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It’s that time of year again – back to school season! Getting back into a routine can be a bit of a challenge, not only for kids but for parents, too. One of the many busy tasks involved is providing varied nutritious lunch boxes.

Eggs are the perfect addition – they are wonderful nourishing food, an excellent source of protein, omega-3 essential fatty acid, and a range of other useful substances. They also make for a great sandwich – so a suitable substitute for those kids who are coeliac or gluten sensitive. It really good to vary lunch boxes – so introducing your kids to all kinds of foods, wherever and whenever you can is a really good idea.
These little eggy rolls are fun, easy for small kids to manage and ready in 2-3 minutes.

I recommend using organic or free-range eggs as they tend to have superior taste as well as nutrient content (particularly organic, due to the quality of the feed).

This recipe appears in Natural Life magazine free in your local HF shops.

Serves 1


  • 1 large egg
  • Herbamare (herbal sea salt) to season
  • Filling of choice (think mini omelette)

Udo’s Choice Tomato ketchup

  • 2 teaspoons sugar-free tomato ketchup
  • ¼-1/2 teaspoon Udo’s Choice oil (Opt*)

*Gently combine ketchup and Udo’s Choice oil. Place in a small sauce jar and add to lunch box

  • Gluten free
  • Diabetic friendly
  • Low GI
  • Family Friendly
  • Wheat Free
  • Easy
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  1. Whisk egg and season with herbamare. Add a spoonful of filling if desired.
  2. Using a small crepe pan heat a little butter or oil over medium heat
  3. Pour egg mixture onto pan and lightly cook for about 1-2 minutes. You will notice the edges turning a paler colour; egg should be able to move on pan when you shake it. You don’t need to turn over turn it over as the egg should be cooked through.
  4. Remove from pan, let it cool slightly then roll into a cigar shape. Cut in half, or into ribbons, or leave whole.
  • Add fillers: herbs, grated cheese, diced red pepper, peas, sweet-corn, ham, tuna, leftover veggies, finely diced cooked chicken…