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5 Healthy Lunch Ideas for Work

5 Healthy Lunch Ideas for Work

Eat healthy, remain healthy!

Our quality of health is directly reflected in the quality of our work output. No matter whether our work is physical or mental, our health is the result of our eating habits. And in today’s competitive working environment, who has the time to get sick? It therefore becomes a major agenda item to keep an eye on our food habits.

This raises the issue for most of the people about how to prepare a lunch that is healthy as well as appealing. I know it’s a big time-drain to think about keeping your lunch varied on daily basis, so here are 5 different and nutritious lunch recipes to bring a complete makeover to your midday meal at work:

1. Cheese and Tomato Lover’s Salad

Cheese and Tomato Lover's Salad

    Ingredients:
    1 tomato, cubed
    1 oz mozzarella cheese, cubed
    1 cup fresh baby spinach leaves
    1 tbsp extra virgin olive oil
    1/2 tbsp balsamic vinegar
    3 tbsp sunflower seeds
    1/4 tbsp black pepper
    A pinch of salt

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    Recipe:
    1) Mix all ingredients in a bowl.
    2) Add 1/2 tbsp lemon juice.

    2. Veggie-Packed Folds

    Veggie-Packed Folds

      Ingredients:
      2 carrots, shredded
      4 lettuce leaves
      2 tbsp black olives, sliced
      2 tsp Italian dressing
      2 whole wheat pita breads, cut in half into semi-circles
      2 tbsp cream cheese
      1 red pepper, cut into eight rings

      Recipe:
      1) Mix carrots, olives and Italian dressing.
      2) Spread cheese over pita bread halves, and lay a lettuce leaf on half of each piece. Top lettuce with red pepper slices and carrot mixture and fold pita bread in half.
      3) Folds are ready.

      3. Baked Cottage Cheese Wrap

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      baked-macaroni-pre-sen

        Makes 2-3 serves.

        Ingredients:
        50 grams cottage cheese
        5-6 slices brown bread
        3 spring onions, finely sliced
        1 tsp red chili powder, or to taste
        1/2 tsp salt
        Small handful cilantro/coriander leaves, chopped
        1 tsp garam masala
        3 tbsp salsa sauce
        1 tbsp ginger-garlic paste, or to taste (this can be purchased from Indian grocery stores, or simply mix one part crushed ginger with two parts crushed garlic. Refrigerate any leftovers for up to a week.)
        1 tbsp extra virgin olive oil

        Recipe:
        1) Preheat oven to 170°C/340°F.
        2) Crumble cottage cheese into a medium bowl. Add the red chili powder, garam masala, salt, coriander, and spring onion and mix well.
        3) Add 3 spoonfuls of salsa sauce and the ginger-garlic paste to the mixture and blend. Set aside while you prep the bread.
        4) Remove the crusts from your bread.
        5) Place about 1 tbsp, or so, of filling along one end of the bread slice.
        6) Gently roll in from filling end, making sure that the filling stays well within the first turn of the roll.
        7) Go ahead and roll it all up!
        8) Repeat with the remaining bread slices.
        9) Wrap up the rolled, filled bread slices in a clean, damp kitchen towel.
        10) Set aside for about 15 minutes.
        11) Now, lightly brush the rolls with the oil on all sides.
        12) Lightly roast in a pan in the preheated oven until all sides are browned. Don’t they look lovely! Once cooled, store in an airtight container to keep crispy for your work lunch.

        4. Masala Egg

        Masala Egg

          Makes 3-4 serves.

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          Ingredients:
          8 free-range eggs
          2 tbsp oil
          1 tsp cumin seeds
          1 tbsp ginger, finely chopped
          2 green chilies, finely chopped
          3 onions, finely chopped
          3 tomatoes, cubed
          1 tbsp red chili powder, or to taste
          1/4 tbsp turmeric powder
          1/2 tbsp garam masala powder
          Salt to taste
          2 tbsp fresh cilantro/coriander leaves, finely chopped

          Recipe:
          1) Heat oil in a non-stick pan. Add cumin seeds, ginger, green chilies and onions and sauté lightly.
          2) Add tomatoes and cook until they are pulpy.
          3) Add red chili powder, turmeric powder, garam masala powder and salt, and sauté.
          4) While sauce is cooking, hard boil eggs in a saucepan. Cool under cold, running water, peel and cut into pieces.
          5) Add eggs to prepared gravy.
          6) Add coriander leaves and mix gently. You are all set to go!

          5. Yogurt Rice

          OLYMPUS DIGITAL CAMERA

            Makes 3-4 serves.

            Ingredients:
            1/2 cup rice
            1/4 cup split green gram (also known as split mung beans or moong dal), washed
            3 cups of water
            1 tbsp oil
            1&1/2 tsp salt, or to taste
            1 cup yogurt
            1/4 cup shredded cucumber
            1/4 cup shredded carrots
            1 tbsp finely chopped ginger

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            For Seasoning:
            2 tbsp oil
            1/2 tsp mustard seeds
            1/2 tsp cumin seeds
            2 whole red chili peppers
            1 tbsp finely chopped green chili pepper
            8-10 curry leaves (available at Indian grocery stores)
            2 tbsp chopped cilantro/coriander leaves

            Recipe:
            1) Wash rice and split green gram, changing water several times until the water appears clear.
            2) Drain the rice and split green gram and put into a saucepan.
            3) Add water, oil, ginger and salt, and bring to a boil over high heat.
            4) Once the water is boiling, reduce the heat to low (do not cover the pan yet).
            5) Cook for 10-12 minutes so that rice and split green gram soften.
            6) Cover the pan and cook for about 15 minutes further, so that the mixture becomes very soft and mushy.
            7) Let the rice cool down to room temperature, add the yogurt and mix in well. NOTE: Adding the yogurt to hot rice will make yogurt sour and watery.
            8) Next add cucumber, carrot and ginger and mix.

            Prepare the seasoning:
            1) In a small saucepan heat the oil over medium-high heat.
            2) Add the mustard seeds and cumin seeds.
            3) When seeds crack and pop, add red chilies, green chili, curry leaves and cilantro.
            4) Stir for about a minute. NOTE: As you add the curry leaves, the oil will splatter, so be careful.
            5) Turn off the heat and mix the seasoning with rice mixture.

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            Last Updated on June 19, 2019

            How to Practice Positive Meditation in 2 Simple Steps

            How to Practice Positive Meditation in 2 Simple Steps

            Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

            But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

            No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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            When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

            1. Relax as You Meditate

            A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

            Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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            Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

            2. Practice Daily Affirmations

            Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

            What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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            So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

            1. Use first person pronouns in your message (I)
            2. Use present tense (I have)
            3. Use positive messages (I am happy)
            4. Repeat your affirmations on a consistent basis

            Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

            Here’s an example of a “success affirmation” you can use on a daily basis:

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            I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
            My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

            You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

            Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

            Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

            More About Positive Thinking

            Featured photo credit: Jacob Townsend via unsplash.com

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