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Lunch In A Rush: 8 Time-Saving Healthy Food Recipes

Lunch In A Rush: 8 Time-Saving Healthy Food Recipes

You are either always in the rush, or if you aren’t, there are days when you wish you had made lunch the day before. People who work a lot know the struggle of being sick of eating the same unhealthy food that makes you fat and unproductive, since you feel bloated all the time.

Moreover, if you are at home and have a lot of obligations, and there is no time to play some music and play MasterChef, then you have to come up with a healthy solution made out of the leftovers from your fridge. That almost never works out, and in order to avoid eating just buttered bread and drinking milk from the cartoon, let’s go through some healthy meals recipes you can make in no time.

1. Gingered tofu and green veggie stir fry

Gingered tofu

    Ingredients:

    • 2 tbsp olive oil
    • 3-4cm piece of fresh ginger, peeled and diced
    • 2 cloves garlic, peeled and crushed
    • 1 onion, peeled and chopped
    • 125g mushrooms
    • 300g broccoli, cut into florets
    • 125g chopped curly kale
    • 200g tofu, cubed
    • 1-2 tbsp soy sauce or stock
    • 2 tbsp sesame seeds, toasted

    Put ginger, onion and garlic, in a wok or large pan with heated oil and stir-fry for 3 minutes. Then add broccoli, tofu, kale, mushroom and soy sauce. Cover and cook for 7 minutes. After it’s done, just sprinkle it with sesame seeds, and your meal is done.

    So, it takes you only 10 minutes to make this delicious and nutritious meal, without much effort. You’ll need 5 minutes to peel and chop, but you can also prepare the vegetables the night before. So, when lunch time comes, you’ll just need to put everything in a wok and have your meal ready in ten minutes without any additional cooking.

    The meal is tasty even if you don’t use mushrooms, as well as if you put chicken instead of tofu. If you aren’t a fan of soy sauce, spice it up with chili. Everything this meal consists of is healthy, and you should practice eating these foods, especially because of the health benefits of tofu, which is naturally gluten-free, and provides you with protein, calcium and iron, while broccoli is perfect for detoxification.

    2. White Bean & Herb Hummus with Crudités

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    White Bean & Herb Hummus

      Ingredients:

      • 1/4 cup canned white beans, rinsed and drained
      • 1 tbsp chopped chives
      • 1 tbsp lemon juice
      • 2 tbsp olive oil
      • assorted raw vegetables, such as chopped broccoli florets, sliced green or red peppers, and baby carrots

      Take a small bowl and mix beans, oil, lemon juice and chives with a fork. When it becomes smooth, your meal is ready to be served. Add raw vegetables as suggested previously, and add some more if you like.

      For this meal, you need just 5 minutes to prepare everything without much effort. It’s healthy, simple and delicious. Definitely perfect for a quick lunch, as you’ll get all the needed energy and stay healthy at the same time.

      Don’t forget to add some of the vegetables you like or just have lying around in your kitchen. Chives go perfectly with these ingredients, and are perfect for your metabolism, as they provide you with lots of vitamins, minerals and antioxidants. What many people don’t know is that chives need to be cut with a sharp knife and very gently, because the flavor will stay on the cutting board if you squash them with a dull blade.

      3. Spiced quinoa with almonds & feta

      Spiced quinoa

        Ingredients:

        • 1 tbsp olive oil
        • 1 tbsp ground coriander
        • ½ tbsp turmeric
        • 300g quinoa , rinsed
        • 50g toasted flaked almonds
        • 100g feta cheese, crumbled
        • handful parsley , roughly chopped
        • juice ½ lemon

        Boil 400ml water and add to it some vegetables of your choice. Take a large pan, put in the olive oil and all the spices. When it heats up, add quinoa, and when you hear popping, add boiling water and stir. When the water evaporates, let it cool down a bit, and add other ingredients. Mix with crumbled feta.

        You will need 10 minutes for preparation, and it’ll need to be cooked for 15 minutes. Quinoa is a great complete source of protein, as it contains all nine essential amino acids. Instead of feta, you can also use blue cheese. It takes a bit longer to make it, but it’s really worth, as it will keep you going throughout the day. Don’t doubt the nutritional power of quinoa, and if the long day is front of you, make sure you make this meal.

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        4. Porridge with blueberry compote

        Porridge with blueberry compote

          Ingredients:

          • 6 tbsp porridge oats
          • just under ½ x 200ml tub 0% fat Greek-style yogurt
          • ½ x 350g pack frozen blueberries
          • 1 tbsp honey (optional)

          Put 400ml water in a pan, preferably of the nonstick variety, and stir for a minute or two until it thickness, and then add yogurt. Don’t use everything, add a third of it. Put blueberries in another, also nonstick pan, and add 1tbsp water and 1tbsp honey. Pour porridge in a bowl, and pour the rest of the yogurt, and blueberries over. Depending on your taste decide how much yogurt and blueberries you’ll put.

          Quick, easy and tasty porridge with blueberry compote is perfect for a breakfast, but it can also be a brunch or even lunch, especially if you’ve already had brunch. It takes only 10 minutes to make – 5 minutes of preparation and 5 minutes of cooking.

          Porridge oats provide you with fiber, which helps you lower cholesterol. You don’t need probiotic drinks, if you eat porridge oats, as they provide you with more than enough fiber to keep your stomach running smoothly.

          5. Kale, Spinach & Pear Smoothie

          Kale, Spinach & Pear Smoothie

            Ingredients:

            • 1 heaping cup spinach leaves
            • 1 heaping cup chopped kale leaves
            • 1/2 pear
            • 1 frozen banana
            • 1 1/2 cups cold almond milk (or soy milk or orange juice)
            • 1 tablespoon honey

            Put kale, almond milk and spinach in a blender. Don’t forget to remove the leaves from kale, and blend until there are only small pieces of kale. Add a banana, honey and a pear. Keep blending until it’s smooth.

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            With just a bit of healthy fats from the almond milk, not too many calories and 5g fiber it is a great help if you have digestion problems, as it eliminates toxins with fiber. Also, spinach is great source of niacin, protein and zinc, as well as fiber. When you add powerful healthy bananas, you get one of the healthiest smoothies to keep you energized and healthy until dinner time. You may have doubts about the taste, but be sure that the taste of this green smoothie will blow you away.

            6. Open sandwiches – Crushed bean, artichoke & red onion

            Crushed bean, artichoke & red onion

              Ingredients:

              • 1 slice granary bread
              • 1 small can white bean
              • basil oil
              • artichoke heart, from a jar
              • sundried tomatoes, from a jar
              • few slices red onion

              Put a little oil and white (haricot) beans in a bowl and mash. Throw it on a slice of bread, previously toasted if you like, and put an artichoke, tomatoes and red onion on top. Feel free to top with basil oil.

              This sandwich is very quick and easy to make, and because it is very nutritious, it can be a perfect lunch in a rush. If you have just 5 minutes to eat, this sandwich will keep you healthy and energized. The haricot beans are rich in fiber, and as such help lower cholesterol. Moreover, they prevent rapid rising of blood sugar levels right after a meal. If you are a diabetic, and you have planned meals, when you are in a rush this sandwich will definitely be perfect for you. The combination of extremely healthy artichoke hearts, haricot beans and onions makes for one healthy and tasty lunch.

              7. Bold & beautiful coffee smoothie

              Bold & beautiful coffee smoothie

                Ingredients:

                • 1 frozen banana
                • 8g chia seeds
                • 125ml coconut water
                • 1 tsp ground almonds
                • 1 shot of espresso

                This smoothie is so simple. Just put all ingredients in a blender, and blend until it’s smooth. This smoothie recommended by Jamie Oliver is usually a great breakfast. But, if you had a light brunch, then this smoothie will be a perfect addition. The worst mistake is not to have a snack at lunchtime, because of a late breakfast or light brunch, as your body needs energy to keep you focused and productive. Also, the greatest reason is definitely your health.

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                The night before, put a banana in the freezer, as it is the most important ingredient of this smoothie. Except for that, this smoothie doesn’t require a long preparation. While coconut water keeps you hydrated, the health benefits of coffee shouldn’t be neglected either. Except for boosting your physical performance, coffee is rich in antioxidants, which is the reason it is included in many diets. Moreover, chia seeds provide you with omega 3 healthy acids and protein.

                8. Fresh Cranberry and Orange Smoothie

                Fresh Cranberry and Orange Smoothie

                  Ingredients:

                  • 1 cup almond milk
                  • 1/2 cup Greek yogurt
                  • 2/3 cup frozen cranberries
                  • 2 oranges, peeled, segmented, and seeded
                  • 2 tbsp maple syrup

                  Combine everything in a blender, and when it is smooth, serve it. As this smoothie is a replacement for your lunch, and is also recommended if you had something to eat a bit later in the morning, make sure you use full-fat Greek yogurt. You need some energy to keep you going until dinner, so don’t think that you will gain weight because of half a cup of yogurt.

                  However, if you are having this smoothie as a snack after a big meal, then use non-fat yogurt. As smoothies can negatively impact your teeth, particularly ones with highly acidic fruits like oranges, make sure to brush your teeth or at least rinse with water after you’ve had this quick meal. On the other hand, cranberries are always a plus, as they prevent germs from sticking to your teeth. Also, they are good for preventing urinary tract infections, and improving immune functions.

                  Lunch is an important meal, which needs to keep you fueled and focused, while making sure you stay healthy. Avoid junk food, as there are no health benefits and plenty of downsides. When it comes to smoothies, they can be a great replacement for a lunch, when you are in a rush, but make sure it doesn’t happen every day.

                  These meals will definitely help you get the needed vitamins, fiber, some iron and proteins, but still it doesn’t mean you shouldn’t spend at least one day in the kitchen preparing something more complex. If you had a light and early breakfast, it is not recommended to have a smoothie for lunch, but as you are in a rush, opt for gingered tofu or spiced quinoa. Bon appétit!

                  More by this author

                  Ivan Dimitrijevic

                  Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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                  Last Updated on July 5, 2019

                  5 Reasons Why You Should Always Be Yourself

                  5 Reasons Why You Should Always Be Yourself

                  When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

                  “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

                  You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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                  Why should you always be yourself?

                  Because you will:

                  1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
                  2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
                  3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
                  4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
                  5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

                  No matter what you experience in life, the only person that will always remain constant is you.

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                  Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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