Boost your kids' brain power by providing them with a packed lunch that's healthy, nutritious and most importantly, delicious. We pick two lunchbox winners.

Go to the bottom of the class if your child's 'back to school' lunchbox is always filled with a boring sandwich and a sugary snack!

Smart kids need smart food so make sure their mid-morning meal helps boost brain power, and gives them energy to learn and cope with their busy day.

Almost half of children in the UK take a packed lunch - 5.5 billion a year - and making it nutritious and delicious isn't difficult, according to mother-of-three Annabel Karmel, author of Lunchboxes.

"Packed lunches are often seen by parents as a healthier option than school lunches but in practical terms this is often wishful thinking.

"Yet with a little effort there can be so much more to them than sandwiches, crisps and chocolate biscuits. They can be fun, and tasty and healthy."

Getting 10 out of 10 for your lunchboxes can have big rewards, Annabel says: "Most importantly your child will enjoy the meal and if it's nutritious it will help improve its attention, behaviour and learning in the afternoon."

Her packed lunches include a host of easy-to-eat and make snacks like mini muffin pizzas, Spanish omelette with new potato, courgette and tomato as well as sweet treats such as carrot and pineapple muffins.

Annabel says: "While there's nothing wrong with occasional treats, habits and food choices begin in childhood and what children eat can make a big difference to their long term health."

Make your child the envy of the class with stuffed pitta pockets with tuna, egg and sweetcorn, and finger-picking chicken balls.

LUNCHBOX LOWDOWN
  • A packed lunch should provide one-third of your child's daily requirements of nutrients: protein to keep them alert, complex carbohydrates for slow release energy, protein and calcium for growth, fat for staying power, and fruit and vegetables for vitamins and minerals.
  • According to a recent Mintel survey just over 25% of lunchboxes contained no fruit or vegetables.
  • Some 45% of pupils say they prefer a packed lunch to a school meal, and virtually everyone includes a sandwich in their lunchbox.
  • Almost three in 10 mothers are sweet avoiders who allow crisps and savoury snacks but no biscuits or chocolate.
  • Dairy products should be regularly included as around 25% of young girls were recently found to be eating too little calcium, which could leave them at risk of osteoporosis later in life.
STUFFED PITTA POCKET WITH TUNA, EGG AND SWEETCORN

(Makes four)

Stuffed pitta pockets with a nutritious filling make a good snack or light lunch. This tuna mix is delicious.

  • 2 eggs
  • 200g can tuna in oil, drained
  • 100g (4oz) sweetcorn
  • 2tbsp mayonnaise
  • 1tsp white wine vinegar
  • 4 spring onions, chopped
  • salt and freshly ground black pepper
  • a few drops Tabasco sauce
  • salad cress (optional)
  • 2 pitta breads Put the eggs in a saucepan of cold water and bring to the boil. Reduce the heat and simmer for seven to eight minutes (the yolk should be solid). Drain and cool under cold water. Peel the eggs when cold.

Meanwhile, flake the tuna with a fork and mix with the sweetcorn, mayonnaise, white wine vinegar, spring onions, salt and pepper and the Tabasco sauce. Roughly chop the hard-boiled eggs and add to the tuna mix with the salad cress (if using), stirring well.

Cut the pitta breads in half to give four pitta pockets and divide the mixture between them.

FINGER-PICKING CHICKEN BALLS

(Makes 20)

The grated apple adds a delicious flavour to these chicken balls and they are very popular eaten cold or hot. Include a little tomato ketchup in a separate plastic container for dipping the balls into. Suitable for freezing.

  • 1 large Granny Smith apple, peeled and grated
  • 2 large chicken breasts, cut into chunks
  • 1 onion, peeled and finely chopped
  • 1tbsp chopped parsley
  • 1tsp fresh or 1/2tsp dried thyme (optional)
  • 1 chicken stock cube, dissolved in 1tbsp boiling water
  • salt and freshly ground black pepper
  • flour for coating
  • vegetable oil for frying

Using your hands, squeeze out a little excess liquid from the grated apple. Mix the grated apple with the chicken, onion, parsley, thyme leaves (if using), breadcrumbs and the dissolved chicken stock cube and roughly chop in a food processor for a few seconds. Season with a little salt and pepper.

With your hands, form the mixture into about 20 balls, roll in flour and fry in shallow oil until lightly golden and cooked through (about 10 minutes).