Recipes to assist prime the pantry for a speedy, wholesome lunch | The Canberra Occasions

0
512

Are you someone who is very short on time? Sprinting out the front door every morning, late for the train? Busy putting sleepy kids in the car? Or just too fond of the snooze button? All of these are compelling reasons to skip the step of preparing your own morning lunch. But it’s time to mess things up.

Chorizo, roasted red pepper and borlotti bean salad. Image: Delivered

At first glance, breaking the daily lunch cycle seems difficult. And maybe you work alongside the best deli in the country. For sure. But the cost of these meals add up.

You will be amazed how much money you can save by making your own lunch. Plus, there’s the added benefit of knowing exactly what’s in each bite. And all it takes is five minutes and five ingredients.

If you spend one day a week preparing all of your lunches, you can be sure that you will have something to grab on the way to work. But even if you make some of these recipes in bulk, try making a few different recipes for the week ahead. This not only offers you variety – the spice of life – but also ensures that you sneak into your diet with the broadest possible range of nutrients.

Just one thing. If you’re someone whose job keeps you stressed out all the time, try not to eat those yummy lunch boxes that sit by your desk. Or behind a counter. Or in a windowless break room.

The best antidote to stress in our work life are moments of calm. If the weather permits, grab your lunch box and go outside for 20 minutes. Leave your phone behind for extra points – all you really need is a fork.

Chorizo, roasted red pepper and borlotti bean salad

Chorizo ​​is the star of this deliciously tasty and hearty Spanish salad. There are many types of chorizo, but they fall under two broad types – fresh and dry. As the name suggests, fresh chorizo ​​must be cooked before consumption. Dry or smoked chorizo, such as the one required here, can be eaten without cooking or preparation.

150 g drained borlotti beans from a can

80g smoked chorizo, sliced

2 marinated roasted red peppers, sliced

Parsley and paprika dressing:

1 1/2 tbsp extra virgin olive oil

1 1/2 tbsp Spanish sherry vinegar

1 tbsp chopped parsley leaves

1. Throw the salad ingredients together with salt and pepper to taste and place them in your lunch box.

2. Pour the dressing over the salad just before serving and toss it well.

Japanese chicken rice salad with ginger soy dressing

Japanese chicken rice salad with ginger soy dressing.  Image: Delivered

Japanese chicken rice salad with ginger soy dressing. Image: Delivered

If you prefer a nuttier taste – and a little more fiber – in your salad, go for brown rice here. Micro herbs are found in good quality at most greengrocers.

150 g cooked and chilled rice

100 g of shredded boiled chicken

large handful of mixed micro herbs

Ginger and soy dressing, bought in the store or see recipe

1 1/2 tbsp macadamia oil or another oil with a mild taste

1 tbsp tamari or soy sauce

1. Throw the salad ingredients together with salt and pepper to taste and place them in your lunch box.

2. Pour the dressing over the salad just before serving and toss it well.

Red quinoa autumn salad.  Image: Delivered

Red quinoa autumn salad. Image: Delivered

Feel free to replace the red kale leaves in this lovely, flavourful salad with green kale or whatever salad greens you have on hand. Kale can be a little difficult to chew. To make the leaves tender beforehand, massage the leaves with a little lemon juice.

150 g cooked and chilled red quinoa

Handful of chopped red kale leaves

100 g smoked chicken breast, sliced

2 tbsp roasted walnuts, chopped

Sherry vinegar shallot dressing:

2 tbsp extra virgin olive oil

1 1/2 tbsp Spanish sherry vinegar

1 tbsp finely diced shallot

1. Throw the salad ingredients together with salt and pepper to taste and place them in your lunch box.

2. Pour the dressing over the salad just before serving and toss it well.

Wrap for smoked trout.  Image: Delivered

Wrap for smoked trout. Image: Delivered

1 hard-boiled egg, peeled and quartered

Handful of sprigs of watercress

1. Line the packaging with all the ingredients.

2. Roll up the packaging and secure it.

  • Extract from Alexander Hart’s 5-minute 5-ingredient lunch box. Smith Street Books. $ 24.99.