Not so boring packed lunches

Not so boring packed lunches

I think lunches, especially when you’re running a busy schedule and working, can be the hardest to keep healthy and enjoyable at the same time. Finding the time to prepare you lunch in advance is one of the best ways to ensure you can get in a nutrient dense and filling meal, to help keep you fuelled for the rest of your working day. I’ve come up with 4 easy recipes which can be batch cooked and thrown together in minimal time, to take with you during your working week.

By the way! I’ve not included weight amounts in these recipes because all the ingredients are healthy, nutritious and can be enjoyed in whatever quantity you need or desire!

I hope you enjoy!

 

Crushed sweet potato jackets

 

sweet potato

cherry or plum tomatoes

feta cheese

salad leaves

pumpkin, sunflower seeds and/or dried peas

olive oil

lemon juice

black pepper

 

Bake the sweet potatoes in the oven for 30-35 minutes until cooked through. One cooked, leave out to cool.

In a bowl mix together the chopped tomatoes, salad leaves and feta. Add olive oil, the juice of a lemon, mix and then separate out into tupperware. Once the sweet potatoes have cooled, break up using your hands and combine with the salad. Top with black pepper and a sprinkle of seeds.

 

Nutritional benefit: Sweet potatoes are a great source of vitamin B6, C, D, magnesium and iron. The National Institute of Health found that sweet potato contains 100% of your vitamin A RDA – the active ingredient in most anti-aging creams. You’re welcome 😉

 

Sarah Joy - lunch recipes

Wild wild rice

 

wild rice

frozen peas

spring onions 

cucumber

parsley

coriander

green or red chillies, deseeded and finely chopped

green or red harissa paste

grated zest and juice of a lemon 

olive oil

salad leaves – pea shoots, spinach, watercress and lettuce are great!

black pepper

pitta bread to serve (optional)

 

Boil the wild rice and cook for about 25-30 minutes. Add the peas for the last 5 minutes. Drain the rice and peas and run under cold water until cool, then set aside.

Thinly slice the spring onions and add chopped cucumber and herbs, then put in a large bowl. Add the chopped chillies to the bowl along with the cooled rice and peas. Toss through the salad leaves, harissa, olive oil, grated lemon zest and juice and finish with black pepper. Add pitta bread on the side. 

 

Nutritional benefit: Wild rice is high in dietary fibre which helps to balance cholesterol and support your digestive system. There’s lots of vitamin C in wild rice and it’s a great source of zinc too which helps the absorption of this vitamin – together they help to support your immune system 🙂

 

Sarah Joy - lunch recipes

Falafel bowl

 

falafel – shop bought to save on time or make your own!

houmous

olives

salad leaves

sprouting seeds – alfalfa, clover, radish and broccoli seeds.

pumpkin, sunflower seeds and/or dried peas

olive oil

juice of a lemon

black pepper

 

In a big bowl combine the salad leaves with the olives, olive oil and lemon juice. Mix together before separating out into Tupperware.

Top with your falafel, humous, sprouts and seeds and finish with black pepper.

 

Nutritional benefit: Sprouted nuts and seeds are great because they increase the vitamin and mineral content of ‘regular’ nuts and seeds. Sprouting helps  to make nuts and seeds easier to digest, especially for those with underlying digestive or autoimmune issues. 

 

Sarah Joy - lunch recipes

Roasted butternut squash & mozzarella salad

 

butternut squash cut into cubes (use frozen butternut squash if available)

mozzarella

salad leaves

olive oil

balsamic vinegar

juice of a lemon

chilli flakes

flaked almonds

black pepper

 

Roast the butternut squash in the oven for 30 minutes. Once cooked, leave out to cool.

In a big bowl break up the mozzarella and mix with salad leaves, olive oil, lemon and balsamic. Once the butternut squash has cooled, add to the salad, divide up into tupperware and top with flaked almonds, chilli flakes and black pepper. 

 

Nutritional benefit: Butternut squash is high in fibre making it a great ingredient for your digestive health. It provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems.

 

Sarah Joy - lunch recipes

Please let me know if you have tried a recipe from my blog or if you would like me to share more! I love to hear from you.

 

S/Joy x

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