Healthy Go To Lunches from May Simpkin

Week beginning Friday 3rd July 2020

This Week: HEALTHY GO-TO LUNCHES

You’ll be amazed what a difference it makes if you actually sit down and eat a healthy meal at lunchtime, rather than reaching for an unhealthy snack you’re hoping will tide you over. Here’s 4 quick fix lunches that are packed with healthy, filling foods. Not only are these easy to put together and eat whilst you’re working or in between meetings and activities but, crucially, they’ll also keep you energised to get through the rest of the day.

  • SUPER VEGGIE OMELETTE
    Ready in 10mins, a veggie-packed omelette is one of the quickest lunches to whip up for a satiating high protein, fibre loaded lunch. This is a great one to use up any leftover vegetables; roasted, steamed or anything lurking in the back of the fridge.Vegetable suggestions: courgette, peppers, mushrooms, leeks, cherry tomatoes to name a few!

    Heat a little rapeseed oil in a non-stick frying pan and start by sautéing a finely chopped onion (which also counts towards your daily veggie count ), before adding in the remaining vegetables, thinly sliced or chopped.

    Then whip up 2 eggs (per person) and season well; salt and pepper as well as herbs, garlic salt, chilli for example. If using raw vegetables, make sure they are cooked before adding the egg mixture.

    Ensure even distribution of the vegetables. After around 20seconds, lift each edge and tilt the pan to allow the egg mixture to fill the frying pan underneath. Once the egg mixture is starting to cook, top with a tablespoon of grated cheese for added flavour (optional). Cook for approx. 1 min on one side, before flipping one half onto the other. After a further min, flip both halves over together to cook the other side. Alternatively, you can fold both sides into the middle, so it is a more manageable size to flip. That way the egg mixture on the inside has a chance to cook through without burning the outside.

    For an added veggie boost, serve with a mixed side salad.

  • LEFTOVER CHICKEN SALAD
    There are so many ways to make a chicken salad! This is an easy one to make with leftover roasted chicken, or grilled/baked chicken breasts; worth putting an extra couple in when the oven’s one so you’ve got it ready to use.The key here is having healthy salad ingredients in the fridge, like salad leaves, cucumber and tomato as well as larder staples like sundried tomato, sweetcorn or walnuts for example. Here, I’ve taken this classic summer staple and ensured plenty of colour and healthy ingredients from both the fridge and the larder, using a ready-roasted supermarket chicken.

    VEGAN option: replace the chicken with pan-fried tofu, seasoned with salt & pepper or simply leave out the chicken and bump up the nuts and perhaps include a couple of tablespoons of mixed beans to ensure good protein.

  • FRESH & SIMPLE GREEN LENTIL SALAD
    Green lentils make a substantial base for a salad and having them ready cooked in the fridge makes it very easy to put a satiating salad like this together in minutes. Ready cooked pouches or tinned green lentils also work well here for convenience. Now you have a base, you can add in whatever you fancy; radishes, feta, tomatoes, cucumber, red onion, fresh herbs like parsley, coriander and mint, along with an easy lemon vinaigrette.TIP: Have a jar of

    Lemon Dijon Vinaigrette always made up in the fridge and it’s even quicker and easier to put this salad together

  • BEETROOT & HORSERADISH HUMMUS, AVOCADO & FETA TOAST
    If it’s going to be toast, make sure you’re topping it with plenty of satiating, healthy foods! Make up a batch of Creamy Beetroot & Horseradish Hummusand keep in the fridge so it’s convenient and ready to use. Adding in chunks of avocado provides the healthy oils that help you stay fuller for longer along with salty feta cheese for added protein and topped with a handful of your favourite dark green leaves.. you’ve got a beautiful lunch that’s not only appealing but also nutritious…win! win!