This vital sandwich will break the peanut butter and jam routine, and give your kids all the nutrients they need for a healthy and productive day at school.

This sandwich includes tuna, which is an excellent source of lean protein, vitamins and minerals. It can also help lower blood pressure and cholesterol. Research has shown that omega-3 fatty acids ? found in abundance in fatty fish like tuna ? is essential in the growth and development of young children.

Another ingredient, eggs, are one of the most nutritious foods money can buy. They contain a wealth of vitamins, minerals and protein, and as a source of vitamin D, they are necessary for bone health, making them the perfect food for kids.

The following recipe makes four portions.

What you need:

  • 3 eggs

  • 1 tin of tuna

  • 50g rocket

  • 3 tomatoes

  • 4 slices toast

  • 8 tsp Rama idea!

  • 30g radish rings

  • Salt, pepper

    • How to make the sandwich

    Cook your eggs for about eight minutes, rinse off under cold water. Peel and slice. Allow the tuna to drip off and cut into fine pieces. Wash the rocket and drip well. Wash tomatoes and slice.

    Spread toasted bread slices with Rama Idea! Cut the bread diagonally. Place egg and tomato slices, tuna pieces, rocket and radish on one half.

    Season with salt and pepper and place second half on top and serve.

    Energy and nutrient content (per portion):

  • Energy (kcal): 380

  • Energy (kj): 1590

  • Protein (g): 22

  • Carbohydrates (g): 44

  • Fat (g): 12