Quick and healthy lunch ideas

Make the most out of being close to the kitchen this lunchtime…

26 May 2020

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The sun’s out and that means not all of us want to be cooped up in the kitchen. At the same time, you might be trying to get back into healthy eating habits – those lockdown boredom treats are starting to take their toll! So, what do you when you need to whip up something tasty, quick and good for you?

Well, there’s no need to grab a sandwich. Here are some quick lunch time meals to fix up in between conference calls.

 

Roasted Veggie Couscous

We know what you’re thinking. Roasting veggies takes time, right? It does. But this recipe has minimal prep and assembly time. So just put a timer on your phone while the veg is cooking and you can get on with something else in the meantime. Easy!

Ingredients:

  • 3 peppers (red, yellow or orange)
  • 1 red onion
  • 2 unpeeled cloves of garlic
  • 1 tbsp olive oil
  • 200g couscous
  • 200ml vegetable or chicken stock

How to:

  1. Preheat the oven to 200¡C
  2. Slice your peppers in half, then chop each half in six or four pieces depending on the size of your peppers.
  3. Do the same with your red onion
  4. Put all your veg onto a baking sheet, along with your garlic cloves and a tsp of salt
  5. Drizzle the oil over and use your (washed!) hands to mix everything together, so all the veggies are coated in the oil
  6. Roast your veg in the oven for 30 mins
  7. Put your couscous into a big bowl and pour the boiling stock over it
  8. Leave it for 15 mins or until all the liquid is absorbed.
  9. When your veg is done pour it into the bowl with the cooked couscous and mix it all together
  10. If you like a really garlicky flavour, squeeze the roasted garlic out of its casing and mash it in with the couscous and vegetable mix.
  11. Taste and add salt and pepper to your liking.

Easy DIY Ramen

Instant noodles don’t seem like a particularly healthy choice. And that’s true if you’re using those little flavour sachets. But there’s a quick and easy way to make your own flavoursome broth.

Ingredients:

  • 1 pack of instant noodles
  • 500 ml of chicken or vegetable stock
  • 1 clove peeled garlic
  • 1cm piece of peeled ginger
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • Handful of spinach
  • Cooked chicken/prawns (optional)

How to:

  1. Pour your stock, garlic, ginger, soy sauce and sesame oil into a saucepan
  2. Bring to boil and simmer for 15 minutes
  3. Remove and discard the garlic and ginger with a slotted spoon
  4. Add your noodles to the broth and simmer until the noodles are soft
  5. Take off the heat and add your spinach
  6. Stir until the spinach is wilted (maybe 1 min)
  7. Chuck in your chicken or prawns if using

 

Quick Poached Salmon and Avocado Salad

Poaching salmon might sound a bit complicated, but it’s actually really simple. Plus, everyone knows salmon and avocado make a dream team! You can also add an onion or herbs or a little white wine to your fish stock to make it a bit more fancy.

Ingredients:

  • Fish stock
  • 1 salmon fillet
  • Salad leaves
  • ½ Avocado
  • 2 tbsp olive oil
  • 4 tsp balsamic vinegar
  • 1 tsp soy sauce
  • ½ tsp mirin (optional)

How to:

  1. Heat the stock in a saucepan until it’s hot but just below boiling
  2. Add the salmon fillet and make sure it’s fully covered by the stock
  3. Keep it at that low, just below boiling temperature for 8-10 mins
  4. While that’s going on, whisk together the olive oil, balsamic, soy sauce, mirin and a little salt and pepper until combined in a dressing.
  5. Peel the avocado and cut into slices
  6. When your salmon’s cooked, remove it from the liquid with a slotted spoon and pull it apart with a fork
  7. Toss the salmon flakes, avocado slices, salad leaves and dressing all together.

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