We get it - sometimes you're just not feeling what you've packed for your work lunch. Worry not, we're here with some much-needed lunch inspo and give your lunchbox a healthy makeover with these easy-to-pack staples.
Tuna hummus wellness bowl
A one bowl wonder! All you need to do is throw all the ingredients together. Light and fresh this is perfect as the weather starts to heat up. For a gluten-free option, make sure you're using plain tuna and gluten-free mayo.
Ingredients
- 1 cup rocket
- 1 carrot, grated or julienned
- ¼ avocado, chopped
- 1 small can tuna
- ½ cup cooked brown rice
- 2 tablespoons hummus
- 1 tablespoon light mayonnaise
- 1 tablespoon roughly chopped almonds
Instructions
1. Place all ingredients in a bowl. Mix together, as you like it, to eat.
Recipe from: Healthy Food Guide
Falafel and tabouli wrap
If you love the ease of a wrap for your lunch, this falafel and tabouli wrap should be on your list to try. It's a great vegetarian option, especially when you only have a short break during the day.
Ingredients
- ¼ cup bulgar wheat
- ½ small red onion, finely chopped
- ½ cup chopped fresh flat-leaf parsley
- ½ cup chopped fresh mint
- 1 large tomato, chopped
- 1 clove garlic, crushed
- zest and juice of 1 lemon
- cracked black pepper
- 6 small cooked falafels (store-bought or homemade)
- 2 wholemeal Lebanese breads
- 2-3 tablespoons plain or beetroot hummus
- 2 tablespoons grated reduced-fat tasty cheese
Instructions
1. In a medium bowl, place bulgar. Cover with cold water and leave to soak for 15 minutes. Drain and squeeze out excess moisture.
2. Return bulgar to bowl. Add onion, parsley, mint, tomato, garlic, lemon zest and 1-2 tablespoons of lemon juice and season with pepper. Mix well. Divide tabouli between 2 plastic containers. Seal with an airtight lid and refrigerate overnight.
3. When ready to eat at work, in a microwave, heat falafels on a plate between two sheets of paper towel for 30-60 seconds. Place Lebanese bread on a board or plate and spread hummus down the centre. Place falafels onto hummus and crush slightly. Top with cheese and tabouli. Roll up and cut wrap in half to eat.
Recipe from: Healthy Food Guide
Mediterranean chicken sandwich
Ingredients
- 2 individual Turkish bread rolls
- 4 tablespoons hummus
- 1/6 quantity BBQ vegetable basic mix
- ½ cup sliced beetroot
- 1 cup rocket
- 100g lean cooked chicken breast, sliced
- 2 tablespoons fresh basil
Instructions
1. Halve rolls and spread with some hummus. Add BBQ vegetables, beetroot, rocket and chicken. Garnish with basil and top with remaining bread half.
Recipe from: Healthy Food Guide
Vegetarian bento
We promise this vegetarian bento is well worth the prep time. Perfect if you're vegetarian or just really love veggies. Add a dash of shichimi to your bento as a garnish, which is ground red chilli pepper and easily available at Asian supermarkets.
Serves: 1
Ingredients
- 1 cup 2cm-cubed pumpkin
- 1 tablespoon miso paste
- 1 teaspoon brown sugar
- 1 teaspoon ground black pepper
- ½ teaspoon ground white pepper
- 1 tablespoon cornflour
- 100g firm tofu, cut in 2cm cubes
- spray oil
- ¼ avocado
- 1 tablespoon balsamic vinegar
- 3 teaspoons sesame oil
- ½ teaspoon mustard
- ¾ cup prepared coleslaw mix (omit the dressing)
- 1 tablespoon lemon juice
- shichimi, to garnish (optional)
Instructions
1. Place pumpkin in a steamer or microwave-safe bowl and heat until just tender. In a small bowl, combine miso, sugar and 1 tablespoon water. Add mixture to pumpkin and toss well to coat. Return pumpkin mixture to steamer or microwave and cook for 1 more minute. Set aside.
2. In a bowl, combine ½ teaspoon of the black pepper and the white pepper and cornflour. Add tofu and gently toss to coat. Spray a frying pan with oil and set over a medium-high heat. Fry tofu, turning gently, until all sides are browned and crispy.
3. In a bowl, place avocado, balsamic, 1 teaspoon of the sesame oil, mustard and remaining pepper and mash to combine. Set aside. Dress slaw with lemon juice and remaining sesame oil.
4. To assemble bento, place pumpkin, tofu, slaw and avocado dressing in compartments in a bento tray, or use separate dishes. Sprinkle with shichimi, if desired.
Recipe from: Healthy Food Guide
All recipes courtesy of Healthy Food Guide. Subscribe to their newsletter here.
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