1 Large onion, finely chopped

1 [4 to 6-pound] beef rump roast

3-beef bullion cubes [dissolved in 1/2 cup of water]

1 teaspoon of garlic powder

1 pound of baby carrots

1 green pepper - diced

2 pounds of potatoes- cut into cubes

1 teaspoon of black pepper

salt to taste


Put your crock pot on the lowest heat setting. Pour the bullion cube broth into crock pot. Then add the carrots, chopped onion & chopped pepper. Place the roast into the crock pot. Season the roast with the garlic powder, salt and pepper over the top & sides. Cover and cook for ~ 8 hours on low. Then carefully open the lid, turn the roast over & turn your crock pot up to the high heat setting. Put in your potatoes, cover & cook for another hour. Then you have fork-tender, ready to serve juicy meat!  




(Translation- “box milk” & “box juice” are “juice boxes” or travel-sized Parmalat)


Fork split English muffins


Sliced Cheese

(Turkey bacon optional)

Juice Box

Time: 6 minutes from start to finish


Break English muffins in half, and put in toaster. Spray non-stick cooking spray into a small microwave save bowl. Crack open one egg, and scramble it inside the small bowl. Microwave for 30-45 seconds. Place slice of cheese inside toasted English muffin. Turn bowl over on top of English muffin and let the egg drop out. Close sandwich and place in a zipper lock sandwich bag. Give child a juice box and go.

(Strips of turkey bacon (pre-cooked) or cold cuts can be added to this recipe, just place the meat inside the sprayed bowl before you cook the egg.)




Sliced Bread

Sliced Cheese

Piece of Fruit

Microwave popcorn

Time: 4 minutes from start to lunchbox


Put 2 slices of bread in the toaster. Put one package of microwave popcorn in microwave. Get two zippered sandwich bags. Put a slice of cheese on each side of the toast. When popcorn is done, pour it into the zippered sandwich bag and close. Now put both slices of toast inside microwave with the cheese side up for 10 seconds. Carefully close sandwich so both sides of softened cheese touch. Cut in quarters diagonally creating triangle shapes. Place in other zippered sandwich bag. Add a piece of fruit and a juice box to the lunch and go.




Boneless Chicken Breast

Frozen mixed vegetables

Instant mashed potatoes

(Butter and seasoned salt optional)

Time: 20 minutes from start to dinner table


Preheat oven to 375 degrees Fahrenheit. Take aluminum foil and place over a cookie sheet or grilling pan. Spray with non-stick cooking spray. Put chicken on top, sprinkle with seasoning and place inside oven for 18 minutes. (Time will vary depending on thickness of chicken breast; thinner cuts will cook even faster)

Open bag of vegetables into microwavable container. Season or add butter if desired. Microwave until done (3-6 minutes depending on your microwave)

Follow instructions on instant mashed potato mix and prepare. Take one serving each (about a ½ cup) and spread on top of dinner plate making a circle about ½ inch deep. Take the cooked vegetables and have kids decorate their plates around the circle making facial features such as eyes, nose smile etc.

When chicken is done, use pieces to complete the face as a hat, or collar on the bottom of the face. Serve and enjoy!