Nutrition on the go

Nutrition on the go

Working from home has now become the new norm for many of us. I don’t think we expected to be still in lockdown nearly a year later. There is no doubt that we are all missing the office chats, coffee breaks and Friday night drinks. Now we sit consumed with zoom calls and the monotonous walk from our bedroom, to the fridge, and possibly back to the bedroom, unless you are one of the lucky ones with a spare room to work from in your house! 

Some of us have leveraged a healthy routine in these lockdowns. But some of us are still rolling out of bed half asleep at 8.45, work starting at 9. Quickly throwing nice work attire on top, while leaving pyjamas on the bottom. Brushed hair and a slap of water on the face, partly ready for the day ahead. However, whether you have established  a good routine or not, work hasn’t really slowed for a lot of us. Some of us are busier than ever before and this is when we struggle to form healthy eating habits at home. 

The business of work means we are highly dependent on quick, simple meals or snacks options. I think we have all noticed our intense snacking habits these days! Below we have shared five quick lunch ideas and five snack options for you to choose from.

 

Five quick lunch recipes

Joe Wick’s 10-minute Halloumi Tacos With Peri-Peri Mayo 

Halloumi makes any meal ten times better in my opinion! This recipe is super quick and satisfying. Especially for the duller days, it is definitely a lunch to look forward to. 

Ingredients

  • 1 lime
  • 2 spring onions
  • 2tsp smoked paprika
  • 1tsp dried oregano
  • ½tsp dried chili flakes
  • 1 avocado
  • 200g halloumi cheese
  • 15ml cider vinegar
  • 6 seeded tortillas
  • 30ml mayonnaise
  • 150g can of sweetcorn
  • 1tbsp olive oil

Method

  • For the peri-peri mayo, add the mayonnaise, smoked paprika, oregano, chili flakes and cider vinegar to a small bowl. Add the olive oil, 1tbsp water and a pinch of salt. 
  • Drain the sweetcorn. Slice the spring onion finely. Cut the lime in half and cut one half into two wedges.
  • For the sweetcorn salsa, add the drained sweetcorn and chopped spring onion to a bowl. Add the juice of the lime half (save the wedges for later) and a pinch of salt and give it a good mix.
  • Cut the avocado in half lengthways, around the stone. Remove the stone using a teaspoon. Scoop the avocado out of the skin using a spoon and slice it finely, lengthways.
  • Cut the halloumi into 12 slices. Heat a large, dry, wide-based pan (preferably non-stick) over a high heat. Once hot, add the halloumi slices. Cook for one to two minutes on each side or until golden.
  • Put the seeded tortillas on a plate. Put the plate in the microwave and cook for one to two minutes, or until warmed through.
  • Add the golden halloumi to the warmed tortillas. Top with the sweetcorn salsa and sliced avocado. Drizzle over the peri-peri mayo and serve with lime wedges on the side.

Roz Purcell’s Mexican Bowl in 20 minutes

This dish offers so much flavour and is highly nutritious. It also contains no meat if you are looking to reduce the amount of meaty meals you eat per week! Mexican bowls never get boring and are super filling.

Ingredients

  • 1 tin black beans rinsed and drained
  • 1 ripe avocado peeled and sliced
  • 160g sweetcorn
  • 250g cooked quinoa
  • 1 tomato diced
  • ½ red onion diced
  • juice of 2 limes
  • handful coriander chopped
  • 200 ml vegetable stock
  • 1 tsp cumin
  • ½ tsp cayenne
  • ½ ground chili

Method

  • In a small saucepan over a medium to high heat add the black beans, spices and stock.
  • Using a fork mash ½ of the black beans roughly, bring the saucepan to a boil and then turn down a tad and leave on a gentle simmer for 8-10 minutes until it begins to thicken.
  • In a bowl, mix the diced tomato, onion and stir in the lime juice.
  • Assemble your bowl and dive into a taste experience!

Jamie’s 15 minute Mediterranean Chickpea Salad

This quick, no-fuss salad is the perfect light, healthy, plant-powered meal or snack! You can enjoy it on its own as a salad or else stuff it into a wrap or pitta. This salad is so versatile, you can add in or swap out any of the ingredients you want. 

Ingredients

  • 1 15 oz. can chickpeas (drained, rinsed and loose shells removed)
  • 1 pint cherry tomatoes halved
  • 1/2 cucumber finely chopped
  • 1/4 cup sliced black olives
  • 1/4 cup herbed feta or plain
  • Juice of 1 lemon
  • 2 tbsp. extra virgin olive oil
  • 1 tbsp. red wine vinegar
  • 1/4 cup fresh parsley finely chopped
  • 3 tbsp. fresh basil finely chopped
  • 1/4 tsp garlic powder
  • Pinch of sea salt and black pepper

Method

Throw everything in a large bowl, toss to combine and serve! Simple as. 

 

Kate Allinson’s 20 minute Caramelised Onion Cheese Toasties

Toasties are the ultimate comfort food, particularly on these dark wintery days. The caramelised onions in Kate’s recipe gives these toasties a gorgeous twist. The veggies in these toasties make them extra nutritious and very filling. If you’re not a fan of mushrooms don’t be afraid to swap them out for something like cherry tomatoes. 

Ingredients

  • 1 medium red onion thinly sliced
  • 2 tbsp. balsamic vinegar
  • 4 tbsp. water
  • 4 small slices of wholemeal bread
  • 70 g mushrooms sliced
  • 15 g spinach roughly chopped
  • 40 g reduced fat cheddar finely grated
  • low calorie cooking spray
  • salt and pepper to taste

Method

  • Preheat the oven to 220°c.
  • Over a medium/low heat, simmer the onion in the balsamic vinegar and water for 15 minutes until it has softened, and the liquid has reduced. Low and slow is key, we're aiming for soft caramelised onions, not crispy fried ones. Add a little more water if you need to.
  • While the onion is cooking, lightly toast the bread and set to one side.
  • Once the onions are soft and dark, add the mushrooms to the pan and gently fry for 3 minutes until softened.
  • Season the mushroom and onions with salt and pepper to taste.
  • Assemble the sandwiches by splitting the onion and mushroom mix between two pieces of toast, adding the spinach and sprinkling the grated cheese on top. Add the second piece of bread on top and press down.
  • Spray a lined baking tray with low calorie cooking spray, place the sandwiches on and spray the tops with a little more low-calorie cooking spray. Place into the middle of the oven for 2-3 minutes, until the cheese has melted.
  • Slice the sandwiches in half and serve.

 

Ella Mill’s Speedy Tomato Pasta in 20 minutes

Everybody loves a good pasta dish. Ella Mills (also known as Deliciously Ella) has given us the recipe for just that. It is quick to make and uses simple ingredients. It is also vegetarian and vegan friendly too!

Ingredients

  • 2 servings pasta, we use brown rice pasta
  • 2 garlic cloves, peeled and roughly chopped
  • 200g cherry tomatoes, roughly chopped
  • 200g button mushrooms, sliced
  • handful of fresh spinach
  • 2 tablespoons tomato puree
  • 1 teaspoon paprika
  • ½ teaspoon cayenne pepper
  • drizzle of olive oil
  • pinch of chili flakes
  • juice of half a lemon
  • pinch of sea salt
  • pinch of pepper

Method

  • Cook the pasta.
  • While the pasta is cooking, sauté the garlic with a pinch of salt and a drizzle of olive oil.
  • Add the chopped tomatoes and sliced mushrooms, with a sprinkling of paprika and cayenne pepper.
  • Once those have cooked nicely stir through the tomato puree and add the spinach, letting it wilt.
  • When the pasta is cooked, drain and stir it into the sauce.
  • Serve with lots of black pepper, chili flakes and salt, a squeeze of lemon juice is a good shout too.

Five quick snack options

Blendi Snacks

We offer delicious, highly nutritious broad bean and pea snacks in four different flavours, Fiery Garlic, Barbeque, Salted and Red Onion. Our snacks are vegan, allergen-free, high in protein and a great source of fibre! You can buy small packs or large jumbo packs. They are great for anyone working from home, looking to grab a snack on the go. They are incredibly tasty and lower in calories than a packet of nuts or crisps. 

Variety of fruit

The best thing to do at home is to leave your fruit out on the countertop or anywhere easily visible. Make sure you have a few different types of fruit that you enjoy eating. Pop a bowl or basket beside the coffee machine to remind yourself that they are there. It is easy to forget fruit as a snacking option, especially when you have it tucked away in the fridge or cupboards out of eyesight.

Healthy Peanut Butter Brownie Balls

Protein balls are great to prep on a Sunday night for the week ahead. That being said you can manage not to eat them all in one go! They almost take like dessert but are packed with protein and fibre. 

Ingredients

  • 2 cups raw almonds
  • 20 medjool dates, pitted
  • 1/4 cup + 2 tablespoons cocoa powder (we used dark cocoa powder)
  • 1/2 cup all-natural peanut butter
  • 3 tablespoons maple syrup
  • 1/8 teaspoon sea salt

Method

  • Place almonds into a food processor and process on high until you’ve created a fine almond meal.
  • Next, pit 20 medjool dates. Then, add those into the food processor along with the cocoa powder, peanut butter, maple syrup, and sea salt. Process on high until everything is pulverized. You may need to add a few teaspoons of water to the mixture depending on how sticky your dates are.
  • Scoop a heaping tablespoon of dough into your hands and roll into a ball. Repeat.

Homemade Granola Bars

Chewy, nutty, delicious homemade granola bars. They are so much better than anything you would buy in a shop and take very little time to make. They can be easily stored in a lunch box in the fridge for a week. 

Ingredients

  • 1 cup very smooth creamy natural peanut butter or cashew butter
  • 2/3 cup honey
  • 1 teaspoon vanilla extract
  • Heaping 1/2 teaspoon sea salt
  • 2½ cups whole rolled oats
  • 1/3 cup mini chocolate chips
  • 3 tablespoons pepitas or crushed peanuts or cashews

Method

  • Line an 8x8 baking pan with parchment paper.
  • In a large bowl, stir together the peanut butter, honey, vanilla, and salt, until smooth.
  • Add the oats, chocolate chips and the pepitas (or nuts). The mixture might seem dry at first, but keep stirring and it'll come together. Stir to combine and press firmly into the pan. Use a second piece of parchment paper and the back of a measuring cup to help flatten the mixture. Chill for at least 1 hour, then slice into bars.
  • Store bars in the fridge.

 

Homemade hummus 

Hummus is a great snack to have with carrot sticks, celery sticks or crackers. It is really filling and has far less additives than store bought hummus. 

Ingredients

  • 1 (15-ounce) can chickpeas or 1 1/2 cups (250 grams) cooked chickpeas
  • 1/4 cup (60 ml) fresh lemon juice (1 large lemon)
  • 1/4 cup (60 ml) well-stirred tahini, see our homemade tahini recipe
  • 1 small garlic clove, minced
  • 2 tablespoons (30 ml) extra-virgin olive oil, plus more for serving
  • 1/2 teaspoon ground cumin
  • Salt to taste
  • 2 to 3 tablespoons (30 to 45 ml) water
  • Dash ground paprika or sumac, for serving

Method

  • In the bowl of a food processor, combine the tahini and lemon juice and process for 1 minute, scrape the sides and bottom of the bowl then process for 30 seconds more. 
  • Add the olive oil, minced garlic, cumin, and a 1/2 teaspoon of salt to the whipped tahini and lemon juice. Process for 30 seconds, scrape the sides and bottom of the bowl then process another 30 seconds or until well blended.
  • Open, drain, and rinse the chickpeas. Add half of the chickpeas to the food processor and process for 1 minute. Scrape sides and bottom of the bowl, then add remaining chickpeas and process until thick and quite smooth; 1 to 2 minutes.
  • Most likely the hummus will be too thick or still have tiny bits of chickpea. To fix this, with the food processor turned on, slowly add 2 to 3 tablespoons of water until you reach the perfect consistency.
  • Taste for salt and adjust as needed. Serve hummus with a drizzle of olive oil and dash of paprika. Store homemade hummus in an airtight container and refrigerate up to one week.

 

We don’t know how long we will continue working from home or living the lockdown lifestyle. But let's take this time to find simple, nutritious recipes that we can use between zoom calls and make sure we have healthier habits in place even at the busiest of times!

 


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