Last week, a blog reader, Mary, asked me if I could put together a post on healthy lunches that could be made ahead of time. I thought it was a great challenge for back to school, so I got to work planning!
I spent a few days coming up with different lunches that could be prepped on Sunday.
Complete with food stained paper!
I had several goals for the lunch recipes:
1) Most, if not all, of the prep work could be done on Sunday.
2) It would be made mostly from scratch for maximum savings (for example, using dried legumes instead of canned)
3) It would be vegan, gluten-free, and soy-free with easy nut-free options
4) In each lunch, I would have each of the following: protein, healthy fats, fibre, fruit, vegetables, and whole grains to make a well-rounded meal.
5) Chocolate, as necessary.
- Last week, a blog reader, Mary, asked me if I could put together a post on healthy lunches that could be made ahead of time. I thought it was a great challenge for back to school, so I got to work planning!
- For the recipes, I decided on the following grains and legumes (1/2 cup dry, each):
- Millet or Quinoa
- Wild brown rice
- Black beans
- Of course, you can use pretty much any grains and legumes that you desire. I purchased these from Bulk Barn and it was much cheaper than buying the canned or non-bulk variety. More money in my pocket means more money for chocolate covered cacao nibs! Wheee.
- Next, I had to figure out all of the various prep and cook times for each. I consulted the wonderful Clean Food Cookbook for some tips!
- Print This!
- Legumes and Grains Cooking Cheat Sheet
- Use 1/2 cup dry, per.
- Chickpea Cooking Instructions (needs soaking):
- 1/2 cup dry chickpeas yields about 1 & 1/4 cup cooked.
- Tip from Clean Food: Add a thumb-sized piece of kombu when cooking beans as it will aid in digestion.
- Soak 1/2 cup dry chickpeas overnight in a bowl with about 3 inches of water covering the chickpeas. OR use the ‘quick soak’ method, which is what I did because I forgot to soak overnight! In a pot of water, bring the chickpeas to a boil for about 1-2 mins., then turn off heat, cover with lid, and let it soak for about 1 hour. This method is great in a pinch.
- Drain and rinse the chickpeas
- Place in pot covering with about 2-3 inches with water