Lunch: Ham* & Cheese Sandwich

(4 Servings)
kcal/kJ per serving

5 min

0 min

5 min

Difficulty: Beginner

A naturally high in fat, carbohydrate and energy food – croissants are not an everyday choice, but an occasional treat.

What makes this a good choice?

Animal foods like ham/beef contain iron – a mineral that is often lacking in our diets. Iron is required by the body for the development of red blood cells that transport oxygen to all cells. Add in vegetables and fruit which are rich sources of vitamins and minerals, fibre and they contain water to fill you up without adding too much extra food energy. Use every snack or meal as an opportunity to include fruit and vegetables.


  • Ham* and cheese sandwich
  • Vegetables with a hummus dip (recipe)
  • 1 Fruit portion: whole apple or sliced watermelon
  • Iced Tea (recipe)

Ham* and cheese sandwich

1 Croissant or 2 slices of seed loaf bread spread with 2 teaspoons of grainy mustard or Canola mayonnaise, and topped with a few slices of cold ham/beef (30g), fresh shredded lettuce and 1 heaped tablespoon grated cheddar or mozzarella

*Can replace ham with beef

Vegetables with hummus dip

Container with raw baby carrots and celery sticks – washed, not peeled 40g hummus (as a dip for raw vegetables)

Hummus ingredients

1x 410g can Chickpeas
60ml Lemon Juice(4 tablespoons)
10ml (1-2 teaspoons) Garlic, crushed
60ml (4 tablespoons) Tahini (Sesame seed paste)
(Salt, pepper, Paprika, Parsley)

Ice Tea Ingredients

1-litre hot rooibos tea (made with 2 rooibos tea bags) (4 cups)
3 mint leaves (optional)
1 litre unsweetened fruit juice: orange, apple, apricot, or cranberry & kiwi
15 ml lemon juice (1 tablespoon)

Hummus Method

  1. Mix all the ingredients in a blender or food processor and season to taste.
  2. Store in fridge for up to one week.

Iced Tea Method

  1. Pour the hot rooibos tea onto the mint leaves in a 1-litre jug.
  2. Pour the fruit juice into a 2-litre jug.
  3. Add the warm rooibos tea to the fruit juice, pouring it through a sieve (to catch the mint leaves). Mix lightly.
  4. Stir in the lemon juice.

Chill and serve ice cold.

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