Are you trying to search out something easy and healthy for your lunch box menu?

Let’s try 5 recipes below crammed with nutritious ingredients to form the midday meal that not only tastes great but is additionally good for you.

1.     Chicken Salad

Chicken salad is one of all the dishes that are easy to cook, but contains plenty of nutrients, protein, and vitamins necessary for the body, so it’s loved and favored by many people!

Ingredients:

• 1 boneless, skinless chicken breast
  
• 1 tbsp fish sauce
• 1 tsp powdered sugar
• ½ chili, deseeded and thinly sliced
• ¼ cucumber, halved lengthways, sliced
• ¼ Spanish onion, thinly sliced
• 100g bag mixed salad leaves
• large few coriander, roughly chopped
• zest and juice ½ lime (about 1 tbsp)

Method:

·       Boil chicken in boiling water for about 10 minutes. Remove from pan and chop into small pieces.

·       Mix fish sauce, lemon zest, sugar, and juice until the mixture is dissolved.

·       Place the leaves and coriander in a container, then put the chicken, onion, chili and cucumber on top. Put the sauce in a separate container and toss through the salad when you’re ready to eat.

2.     Vegetable Fry Noodles

These vegetable fry noodles are simple, and stuffed with flavor in 25 munites to complete. Besides, this noodle recipe is meat-free, refined sugar-free, vegan, and can be made gluten-free!

Ingredients:

·       4-5 oz noodles (ramen or soba noodles)

·       2 cloves garlic (peeled and minced)

·       2 cups chopped fresh green beans

·       1 cup shredded cabbage or brussels sprouts

·       1 cup sliced red bell pepper

·       ¼ cup thinly sliced green onions

·       ¼-½ cup shredded carrots

·       ½ tsp freshly grated ginger or 1 tsp ginger paste

·       1 TBSP oil

·       1 TBSP toasted sesame seeds to garnish (optional)

For the fry sauce

·       3 TBSP hoisin

·       2 TBSP low-sodium soy sauce plus extra for drizzling

·       1-2 TBSP chili garlic sauce

·       1 TBSP rice vinegar

·       ¼ tsp crushed red pepper flakes

Method:

·       Measure and prep veggies.

·       Mix sauce ingredients in a small bowl and put them aside.

·       Cook noodles to keep with package directions. Once tender, drain noodles and put them aside.

·       Heat oil in a large skillet or wok over medium-high heat. Add bell pepper, carrot, and green beans. Stirring frequently until tender. 

·       Add cabbage, garlic, and ginger and cook for a further minute until the cabbage is wilted and therefore the garlic is fragrant.

·       Add sauce, noodles and cook, stirring frequently, for some minutes until noodles become hot and saucy!

·       Top with scallion and optional sesame seeds. You will be able to add some optional crushed red pepper flakes for even more heat to the dish.

3.     Salmon salad with lemon & capers

Salmon salad with low-calorie, healthy and attractive favors from salmon fillets, this is often a good source of iron and folate. This easy recipe could be a must-try for your lunch box menu!

Ingredients:

·       85g wholewheat penne

·       1 tbsp oil

·       1 large red pepper, roughly chopped

·       2 frozen, skinless wild salmon fillets(about 120g each)

·       1 lemon, zested and juiced

·       2 garlic cloves , finely grated

·       1 shallot, very finely chopped

·       2 tbsp capers

·       6 pitted Kalamata olives, sliced

·       1 tsp extra virgin vegetable oil

·       2 handfuls of rocket

Method:

·       Cook the pasta following pack instructions.

·       Meanwhile, heat the oil in an exceedingly pan, add the pepper, cover and leave for about 5 mins until it softens and starts to char a touch. Add the salmon into the pan, cover and fry for 8-10 mins until it’s just cooked.

·       Mix the lemon zest and juice with the garlic, shallot, capers, and olives in a large bowl.

·       Place the cooked pepper and salmon within the bowl, add drained pasta with black pepper and the oil. Then toss everything together.

·       If packing a lunch, leave to chill down, then put in a very container with the rocket on top and blend through just before eating.

4.     Tofu Poke Bowl

Tofu Poke Bowl consists of tender tofu, and onions marinated in a very delicious ginger-soy sauce, paired with rice, red cabbage, cucumber, and avocado for a quick and easy meal bowl!

Ingredients:

·       400g firm tofu, drained  

·       2 tbsp salt-reduced soy sauce

·       2 cloves garlic, crushed  

·       2cm ginger, peeled & minced  

·       1 lemon, juiced  

·       1 tsp sesame seeds  

·       1 tsp oil  

·       1 tbsp olive oil  

·       4 cups cooked brown rice  

·       1 avocado, sliced    

·       2 cups red cabbage, shredded 

·       1 large carrot, delve ribbons   

·       1 cucumber sliced 

Method:

·       Cut the tofu into small cubes.   

·       Mix the soy sauce, garlic, ginger, lemon juice, sesame seeds and oil in a large bowl. Add the tofu and gently toss to coat and marinate for 10 minutes.

·       Drain and reserve the marinade. Fry the tofu in olive oil until it’s evenly browned and heated.  

·       Place rice in a bowl. Put the tofu, avocado, red cabbage and carrot on the top. Drizzle with the reserved marinade.  

5.     Vegetable Cream Cheese Tortilla Roll Ups

These vegetable cream cheese tortilla roll-ups are the most enjoyable pinwheel sandwich ever! They’re not only a great lunch option but also an amazing appetizer or snack!

Ingredients:

·       1 cup chopped veggies: broccoli, carrots, red bell pepper

·       4 oz cream cheese (softened)

·       1/3 cup mayo

·       1/2 tsp garlic powder

·       1/4 tsp salt

·       1/4 tsp dried dill

·       1/8 tsp black pepper

·       1/2 cup grated cheddar cheese

·       2 large burrito-sized flour tortillas

·       2 TBSP chopped green onion

Method:

·       Choose and chop veggies.

·       Allow cream cheese to soften for easy mixing. In a medium bowl, mix cream cheese, mayo, garlic powder, dill, salt and pepper.

·       Place the tortillas in the microwave for 15-20 seconds first, to make them easier for rolling.

·       Spread the cream cheese mixture, chopped veggies, cheese, and onion. Tightly roll from the start of the tortilla edge until you reach the opposite side.

·       The cream cheese will help it stick or you can use a toothpick to fix it faster. Chill it in the freezer for 20 minutes.

·       All that's left is to slice into pinwheels and serve!

Credit:

Emma Lewis & Sara Buenfeld (bbcgoodfood.com)

Jenn Laughlin (peasandcrayons.com)

Healthylunchbox.com.au