Healthy Eating with Sampateek

Nutritious Lunch Ideas

Will your next lunch be something fresh, exciting, and different? 

A nutritious lunch is vital for keeping you going through the day, yet too many of us skip it, take the easy of option of prepared shop-bought food, or just get stuck in a routine of eating the same old things day in, day out.

Do something about it and make enticing, healthy lunches your number one priority.  Try some of these tempting ideas for a healthy lunch that will satisfy your taste buds as well as give you a balance of low-fat energy and a great mix of vitamins and minerals for all-round health benefits.

Chicken and Roast Vegetable Tortilla Wrap

Requires a little preparation the evening before, but is well worth it!  Gently sauté chopped pepper and onion with strips of chicken breast in olive oil and add paprika and chilli flakes, until the chicken is cooked through and the vegetables are tender.  The next morning simply put into a tortilla wrap, with freshly-washed salad leaves, for a delicious lunchtime treat.

Tuna Pasta Salad

Cook 250g of whole wheat pasta, drain and rinse in cold water.  Then mix together with 2 tablespoons of low-fat mayonnaise and 1 tablespoon of lemon juice, before adding 125g of halved or quartered cherry tomatoes, 6 sliced button mushrooms, chopped parsley and 100g of tinned tuna.  Keep refrigerated until you are ready to eat.

Couscous with Grilled Vegetables and Herbs

Grill a selection of chopped vegetables such as peppers, squash, and corn and leave to cool.  Prepare 100g of couscous, leave to cool, and then stir in the vegetables together with chopped coriander, basil and lemon juice.

Chickpea, Spinach and Pasta Soup

Sauté one large onion and 2 cloves of garlic in a pan until soft.  Add one can of chopped tomatoes, 4 cups of vegetable stock, 1 can of chickpeas (drained) and half a cup of small pasta shapes.  Bring to boil and then simmer until the pasta shapes are cooked.  Stir in 200g of fresh chopped spinach and season to taste before serving with a whole grain roll.

Sesame Beef and Noodle Salad

Marinate 400g of beef fillet in 2 teaspoons of freshly grated ginger, 1 chopped clove of garlic, one and a half teaspoons of sesame oil, 4 tablespoons of soy sauce, 2 tablespoons of dry sherry and 2 teaspoons of rice vinegar.  Cook 250g of Chinese egg noodles according to the instructions on the packet.  Drain and add chopped pepper, carrot, spring onions and bean sprouts.  Then toast 2 tablespoons of sesame seeds in a large frying pan.  Fry the marinated beef strips in a frying pan until cooked through, then mix together the noodles and vegetables with the marinated beef strips, before adding the sesame seeds and serving. 

Tabouli Salad

This simple but healthy salad is delicious and balanced.  Place 2 finely chopped large tomatoes in a mixing bowl together with half a cup of cracked wheat (bulgur), and ¼ cup of lemon juice and leave to stand for half an hour (or until the wheat has softened).  Then mix in 4 cups of chopped fresh parsley, 1 cup of chopped fresh grilled flat bread. 


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