• 8 (56g) Plain Wholegrain Rice Cakes
  • 1 Tablespoon (40g) Peanut Butter
  • (40g) Banana
  • 1 Tablespoon (40g) Low Fat Soft Cheese
  • 6 Slices (36g) Cucumber
  • 1 Tablespoon (40g) Houmous
  • (40g) Tomato
  • 1 Tablespoon (40g) Low Fat Plain Yoghurt
  • 10 (40g) Raspberries

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.


1. Wash fruit and vegetables then slice the banana, cucumber and tomato 

2. Spread the peanut butter on two rice cakes and top with banana. 

3. Spread the soft cheese on two rice cakes and top with cucumber. 

4. Spread the houmous on two rice cakes and top with tomato. 

5. Spread the yogurt on two rice cakes and top with raspberries.


Cost Saver Tips

Top with any leftover fruit and vegetables

Tips for Kids

They will enjoy choosing their own toppings and creating new variations.

Nutritional Information

Based on a single serving of 93g (% of an adult's reference intake)


162 kcals ( 8 %)

680 kJ ( 8 %)


1.7 g ( 9 %)


18.3 g ( %)


5.2 g ( 6 %)


0.4 g ( 6 %)

Detailed nutritional information

Per 100g Per 93g serving
Energy Kcals 174 162
Energy Kj 731 680
Protein 6.6 g 6.1 g
Total Fat g g
Saturated Fat 1.8 g 1.7 g
Carbohydrates 19.7 g 18.3 g
Total Sugars 5.6 g 5.2 g
NSP Fibre 1.6 g 1.5 g
Sodium 147 mg 137 mg
Salt 0.4 g 0.4 g

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.

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