Emma Dalton-Brown, Contributor
Roast chicken - photo by nashauna drummond
With the increasing prices of dining out, we may each spend between $1,000 and $5,000 on the five midday meals of each working week. Even if cost is not a factor, is your body really obtaining all the healthy nutrients it needs? Are you consuming more fat, sugar and processed foods, by eating 'out', as opposed to taking your own home-made lunches to the office?
What if you knew that you could prepare easy and interesting meals to take to work every day? What if these foods ranged from a variety of hearty soups and salads, to light but hot dishes, including a selection of different cuisine? Would you do it? Would you make the effort to ensure that your diet becomes healthier, without sacrificing the needs of your taste buds?
I know that it might be unrealistic to think that you'll have time to prepare your lunch every morning before dashing off to work. What I suggest is that the night before, you either make something that's quick and convenient to carry to work the next day, or you cook dinner, and then adapt it for your lunch hour (or is it less?) the next day.
Working week's menu
Sunday Dinner
Roast chicken, mashed sweet potatoes, green salad with tomatoes and avocado
Monday Lunch (using leftovers from Sunday dinner)
Roast chicken, avocado and lettuce sandwiches
Tuesday Lunch (prepare Monday night)
Pan-fried paprika tofu with spicy
honey sauce: Serves 2
2 tbs olive oil
1 pack tofu, cut into 1/2 inch
chunks
1tbs paprika
Spicy honey sauce
1tsp olive oil
1/4- 1/2 Scotch bonnet pepper,
finely chopped
2 garlic cloves, finely chopped
2tsp soy sauce
2tbs Worcester sauce (optional)
2tbs port or red wine
4tbs honey
Serve with white rice and
mashed pumpkin
Method
1. Toss the tofu with the paprika in a bowl until evenly coated.
2. Heat the olive oil in a frying pan, add the tofu and fry on all sides until golden.
3. Turn out into a bowl. Make the sauce - heat the olive oil in the frying pan, add the pepper and garlic, and fry for two minutes.
4. Add the remaining ingredients and simmer for a few minutes.
5. Pour this over the tofu and cool. Take the rice, pumpkin and tofu to work and reheat in the microwave.
Wednesday Lunch (prepare Tuesday night)
Split peas, roast garlic and lime
soup: Serves 4
6 garlic cloves, left in their skins
2tbs olive oil
12oz green split peas
21/2-3 pints of water
Zest and juice of 2-4 limes
Salt and black pepper
Method
1. Preheat the oven 425°F. Place the garlic cloves on a baking sheet and cook for 20 minutes in the oven.
2. Leave the garlic to cool, then peel and discard the skins.
3. Place the split peas and water in a pot, bring to a boil and simmer until the peas are really mushy.
4. Remove from the heat and add the lime zest, juice and garlic.
5. Whiz in a blender until smooth, pour into a lidded container, and cool.
6. Keep in the fridge overnight, take to work and reheat in the microwave or on a stove. Enjoy with some fresh bread! This makes enough for four people, so freeze what you are not using.
Wednesday Dinner
Beef steak with boiled Irish potatoes, green peas and sweet corn
Thursday Lunch (using leftovers from Wednesday night)
Potato and egg salad with scallion, green peas and sweet corn:
Serves 1
1 cup Irish potatoes, cut into 1/2
inch cubes
1 hard boiled egg, roughly
chopped
2 scallions, finely chopped
1/2 cup cooked green peas
1/2 cup sweet corn
1tbs mayonnaise
Juice of 1 lime
Salt and black pepper
Method
Gently mix all the ingredients in a bowl, keep in the fridge at work until ready to eat.
Thursday Dinner
Grilled salmon with bok choy and rice
Friday Lunch
Kedgeree: Serves 1
1 cup cooked rice
4oz cooked salmon
1 hard-boiled egg, roughly
chopped
2 scallions, finely chopped
Salt and black pepper
Pinch of cayenne/paprika pepper
Method
Place all the ingredients in a container. Reheat at work in the microwave.
Have any questions for Emma Dalton-Brown? E-mail emma@sharpactionfood.com
