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      The 2 Best Office Lunches You Can Prepare Ahead Of Time

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      Working towards financial year-end deadlines and lacking lunch inspiration? Try these three delicious, nutritious, easy-to-pack meals.

      Bowl Them Over

      If you’d rather eat takeaways than brave the mystery splatters inside the shared office microwave, this hearty, best-served-cold bowl is your answer. Toss with dressing the night before and the flavours should achieve perfection just in time for your afternoon meal.

      Serves 1: Per serving: 1 504kJ, 7g fat (1g sat), 50g carbs, 490mg sodium, 3g fibre, 23g protein

      Asian-Style Salad Bowl

      Calories 359 kcal

      1 cup shredded Chinese cabbage1 tsp extra-virgin olive oil1 cup cooked rice noodles85g cooked chicken breast2 tsp low-sodium soy saucePinch chilli flakesToasted sesame seeds1 squeeze lime juice1 tbsp finely chopped spring onions
      Sauté cabbage in olive oil over medium heat for one minute and set aside.Top rice noodles with chicken. Add in the cabbage and the rest of the ingredients. Toss to combine and refrigerate overnight.

      Mepal Bento Lunch Box Large Nordic White

      Bento boxes are all the rage at the moment and what could be a cooler way to pack your new lunches than with this stylish choice from Mepal? Plus, if you’re snacking on a few extra fruits or eggs, just pop them into the separate containers.

      Glass container with bamboo lid & spoon

      These glass jars make for a fantastic storage fix for your Asian-inspired salad. Whether you’re in a hurry between meetings and opting for jar-eating convenience or taking a leisurely break, simply flip it into a bowl and indulge!

      Carb Free Lunch

      Collard greens, flat-leaf kale and chard all make for great carb-free tortillas. Remove their stiff backbones and they become pliable, while still holding up to travel (no tearing or sogginess). Add flavour by filling them with crumbly cheeses mixed with crisp vegetables and bright herbs.

      Serves 1: Per serving: 1 212kJ, 17g fat (6g sat), 14g carbs, 510mg sodium, 4g fibre, 21g protein

      Carb-Free Kale Wrap

      Servings 1Calories 289 kcal

      2 large kale leaves or collard green leaves4 tbsp hummus2 hard-boiled eggs, sliced2 tbsp grated carrots1 radish, finely sliced2 tbsp chopped roasted red peppers2 tsp finely chopped Italian parsley2 tsp crumbled feta
      With a paring knife, shave the thick spine from the two leaves, being careful not to cut into the leaves.Flip the leaves over and spread hummus on each “wrap”.Divide the rest of the ingredients among the two wraps, then fold them like burritos.

      Try these 3 high-protein breakfast recipes every active girl needs in her life. Plus: 20 of the best healthy snacks for weight loss. More

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      This Salmon Sandwich Is The Health-Boosting Desk Lunch You Need

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      This salmon sandwich, which channels the Swedish way of eating, is here to boost your desk lunch – and your health. Fact: Sweden boasts low obesity and high life expectancy, which has a lot to do with lifestyle. They eat a lot of this type of salmon, a cured version called gravlax. And it’s got a ton of benefits: it’s rich in omega-3 fatty acids, protein and B vitamins and contains naturally healthy bacteria that fuel your immunity.

      Here’s a salmon sandwich to ensure you eat like a Swede and reap the benefits. Prepare all these, then layer on rye bread – or whichever loaf you fancy. You’ll be making the salmon, a cucumber salad and a mustard sauce. Layer them all on your loaf of choice and enjoy over and over again.

      Salmon Gravlax

      You’ll need to cure the salmon before placing it on your chosen bread. These easy steps take you there.

      Prep Time 2 days d

      Course Lunch, Main Course, Side DishCuisine French, Healthy, Sandwich

      Servings 8Calories 99 kcal

      400 g Norwegian salmon, deboned, skin on1 tbsp rock salt heaped1 tbsp sugar heaped0.5 lemon, zested0.5 tsp peppercorns white or black1 tbsp dill finely chopped
      Spread clingfilm on a work surface and place one piece of salmon on it, skin-side down.Spread the salt mixture (rest of the ingredients) on top and cover with the second piece of fish, skin-side up.Wrap tightly, place on a baking sheet, cover with foil and top with another baking sheet.Place tins on top to weigh it down and refrigerate for two days, turning every 12 hours. To serve, gently rinse off the salt mixture with water, pat the salmon dry with paper towel and slice it wafer thin. Arrange on thin slices of rye bread and top with cucumber salad.

      Keyword Easy Meals, fish, Salmon, Sandwich

      READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

      Cucumber salad

      Pair this delicious cucumber salad with your salmon on your ‘wich.

      Prep Time 15 minutes minsResting Time 30 minutes mins

      Course Appetizer, Salad, Side DishCuisine Healthy

      ½ English CucumberSalt2 tbsp White wine vinegar2 tbsp Water½ tsp sugarBlack pepper freshly ground1 tbsp dill finely chopped
      Slice the cucumber wafer-thin, spread out in a colander, sprinkle with salt and leave for 30 minutes.Rinse and drain.Add the remaining ingredients to the cucumber and toss well.

      Keyword cucumber salad

      READ MORE: 6 Health Benefits Of Kombucha You Should Know About, According To Dieticians

      Mustard Sauce

      This zingy mustard sauce complements the salty fish perfectly and you’ll want to use it in other dishes, too.

      Cook Time 20 minutes mins

      Course Side DishCuisine Healthy, Sandwich

      1 tbsp English mustard1 tbsp Lemon juice½ tsp White wine vinegar1 tbsp sugar¼ to ⅓ cup cream
      Add all the ingredients except the cream to the pot, heat over medium heat and stir to dissolve the sugar.Add the cream, bring to a simmer and cook until slightly reduced and thickened.

      Keyword mustard, sauce More

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      This Hot-Honey Broiled Pineapple Toast Recipe Will Crush Your Hunger

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      Ready to start your day with a protein-packed punch that’s as quick to make as it is delicious? This hot-honey broiled pineapple toast recipe is about to become your morning ritual in just 10 minutes!

      Bursting with immune-boosting nutrients, this a.m. delight showcases the creamy richness of cottage cheese, providing a substantial protein boost for enhanced muscle health and overall well-being. The tropical sweetness of pineapple complements the toast, infusing it with a wealth of vitamins (vitamin C, manganese, zinc and B vitamins), antioxidants and digestive enzymes.

      READ MORE: 9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

      Quick And Easy Hot-Honey Broiled Pineapple Toast

      Hot-Honey Broiled Pineapple Toast

      The sweet heat of this toast topper will give your morning some zing!

      Total Time 10 minutes mins

      Course Breakfast, Snack

      Servings 1Calories 264 kcal

      1 tsp olive oil⅓ cup fresh pineapple chunks1 tsp hot honey, plus more for serving1 slice whole-grain bread, toasted3 tbsp cottage cheeseAleppo pepper, for sprinkling
      Place oven rack on highest level and heat broiler.Meanwhile, grease a small-rimmed baking sheet with oil. Place pineapple chunks on prepared baking sheet, drizzle with hot honey and toss to combine. Arrange in a single layer and broil for 2 minutes. Toss; broil until golden brown for additional 2 minutes.Top toast with cottage cheese and spoon pineapple on top. Drizzle with additional hot honey and sprinkle with Aleppo pepper if desired.

      Keyword breakfast, Fruits, Pineapple

      Per serving: 264 cal, 7.5 g fat (1.5 g sat), 10 g protein, 275 mg sodium, 41 g carb, 20 g sugars (12.5 g added sugars), 4 g fibre

      For more breakfast inspiration and meal planning, try these Low-Calorie Smoothie Recipes.

      This recipe originally appeared in the March 2023 issue of Women’s Health US. More

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      You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

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      Not only is this chickpea salad sandwich packed with protein and heart-healthy nutrients, it’s so delicious you won’t even notice that it’s not chicken. Chickpeas make the perfect chicken sub because they’re chock-a-block with minerals and nutrients that’ll keep your nervous system in shape. Plus, they have vitamins A, E and C to ward off colds and flu and keep your nails, eyes and skin glowing.

      READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

      Per serving: 472 cal, 12 g fat (2 g sat), 23 g protein, 905 mg sodium, 70 g carb, 11.5 g sugar (0 g added sugars), 16 g fibre

      Meal-Prep This Chickpea Salad Sandwich

      Chickpea Salad Sandwich

      Not only is this chickpea salad sandwich packed with protein and heart-healthy nutrients, it’s so delicious you won’t even notice that it’s not chicken.

      Course LunchCuisine Vegetarian

      Servings 4Calories 472 kcal

      2 tbsp fresh lemon juice2 tbsp mayonnaise1 tbsp low-sodium soy sauce1 tbsp nutritional yeast2 cans chickpeas, rinsed2 stalks celery, thinly sliced1 scallion, sliced¼ cup pickled cucumber (about 7), finely chopped½ cup parsley, chopped8 slices whole-grain bread4 eaves green leaf lettuce1 Cucumber or 1/2 seedless cucumber, peeled into ribbons1 cup sprouts
      In a large bowl, whisk together lemon juice, mayonnaise, soy sauce and nutritional yeast. Add chickpeas and mash, leaving some larger chunks. Fold in celery, scallion, cornichons and parsley.Assemble sandwiches with bread, lettuce, chickpea mixture, cucumber and sprouts.

      Keyword Lunch

      This recipe was originally published on www.womenshealthmag.com  More

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      Your Christmas Menu Is Sorted With These 6 Healthy Festive Recipes

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      Want healthy festive recipes that will leave you seriously satisfied?! These are delicious, fresh and allergen-friendly! Therefore you have a Christmas menu that suits (and can easily be tweaked for) all dietary requirements. Below is a healthy menu that’s perfect for our hot sunny, South African festive season: indulgent, but feel-good.

      If you have a gluten-free guest: no adjustments necessary! All these recipes are gluten-free.

      If you have a vegetarian guest: replace the fillet in the Beef Tagliata with gorgeous grilled mushrooms. Then replace the salmon in the Trout Tartare with heirloom tomatoes (think different colours and sizes and textures).

      If you have a vegan guest: Do the above step and simply leave out the ricotta in the Herby Cress Salad and replace the yoghurt in the Raspberry and Yoghurt Tartlets with coconut yoghurt.

      READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

      Healthy Festive Starter: Trout Tartare

      Start off the menu with a refreshing recipe that requires minimal prep and no cooking. A few quality ingredients and you have a crowd-pleasing, effortless festive appetiser. Because what could be better than silky diced fish seasoned with zesty lime, sesame oil, spring onions, chives and a hint of chilli?

      Healthy Festive Main: Beef Tagliata with Roasted Rosa Tomatoes

      Who said your table had to be adorned with gammon, turkey and lamb? This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

      READ MORE: 5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes

      Healthy Festive Side Dish 1: Herby Cress Salad with A Crunch

      This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you have vegan or dairy-free guests.

      Healthy Festive Side Dish 2: Whole Baked Baby Sweet Potatoes

      Everyone loves garlicky, well-spiced potatoes. And you’re going to love these sweet potatoes even more. With very few steps, you’ll be able to pop these in the oven and basically forget about them. We love fuss-free festive recipes!

      READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Festive Season

      Healthy Festive Side Dish 3: Asparagus, Bean and Tenderstem Broccoli Salad

      Every festive feast needs a salad that no one can get enough of and every one demands the recipe for. This will be that dish. Fresh, crunchy and perfect for South African summer, this is guaranteed to be on your table every year from now.

      Healthy Festive Dessert: Raspberry and Yoghurt Tartlets

      Here at WH, we love recipes that make use of seasonal ingredients. Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum! More

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      Healthy Alternatives To Fried Chips

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      We all know that traditional fried chips can be a guilty pleasure, but who says you can’t enjoy a tasty plate of chips while still making nutritious choices? We sure as heck won’t say it. What we will do, is show you how different vegetables can be transformed into scrumptious healthier chips that will satisfy your cravings without compromising on flavour or nutrition. Get ready to discover some creative ways to serve and enjoy some guilt-free delights.

      How to Incorporate Healthy Fries into Your Diet

      When it comes to incorporating nutritious chips into your diet, the possibilities are endless. You can experiment with different vegetables and flavours to create a variety of deliciousness. One idea is to start by choosing your base vegetable. Sweet potatoes, beetroot, parsnips, butternut the choices are limitless. Simply slice them into thin strips or wedges, toss them in olive oil and seasonings like garlic powder or rosemary, then bake them in the oven until they’re golden brown. You should try:

      Packed with essential nutrients, beetroots are a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C

      Carrots contain many nutrients, including beta-carotene and antioxidants, that may support your overall health as part of a nutrient-rich diet.

      High in potassium, which can help keep your blood pressure in check, butternut squash is a rich source of fibre, antioxidants, and minerals

      Rich in several important nutrients and antioxidants that may improve immunity and enhance digestive health

      Peppers are excellent sources of vitamins A and C, potassium, folic acid and fibre.

      Sweet potatoes are nutritious, packing a good amount of vitamin A, vitamin C and manganese into each serving.

      By using different vegetables and a few simple cooking techniques, you can create a variety of tasty options that are not only satisfying but also good for your body. The best part is that you can customise them to suit your taste preferences by adding various seasonings and spices. Here’s how to make some.

      Eggplant

      A nutrient-rich food, eggplants contain fibre, vitamins and minerals that can benefit your overall health.

      Eggplant Chips

      There’s a crispy coating on this medium-soft vegetable, which helps the chips keep their shape. Eggplant has a mild and subtly sweet flavour that can easily pair well with bolder seasonings and sauces. 

      Prep Time 5 minutes minsCook Time 12 minutes mins

      Servings 1

      1 Medium sized eggplant¼ cup Flour1 Egg white 1 cup Panko¾ cup Grate Parmesan 2 tbsp Olive oil½ each Garlic powderKosher salt to tastePepper to taste
      Cut eggplant into 6cm-long sticksIn one bowl, combine flour, garlic powder and ParmesanIn another bowl whisk egg whites. Then dip eggplant into whitesLastly dip into panko cupPlace on sheet tray and drizzle olive oilRoast in oven at 200°C for 12 minutes, flipping every 8 minutes

      READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

      Baby Marrow

      Baby marrow, also known as courgette or zucchini, contains a variety of vitamins and minerals. Cooked baby marrow is particularly high in vitamin A, though raw contains slightly less.

      Baby Marrow Chips

      These chips are especially good and incredibly crispy and flavourful. Baby marrow has a mild flavour, slightly sweet and slightly bitter, with a rich feel.

      Prep Time 5 minutes minsCook Time 20 minutes mins

      Servings 1

      2 Medium babymarrows 1 Egg white¼ cup Flour or panko½ cup Grated ParmesanSalt and pepper to taste
      Cut marrows into 6cm-long sticks and 1cm thickDunk marrows in beaten egg whiteThen dip in cup flour or pankoThen dip into ParmesanPlace on a sheet trayRoast in oven for 220°C for 20 minutes, turning every 5 minutes Then add salt and pepper to taste

      Green Beans

      Green beans help fight inflammation and are a good source of folate and potassium, which helps regulate blood pressure. Green beans also are a good source of protein and fibre.

      Green Beans Chips

      Green beans are slightly sweet and have a slightly grassy or earthy flavour. They go nicely if you mix with garlic, onion, parsley or toasted sesame seeds. These are not pretty but they are deliciously flavourful.

      Servings 2

      3,5 kg Green beans¼ cup Flour1 Egg white1 cup Panko ¾ cup Grated Parmesan2 tbsp Olive oil1 tbsp Onion powder½ tsp Salt and pepper
      Trim your bean endsIn a bowl mix flour, egg white, panko, ParmesanPlace on sheet tray and drizzle olive oilRoast for 220°C for 10 minutes, shaking pan at 5 minutesThen sprinkle salt and pepper

      READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It More

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      Try This Tasty Snowy Angel Cake Recipe For Christmas

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      Angel cake is made with egg whites alone – no yolk or butter – and is magically light so it’s perfect for summer and its pure, white snowiness is an ingenious nod to Christmas. Cook’s Tips: To cool, place the neck of a wine bottle through the ring of the cake tin, with the cake facing down – this helps the cake shrink away from the sides of the tin. Omit the filling and icing and simply serve slices as a base for strawberries and cream. More

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      The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

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      Looking for a new favourite healthy salad recipe for the summer? You’ve come to the right place. This watercress salad (with flavour-packed homemade dressing) is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds.

      READ MORE: Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

      The best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free. Alternatively, you can substitute with your favourite vegan cheese (Woolworths has a large range).

      Either way, you’ll use this healthy salad recipe time and time again, whether it’s for al fresco dinners with friends or when you’re meal prepping to help you reach those goals.

      READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

      Herby Watecress Salad with Crunchy Nuts & Seeds

      This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free.

      Prep Time 10 minutes mins

      Course SaladCuisine Healthy

      Servings 6 people

      2 Tbsp Flaked almonds2 Tbsp Pumpkin seeds2 Tbsp Sunflower seeds1 Tbsp Sesame seeds3 Handfuls Watercress1 Handful Coriander1 Handful Basil50 g Ricotta or chevin (optional)Salt and pepperFor The Dressing:1 tsp Mustard1 tsp HoneyJuice and zest of half a lemon2 Tbsp Extra-virgin olive oilPinch chilli flakes
      Toast the seeds in a large dry pan until you hear a popping noise and the sesame seeds and almond flakes turn slightly golden.Toss the leaves together in a large bowl. Next, add the seeds.Whisk the dressing ingredients together and pour into the bowl. Then toss the leaves to coat.Plate the dressed leaves and seeds on a large platter before dotting small pieces of cheese among the leaves. Season with salt and pepper and serve.

      Keyword Easy Meals, healthy, Healthy Recipes, vegetarian More