Do you want to add some punch to your lunch?

Posted: Jan 26, 2015

Bored with the same old sandwich? Think outside the lunch box! Reinvent dinner leftovers.
 
Packing lunch is a healthy and budget-friendly habit. Keep it interesting! Reinvent tonight’s leftovers into tomorrow’s lunch with these three tasty ideas:

  1. Leftover chicken or turkey + avocado + cheese + baby kale + tortilla = scrumptious southwestern wrap
  2. Leftover barley, rice or quinoa + diced tomatoes + black beans + red onion + lime juice + hot sauce = yummy vegetarian lunch bowl
  3. Leftover roasted vegetables + feta cheese + lentils + a drizzle of olive oil and balsamic vinegar = savoury dish that’s tasty hot or cold

 
Give your lunch bag a one-two punch! Perk up your packed lunch with four tasty energizing options.
 
You’ll love these quick, simple and tasty make-and-take lunches:

  1. Layer black bean dip, avocado and peppery arugula on a rustic whole-grain baguette for a simple sandwich with big flavor.
  2. Pack hard-boiled eggs, cheese, fresh veggies, a few olives and whole-grain crackers for a super snack-like lunch.
  3. Mix lentils, roasted sweet potato and red peppers, quinoa and a drizzle of lemony dressing for a protein-packed salad bowl.
  4. Toss light tuna, snow peas and grape tomatoes with leftover whole grain pasta, basil-filled pesto and a pinch of chili flakes – this dish is great cold or heated.


No time to pack lunch? Navigate the food court or cafeteria with dietitian-approved tips.
 
I spy with my little eye something that is healthier:

  • Want salad satisfaction? Choose dark leafy greens, colourful veggies, protein-packed legumes (beans, peas and lentils) and whole grains such as barley or quinoa. Drizzle dressing lightly.
  • Love pizza? Get a thin whole grain crust, load on the veggie toppings, stick to a single layer of cheese and steer clear of salty, high-fat meats.
  • Craving a sandwich?  Choose whole grain bread. Double-up on veggies. Skip deli meats – go grilled instead. Get spreads on the side and use just a little.
  • Satisfied by stir-fries? Ask for extra veggies and less sauce with your chicken, tofu or shrimp stir-fry. Choose brown rice instead of white.

 
Lunching at work? Think outside the cubicle. Start a healthy lunch club.
 
Want a healthy homemade lunch at work but don’t have time to make it? Form a lunch club with co-workers and take turns making and bringing a nutritious lunch.
 
Keep it simple with a salad soup or sandwich club. You could also have fun with weekly themes, like cuisine from different cultures or dishes with specific nutrient-rich ingredients, such as legumes, cheese, barley or colourful vegetables.
 
Whether it’s daily, weekly or monthly, a workplace lunch club lets you enjoy a healthy homemade lunch and share good eating habits with your colleagues.
 
For a tasty meal ideas for your lunch club, visit Cookspiration.
 
 

Get inspired with recipe ideas from Cookspiration and serve up a nutrition tip a day with eaTipster!