the school morning is such a busy times a day I know and myself as a mother with two young kids getting the kids dressed out the door had breakfast bit of homework and everything else that goes on in the morning is such a big juggle but I think it needs to be that crazy really hectic time and that by doing a few things especially around getting the lunch box organized it can really take the pressure off our mornings I'm Kate Barnes and i'm the founder of cake pans health coaching and also the creator of lunchbox rescue so let's get into the basics what are we put into the lunch box that's going to give them that great energy they're going to enjoy and it's going to taste good as well I've showing 25 recipes which are some of our tried and tested favorites and I'm going to focus on one simple strategy which I'm going to share at the end but so in also three food so this is only three foods I think we really need to be mindful of and they are the three macronutrients that's protein and carbohydrates the three foods that were really familiar with but sometimes especially effects tend to be neglected carbohydrates are those simple and complex carbohydrates most of the time carbohydrates are well and truly covered so our ship the emphasis in lunch box rescue two proteins and fats proteins and fats unlike a simple carbohydrate tend to give us much more sustaining energy and they are also the building blocks and fats especially a great for our immune system our hormones and have our brains is sixty to seventy percent fat so they are a fundamental part of our diet and especially for young growing kids and then proteins which are the building blocks of ourselves again really important so my one simple strategy is just to ask one question and that is where other fats and protein so when you're packing the lunch box and you're packing any meal or preparing any meal for the family or for yourself just keep in mind where are the facts in protein and I think when you ask that question and you're consciously adding them in so you've got all the bases covered all those three sources of energy and fuel are there ready to go the recipes are share in the e-book a versatile while if for the lunch box they're easily could be done for dinner snacks even breakfast you know if you give the kids a really good nourishing breakfast with again those fats and protein it's going to help push them through most of the day they're going to have something whether it's morning tea or you know something that quite often if if they don't like it or they're too busy they've got other things to do and the lunch box does come home empty you know please don't despair breakfast fill them up it will get them through at least will afternoon tea and then if you've got afternoon tea make it one of those savory afternoon tea you know something even as simple as veggie sticks and a nun nut butter so we've got the threats and the carbohydrate and there's some protein there as well so let's talk about some of the recipes in my book so briefly the books are want to include the recipes that you'll find in here are things like easy oven-baked meatballs which I'm actually I demonstrate for you this morning on how I prepare blows and i think clothes going to come and help us so i've also got to elevate drumsticks we've got rice paper rolls I'm users through the whole range of different things and as I said you can see how they can easily become a dinner and snacks as well when the kids get home from school so I'm just going to quickly show you pair your lunch box this morning so we've made up the meatballs the unrep easy and back meatballs which are put into a Cabana because presentation for kids and large boxes is always keen it would make such difference enhance that's why I'm using these planet lunch boxes which are just new to us this year because the presentation and a compartment acute absolutely love they're not necessary in the past conclude your personal / zone lots of dance my realization so in the past reviews doing this is a big toe spots style so you can put something in phase you can come in so you have two different layers which works well with these fat and then this is a large pots lunch box with the two different compartments which we have reused that's always nice time in the class to the ER planet boxes are bit more expensive but there isn't a shin fantastically kids lover so crazy what we're going to do is pop these so with these many bets with a little bit of which you can easily make these up in that before so they're just ready to put into the lunchbox so a bit of capsicum and some tomato there as well revenge I'm just going to go through ups and literature so make sure he's a little bit of them what's a rocket favorite meal launch okay I'm actually just going to put a little bit of them cabbage into that in the bottom here put some decoration and let your kids will eat it so we've got a couple of compares and thanks crazy I pray put three in here for the kids for my guys but they're perfect a little cute and then we're going to pop in here some ice cream grab a few more things out of the fridge so our previously cut up some veggies so they're all rich guy I did cut these up last night so do we got some cherry tomatoes that we put in there and some carrot sticks and I've also got some capsicum add a little bit of celery so you know we've got some great carbohydrates going in and also the veggies lots of color along with the phytonutrients that the color of their skin which is a piece of smell and the taste and the smell in the color to vegetables and then also the good omens and minimums offered by the vegetables and a couple of cherry tomatoes which will pop in and I've also got the good fat so the good fats are going to be covered in the protein with the meatballs and the fest that mean those meatballs and then we've got the these muffin recipes which you've got in the e-book as well leave elbow coconut char and blueberry muffins to pop that their project name is another workshop little surprise in there so in these containers I've actually put these in your last night as well so you can see how easily you have a lot of this first of pre-prepared graciously popping to the lunch box can you see that so that's some some black olives actually all the pits in them but the kids are older so they can manage it quite well they love these honors they're offering good fats lots of color one little lunch box and they're also buried in olive oil and that's all they're having them a lot of the old and you just need to be careful of what are the ingredients i put in with the jar when you buy so we've got the snack for morning tea which is the map and a coconut muffin group free dairy free and then we've got some good fats in here as well with the butter that I've used olive and then the bristles and then we've got lots of color as well with all the veggies and things you know it's looking good and then we're not with some coconut flakes in the middle fuzzy so these are in the planet boxes it's obviously that little little bit for some tricks closes engine fixed if you go to go to that yeah okay and then we've got two very rose and then that jit the last box done so well most of this was pre-prepared close up now so then that I hope you enjoyed the e-book I hope it gives you lots of great inspiration if not only rescues the lunch box but it also rescues your morning a little bit too so click on the link below it's only 999 and I really hope that you get as much out of it and it helps you as much I'd love to hear from you if you haven't already like me on facebook where i share lots more tips and inspiration and recipes there and also on my website I've got more information and longer person and more resources at Kate Barnes calm day you