If the new year has ignited a healthy spark within you, don’t underestimate the importance of a hearty and nutritious lunch during office hours. This pick of wholesome lunchtime meals will give you a burst of energy to make it through the afternoon and keep you on track to becoming a fitter, svelter you. Discover our top five healthy lunch recipes to eat at your desk with no added guilt, just goodness…
Prep: 20 minutes / Cook: 15 minutes
500ml hot chicken stock
250g pack Kale
1 tbsp oil
300g chicken breasts, thinly sliced
1 tsp mild chilli powder
400g can kidney beans, drained and rinsed
200g pack fresh tomato salsa
227g can chopped tomatoes
2 ripe avocados
1 tbsp chilli sauce
Cook the quinoa in stock for 15 minutes, drain off any excess liquid. Meanwhile, cook the kale in boiling water for 5 minutes, drain and stir into the quinoa and season. Place in the base of a heatproof serving bowl. Meanwhile, heat the oil and fry the chicken and chilli powder for 5-6 minutes, add the kidney beans, salsa and tomatoes and cook for 1 minute or until the chicken is cooked throughout. Spoon on top of the quinoa. Mash the avocado with the chilli sauce and juice of half the lime, season and spoon over the chicken. Serve with the remaining half lime cut into wedges. Cook’s tip: Try using couscous or bulgar wheat instead of quinoa and use minced beef instead of chicken. For extra chilli heat, use hot chilli powder. Recipe by www.discoverkale.co.uk.
350g Salad/Baby potatoes (such as Charlotte or Maris Piper), sliced in half
2 tins of tuna in spring water
50g black pitted olives
1 small red onion, finely sliced
150g runner beans, sliced into 2cm pieces
50g sundried tomatoes, roughly chopped
100g curly Kale, roughly chopped
20g sunflower seeds
Juice of 1 lemon
2tbsp olive oil
Cook the potatoes in a saucepan of boiling salted water with a lid and when ready drain and leave to cool.
Once cooled cut the potatoes into bite size pieces. While the potatoes are cooking, slice the onion and drain the tuna.
In a fresh saucepan of slightly salted water cook the runner beans for 4-5 minutes then add the kale and cook for 10 seconds and drain. In a large serving bowl add the potatoes, runner beans, kale and red onion.
Drizzle in the olive oil and lemon juice and mix well. Add the tuna, sundried tomatoes and black olives, lightly mix and serve with a scattering of sunflower seeds.
Recipe by Potatoes: more than a bit on the side.
“Blocking at least 30 minutes out of your daily schedule to eat a healthy lunch and go for a short walk isn’t rocket science. Being healthier at work is straightforward if you have the willpower”
Prep: 5 minutes
Cook: 25 minutes
1 litre fresh chicken stock
75g pearled spelt
300g Leeks, finely sliced
180g pulled ham hock
Bring the stock to the boil in a large pan, add the spelt, cover and simmer for 20 minutes.
Add the leeks and ham hock and continue to cook for 5 minutes.
Serve with crusty wholemeal bread.
Cook’s tip: Great for using up left over gammon or roast pork or try with cooked chicken meat.
Recipe by www.discoverleeks.co.uk.
250g pasta – al dente (Orgran)
1/2 large cauliflower (chopped into small florets and steamed until soft)
1 tsp kala namak salt
2 tsp crushed garlic
1 tsp onion powder
1-2 Tbsp nutritional yeast flakes (to your taste)
1 tsp granulated stevia, or natural sweetener Natvia
2 Tbsp Extra Virgin Olive Oil Cobram Estate
2 Tbsp White balsamic vinegar
2 cups chopped coleslaw mix (Cabbage & carrot)
1/4 packed fresh parsley chopped
3 shallots chopped finely
Small handful of cherry tomatoes chopped
Blend all ingredients except the olive oil in a high speed blender until smooth. Drizzle in the olive oil to your desired consistency. Taste, and season further if desired. Add the coleslaw mix, fresh parsley, shallots and cherry tomatoes including pasta to a bowl and stir through the sauce until well combined. Sprinkle with more fresh parsley to serve.
“Make larger batches of these recipes to eat throughout the week for efficiency – an influx of Tupperware is inevitable.”
Prep: 15 minutes
Cook: 5 minutes
200g bulgar wheat
250ml chicken stock
250g pack Kale
4 tomatoes, diced (400g)
25g pack parsley, chopped
200g pack feta, crumbled
75g pomegranate seeds
Zest and juice of 1 lemon
Bring the bulgar wheat and stock to a simmer and cook for 2-3 minutes, covered. Remove from the heat and keep covered until cool slightly.
Meanwhile, cook the kale in boiling water for 5 minutes, drain well and roughly chop.
Mix the kale into the bulgar wheat along with the remaining ingredients and season to taste. Serve warm or chilled.
Cook’s tip: Try using couscous instead of bulgar wheat and remove the feta for a great fresh side salad.
Recipe by www.discoverkale.co.uk.