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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 September 10, 2019

                  7 Morning Rituals to Empower Your Day And Change Your Life

                  7 Morning Rituals to Empower Your Day And Change Your Life

                  Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

                  Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

                  This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

                  One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

                  Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

                  Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

                  1. Gratitude

                  Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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                  The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

                  Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

                  So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

                  Gratitude-Quotes

                    2. Writing Down Your Most Important Tasks

                    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

                    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

                    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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                    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

                    3. Affirm Your Goals in Writing or Drawing

                    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

                    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

                    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

                    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

                    write down goals

                      4. Practice Qi Gong Exercises

                      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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                      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

                      5. Drink Hot Water with Lemon

                      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

                      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

                      6. Rise Earlier

                      The practical advantages of waking up early are obvious.

                      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

                      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

                      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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                      7. Listen to Uplifting Music

                      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

                      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

                      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

                      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

                      More About Energetic Habits & Rituals

                      Featured photo credit: Carli Jeen via unsplash.com

                      Reference

                      [1] Live Science: What Is Qi Gong
                      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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