Regardless of whether you are hitting the books or back to a regular work schedule (goodbye, summer Fridays!), September is rife with renewal thanks to 12+ years of back-to-school. As kids, this renewal was marked by a new teacher, a new back-to-school outfit, and new school supplies. As young professionals, we don’t necessarily need a new outfit to mark the first day back after Labour Day or even new office supplies, but we could gain by refocusing on one activity that was a staple of our school days: bagged lunch.
Bringing your lunch to work provides a number of benefits; of course, it’s a surefire way to save money. Depending on your taste preferences and your energy needs, the cost of lunch and snacks will likely be at least $10/day. From a healthy eating perspective, the nutritional value of a homemade lunch that is based on whole grains, lean protein, vegetables, and fruits will be superior to what you can get from a restaurant because you are choosing exactly what and how much goes into every meal item.
If the thought of taking lunch every day is overwhelming, don’t be afraid to start small and gradually. Choose what you think you can realistically achieve; maybe it means you are only packing healthy afternoon snacks, or maybe you will try to pack a full lunch twice a week. Soon, bringing your lunch to work will become a wonderful habit and your bank balance and afternoon energy levels will thank you.
Here are a couple of our go-to recipes for weekday lunches. They are easy and can be made in advance; they won’t overpower your cubicle mates or the office kitchen microwave; and they are nutritionally balanced and will leave you feeling satisfied. Of course, you can always pack the ultimate time saver: leftovers.
Chickpea Salad in a Jar (courtesy of The Daily Muse)
Salads in a jar are the latest and greatest for quick, fresh, single-serving lunches. The key to preventing sogginess is in the layering: dressing on the bottom; heavier ingredients that can be submerged in dressing; heavier ingredients that you don’t want touching the dressing; leafy greens; nuts or seeds, dried fruit, croutons; and grains. When you are ready to eat, just empty the content into a large bowl, toss, and enjoy.
Layer the ingredients below in the order they are listed in your mason jar. Pair this salad with a whole grain roll or cheese and crackers for a balanced and more substantial meal.
2 tbsp easy lemon vinaigrette (see below)
1 cup chickpeas
½ cup sundried or oven-roasted tomatoes
¼ cup green onion, chopped
¼ cup red onion, chopped
½ cup olives, chopped
¼ cup piquillo peppers, chopped
½ cup fresh spinach
Easy Lemon Vinaigrette
Juice from one large lemon
½ cup olive oil
Good pinch of salt
Couple of grinds of black pepper
Shake all ingredients together in a small container. Makes enough for 3-4 mason jars. Store leftovers in the fridge.
Greek Pasta Salad (adapted from Becel Canada)
This recipe makes 4-6 servings. Leftovers can be refrigerated for up to 4 days.
If you’d like to make this salad more substantial, increase the protein content by adding grilled chicken, tofu or tempeh, or your favourite legume.
2 cups whole wheat (or gluten-free) uncooked pasta
1 medium red onion, thinly sliced
1 large tomato, seeded and diced
½ long English cucumber, seeded and diced
1 red pepper, seeded and diced
¾ cup feta cheese
½ cup olives
1 tbsp balsamic vinegar
3 tbsp olive oil
2 cloves garlic, minced
2 tbsp fresh mint (or 2 tsp dried mint)
2 tbsp fresh basil (or 2 tsp dried basil)
Salt and pepper, to taste
Cook pasta al dente. Rinse with cold water until pasta has cooled. Drain well. Combine cooked pasta with remaining ingredients in a large bowl. Toss well and season to taste.
Photo courtesy Inspired Edibles