Healthy Lunch Ideas

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HEALTHY LUNCH IDEAS: JACKET POTATOES

From the Kitchen of The Good Food Angel

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When sandwiches are ‘boring’, switch to potatoes for your healthy lunch ideas. Anything that can go into a sandwich can go into a jacket potato for a quick healthy lunch!

INGREDIENTS

Large potatoes (choose a tasty floury variety suitable for baking)

Filling Ideas:

Hummus and roasted vegetable leftovers

Cottage cheese with cinnamon and honey

Guacamole

Grated cheddar and pineapple

Fromage frais, sweetcorn and apple

Chilli sauce

Any salad

Preheat oven to 230 C. Wash and scrub potatoes and prick all over with a fork or skewer. Dry and brush lightly with olive oil. Bake until done. Test with skewer that they are nice and soft right through. Cut in half and fluff them up with a fork. For the lunchbox, allow to cool before adding filling. Wrap in tin foil.

HEALTHY LUNCH IDEAS TIP: For extra nutrition and fibre, eat the skins too. Baking without tin foil makes for nicer crispy skins, especially if you coat them lightly in olive oil.

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HEALTHY LUNCH IDEAS: BEJING BRUNCH

From the Kitchen of The Good Food Angel

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What a lovely healthy lunch idea this is. Try it and see!

INGREDIENTS

sunflower oil

sesame oil

chopped onions

chopped garlic

chopped ginger

chopped celery

chopped Chinese leaves

chopped bok choy

chopped scallions

bean sprouts

toasted sesame seeds

light soy sauce

pitta bread

peanut butter

METHOD

In a wok, heat the sunflower oil and add a few drops of sesame oil. Stir-fry the onions, garlic, ginger, and celery until soft. Then add the leaves, bok choy, scallions and bean sprouts. Sprinkle with soy sauce and sesame seeds. Warm pitta bread and cut in half. Line the inside of each pocket with peanut butter and fill with stir-fry mixture.



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HEALTHY LUNCH IDEAS: CIABATTA REGATTA

From the Kitchen of The Good Food Angel

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INGREDIENTS

Aubergine

Red pepper

Yellow pepper

Courgette

Red onion

Sundried tomato

Stoned olives

Garlic

Olive oil

Rosemary

Black pepper

Ciabatta loaf

Hummus

Shaved cheese (pecorino)

METHOD

Preheat oven to 200 C. Slice the vegetables chunkily. Add garlic and toss in olive oil until they are all nicely coated. Sprinkle with pepper and rosemary. Roast until all the vegetables are cooked. Mix in the rest of the ingredients. Cut ciabatta loaf in half and hollow out the insides. Line with hummus and fill with roasted vegetables. Top with cheese and a drizzle of olive oil.

VARIATION: Use a baguette and press down in a sandwich maker for panini.

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HEALTHY LUNCH IDEAS: TEX MEX WRAP LUNCH

From the Kitchen of The Good Food Angel

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INGREDIENTS

Flour tortilla

Tin of drained refried beans

Grated cheddar

Salsa

Cooked sweetcorn kernels

Shredded lettuce

Serve with guacamole and some tortilla chips.

METHOD

Warm the tortilla both sides on a dry pan. Spread with beans. Top with cheese, salsa, corn and lettuce. Roll and cut in two. Wrap tightly.

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HEALTHY LUNCH IDEAS: SAUSAGE ROLLS

From the Kitchen of The Good Food Angel

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Sausage rolls are always loved and are great lunch dish to get the children involved in cooking. Just make sure it is a healthy lunch by using excellent quality artisan sausages, or vegetarian sausages. Otherwise you have no way of knowing what you are feeding your family. Excellent tofu-based vegetarian sausages, which really do taste delicious are now available in most health food stores. Here is a tried and tested mathematical formula--- make them twice as small and they will be twice as delicious!

INGREDIENTS

Puff pastry

Cooked mini-sausage (meat or vegetarian)

METHOD

Preheat oven to 200 C. Wrap the cooked sausages in pastry and seal the edges using a little water. Cook in the oven until pastry is done.

TIP: Unfortunately, these don’t freeze very well after cooking, as they become soggy and need to be heated up again. However, you could make up a batch and freeze them uncooked.

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RECIPE: EAZI-PIZZI LUNCH

From the Kitchen of The Good Food Angel

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INGREDIENTS

French bread batons

Shredded cheese (mozarella/cheddar)

Shaved parmesan

Jar of pasta sauce

Italian seasoning

Garlic powder

METHOD

Toast the bread under the grill, just enough to crisp it up. Spread a little olive oil over the inside of the batons to seal them. Then spread the sauce and seasoning on top, followed by the cheese. Put under the grill again until the cheese sizzles.

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RECIPE: STEAK ‘N’ MUSHROOM SUB

From the Kitchen of the good Food Angel

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INGREDIENTS

cooked sirloin steak

Marinade:

balsamic red wine vinegar

chopped garlic

black pepper

olive oil

sliced mushrooms

chopped garlic

chopped parsley

olive oil (for frying)

halved baguette

dijon mustard

METHOD

Thinly slice the cooked steak and place in a tub. Add all the marinade ingredients, enough to lightly cover all the pieces of steak and stir. Cover, refrigerate and leave to soak for at least an hour or overnight. Heat a little oil in a pan and stir in butter. Gently sauté the mushrooms with garlic and parsley. Drain on kitchen paper. Allow to cool. Remove the steak from the marinade and fill a really fresh baguette with steak and mushrooms. Add a little mustard to taste and garnish with parsley. (Remember, for a healthy lunch, you must have healthy lunch ingredients, which means good-quality, hormone-free,organic meat.)

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RECIPE: CHICKEN WRAP

From the Kitchen of The Good Food Angel

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INGREDIENTS

Diced deseeded tomato

Chopped scallion

Shredded lettuce

Vinaigrette

Cream cheese

Flour tortilla

Cooked chopped chicken

METHOD

In a bowl, toss the salad ingredients with a little vinaigrette. Spread the cream cheese on the tortilla and cover with the chicken. Top it with the salad and roll and wrap tightly.

VARIATION: Try tuna instead of chicken.

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RECIPE: BEJING BRUNCH LUNCH

From the Kitchen of The Good Food Angel

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INGREDIENTS

sunflower oil

sesame oil

chopped onions

chopped garlic

chopped ginger

chopped celery

finely chopped Chinese leaves

finely chopped bok choy

chopped scallions

bean sprouts

sesame seeds (preferably toasted)

light soy sauce

pitta bread

peanut butter

METHOD

In a wok, heat the sunflower oil and add a few drops of sesame oil. Stir-fry the onions, garlic, ginger, and celery until soft. Then add the leaves, bok choy, scallions and bean sprouts. Sprinkle with soy sauce and sesame seeds. Warm pitta bread and cut in half. Line the inside of each pocket with peanut butter and fill with stir-fry mixture.

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RECIPE: BOMBAY CHAPATI

From the Kitchen of The good Food Angel

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A little different, yet quick and easy to rustle up.

INGREDIENTS

Indian chapati bread

mashed hard-boiled egg

curry powder

mayonnaise

fresh chopped coriander

shredded iceberg lettuce

thinly sliced cucumber

METHOD

Toast the chapati briefly, under a grill, or on a dry frying pan, but not so much as to make it brittle. Allow to cool. In a bowl, mix the egg, curry powder, mayonnaise and coriander. Refrigerate until ready to use. Then spread over the chapati and top with cucumber and lettuce. Roll up and wrap tightly.

***HEALTHY LUNCH TIP: better to make several thin rolls than one thick one which may fall apart.

VARIATION: also great with Naan bread.



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Remember, healthy eating is enjoyable!

Blessings on your table!

The Good Food Angel.


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