HOW TO CONSTRUCT THE ULTIMATE LUNCHBOX

Let’s face it – that soggy supermarket hoisin duck wrap is not going to make you (or your tummy) happy. Do yourself a favour and make your co-workers jealous with our formula for the ultimate lunchbox, devised by Elin Evans.

Base

White rice, pasta and bread might be the most popular choices for our lunchboxes, but sweet potatoes, brown rice, beans and chickpeas are complex carbohydrates which give us much more energy. Roast chickpeas, first tossing them in olive oil and playing around with spices.

Protein

It’s usually cheaper to buy raw meat and cook it yourself with different herbs and spices, but this requires a bit more organisation. If you’re not eating meat then use a combo of boiled eggs, tofu, edamame beans, green peas, lentils or quinoa to up your protein intake. My favourite marinade works particularly well with chicken and tofu, and involves chucking Greek yogurt, minced garlic, lemon juice and garam masala together to make something which tastes like you’ve made a lot more effort than you have.

Vegetables

As well as a salad, try to get as many different coloured veggies in your lunchbox as possible. Brightly coloured fruits and vegetables are full of vitamins, antioxidants and phytochemicals which help protect the cells in your body from damage. Plus, they have the aesthetic je ne sais quoi a potato salad sorely lacks. Artichokes, carrots, beetroots and spinach will soon be in season, so that’s a good start.

Dressing

The secret to making everything taste 10 times better also takes about 40 seconds. Forget supermarket dressings, because the ingredients for your own (superior) dressing are already in your kitchen: an acid, oil and a pinch of salt and pepper.  Keep your homemade dressing in the fridge for a couple of weeks and shake it up every time you use it.

Classic: lemon juice, olive oil and Dijon mustard.

Slightly fancy: balsamic vinegar, olive oil, Dijon mustard, minced garlic and honey.

Showing off: lime juice, sesame oil, honey and soy sauce (instead of salt).

Toppings

Go wild with toppings. Fresh herbs, toasted pine nuts, sundried tomatoes, feta, hummus, you name it. Peanuts, almonds and chia seeds are particularly good for bulking up the protein in your lunchbox.

 

Mexican Lunch Box

Base: three bean salad, brown rice or sweet potato.

Protein: chicken or tofu.

Vegetables: mixed peppers, sweetcorn and avocado.

Dressing: lime juice, olive oil, ground cumin, minced garlic, salt and pepper.

Toppings: fresh coriander and feta.

 

Mediterranean Lunch Box

Base: brown rice or chickpeas.

Protein: chicken or tofu.

Vegetables: mixed peppers, tomatoes, cucumber

Dressing: lemon juice, olive oil, minced garlic.

Toppings: fresh mint, Greek yogurt, black olives, hummus, and feta.

 

Pad Thai Lunch Box

Base: rice noodles or brown rice

Protein: chicken, prawns or tofu.

Vegetables: carrots, green beans, edamame, mixed peppers.

Dressing: lime juice, sesame oil, honey, minced garlic.

Toppings: fresh coriander, crushed peanuts, red chilli.