School Lunchbox menu: Swedish meatballs, steamed veggies with cheese sauce and apple crumble

Lunchbox - Friday, Jan 11

Lunchbox – Friday, Jan 11

Another rainy morning. Ashraf has been asking for something cheesy. He loves cheese. He could eat something with cheese for all his meals and be perfectly happy. I thought about making broccoli and cauliflower gratin, but was worried about overcooking the veggies. So, I settled for lightly steaming his favourite veggies, broccoli, cauliflower and carrots. The cheese sauce can either be poured on top of the veggies or, he could dip them. Just as I was packing his lunch away, he came into the kitchen and polished off the leftover veggies in the steamer, dipping them into whatever cheese sauce that was left in the pot. Hmmh. Hungry boy. Poor thing!

The apple crumble is just because it’s a rainy Friday πŸ™‚

So, here are the recipes for the meatballs, cheese sauce and the apple crumble:

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Swedish Meatballs (Recipe from Linda Holst – thank you Linda!)

250 gms fillet of beef, finely minced (any lean cut will do)

half an onion – chopped, sauteed in a little oil till translucent (Linda would just grate the onion into the meat mix.)

half of a beaten egg

1/4 cup freshly made breadcrumbs (I used the leftover garlic roll from yesterday)

1/4 cup milk

Salt and Pepper


– mix breadcrumbs with beaten egg and milk, leave for a few minutes for the breadcrumbs to soak up the milk.

– Add the sauteed onions and the breadcrumb mixture into the meat. Add salt and pepper.

– Make into little balls, put in the fridge for 20 mins (I didn’t have the time this morning) before frying.

– Heat a tiny amount of oil with an equally tiny amount of butter in a non-stick pan. Ensure that the pan is not too hot. Add as many meatballs in one layer. as you want. Gently cook and flip when done on one side. Make sure that the middle of the meatballs is cooked before removing from the heat.

** I usually serve the meatballs with some cherry tomatoes or fresh juice as the vitamin c helps with digestion of iron.

Cheese Sauce:

1 tablespoon of butter

1 tablespoon of flour

1 cup of milk

1/2 cup of grated cheese (I use vintage cheddar and emmental)

a pinch of salt, pepper, a pinch of fresh grated nutmeg, some paprika.


– Heat butter in a pan till melted (slow fire), add flour and keep stirring for a about 2 minutes until the flour is cooked (careful not to burn).

– Add milk bit by bit, whisking to avoid lumps. When the sauce is a little thick, add the cheese. Stir till all is incorporated. If too thick, add more milk.

– Taste the sauce, if not salty, add a bit of salt, then add freshly ground black pepper, grated nutmeg and paprika. Taste again. Adjust seasoning.

Crumble mix and apple filling

Crumble mix and apple filling

Apple Crumble (makes 3 rectangular foil muffin tins 4″)


2 granny smith apples – peel, core and chop

1 small cinnamon stick

1 tablespoon brown sugar

– Put apples in a non-stick pan, add a little water to cover the bottom of the pan, add the cinnamon stick. Simmer covered until the apples are ready to fall apart (about 10 minutes)

– Once the apples are soft, add 1 tablespoon of brown sugar. Remove the cinnamon. Cool.

Crumble Topping

– 1/4 cup whole meal flour (you can use white flour if you like)

– 2 tablespoons cold butter

– 2 tablespoons rolled oats

– 1 tablespoon almond nibs or flakes

– 1 tablespoon brown sugar and a little more for sprinkling (optional)


– Rub butter into flour until the mixture resembles breadcrumbs. Add sugar, oats and almonds. Mix to form a crumble mixture.

– To assemble, place 2 tablespoons of the filling at the bottom of the muffin foil. Sprinkle the top with crumble topping and add a bit of sugar on top (optional) for crunch.

– Bake in 170 celcius oven for 10 minutes or until the topping turns golden.

About mumstech
Retired at 40 after working in various industries including banking and financial services, oil and gas as well as higher education.Now a stay-at-home mum, cheerleader for husband and son, cleaner, nutritionist, cook, laundry lady, driver, clerk cum administration assistant, public relations, personal assistant... I never knew that squeaky clean floors can give me such satisfaction!

2 Responses to School Lunchbox menu: Swedish meatballs, steamed veggies with cheese sauce and apple crumble

  1. Rebecca Candler says:

    Ohhhhh I miss your packed lunches! I hope Ashraf appreciates how amazing his mum is πŸ™‚

    • mumstech says:

      Hi Candler!!!! How are you?? Where are you?? Thanks for your kind words… ahhh.. don’t you miss those days? LOL. Not too sure how much he appreciates his amazing mum, but at least his lunch box is clean when he gets home πŸ™‚ (Not suspiciously clean as in it got tipped over the rubbish bin, but with scraps that show his eating

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