Lunch Recipes

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Hearty Bread

Hearty bread ingredients being prepared.
Based on the #porridge bread recipe I have made some adjustments to make it even more heart-healthy, bad cholesterol-lowering and low gluten.
*Instead of the egg yolks you can use 3 tablespoons of ‘chia egg’ for liquid and make it rise.
Egg yolks contain #lecithin that reduces LDL ( contrary to the old research of 2 eggs per week max). So what you need is!
Ingredients
  • 2 cups Gluten-Free Oats
  • 1 cup Barley flakes*
  • 1 cup Buckwheat flakes^
  • 2 Egg yolks
  • 1 tablespoon milled chia egg-in 3 tablespoons water x 5 minutes
  • 1 tsp Xanthum gum
  • 2 tsp Bread Soda
  • 2 tablespoons mixed seeds
  • 1/4 tsp seaweed flakes
  • 2 cups Probiotic Natural Yoghurt/Coco Yoghurt/Soya Yoghurt
  • 1 tsp Nigella seeds
  • 1 tsp Chia seeds

What to do-

  1. Mix the flakes, gum, seeds, seaweed and bread soda in a big bowl.
  2. Blend the yolks and chia egg together.
  3. Add the yoghurt, gum mix and 3/4 cup water into a bowl and mix well.
  4. Transfer into 1lb loaf tin or make 12 scones with a scoop on to baking parchment.
  5. Sprinkle with chia, nigella or whatever seeds you like.
  6. I also add celery seeds sometimes to make it more savoury. You can even add a tsp of marmite to the yoghurt if you fancy it.
  7. Bake in moderate oven 350/175 for 1-1.25 hours until no moisture left in the centre.
Freezes well too.
* #Betaglucans are high in barley grain and all its products and reduce circulatory inflammation. Much underused traditional Celtic grain.
^Buckwheat does not contain gluten (btw) and does contain #rutin which in traditional medicine helps reduce varicose veins/red blood cell ‘clumping’ and high blood pressure.

My Dahl Recipe

Ingredients –

  • 500g Yellow Split Peas
  • 2 cloves minced garlic
  • 1″ ginger root grated
  • 1 tsp Nigella Seeds
  • 1/2 tsp Gr Cumin
  • 1 tsp Fenugreek
  • 1 Cinnamon Stick
  • 1 tsp Curry Powder
  • 1 tsp Gr Turmeric
  • 1 tin Chopped Tomatoes
  • 1 Litre Vegetable Bouillon
  • 1 tsp Garam Masala
  • Black pepper
  • Sea Salt
  • lime juice
  • 1 Red Chilli

What To Do:

Garam masala being prepared for cooking.

  1. Fry off the onion, garlic, ginger and spices except for garam masala and salt.
  2. When onions are soft add the split peas, mix around well and add the tomatoes, whole chilli and bouillon.
  3. Bring to the boil and simmer on a low heat for an hour.
  4. Add the garam masala and pepper and simmer again for another 20 minutes.
  5. Be Careful the dahl does not dry out, add a little more water if needed. Should be like a loose porridge consistency.
  6. When split peas are soft check the seasoning, add salt and pepper to taste and a squeeze of fresh lime juice.
  7. Serve with a sprinkle of fresh coriander if you like.

*I also had some diced courgettes and grated sweet potato in the fridge so added those with the bouillon for even more flavour.
#Highprotein #complexcarbohydrates#fibre #goodfats and #antioxidants
#vegan #vegetarian #dairyfree #glutenfree

Nigella Sweet Potato and Black Chickpea Dip

I was learning about the health benefits of nigella seeds and came up with this recipe because they taste so good and they are packed with Omega 3, Calcium, Iron, Fibre and high in protein too!

Some research even shows these small black seeds are helpful to lower allergic reactions to pollen and other allergens. Sprinkle on your salads, mix into your bread dough and shake into your soups and casseroles.

How to Prepare Sweet Potato With Black Chickpea.

Ingredients:

  • 1 big Sweet Potato
  • 1 tsp Nigella Seeds
  • 1 Cup Black Chickpeas*
  • 1 tsp Dark Tahini
  • 1/4 tsp Sriracha Sauce
  • Juice half a lemon
  • 2-3 tbsp Extra Virgin Olive Oil
  • 1/2 tsp turmeric powder
  • Sea Salt & Black Pepper
    Black chickpeas in a wooden spoon.

What To Do:

  1. Split your sweet potato and sprinkle on the seeds. Seal into a sheet of tinfoil and bake until soft / Cool.
  2. Squeeze out the flesh including the seeds into your blender along with all the other ingredients.
  3. Blitz as smooth as you like it, season it with salt and pepper and serve.

Keeps well covered in the fridge for up to 5 days.
*You can use normal chickpeas too.Gluten free Falafel with Tahini Dip.

Keep Lunch recipes varied, balanced and relaxed.

Lunch Recipes – Falafel with Tahini Dip

I ‘borrowed’ this one of my lunch recipes from my family in New York and it is the tastiest falafel mix I have ever eaten. You won’t buy a falafel mix again after you make these! Have some friends round for a healthy lunch and share.

Ingredients (Makes 15):

  • 300g Cooked Chickpeas
  • 1 tbsp Chopped parsley
  • 1 tbsp Chopped Coriander
  • 1 small clove Garlic
  • ½ tsp red Chilli Flakes
  • ½ tsp ground cumin
  • ½ tsp ground coriander
  • ½ onion chopped
  • ¼ cup plain flour
  • ½ tsp baking powder
  • Sea Salt and freshly ground black pepper
  • Olive Oil
  • 2 tsp tahini
  • 1 tsp lemon juice
  • 1 tsp Extra Virgin Olive Oil or Avocado Oil
  • 1 tbsp water
  • Sea Salt and freshly ground black pepper

What To Do:

  1. In a food processor put the chickpeas and pulse for a few seconds until just broken up( not mush).
  2. Add in the herbs and spices and mix in a little. Lastly, season with salt and black pepper and add in flour and baking powder.
  3. One last pulse. Should come together when pressed between fingers.If not add a little olive oil to bind.
  4. Form little balls and press down slightly to make a pattie.
  5. Heat some olive or groundnut oil in a frying pan.
  6. Fry falafels gently on each side until golden.
  7. Alternatively, you can bake them in the oven on baking parchment with a little olive oil until golden.

Serve warm.

Tahini Dip- In a jar with a lid put all the ingredients and mix vigorously until smooth. Place on the side in a dipping bowl.

Tasty Minestrone soup in a green bowl. Summer Minestrone Soup

It may say summer but this healthy soup is good in any season. There is a reason the Italians all look so vibrant and this anti-oxidant rich bowl of goodness is the reason why!

Ingredients:

  • 60ml extra-virgin olive oil
  • 2 garlic cloves, peeled and minced
  • 1 medium onion, diced
  • 1 bay leaf
  • 3 sprigs fresh marjoram
  • 2 tbsp chopped fresh basil leaves
  • 2 celery ribs, peeled and chopped
  • 1 bunch asparagus, cut into 2 1/2-cm pieces
  • 360g French beans, cut into 2 1/2-cm pieces
  • 300g shelled English peas (or substitute frozen)
  • Coarse salt and freshly ground black pepper
  • 2L low-sodium chicken stock, enough to cover
  • 25g Wholemeal pasta/brown rice pasta
  • Basil and mint pesto( optional)
  • 1 bunch watercress or parsley
  • For the basil and mint pesto:
  • 30g fresh basil leaves
  • 30g fresh mint leaves
  • 50g Parmesan or Romano
  • 50g pine nuts, toasted
  • 4 garlic cloves, roughly chopped
  • 1/4 tsp salt
  • 1250ml extra-virgin olive oil

What To Do:

  1. In a large, heavy pot add a 3-count of extra-virgin olive oil. Add garlic, onion, bay leaf, marjoram and basil. Saute gently until fragrant.
  2. Add the vegetables and cook a little of the moisture out, about 5 to 7 minutes. Season with salt and pepper.
  3. Add in the chicken stock and bring to a gentle boil. Reduce heat and simmer uncovered for 15 to 20 so the flavours can come together – do not let it boil hard.
  4. Remove half of the vegetables from the pot and puree and add back to the pot to thicken with the pasta. Simmer for 5 to 7 minutes until the vegetables are just tender.
  5. Serve each bowl with a spoonful of basil and mint pesto on top, a drizzle of extra-virgin olive oil and some freshly ground black pepper. Garnish with watercress or parsley.

So many delicious lunch recipes are available to treat yourself and have a lip-smackingly tasty for a lunchtime treat. 

Gluten-Free lunch box tips:

(please note all foods are gluten-free in the list without stating it)

Healthy Eating Children at lunchtime

  • Keep it colourful and balanced!
  • Protein/complex Carbohydrate/essential fatty acids
  • Good quality lunch bag -preferably with a cooler-bag section. The latest in flask fashion helps too!
  • Hummus/guacamole/smoked fish/bean dips with a selection of gluten-free crackers, corn crackers, vegetable sticks-(sugar snap peas are great!)-try to encourage tastes maybe with a sticker reward system…
  • Leftover macaroni cheese, paella, pasta dishes, quinoa, burgers, pizza.
  • Buckwheat noodle soups, rice noodle soups, vegetable/lentil/bean soups all good…
  • Fresh potato salad and jazzed up coleslaw, grated carrot salad, roast vegetable salads, pesto salads and dips
  • Various pastie fillings.
  • Quesadilla-corn tortilla filled with a rich tomato sauce, grated cheese and some leftover chicken if you have it-my children loves this!

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