Make Ahead Lunch Salad : Recipe

Posted by on Jan 10, 2016 in Blog and Recipes | 0 comments

Make Ahead Lunch Salad : Recipe

One of the best habits you can build when it comes to healthy eating is brownbagging your lunch to work or school. But, I hear you- lunches can be tough. We’re rushed in the morning and there are few options at work that are truly nutrient dense, filling and tasty.

Leftovers are a lunch staple in our house, but I’ve also been loving make-ahead lunch salads. You can prep off several at a time in assembly line fashion (much like overnight oats) and they tick all the boxes – simple, filling, yummy.

I’ve got a couple recipes below to try, but the basics that should go in are:

  • Protein- diced leftover chicken, ground beef, lentils, chickpeas or beans
  • Carb- starchy veggies like sweet potatoes, whole grains like leftover quinoa. Legumes like beans and lentils can double duty as both protein and carb, and some veggies like beets also contain some nice slow digesting carbs that keep energy rolling throughout the day. Fruit like orange sections or berries also count here and provide much needed sweetness and variety
  • Plenty of non starchy, brightly coloured veggies – shredded cabbage or coleslaw mix; chopped hard veggies like snap peas, cucumbers or peppers hold up well; hardier greens like arugula or kale.
  • Something crunchy- salads without crunch make just don’t seem to satisfy. toss in some crunchy veggies like peppers or a spoonful of seeds.
  • Dressing – don’t skip dressing in your quest for “clean eating”. Healthy fats are key for staying satisfied, slowing digestion, carrying important fat soluble nutrients and helping reduce inflammation. Go for an olive or avocado oil base or even use full fat yogurt to create a creamy version.

Greek Chickpea Salad

Ingredients

Salad:

  • 1 can chickpeas, drained and rinsed
  • 1/2 cup feta cheese (sheep, goat, cow all ok)- about the size of half a deck of cards –diced or crumbled
  • ¼ cup pitted black olives
  • ½ red onion, diced
  • 1 red pepper, diced
  • 1 cucumber, diced
  • 2-3 cups cherry tomatoes, halved
  • 2 handfuls of arugla or spinach (or other hardy green)

Dressing:

  • ¼ cup olive oil
  • 2 tbsp red wine vinegar
  • splash (1 tsp or so) balsamic vinegar
  • salt and pepper to taste
  • 1 tsp dried oregano (optional but encouraged)

Directions

Mix up dressing ingredients in a small bowl or jar.

Get out 3 or 4 travel containers or large mason jars. Divide dressing among them.

Top with ingredients in the same order as the ingredient list. Cover and refrigerate for 3-4 days.

Shake up when ready to eat!

 

Sesame Soy Beet Salad

Ingredients

Salad

  • 1 can black beans, drained and rinsed
  • 4 cooked beets, diced
  • ¼ savoy or other cabbage – thinly sliced (so falls off in to ribbons when you pull out the thicker core piece)
  • 2 mandarin oranges, peeled and sectioned
  • 3 -4 handfuls of arugula or spinach
  • 2 spoonfuls of pumpkin seeds

Dressing:

  • ¼ cup olive oil
  • 1 tsp sesame oil
  • 2 tbsp rice vinegar
  • 1 tsp low sodium soy sauce or tamari
  • 1 tsp honey or maple syrup

Directions:

Mix up dressing ingredients in a small bowl or jar. Toss dressing with black beans.

Get out 3 or 4 travel containers or large mason jars. Divide dressing/bean mixture among them.

Top with ingredients in the same order as the ingredient list. Cover and refrigerate for 3-4 days.

Shake up when ready to eat!