It’s offcially back to school and work. So, we’ve put together a nifty meal prep guide that’ll make packing lunches for the entire family easier.
Protein Power Bowl
Total time: 25 mins // Serves: 1
Ingredients
1 egg Cooking oil
50g boerewors or chicken sausage
80g cherry tomatoes
Handful mixed lettuce leaves, washed and chopped/torn
2 Tbsp pesto, hummus or guacamole (mashed avocado)
Fresh sliced chilli (optional)
Method
- Bring a small pot of water to the boil. Carefully lower the egg into the water, and simmer for 6 minutes to hard-boil.
- Remove egg and immerse in cold water to cool. Do not peel the shell off – only do this just before eating to maintain freshness.
- Heat some oil in a pan over medium-high heat and cook sausage until well browned all over. Remove and set aside to cool.
- Add tomatoes to the same pan and cook for about 10 minutes to soften. Remove and set aside to cool.
- Once the egg, sausage and tomatoes have cooled to room temperature, pack into a lunchbox with lettuce and chilli (to garnish if you like). Pack the pesto/hummus/avocado in a separate small container. Refrigerate for the next day.
- When you’re ready to enjoy your lunch, transfer all ingredients to a bowl, peel the shell off the egg and cut it in half, and top meal with pesto/hummus/avocado.
Use your leftovers
If you braaied on the weekend, pack any uneaten cooked wors, chops or chicken kebabs into this meal instead of frying new sausage.
Bran Muffins
Total time: 40 mins // Makes: 12
Ingredients
1¼ cups wholewheat flour
½ box (250g) bran flakes
¾ cup brown sugar
2½ tsp bicarbonate of soda
¼ cup raisins
2 large eggs
1 cup oil
¾ carton (375g) buttermilk
Method
- Preheat oven to 180°C. Line a 12-hole muffin tin with cupcake papers.
- Combine flour, bran flakes, sugar, bicarb and raisins in a bowl.
- Add eggs, oil and buttermilk and whisk until combined.
- Spoon mixture into cupcake papers, filling each two-thirds full.
- Bake for 20-25 minutes, until springy to the touch.
- Cool completely, then transfer to an airtight container. They can also be frozen in the container for a month.
Flavour burst
For extra oomph, add a handful of chopped nuts (like almonds), seeds (like sunflower seeds) or berries (like raspberries) to the batter and fold through.
11 Ways With Toast
Shake up your routine with these fast and fabulous flavour combos:
1. Antioxidant:
Spread 3 Tbsp cottage cheese or ricotta over your toast. Top with a small handful of blueberries, a drizzle of honey, a sprinkle of grated lemon peel and 1 tsp toasted pumpkin seeds.
2 . Protein Packed:
Top toast with 1 2/ sliced avocado, 1 soft poached egg and a drizzle of chilli sauce or oil. Season.
3. Energy Boost:
Spread 2 Tbsp nut butter over your toast (we used macadamia nut butter) and top with 1 sliced banana and a drizzle of honey.
4. Coco Craze:
Melt 1 2/ slab (40g) dark chocolate with 1 Tbsp coconut oil (in a microwave), stir until smooth, spread over toast and top with toasted almonds.
5. Fruity Finesse:
Spread toast with 2 Tbsp cream cheese and top with 4 sliced strawberries. Season with black pepper and garnish with basil leaves.
6. Pick-Me-Up:
Cover toast with a liberal dollop of soft butter and Bovril.
7. That’s My Jam:
Heat 1½ cups frozen mixed berries, 2 Tbsp sugar and a liberal squeeze of lemon juice in a pot over medium heat. Simmer for 10 minutes until thick and jammy. Spread butter on your toast, followed by dollops of your homemade jam.
8. Go Green:
Spread 1 Tbsp basil pesto and 3 Tbsp cottage cheese over your slice of toast, top with fresh cucumber ribbons and season.
9. Omega-3 Kick:
Top toast with ½ can (200g) pilchards in tomato sauce and sprinkle with 2 tsp each chopped capers and parsley.
10. Plant Powered:
Spread toast with 2 Tbsp hummus, top with thinly sliced fresh tomato and season.
11. Full of Beans:
Fry ½ chopped onion in 2 Tbsp oil. Add 1 tsp each paprika and sugar, 1 can (400g) rinsed beans and 2 Tbsp tomato paste. Cook until fragrant. Top toast with tomatoey beans and parsley.
Vietnamese Meatball Sandwiches
Total time: 35 mins // Makes: 4
Ingredients
1 packet (about 500g) pork sausages
Cooking oil
2 cloves garlic, finely chopped
4cm knob fresh ginger, grated
¼ cup honey
¼ cup soy sauce
½ tsp fish sauce
Juice and grated peel of 1 lime or ½ lemon
1 French loaf or baguette, sliced into 4
Melted butter, for toasting
For serving:
Sliced radish, spring onion and red onion
Cucumber ribbons
Pickled veg
Method
- Remove pork sausage mince from the casing. Shape into golf-size balls.
- Heat some oil in a pan over medium heat and fry meatballs for 8-10 minutes until golden. Drain on kitchen paper.
- Add garlic and ginger to the same pan and fry until fragrant.
- Add honey, soy sauce, fish sauce and lime/lemon juice and peel.
- Simmer for 10-15 minutes until sauce thickens.
- Slice open loaf/baguette portions, brush with melted butter and toast in a pan until golden.
- Place 3-4 meatballs on each sandwich and top with radish, spring onion, cucumber, red onion and pickles. Close sandwich to transport (see below).
Slice & secure
To transport in a lunchbox, slice the meatballs in half into discs (this allows the sandwich to close properly). Use a toothpick to secure and wrap in kitchen paper before packing.
Pinwheels
Total time: 30 mins // Makes: 20
Ingredients
Flour, for dusting
½ cup peanut or almond butter
½ tsp cinnamon
¼ cup brown or treacle sugar, or honey
Method
- On a lightly floured surface, roll out puff pastry into a rectangle about 3-4mm thick.
- Combine nut butter, cinnamon and sugar or honey.
- Spread mixture evenly over pastry, leaving a 2cm border on the long side furthest from you.
- Roll pastry up into a log, starting from the longest side.
- Chill pastry in the fridge until firm.
- Preheat oven to 200°C. Line a large baking tray with baking paper.
- Slice pastry roll into 20 rounds. Arrange on the baking tray, leaving 2cm between each round.
- Bake for 12-15 minutes until golden.
- Remove from oven and sprinkle with extra cinnamon sugar if you like.
- Cool completely before packing into an airtight container.
Recipes & photos courtesy of FreshLiving
