Bulk up and build muscle in the best way this summer with these flavoursome protein and carb-rich lunches  

Pork meatball mini subs  

SERVES 4 // TOTAL TIME 25 MINS 

Ingredients 

1 pack pork bangers
Canola oil, for frying
1 large baguette, cut into 4 (quarters)
½ punnet fresh coriander or parsley
½ cup mayonnaise
Salt and black pepper
Handful lettuce, torn or shredded
3 carrots, peeled and cut into thin sticks 1⁄2 cucumber, shaved into strips (use
a vegetable peeler)
½ pineapple, peeled and cut into cubes (or use tinned pineapple)
Sprouts or micro greens (optional)   

Method 

1. Remove pork meat from the sausage casing and roll into golf-sized balls.
2. Heat a glug of oil in a large pan and fry the meatballs in batches for 6-8 minutes, until cooked through and golden. Drain on kitchen paper.
3. Slice each portion of the baguette horizontally to resemble a sub.
4. Blitz the coriander or parsley and mayonnaise until smooth. Season well. 
5. Spread half the coriander mayo inside each mini sub.
6. Layer the lettuce, carrots, cucumber and pineapple in each sub.
7. Top each sub with 3-4 meatballs and drizzle over the remaining coriander mayo. Serve immediately. 

The dagwood stack  

SERVES 1 // TOTAL TIME 10 MINS 

Ingredients 

1 teaspoon canola oil
1 egg
3 slices seeded rye bread, toasted
2 tablespoons basil pesto
Handful butter lettuce
2-3 slices smoked chicken, ham or salami 
1⁄4 cucumber, sliced
1 tomato, sliced
2-3 slices Emmenthal cheese 
1 teaspoon chopped chives  

Method 

1. Heat oil in a pan and fry the egg for 3-4 minutes, until crispy round the edges. 
2. Spread pesto on each slice of rye toast. 
3. Layer lettuce, meat, cucumber, tomato and egg on the bottom slice of toast.
4. Top with the second slice of toast and repeat the layering process, this time using lettuce, meat, cucumber and cheese. 
5. Sprinkle with chives and add the final slice of rye toast. 

Honey & paprika steak wraps 

SERVES 2 // TOTAL TIME 25 MINS 

Ingredients 

1 sirloin or porterhouse steak
Salt and black pepper
1 teaspoon paprika (smoked or regular) 1 clove garlic, finely chopped
1–2 tablespoons honey (or syrup)
1 tablespoon olive oil
2 tablespoons butter
Juice of 1 lemon  

For serving 

2 beetroot wraps (or regular wheat wraps) 2 tablespoons hummus, mayonnaise
or pesto
1⁄2 red, yellow or green pepper, sliced and fried
Small handful lettuce, shredded 1⁄4 red or green cabbage, shredded   

Method 

1. In a bowl, season the steak and add the paprika, garlic and honey. Toss to
   coat evenly.
2. Heat oil in a large pan. Fry steak for 3-4 minutes on each side (for medium-rare).
3. Add the butter to the pan a minute before the end of cooking. Allow it to melt and add the lemon juice.
4. Use a spoon to baste the steak with the melted lemon butter. 
5. Allow the steak to cool before slicing. 
6. To assemble wraps, spread hummus, mayo or pesto on the wraps and layer the sliced pepper, lettuce and red cabbage.
7. Top with steak slices and fold the wraps to enclose the filling.  

Spicy & zesty chicken taco bowl  

SERVES 1 // TOTAL TIME 25  MINS 

Ingredients 

1 chicken breast fillet, scored
3 tablespoons olive oil
Salt and black pepper
1 tablespoon cayenne pepper
1 teaspoon ground coriander
1 teaspoon ground cumin 
Handful lettuce leaves, chopped 
¼ cup tinned corn kernels, rinsed 
1 tomato, chopped 
1 avocado, sliced
Juice of 1 lime or lemon
1 tablespoon chopped fresh coriander Nacho chips, for serving  

Method 

1. Drizzle 1 spoon of oil over chicken and season with salt, pepper and spices. 
2. Fry chicken in a pan for 6-8 minutes per side, until cooked through.
3. Remove, cool and slice into strips. 
4. In a bowl, arrange the lettuce, corn, tomato, avocado and chicken strips.
5. Whisk 2 spoons of oil with lime or lemon juice and coriander. Season well. 
6. Drizzle dressing over the taco bowl and serve with nachos. 

Recipes & styling: Chad January
Photography: Zhann Solomons

The post Tasty protein and carb-rich lunches appeared first on MyKitchen.

With the festive season past, it’s time to get back to the grind and find your balance in the new year. This 2019 it’s all about a healthy move towards sustainable and easy meals, and what better place to start than with back to work and school lunch ideas? Get our top picks below!

By Taryn Wilson

1. WRAPS

Fill them with your favourite ingredients and get going!
Try it: Protein powder wrap with chicken, sun-dried tomato hummus and watercress

2. SANDWICHES

Nothing beats a delicious BLT, and you can change up this classic to suit your taste buds.
Try it: Cheat’s hummus and bacon club sandwich

3. WHOLESOME SALADS

They’ve had a bad rep for a long time, but salads can be a super drool-worthy lunch if you find the perfect combination of ingredients and flavour.
Try it: Summer bread salad

4. SNACK ATTACH

Fruit, nuts, oat balls, eggs, veggies – the possibilities for healthy treats are endless and can make for an especially yummy lunch to look forward to.
Try it: Raw cookies, nectarines and jammy eggs pack

5. STIR FRY

Looking for something hot and with added flavour? Stir frys are versatile, flavoursome and a favourite when it comes to healthy dishes!
Try it: Soy-glazed chicken and exotic mushroom medley

The post Head to back to work or school with these yummy and exciting lunch ideas appeared first on MyKitchen.

In between letting the dog out, dressing the kids and your morning gym session, whipping up a healthy lunches on weekday mornings can become a tricky task, especially when you’re trying to feed the whole family. Here are our top tips and nifty recipes to help keep your family healthy and satisfied, no matter how busy the day ahead.

By Jana du Plessis

1. Back to basics

We suggest going back to the fundamentals of building the perfect lunch box. Every packed lunch should include the following elements: a healthy snack, a balanced lunch meal, some fruit and a wholesome drink – the flavours of the day are up to you!

2. Tutti-frutti

Stock your fruit bowl with apples, banana, oranges or any other fruit you fancy – just make sure they’re not peeled to avoid a mess in a lunch box or backpack and so they’re easy to grab on-the-go. Or give fruit crisps a try for an alternative to fresh fruit.

3. Oat-so-easy

Granola bars are the perfect midday snack. Not only are they filling, but will satisfy the kids’ sweet tooths too. Here is a recipe requiring only four ingredients and 30 minutes to make:

Place 1 cup pitted dates in a food processer and pulse until a paste forms. In a small saucepan, heat ¼ cup nut butter until just heated through and slightly runny. Add the dates, heated nut butter, 1¼ cup toasted oats and 1 cup toasted nuts in a bowl and mix well. (Optional: add in ½ cup raisins, dried fruit or chocolate chips and/or 1 tsp cinnamon, vanilla extract or spice mix). Press the mixture into a lined baking tin and pop into the freezer for 20 minutes, or until set, then slice. Store in an airtight container in the fridge or freezer.

4. Muffin top

Muffins are not only mess-free and easily transportable, but a wonderful way to sneak some extra fruit and veg into your family’s daily diet. Our bran, carrot and banana muffins are light on sugar, fibre-rich and absolutely delicious. Let your kids help with the measuring and mixing for family bonding time.

5. Pita power

Lunch at school or the office calls for an all-in-one bite that offers maximum flavour and nutrition, with minimal prep. Upgrade the trusty sarmie by filling a wholewheat pita with veggies and a protein of your choice. Shredded chicken, roast veg and hummus is a delicious Mediterranean-inspired option, or go for tuna with avocado and salad for something crunchy and fresh.

6. Big up on batches

Take some of the load off cooking for every meal by doubling your food during dinner prep. Stir-fried veg are great to add to a salad or wrap the following day, and already-cooked meat is perfect to slice up and include in tomorrow’s sarmie. Rice or noodles can also add some yummy sustenance to a bowl of leftover protein and vegetables.

7. Snack attack

When the dreaded chocolate aisle beckons, resist the urge and rather try our apricot energy balls. These delicious protein-packed delights are naturally sweetened with dates and dried apricot, and will keep you and the kids happy until dinnertime.

8. Keep food fun

Besides being short on time, fussy eaters can also make it hard for you to offer your family a nutritious meal for lunch. Try to make food interesting and fun for the kids – for example by sending them off with our cute and yummy ham and pineapple pinwheels. Let them choose the ingredients to fill it with and experiment with different veggies to ensure they munch on a midday vitamin-rich meal.

9. Once-off

Another way to relieve the hassle of daily lunch prep is to prepare a meal that requires only one container. Pasta is always a delicious, easy and affordable option. Make a big batch over the weekend and divide it into individual portions to be enjoyed in the week.

10. Eggs for everyone

Hard-boiled eggs are super easy to include in a lunch box and are a great source of protein to keep a hungry tummy satiated. Boil a bunch at a time and keep them in the fridge for up to a week.

11. Balance is key

When packing your loved ones’ lunches, remember to always include some healthy fats. Avocado, nuts and seeds, or oils, such as olive, coconut or flaxseed are all great ingredients to play with. A wholegrain starch is also a vital component – our favourites starchy suggestions are brown rice, wholewheat bread, wraps or pitas. Lastly, don’t forget your proteins! Chicken breast, egg or yoghurt are all packed with power.

The post Quick, packed healthy lunches for the whole family – sorted! appeared first on MyKitchen.