As the new scholastic year kicks off soon, it’s the perfect time to embrace school lunches that are not only healthy and delicious but also support seasonal produce and our local farmers! Packing a balanced and nutritious quick lunch for your kids doesn’t have to be a challenge. Here are five quick and easy ideas made from fresh Maltese vegetables and fruits available during this time of year. Your kids can now enjoy a variety of flavours while benefiting from the goodness of Maltese produce. Ever in doubt about what produce is in season? Check out our produce calendar here.
By choosing fresh, seasonal ingredients from local Maltese farmers, you’re not only supporting the community but also providing your kids with the freshest, tastiest, and most nutritious meals possible. By purchasing your fruits and vegetables from local sources, you’re contributing to a more sustainable food system. Use our Malta Farmers Map to discover local farmers and markets near you where you can get the ingredients! Let’s make this school year one that’s healthy for our children and the planet!
1. Rainbow Veggie Wraps
These colourful wraps are packed with crisp, fresh vegetables that are in season. Start with a whole wheat tortilla, spread some tzatziki, and layer on thinly sliced bell peppers, tomatoes, and grated carrots. Add some leafy greens like lettuce or rocket leaves, and roll it all up for a crunchy, nutritious lunch.
2. Maltese Ratatouille
A twist on the classic French dish, this ratatouille uses local ingredients like marrows or zucchini, aubergines, olives, onions, and tomatoes. Sauté these vegetables with garlic and a sprinkle of fresh herbs, then pack it with some crusty Maltese bread. This dish is perfect for those cooler autumn days.
3. Stuffed Peppers
Bell peppers are in abundance right now, making them ideal for stuffing. Cook up some rice or couscous and mix it with sautéed onions, cherry tomatoes, dried figs, and a handful of chickpeas for protein. Stuff the mixture into the peppers, bake until tender, and you’ve got a hearty lunch that’s easy to pack.
4. Maltese Caprese Sandwich
Inspired by the classic Italian salad, this sandwich is a hit with kids and adults alike. Layer slices of fresh ġbejniet, ripe tomatoes, and basil leaves on some crusty Maltese bread. Drizzle with a little olive oil and balsamic vinegar glaze, and you’ve got a simple yet delicious lunch that’s ready in minutes.
5. Energy Bars
For a sweet treat, make your own energy bars using local dried fruits and nuts. Blend together figs, almonds, peanut butter, and a touch of honey, then press the mixture into a baking dish and chill in the fridge until firm. Cut into bars for an easy, homemade snack that’s perfect for the lunchbox.
These lunch ideas are not just quick and easy to prepare but also packed with the essential nutrients needed for a balanced diet. With a mix of proteins, carbs, and healthy fats, these recipes will keep your kids energised, full, and focused throughout the school day. Here’s to a great school year full of tasty and nutritious lunches!
Feel free to get creative with these ideas and tailor them to your child’s preferences! The above suggestions are just a starting point—mix and match different seasonal ingredients to create unique and healthy lunches that your kids will love. Whether it’s adding their favorite fruits to a salad or swapping ingredients in a wrap, the possibilities are endless. Remember, the key is to use fresh, seasonal and local produce (find a farmer close to you from our Farm Map) to ensure the meals are both nutritious and sustainable.
Encourage your children to be involved in the process, and together you can come up with new, exciting lunch options every day!
Image by Darrin Zammit Lupi