Healthy Lunches For Work

The quality of our health is a direct outcome of the food that we consume. Whether our work is more mental or physical, the food that we eat affects our body’s internal dynamics to a great extent, thereby affecting our work life. These days, work life, in general, has become competitive and it helps if our health is on point. It is therefore of paramount importance to develop and maintain healthier eating habits.

After having made the decision to eat healthily, we stumble upon the next thing to do – to actually prepare a lunch that is both healthy as well as appealing to our taste buds. Here are some delicious and easy to prepare recipes that you can make for a healthy and filling lunch you can carry to work.

1. Cheese and tomato lover’s salad

Try this easy and quick salad recipe!

Time: 15 minutes

Servings: 1

Ingredients

• 1 fresh mozzarella, cubed
• 1 tomato, cut
• 1 tbsp extra virgin olive oil
• 1 cup fresh baby spinach leaves
• 3 tbsp sunflower seeds
• 1/2 tbsp balsamic vinegar
• A pinch of salt
• 1/4 tbsp black pepper
• 1/2 tbsp lemon juice

Method

1. Mix all the ingredients – mozzarella cheese, sunflower seeds etc. – in a bowl.
2. Blend the remaining ingredients in a small bowl separately.
3. Drizzle this dressing over the salad or pack it separately.

2. Veggie-packed rotis

Time: 15 minutes

Servings: 1

Ingredients

• 4 lettuce leaves
• 2 tsp Thousand Island dressing
• 2 tbsp black olives, sliced
• 2 carrots, shredded
• 2 tbsp cheddar cheese, shredded
• 2 whole wheat chapattis
• Tomato sauce, to taste

Method

1. Mix the carrots and olives in the Thousand Island dressing and set aside.
2. Sprinkle the cheddar cheese over the rotis and lay a lettuce leaf on half of each.
3. Add the carrot mixture on top of the lettuce leaves and fold the roti in half.
4. Your veggie-packed rotis are ready! A little tomato sauce can also help enhance the flavour a little.

3. Chicken avocado salad

Time: 15 minutes

Servings: 1

Ingredients

• 1 chicken breast
• 3 tablespoons extra virgin olive oil
• 1 large avocado
• 1 cup Cabbage or Lettuce, shredded
• Salt and pepper, to taste
• Lemon juice, to taste

Method

1. Season the chicken breast with salt and pepper and stir fry it in the extra virgin olive oil until cooked and let it cool.
2. While the chicken is cooling, peel and scoop out the avocado.
3. Mash some of the avocado with a fork until smooth. Add the lemon juice, salt and pepper and mix well. You can leave some of the avocado in cut pieces as per your preference.
4. Toss in the remaining pieces of avocado, cabbage or lettuce and chicken to the avocado mixture.

Tip – For quick mornings, stir fry the chicken the previous night and leave it in the fridge until it needs to be used the following day.

4. Spicy chicken sandwich

Time: 15 minutes

Servings: 1

Time: 15 minutes

Servings: 2 sandwiches

Ingredients

• 4 slices brown bread
• 1 skinless, boneless chicken breast
• Juice of 2 limes
• 1 tbsp mustard sauce
• 1 tbsp chilli sauce
• 2-3 tbsp coriander leaves, chopped
• 2 tbsp low-fat mayonnaise
• 1 carrot, grated

Method

1. Mix the lime juice, chilli sauce and mustard sauce and use this mixture to marinate the chicken the night before.
2. Slice the chicken into medium strips and set it in the fridge.
3. In the morning, grill the marinated chicken on high until it’s properly charred. This should take about 10 minutes.
4. Combine the mayonnaise, carrots, cilantro and grilled chicken until the mixture comes together.
5. Squeeze more lemon juice to the sandwich if desired.

5. Boiled egg burji

Time: 15 minutes

Servings: 1

Ingredients

• 3 eggs
• 1 tbsp ginger, finely chopped
• 1 tsp cumin seeds
• 1 tbsp oil
• 1 green chilli, finely chopped
• 1 onion, finely chopped
• 2 tomatoes, chopped
• 1 tsp red chilli powder
• ½ tsp garam masala powder
• ¼ tsp turmeric powder
• Salt, to taste
• 2 tbsp fresh coriander leaves, to garnish

Method

1. Boil the eggs for about 6 minutes or until hard boiled.
2. Let them cool then shell and chop and set them aside.
3. In a non-stick pan, heat the oil. Once hot, add cumin seeds, green chillies, ginger.
4. Add the onions after the aromas release and sauté.
5. Once the onions are translucent, add the cut tomatoes and cook them until they are pulpy.
6. Add red chilli powder, garam masala, turmeric powder and salt to the mix and sauté until the masalas are cooked.
7. Add the eggs to the gravy and mix gently.
8. Garnish with coriander leaves. Your egg masala is ready to be packed!

Source – www.everydayhealth.com

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