Anyone else grabbing the quickest and nearest thing for lunch In between all the zoom calls and home schooling?! It can be hard to find the time to make healthy choices when we feel too much prep is involved. Fitness & Energy Coach Emily Turnbull shares her quick & simple ideas.
Try to fill your cupboards and fridge with some lunch friendly staple ingredients whenever you do your food shopping. My favourites include sourdough and rye bread, eggs, smoked salmon or mackerel, feta cheese, hummus, avocado. Have you discovered ready to eat pouches of quinoa and Puy lentils? These are perfect for quick meals. I also fill the fridge with salad greens, radishes, cucumber and tomatoes and some useful jars of sun-dried tomatoes and roasted red peppers.
2. Make extra (ideally wholegrain) pasta and rice
When you cook pasta and rice for dinner, make extra as this forms a great base for salads. One of my favourites is using leftover brown rice to make a poke bowl type salad with smoked salmon, avocado, radishes and a soy, ginger and sesame dressing.
3. Batch roast veggies
Drizzle courgettes, carrots, sweet potatoes and red peppers in olive oil and herbs. They form a filling and nutritious base for a quick lunch. Simply add some protein and healthy fat – feta cheese and pumpkin seeds are my favourite additions.
4. Discover how versatile hard boiled eggs can be
Sliced, smashed, halved, they can be served on rye or sourdough with avocado and rocket, create a Nicoise style salad with some tinned tuna, olives, corn and salad greens or mash them with light mayonnaise and chopped chives for a healthy take on an egg mayo sandwich.
5. Experiment & freeze different breads
My go to (if you haven't guessed by now!) are rye and sourdough. These are easily popped in the freezer and can be topped with some greens and other veg, a serving of protein and a small serving of healthy fat. Try rye bread topped hummus, with some roasted or fresh vegetables. Avocado is grate with a drizzle of olive oil. For extra protein, add tuna or feta.