Soul Food - Lunch Edition

Soul Food - Lunch Edition

It’s that moment in the day when everyone gets excited. It’s lunch time!
As a school kid I remember the sound of the school bell signaling the end of 4 th period,
closely followed by a stampede of hungry students running down to the canteen to see
what was on offer for the day. I’m sure I’m not alone when I say that lunch really was my
favourite class!

Nowadays it is a little different. Throughout uni I developed a habit which has now
transferred to my everyday life at work, and has really helped me improve my overall
nutrition (and savings). The secret…I prep.

Now when I say ‘I prep’ I don’t mean I spend my entire Sunday afternoon in the kitchen
cooking (even though I would probably really enjoy that), I just mean I take a few minutes
out of my weekend to sit and organize what I’m going to eat for the week. By doing this, I
find that my grocery shop is more effective (ie I’m not buying food that winds up getting
wasted), plus I don’t really have to think about what to eat throughout the week when my
brain just wants to shut off after work.

When thinking about what to make for lunch I’m someone who goes for the easy, yet
delicious stuff. Things like salads, and leftovers from dinner the night before are perfect
examples! As you will see below, I’m not referring to your average garden salad. There’s so
much more you can do to spice up your veggies, so use what I have provided as inspiration,
and get creative from there!

As it is coming into winter, I have also included some of the warmer options I turn to when
prepping my lunch. Again, any of these recipes can be altered to suit different tastes (in-fact
I encourage it!) Eating healthy shouldn’t mean eating foods that you hate! Find the healthy
foods that you enjoy and play around with them a little!

Recipe 1: ‘Go FIG-ure’ Salad (serves 3-4)
Ingredients
- 2 ripe figs
- 1 whole pomegranate (arils removed – ie the seed pods inside the pomegranate)
- 1-2 stalks of celery
- 3-4 baby cucumbers
- ¼ cup slivered almonds
- ¼ cup dried cranberries
- 2 cups baby spinach
- Optional extras
o Seeds (pepitas, sesame etc)
o Protein (chicken, lamb, tofu etc)
o Dressing (fresh lemon juice, apple cider vinegar)

Directions
- On a load heat, dry-fry the slivered almonds until lightly toasted. Set aside.

- Chop and wash all ingredients, placing them into a bowl/separate into containers to
take with you throughout the week
Tip
- Cut the figs the day of or day prior to consumption for optimal freshness

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Recipe 2: Nutty Apples Salad (serves 3-4)
Ingredients
- ¼ cup slivered almonds
- 1 pink lady apple
- 1 cucumber
- Handful sugar-snap peas
- Handful blueberries
- 2 cups baby spinach
- Optional extras
o Seeds (pepitas, sesame etc)
o Protein (chicken, lamb, tofu etc)
o Dressing (fresh lemon juice, apple cider vinegar)

Directions
- On a load heat, dry-fry the slivered almonds until lightly toasted. Set aside.
- Chop and wash all ingredients, placing them into a bowl/separate into containers to
take with you throughout the week
Tip
- Rub the apple slices in lemon juice so they remain fresh

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Recipe 3: Vegan Chickpea Fritters (serves 2)
Ingredients
- 400g can chick peas
- 1 cup spinach for processing + ½ cup unprocessed spinach
- ¼ brown onion
- 1 garlic clove
- 3 tbsp spelt flour
- ½ tsp ground coriander
- 1 chopped zucchini


Directions
- In a food processor or high-powered blender, combine all ingredients other than the
½ cup spinach
- When combined, transfer to large bowl and mix in the ½ cup of whole spinach leaves
- Taking palm-sized piles of the mix, roll into balls and slightly flatten (like a patty)
- Heat up a pan, using a dash of extra virgin olive oil to prevent sticking, and cook each
fritter until golden
- Transfer to plates, and garnish! Or separate into containers to take with you!

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Recipe 4: Cauliflower Cous Cous with Hummus (serves 3-4)
Ingredients

- 1 head cauliflower
- 1 red capsicum
- 1 can chickpeas
- 1-2 corn cobs
- 2 tbsp ground cumin
- ½ tsp ground cardamom
- Hummus (homemade or store bought)
- Optional
o Nuts and seeds
o Other veggies
o Protein (chicken, lamb, tofu etc)
o Garnish (lemon wedges, coriander)

Directions
- Chop cauliflower into smaller florets, and using a food processor, process until it
resembles cous cous
- In a non-stick pan, cook cauliflower over medium heat for 5 mins or until tender,
stirring every so often
- Add cumin and cardamom, cooking for another minute until fragrant. Remove from
heat and transfer to a large heat proof bowl
- Prepare all other ingredients (dicing veggies and draining chickpeas), adding them to
the cauliflower mix
- Gently stir to combine
- Separate into containers for consumption throughout the week, or serve with a
wedge of lemon and tablespoon of hummus

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Blog Post by Steph Harris

Feeding Energy

Posted on April 23, 2018 .