Monday, 28 April 2014

I have had a request for suggestions on healthy lunches. We all probably struggle with what we should be eating because we have been conditioned to think it is cereal for breakfast, sandwiches for lunch, and meat and potatoes for dinner. We it doesn't have to be that way. In fact, once you start exploring options, it is surprisingly easy, as well as healthier and actually tastier and more enjoyable!

Here's a tip: There is no set food for a particular meal. You can eat any food at any time. Food is fuel. It doesn't matter if it's 6am or 6pm. You will probably settle into particular foods for particular times, but it doesn't have to be that way. You can have steak, eggs, broccoli and sweet potato in the morning if it suits you! Break the mindset of set foods for set times. Dinners make great lunches too – time spent preparing for your health is not wasted :)

Cracking on; let's talk lunch.

Every lunch should contain protein, fat, and vegetables. The easiest options for protein are chicken, fish or eggs. I prefer to keep the 'heavier' red meats for evening meals, but they are fine too if you enjoy them :) Fats can come in the form of solids like avocados or olives (or even within fish such as salmon or mackerel) or oils like coconut, avocado or olive oils. Finally with veggies start with dark green (spinach, kale, broccoli) and then be as colourful as you can be!

Here are a couple of favourites, quick and easy lunch recipes.

Kale & Goats Cheese Salad:

a few large handfuls of kale
some of goats cheese
a sprinkle of pumpkin seeds
½ an avocado
2 red radishes thinly sliced
salt & pepper for taste
juice of ½ a lemon
a drizzle of olive oil

Put the kale, cheese, seeds, avo and radish into a bowl and mix! Season to taste, drizzle with the lemon juice & oil and enjoy :)

Clean & Lean lettuce Wrap

some large iceberg lettuce leaves
slices of roast turkey
sliced cucumber
paprika (a favourite of mine – try it on roasted and sliced sweet potato!)

Top a lettuce leave with a slice of turkey, cucumber, hummus and paprika. Wrap it up with another leaf and eat it like a sandwich – voilĂ !


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Challenge everything, especially yourself.

Alex Kay Grimmer

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