Lunch Break

Give yourself a real lunch break.




A packed lunch can save you money and be part of a healthy diet but all too often it becomes a daily chore that nobody appreciates preparing or eating. But it doesn't need to be that way! Now that you're an expert at planning your evening meals, take some time to incorporate lunches into your weekly menu. Break from the routine with some fresh advice:
Nourish Yourself.
You've only got 3 chances (meals) a day to really feed your body. You can't afford to let any one of these fail in nutritional benefit, especially lunch. It's the mid-day re-fueling that can make (or break!) your entire afternoon. Use the "5-a-day" scheme as a foundation for your lunch. Cool, crisp veggies and fruits will fill you up nutritionally and will save you on unnecessary calories and expense.
Variety is the Spice of...
... LUNCH, of course! Resist the temptation to throw yet another boring sandwich into your lunch pail and plan for something new. It doesn't just have to be your 'main dish' that needs switching out occasionally. Aim for new 'sides' packed with protein, such as home-made trail mixes or nuts. Try tortillas and bagels instead of regular sandwich bread. Another fun idea is to eat breakfast for lunch; hey, it works for dinner sometimes, why not lunch too? Try making a pancake sandwich or munch on a main-course muffin.
Lose the Leftovers.
If you're particularly brilliant, you may even begin to find ways to incorporate yesterday's leftovers into today's packed lunch. Chicken, salads, pasta and rice can all turn into something tasty and new for tomorrow's lunch. Be inventive and use up what you've got on hand.
Everyone's Invited.
Keep in mind that even though Mum and younger kiddies might stay at home during the day, they can eat a 'packed' lunch too. In fact, spreading the picnic blanket out in the living room can be a fun way to eat together! And while you're thinking of the kids, why not invite them to contribute new ideas for their lunchtime entrees? You might be pleasantly surprised by their creativity!

Recipes
Mini Chicken Sandwiches
4-oz. cooked chicken, shredded
1 carrot, grated
1/2 red pepper, seeded and finely chopped
2 heaped tbsp sweetcorn kernels
1 tbsp mayo, or more to taste
knob of soft butter
4 slices wholewheat bread

*Mix chicken in a bowl with carrot, red pepper and sweetcorn. Add mayo, a squeeze of lemon juice, and some seasoning. Stir well to mix, then taste and add more mayo as desired.
*Butter the bread and make 2 sandwiches with the filling.
* Cut each sandwich into quarters. Wrap and pack into airtight containers.

Pepperoni Pasta Salad
pepperoni or salami, cut into bite-size chunks
3-oz. dried fusilli or other short pasta shape, cooked and cooled
2 tsp. olive oil
2-4 cherry tomatoes, cut into wedges
2 spring onions, finely chopped (optional)
2 tbsp mild salsa

*Stir oil into pasta to prevent the shapes sticking together. Mix in the pepperoni, tomatoes, onions and salsa. Taste for seasoning, then divide between two airtight containers. Don't forget to pack a fork!


Easy-Peasy Lunchtime Tart
shortcrust pastry (ready-made saves time)
9-0z. frozen peas, thawed
4 eggs
200ml creme fraiche (or sub sour cream or fromage frais)
3-oz cheddar cheese, grated
3-oz. ham, cut into chunks

*Pre-heat oven to 200 C (400 F). Roll out pastry on floured surface, then line a deep 20-22cm (8-inch) flan tin. Lightly prick the pastry base with a fork, cover with foil and bake for 15 minutes till set and dry.
*Meanwhile, whisk together peas, eggs and creme fraiche with salt and pepper until just blended; stir in the cheese and ham.
* Remove foil from the pastry and lower oven temp. to 180 C (325 F). Pour the filling into the pastry case and bake for 35 min. or till the filling is golden and just set. Leave to cool in the tin, then remove and cut into six slices. Wrap and pack into airtight containers. Refrigerate overnight, if desired.

Rainbow Rice
4-oz. basmati or brown rice
1 small red pepper, seeded and finely chopped
1 large carrot, grated

6 dried apricots, chopped
2 tbsp toasted sunflower seeds
2 tbsp olive oil
juice 1/2 orange

*Cook the rice according to the packet instructions. Drain, rinse and cool.
* Tip the rice into a large bowl and add all the other ingredients. Mix well and season to taste, then divide between airtight containers. Refrigerate overnight, if desired.

Packed-Lunch Pasties
shortcrust pastry
pre-cooked meats and veggies of your choice, combined

*Pre-heat oven to 200 C (400 F). Dust a work surface with flour, then roll out pastry dough and cut out rounds using a small side plate as a template.
*Put a small pile of meat & veggie mixture on each pastry circle. Dampen the edge of the pastry then fold it over to encase the filling.
* Pinch and fold the pastry over, working along one edge, to make a pasty shape. Slash each pasty three times on the upper side with a small, sharp knife, lift onto a baking sheet and bake for 20 minutes or until puffed and golden. Cool; wrap and pack in airtight containers.


What are your favourite packed lunch recipes?