In France, school canteens serve four-course meals to ensure that children eat well. Imagine the culture shock French mum, Hélène Canavan experienced when she arrived in Australia and was introduced to vegemite sandwiches, meat pies and the Aussie school lunchbox.

• Introduce a large, colourful variety of flavours in childhood, including fruits, vegetables, herbs and spices.
• Plan your weekly lunches on the weekend. This way you can buy ingredients in advance.
• Try to store basic ingredients, such as small tins of beans, corn kernels, tuna or salmon, rice, pasta and couscous in your pantry and pre-cut small portions of meat in your freezer. This will help on days when you find yourself short of time and ideas.
• To save time in the morning, prepare main ingredients such as potatoes, rice or lentils the night before. Mix together the additional items in the morning.
• Adapt the recipes to suit your children's individual tastes. Try to use the fresh ingredients or leftovers you already have in your fridge – have fun and be creative!
• Encourage your children's participation and feedback about their lunchbox food. This will help you adjust the recipes and quantities.

mild chilli burger with peas 4 tbsp peas 1 branch broccolini 1 cup (100g) mince meat 1 tbsp sweet chili sauce 3 basil leaves, finely chopped 1 tbsp olive oil 1 cup cooked pasta Cook vegetables in boiling water and drain. Mix together meat, 1 tbsp peas, sweet chili sauce and basil. Shape meat into little burgers and fry on each side until cooked through. Arrange burgers on a bed of pasta and vegetables in a lunchox.
chickpea & tuna salad 1 x 300g tin chickpeas 10 fresh green beans,       cooked 1 x 100g tin tuna chunks in brine 4 cherry tomatoes, halved 2 tbsp light mayonnaise salt and pepper Phillippe Mouchel, The Brasserie Rinse and drain chickpeas. Cut green beans finely. In a bowl mix all ingredients with the mayonnaise, and season with salt and pepper. The Chef says: Dried chickpeas can also be used. Soak overnight and then cook them in boiling water for one hour.
quiche with a rice base Rice shell 8  tbsp cooked white rice 2  tbsp grated parmesan cheese 1 egg yolk (optional) Egg and bacon filling 2 slices of bacon, finely diced 2 beaten eggs 2 tbsp yoghurt or cream 2 tbsp grated parmesan cheese 1 pinch nutmeg Preheat oven to 200C and lightly grease four x 8sm ramekin dishes. Use fingers to mix parmesan cheese and rice. Place 2 tbsp of rice mixture in each ramekin and press down gently. Pour over filling. Bake for 20-25 minutes or until quiches are golden. Allow to cool before placing in the lunchbox with vegetables or a salad.
rice paper rolls 1 rice paper sheet avocado, peeled, sliced and rolled in tsp lemon juice 1 spring onion finely sliced lengthways and chopped parsley or coriander 1 carrot, grated tomato chutney or sweet chilli sauce Soften one rice paper sheet in a large bowl of warm water for 5 seconds. Place on a clean plastic board. Place chosen filling along the part of the sheet closest to you, leaving a large border. Start to roll. When half rolled, fold in the sides of sheet and roll up to enclose the filling.

Win a copy of Lunchbox

Australian Unity is offering twenty readers the opportunity to win a copy of Hélène Canavan's book Lunchbox, which provides over 50 meal ideas and recipes for children.

To enter, simply send us your favourite school lunch recipe together with your name, member number and address.

Mail your entry to us (no stamp required) at:

Australian Unity Lifeplus
Reply Paid 72881
South Melbourne VIC 3205

Entries close 30 September 2007.
Terms and conditions apply. Please visit www.australianunity.com.au/lunchbox