Lunch Recipes To Try

Why Is Lunch So Important? 

As the main daily meal in dozens of  countries around the world. lunch holds a place of primary cultural importance. In 9-to-5 environments, the midday meal isn't always such a big deal, but making time for a healthy lunch can pay off mentally and physically.

The Benefits

Eating in the middle of the day, several hours after breakfast, re-energizes your body and can raise blood sugar levels when focus and concentration are flagging. If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the next several hours. In addition, eating lunch keeps your metabolism active, especially if you have a moderately sized meal and a snack before and afterward. Extended periods of starvation between large meals creates gaps which keep metabolism from staying active.

Here are some recipes that you can use to mix up your lunch options each day.


Turkey Burgers with Peas and Eggs
turkey burgers

Ingredients
600g Turkey Mince ( 100% turkey , you can get mince that has meal in it , do not choose this)
Red Pepper
Medium Onion
2 Cloves of Garlic
Chilli or chilli flakes
Frozen Garden Peas
1 Large Egg
Mint 
Lemon
Coconut Oil

Benefits
- Turkey is a low fat source of protein
- Garden Peas are a great source of nutrients and can help fill you up as a low calorie option.
- A boiled Egg is a good source of protein and fat.

Method
1. Prepare your turkey buregers by mixing the turkey mince with red peppers, spring onion, chopped garlic and a chilli ( or chilli flakes). You can put all sort of ingredients in here. Shape the burgers and leave in the fridge to chill for at least 10 minutes. You can make them in batches and use them for future meals.
3. Put in your egg in a pot of cold water , covering egg, and bring to boil for 5 miuntes. Take it out and put under a cold tap to cool , then peel and set aside.
2. Cook your turkey burgers in coconut oil and make sure not to overcook. A meat thermometer is work investing in , as turkey can dry out very easily. Let your burgers rest on a plate after cooking.
3. In the same pan add the garden peas and cook for a minute. Add a dash of water to deglaze the pan and add in some mint and lemon juice at the.
4. Serve up with your boiled egg broken up over your peas.

 

Eggs, Mushrooms and Bacon
Eggs, Mushrooms and Bacon

Ingredients
Bacon Medallions ( every bit of extra fat removed is less fat , and not all fats are equal )
Mushrooms
2 Eggs
Coconut Oil

Method
Pan fry the eggs in coconut oil with the mushrooms and grill the bacon medallions. 

 

Pizza and Chips (  one of our clients healthy variation ! )
pizza and chips

Really a lunch or a dinner at any day of the week, but one of clients likes this for their Saturday night treat !

Ingredients
Whole meal slim bagels as the base
Tomatoe purée
Tomato
Red Pepper
Torn ham,
Pineapple
30g of low low white cheese

Benefits
- Sweet potato is low in fat and a good source of carbohydrates.
- The cheese is a good source of fat, and the lower fat version will help reduce your overall fat intake.

Method
1. Spread some tomato puree on your bagel, and top with tomato , red pepper , torn ham , pineapple and sprinkly with cheese.
2. Cut up your sweet potato into thin slices to cook quickly and put in into oven for 25 minutes to crisp slightly.
3. Grill your pizza's ( bagels  ;-)  ) .
4. Enjoy !

Thai Style Turkey Wrap
Thai Style Turkey Wrap

Ingredients
Wholemeal multi seed wraps
600g Turkey Mince
Low salt soya sauce
Fish sauce
Rice wine vinegar
Red pepper
Chilli powder 
Thai five spice
3 Garlic cloves
tablespoon of minced ginger
1 Medium Onion
2 Carrots
1 yellow pepper
Mint Leaves
Bunch Spring onions 
Mixed baby leaves
Coconut Oil

Method
1. Cook your turkey mince in some coconut oil and add half of the garlic , ginger , a dash of soy, fish sauce and rice wine vinegar after a few minutes. Take off when just cooked and set aside.
2. In the same work/pan add the red and yellow pepper , onion, carrot , the resot of the garlic, ginger, thai spice and a dash of soy, fish sauce and rice wine vinegar. 
3. Add back in the turkey when the vegetables are still crisp but hot through.
4. Put a pan on and set to high heat and toast the wrap on both sides. Allow little burns to appear, it only takes a minute at high temperature.
5. Put your chicken and vegtable mix into your wrap , add some mint, mixed leaves and spring onions. You could add some greek yoghurt at this point .. or just wrap up and enjoy!


Grilled Salmon and Vegetable Mix
grilled salmon and vegetables

Ingredients
Try get Fresh salmon from your local fishmonger if you can.
Broccoli,
Green beans
Yellow pepper 

Method
1. Put some salt and pepper on your salmon and put under the grill for 8 minutes at medium heat, or in the oven at 180C for 8 minutes. For best flavour your salmon should be tender and have a slight translucency about it. Otherwise it will be dry.
2. Mix up your vegetables and roast them in the oven as well before you cook your salmon.