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.

Items and Energy Value

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

Serves 4

kcal/kJ per serving
474/1992

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.