Healthy Mid Week Lunches

Week beginning Friday 24th July 2020

 

You still need lunch mid-week, right?! 

Mid-week lunches don’t always need to a sandwich, soup or even leftovers! It can be just as easy to put something together from scratch that’s quick and easy. I’ve also included a tart that looks and tastes fab and will feed more of you easily and simply.

  • Mixed Vegetable Omelette
    This is such a great go-to when you’re pushed for time & ravenous! I always start with sautéed onions and then add in any other veggies lurking in the fridge that need using them up. Courgettes at this time of year are usually in abundance, so here’s a great way to use them up and secure an extra portion of veggies at lunchtime. Make sure you thinly slice them, so they cook quickly. Season well with S&P, mixed herbs and serve it with a mixed salad to boost your veggie count for the day.
    TIP 1: cover the pan so the top of the omelette cooks through without having to turn it over.
    TIP 2: Grated cheese (or crumbled Stilton) over the top once it’s cooked…you’re welcome!
  • Broccoli & Leek Tart
    I’m all about no waste and making your meal (and efforts) go further and as such, there’s an ingredient here that normally gets discarded …..(DRUM ROLL)…broccoli stalks!! By finely chopping in the stalks, (PLEEEEZE don’t discard them!), you’re not only boosting the fibre in your meal, but you’re also adding bulk, so your ingredients go further and above all, you’re adding flavour! ✅✅✅RECIPE…To make this simple Leek & Broccoli tart…

    • 🥦 Finely slice 3 leeks and broccoli stalks from 1 head & sauté in a little butter over a moderate heat for around 10mins, until the leeks begin to sweat and the broccoli softens.
    • 🥦 Meanwhile, finely chop 2-3 cloves garlic and add to the mixture. Continue to sauté for 2-3mins.
    • 🥦 Now add 2 tbsp cream or crème fraîche, 1tsp Thyme & season with S&P
    • 🥦Lay out a single layer of ready-rolled shortcrust pastry and top with half the leek & broccoli mixture.
    • Grate a generous amount of cheddar over the top and then spread out the remaining vegetables.
    • Drizzle with olive oil and bake at 200 degrees for approximately 30mins or until the pastry is golden.
    • Serve with a mixed salad with a balsamic, Dijon & olive oil dressing.
  • Tahini Red & White Cabbage Coleslaw
    A traditional coleslaw can be livened up with a great dressing and you’ve got an easy side that will work well with both the Leek & Broccoli tart above and equally well as part of the Salmon & Sardine Salad bowl below. I love using a combination of red and white cabbage for this one as the colours look great together, but you can use green and Savoy cabbage too.RECIPE:

    • Remove any damaged outer leaves and cut the cabbage into quarters, and then cut out the core.
    • Slice the cabbage quarters into very thin shreds. You can hand shred with a knife or use a mandoline (or use your food processor shredding attachment.)
    • Slice 1 onion, very finely and add to the cabbage in a large bowl
    • For this creamy, flavoursome dressing
      • 2 tbsp Tahini
      • 2 tbsp Apple cider vinegar; this adds zing to the dressing. You can substitute with any other strong vinegar, like red/white wine vinegar
      • Juice of 1/2 lemon; this brings a freshness to the dresssing
      • 1 tsp Dijon mustard for extra flavour
      • Salt and pepper to bring out the flavour
      • A little water, if necessary for a thick pouring consistency
    • Combine the cabbage with the dressing and allow to sit for an hour or so (or longer) for the flavours to infuseThis will keep in the fridge for 2-3 days
  • Scandi-style Salmon and Sardine Bowl
    This quick and light salad bowl combines varying texture and flavours and is very easy to put together. Sardine Pate is one of my healthiest and quickest recipes, and can very often be put together straight from what you have in the larder already. Combined with a slice of smoked salmon and some sweet earthy beetroot (vacuum packed) and Creamy Lemon Vinaigrette, you’ll end up with a delicious satiating lunch that’s packed with anti-inflammatory omega-3s.TIP: Save time and make up a batch of sardine pate and keep it in the fridge (keeps for 5-7 days) so it’s ready to go for this one.