Healthy & happy

Healthy meals – Make it to go

Written by Health Guru

When you are packing a picnic or bringing your own lunch to work there are not so many decisions you have. But there are some delicious and healthy one-bowl dishes which will fit the bill. And your stomach will be glad to meet them too. Don’t worry about how they will travel. They are guaranteed to stay fresh – not soggy – until you are ready to chow.

Asian Shrimp Salad

If you don’t know how to keep your salad fresh just pack the dressing in a separate container and dress right before serving.

Ingredients:
Eggplant, extra-virgin olive oil, salt, pepper, edamame, carrots, brown rice vinegar, orange juice, low-sodium soy sauce, shallot, fresh ginger, sesame oil, brown rice, cilantro, napa cabbage, large shrimp, roasted unsalted cashews.

Heirloom Caprese Salad

To add more protein to this salad, mix in 4 ounces of chopped cooked chicken or tofu or a hard-boiled egg.

Ingredients:
Whole-wheat orzo, kalamata olives, fresh basil, extra-virgin olive oil, pine nuts, balsamic vinegar, Dijon mustard, cherry or grape tomatoes, bocconcini, shallot, baby arugula, salt, black pepper.

Overnight Oats With Stone Fruit

Use old-fashioned oats for a thick texture. The quick-cooking kind can get too mushy.

Ingredients:
Old-fashioned oats, buttermilk, whole milk, maple syrup, vanilla extract, cinnamon, pecans, fresh stone fruit such as cherries, fresh lemon juice.

Chia Chai Pudding

Substitute chopped toasted almonds, cashews, or walnuts for the coconut for added protein.

Ingredients:
Almond milk, chai tea bags, honey, unsweetened coconut flakes, plain whole-milk yogurt, chia seeds, mixed berries.

Southwestern Bowl

With only 16 grams of fiber and plenty protein, this salad will keep you very satisfied.

Ingredients:
Quinoa, scallion greens, salt, pumpkin seeds, chili powder, mango, fresh lime juice, extra-virgin olive oil, cilantro, reduced-sodium black beans, cumin, avocado, red bell pepper, corn kernels.

Zucchini-Wheat Berry Salad

Make this meal faster by using precooked brown rice, or whip up some extra when cooking dinner one night.

Ingredients:
Hard wheat berries, almonds, fresh lemon juice, Dijon mustard, honey, extra-virgin olive oil, tarragon or chives, baby spinach, beets, goat cheese, zucchini, dried cherries or cranberries, salt, black pepper.

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