PACKED LUNCHES FOR GROWN-UPS, make ahead

Turn ho-hum packed lunches into Glory Hallelujah!

Some of this material has appeared elsewhere in the blog

Lunchbox Slaw: Healthy, high-fibre make-ahead salad that's Incredibly good for you and sog-free.  'Lovely crunchy salad.' Taster

Back at work but struggling without access to your favourite local cafe or sandwich bar?  Plan ahead and make your own...

67goingon50 is quite a fan of packed lunches.  For one thing, they're much healthier for you.  For another, you can save quite a bit of money bringing food from home

But your packed lunch has got to be good.  No point making all that effort and feeding it to the birds on the way home.  


WHAT MAKES A GOOD ADULT PACKED LUNCH? 

Hearty, healthy, satisfying adult packed lunches is down to planning and variety, not necessarily skill.

You want something colourful and tasty. Something with contrasts in texture and flavour.  Usually, though not always, something low-fat and cholesterol, low salt, low sugar and if using carbs, either high in fibre or moderate in portion.  

A packed lunch should be attractive and occasionally include something unexpected, exciting.  But definitely not anything that leaves you feeling heavy and sleepy.

VARIETY

...is the key.  


And it helps if you (or your partner or mum) can help cook things in batches for freezing.  That means if you're late home, you can take something out of the freezer, defrost overnight and grab it and go the next morning.

How to...survive desk top lunches provides some great quick and easy recipes.  

Try:
...cooked prep-ahead chicken thighs and wings, sliced roast meat, smoked fish, individually wrapped reduced-fat cheeses.  Spicy Koftas, lower-fat Turkey Meatballs in Italian Tomato Sauce, skinnier Scotch Eggs and lower-fat Sausage Rolls are healthy as well as tasty. 

Also guaranteed to provide a flavour burst: 

Asian Pork Bao, lower sugar, salt & fat

Tandoori Chicken, low-fat & cholesterol, easy-peasy

Lemon Chicken Tuscan Style, frugal but full-flavoured, make ahead

Cheat's Spanish Tortilla, a real winner; will last 3 days

For Vegetarians/Vegans try these high plant protein dishes: 

Fabulous Felafels

Marvellous Meatless Moussaka (can be frozen in individual containers)

Irresistable Nut Loaf (for sandwiches)

Lower-salt/fat Spanakopita

Vegan Crunchy 'Chicken' Gougons

Vietnamese Rice Paper Wraps

Gradually build up a collection of spices and herbs to prevent boredom and stimulate the appetite. 

 
Key flavour bases: 
     
     Italian: Tomatoes, Basil, Oregano, Thyme OR Italian seasoning, tomato paste, parmesan, red wine

     Chinese: soy sauce (ideally reduced-salt), sherry or white wine or grape juice or rice vinegar,  garlic  & ginger (pref fresh but dry will do), 5-spice powder (star anise, cinnamon, fennel, pepper, cloves), oyster sauce, hoisin sauce

    Indian: garam masala OR curry powder, cumin, cayenne pepper, turmeric, mustard seeds, yoghurt, butter, onions, lemon juice; chickpea flour for wraps

    Latin American: smoked paprika, dried chipotle chillies, a hot sauce (tabasco? Siracha?), fresh chillis or dried chilli flakes; sometimes fruit    


Supermarkets have caught on to the need for ready-prepared deli goods without nasty preservatives.  They offer a variety of deli meats and fish, small sachets of mixed herbs &/or spices*, flavoured mayos* and antipasti (mixed olives, sun-blush tomatoes and artichoke hearts). Not unreasonably priced, they are a godsend when you're pressed for time.  

Read the labels - beware anything that isn't a natural oil, herb or spice.  Avoid products with sugar listed as one of the main ingredients.  

*M&S

CARBS

Carbs are optional but the health-conscious prefer to take daily carbs at or before lunchtime.  That's fine; just exercise portion control.

Carbs don't always mean sliced bread.  Ring the changes; team with...

• Noodles: quick and easy; cover with boiling water, wait 5 mins, drain and dress.  For lunchboxes, stick to the lighter ones: green bean starch (cellophane) vermicelli, rice vermicelli, fine egg noodles.  Snip noodles with scissors to make them easier to handle - Chinese noodle gods will forgive! See How to Use Your Noodle/s

• Potatoes: no need to fear potatoes; cold cooked potatoes encourage good gut bacteria and form a special starch that keeps you full for longer.  They also have lots of vitamin C, iron and, if skins are left on, fibre.  

• Rice: quick-cook rice is ready in 10 mins; brown & basmati rices are worth the extra time.  Make big batches, spread out flat to cool, put individual portions in sealable sandwich bags, flash freeze and store in large freezer bags.  Defrost overnight

• Pasta: pre-cook, sprinkle with a bit of olive oil to prevent sticking; keeps up to 3 days in fridge

• Quick Breads: savoury biscuits and pancakes are a great companion to soups; for best health, make sure they contain some fibre - wholewheat flour or seeds and nuts

• wraps - wheat, spelt, garam flour (it's a good idea to keep a packet of these in the cupboard or fridge for emergencies)

• pitta bread pockets

Dress pasta/noodles/potatoes imaginatively with  Onion or Bacon Jam Sauces/Dips & Dressings     

SALADS 

Are better prepped ahead & packed in individual containers; finished/dressed in the office, especially when including tomatoes and avocados.  Pack dressing in a small container with the lid lined with cling film (M&S spice jars carry just the right amount of dressing).  

• protein: meat, fish, eggs or plant protein.  Be imaginative; there are many ways to treat a chicken thigh or wings (see marinades, Recipes 1/Easy), eggs (see NavBar: Recipes 1/Eggs), fish (see NavBar: Recipes1/Fish).  See also NavBar: Recipes II: Vegetarian/Vegan 

• something green and mainly crunchy:  leaves that won't wilt overnight eg: Baby Gems, Romaine, iceberg as a last resort (it can be boring) PLUS

• a few leaves with a bit of bitterness for contrast eg watercress, rocket, spinach, kale, radicchio, radish (opt)

• don't forget (frugal) Cabbage; it's likely to stay crisp and have lovely crunch. 67's favourite: Corn Slaw with Plums

• soft sweet lettuce:  Butterhead (English) and Lambs' Lettuce

• raw veg: cucumber, carrot, small florets cauliflower. Extravagant equipment  not necessary  -- a box grater, a peeler for vegetable curls and a sharp paring knife will do

• cold fast cooking veg:  peas, broccoli, green beans, cauliflower, corn (opt)  Plus cooked beetroot (leftover beets make fabulous hummus.)

• something juicy: tomatoes or fruit or avocado

• brilliant dressings, either oil & vinegar-based or creamy with yoghurt/ mayonnaise 

• something salty, briny or hot, like capers, olives or fresh/dried chillis

• something crunchy: croutons, toasted nuts (whole or chopped, including peanuts), toasted seeds (sunflower, pumpkin, sesame)

• herbs for garnish: parsley, coriander, dill (for fish), mint, basil (for tomatoes)

Salads (make and consume on the day unless specified)

Lettuce Salad with Green Herb Dressing, easy in the extreme

Avocado Pilaff Salad, try this before avo prices shoot up 

Apple & Cashew Nut Salad

Corn & Plum Slaw (lasts 3 days)

Mango & Chilli Coleslaw (lasts 2 days)

SANDWICHES

Everyone loves a sandwich.  Making  your own saves money and, if freezing ahead, time.  They can be much healthier, too, because you can double the filling without adding extra carbs.

Nothing is sadder than a sandwich filled with favourite foods that has morphed into a mushy mess.  Try this method for prepping ahead: 

1. Butter both sides of bread or rolls to the edges
2. Wash lettuce, drain, dry completely with a paper towel
3. Line one side of the buttered bread with a dry lettuce leaf; in the hollow, add the dressing
4. Slap protein over dressing & lettuce to prevent leakage
5. Add cucumber and tomatoes (without the seeds), if using
6. Cover with a second layer of dry lettuce 
7. Clamp on 2nd layer of bread. squash down a little with your hand 
8. Place in plastic container with air tight lid lined with paper towel

See How to make healthier sandwiches; How to prep & freeze sandwiches for a comprehensive list of freeze-ahead sandwiches that freeze well. 

Soups

• smooth soups are easier to consume at work than chunky ones
• don't forget gazpachos in summer.  A 67 favourite is Tomato Gazpacho
• mini-meatballs & cubes of tofu add texture and flavour without bulk; no spoon needed
• avoid overpowering flavours which will affect co-workers 
• team vegetarian and vegan soups with foods creating a balance of essential amino acids eg Legumes and grains eg hummous or other pulses with bread and rice (vegan); dairy products and eggs with anything (vegetarian); Nuts & seeds with anything (vegan); tofu with anything (vegan)

Desserts

A healthy packed lunch wouldn't normally include sweets, which are usually  weekends only.  But if the craving strikes, a fruit based or low-fat treat is best.  

Air fryer cakes are perfect for lunchboxes - they're so small (6inch/ 15.5cm rounds), fat and sugar are sharply reduced and there are few leftovers.  67's favourites include Mocha, Raspberry Almond and Pear & Cinnamon. 

Also try home-made biscuit dough which has been frozen, either in rolls which are sliced as needed or in pre-formed balls: Double Chocolate Chip, Orange Cinnamon, German Spiced. 

For a special occasion or if you really need a lift before you can go on (!), Hand-held Peach pies with Blueberries and Ginger are very special. (It makes a few; maybe for sharing?)


Have a look at 
      More than a snack, less than a meal.



This information has been compiled by B Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.

B Lee/Bright Sun Enterprises accept no liability for the consequences of any action taken on the basis of the information provided