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Health TipsRecipe

3 winter work lunch ideas to warm you up!

By 09/07/2019 No Comments

It can be hard coming up with work lunch ideas to not only continually excite the taste buds but also to meet the change in temperatures, which a new season brings about.

If you are on the hunt for some new ideas to bring warmth and nourishment over winter, here I share with you 3 ideas to have on repeat, this winter!

Toasted wholegrain wrap

The humble wrap is a convenient and versatile lunch idea to cycle throughout your workweek! To turn this idea into a warming lunch, toast the wrap in a sandwich press. When purchasing the wraps, look for wholegrain flour as the first ingredient. If preferred the below also works well as a toasted sandwich.

Toppings:
• Spread with hummus, top with leftover roasted vegetables (eg pumpkin, sweet potato, capsicum, onion), handful of spinach/rocket leaves and protein source such as canned salmon/tuna, 1-2 tbsp. feta/goat cheese, 50g shredded chicken or 1-2 x crumbled falafel;
• Spread with crushed cannellini beans (crush beans in a small bowl using a fork), top with a can of tuna, diced avocado, diced tomato, rocket/spinach and goat/feta cheese before toasting;
• Spread with beetroot hummus, top with shredded kale, roasted sweet potato/pumpkin, pan fried tofu/tempeh (can pre-cook and take to work) and avocado.

Carrot, Sweet corn, Coconut and Lemongrass Soup

Soup in winter is always a good idea and perfect to take to work for lunch because it is transportable! If you like to have a filling meal at lunch, try serving this soup with:
• Added shredded chicken
• 1-2 x boiled eggs
• 1 slice toast topped with avocado
• sprinkle of nuts/seeds on top of the soup

Serves: 2
Pre: 10 minutes
Cooking: 35 minutes

Ingredients:
1 leek, finely chopped
1 large carrot, peeled, finely chopped
2 sweet corn cobs, cut the corn off the cob
½ tbsp. wheat-free soy sauce (tamari)
1 stalk of lemongrass, bash the ends and finely chop
1L miso stock (1tbsp. of miso paste to 1 cup of water)
200ml organic coconut milk
½ bunch coriander, washed and finely chopped including the stems

Method:
In a large saucepan add the leek and lemongrass, sweat for approx 5-10 minutes, with a little water and the lid on.

Add carrot, sweet corn, coconut, miso stock, soy sauce and continue to cook for 20-25 minutes.

The soup can be served blended or chunky.

Serve the soup with a sprinkle of coriander.

Winter Nourish Bowl

Nourish bowls can carry us through all seasons because they can be easily adapted to suit varying temperatures and personal food preferences! Nourish bowls are a delicious way to keep up to your veggie intake despite the cool weather. Here are some of my most favourite ingredients to include:

Complex carbs/grains
• Pre-cooked grains such as rice, quinoa, buckwheat pasta or freekeh warmed up in the microwave (if time doesn’t allow, try using a microwave cup version)
• Pre-roasted sweet potato, pumpkin, corn or white potato warmed up in the microwave

Protein source
• 1 x can tuna, salmon, sardines or mackerel
• 1-2 x falafel balls or veggie pattie
• 1-2 x eggs (pre-boiled if taking to work)
• 100g cottage cheese
• 30g feta or goat cheese
• 50-100g leftover shredded meat such as chicken
• ½ cup chickpeas, lentils, cannellini beans, black beans etc
• 100g pan-fried tofu sliced or diced (pre-cook the night before)

Vegetables
• handful rocket, spinach, kale, lettuce, shredded cabbage
• diced tomato, cucumber or capsicum
• grated carrot or beetroot
• steamed broccoli, cauliflower, green beans (leftover from dinner)
• diced or mashed avocado

Extras
• sauerkraut or kimchi
• nuts/seeds
• toasted coconut
• shredded nori (seaweed)
• sliced chilli (to warm the dish)
• pickled vegetables including ginger

Dressings
• hummus (beetroot hummus works well!)
• tzatziki
• tahini (whisk 1 tbsp. tahini with ½ tbsp lemon juice, ½ tsp. honey, salt and pepper and water to thin) – add some turmeric and chilli flakes for a warming hit
• Pesto
• Lime and coconut (whisk together 2 tbsp. coconut milk, ½ tsp. honey, pinch chilli flakes, ½ tbsp. fresh lime juice, ½ tsp. fish sauce)