Making a meal fun and enjoyable can be difficult when you have many other things to do. Often, many will grab a quick bite to make life easier. It’s important to appreciate your food and be knowledgeable about what foods you enjoy eating and what foods go together. It’s equally as important to eat well and balanced meals. Quick and easy recipes are the best option for busy times, so here are some healthy lunch recipes to use.

1 – Fresh Thai salmon salad

A fresh fish salad is a great easy lunch that is packed full of nutrition such as protein and fibre. To add a zing to this, you could add some spice with fresh chillies or jalapeños. You can easily learn how to grow jalapeños or chillies online, they will only take a few months before you can enjoy them.

Ingredients:

• 2 skinless salmon fillets
• 1 large orange, the juice, and zest of the half, the rest peeled and chopped
• 125g French beans, trimmed and halved
• 50g mange tout, shredded
• 75g frozen peas
• 75g vermicelli rice noodles
• 2 tsp red curry paste
• 1 tsp fish sauce
• 3 spring onions, finely chopped
• half a pack basil or coriander, chopped

Directions:

1. Put a pan of water on to boil.
2. Line a steamer with baking parchment, add the salmon fillets, and scatter with a little of the orange zest. When the water is boiling, add the beans to the pan, put the salmon in the steamer on top, and cook for 5 mins.
3. Take the salmon off, and if it is cooked, set aside but add the peas and the mange tout to the pan and cook for 1 min more, or if not quite cooked leave on top for the extra min.
4. Drain the veg, but return the boiling water to the pan, add the noodles and leave to soak for 5 mins. Put the curry paste and fish sauce in a salad bowl with the orange juice and a little of the remaining zest and the spring onions.
5. Drain the noodles when they are ready and add to the salad bowl, toss well, then add the chopped orange with the basil or coriander and the cooked vegetables.
6. Tip in the juice from the fish, then toss well and serve in bowls with the salmon on top.

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2 – Mediterranean orzo tuna salad

An easy and nutrition-packed dish that can be ready in less than 10 minutes. Tuna is a great fatty fish to add to your diet as its full of Omega-3, which is great for heart, eye and mental health.

Ingredients:

• ½ red onion
• 150g green beans
• 100g orzo
• 1 tsp olive oil
• 1 drained tin of tuna
• 1 fresh pepper
• 1 tbsp black olives

Directions:

1. Boil the green beans for 3 or 4 minutes, then drain.
2. Using the same boiled water, cook the orzo until soft.
3. Chop the onion, pepper, and olives, and drain the tuna.
4. Toss all ingredients in a bowl with olive oil and serve.

3 – Nutty blueberry smoothie

If you prefer a light meal or had a big breakfast, you may enjoy a healthy smoothie. Use a balanced mix of fruits, vegetables and nuts for a smoothie full of essential nutrients and vitamins. A smoothie is a great option if you are trying to kick a sweet craving, maintain a healthy gut or add as many nutrients to your diet as possible.

If taking pre or post-workout, feel free to add some BCAAs (branched chain amino acids) for extra recovery support.

Ingredients:

• ¼ cup of raw cashew nuts
• ½ cup blueberries
• 300ml unsweetened almond milk
• 2 tsp vanilla extract

Directions:

1. Add all ingredients to a blender and mix until smoothie.
2. Serve over ice.

4 – Avocado fusilli pasta

A filling and delicious meal that can be for lunch or dinner: this is a great family recipe or one to cook for on the go. Avocados are a great source of vitamin E, which many of us may lack in our diets. Vitamin E is good for healthy skin, eyes, and the immune system.

Ingredients:

• 350g fusilli
• 200g baby spinach
• 2 small avocados
• 2 peeled garlic cloves
• 1 bunch coriander

1. Cook the fusilli for the set time.
2. Chop the spinach, crush the garlic, mash the avocados, then mix all ingredients.
3. Drain the pasta when cooked, and stir in the avocado mix.
4. Top with coriander and enjoy.

5 – Bombay potato frittata

If you enjoy Indian flavours, this potato frittata recipe will be good for you. You can make this in bulk and it will keep for a few days to enjoy throughout the week. Top with chilli or mango chutney for extra flavour.

Ingredients:

• 4 new potatoes, sliced into 5mm rounds
• 100g baby spinach, chopped
• 1 tbsp rapeseed oil
• 1 onion, halved and sliced
• 1 large garlic clove, finely grated
• ½ tsp ground coriander
• ½ tsp ground cumin
• ¼ tsp black mustard seeds
• ¼ tsp turmeric
• 3 tomatoes, roughly chopped
• 2 large eggs

Directions:

1. Cook the potatoes in a pan of boiling water for 6 mins, or until tender. Drain and leave to steam dry. Meanwhile, put the spinach in a heatproof bowl with 1 tbsp water. Cover and microwave for 3 mins on high, or until wilted.
2. Heat the rapeseed oil in a medium non-stick frying pan.
3. Add the onion and cook over medium heat for 10 mins until golden and sticky. Stir in the garlic, ground coriander, ground cumin, mustard seeds, and turmeric, and cook for 1 min more.
4. Add the tomatoes and wilted spinach and cook for another 3 mins, then add the potatoes.
5. Heat the grill to medium. Lightly beat the eggs and pour over the potato mixture. Grill for 4-5 mins, or until golden and just set, with a very slight wobble in the middle.

6 – Tuna lettuce wraps

If you enjoy sandwiches but want a healthier option, a lettuce wrap is great. You can add any filling you like. Here, is a delicious and filling tuna recipe that is packed with flavour and punch.

Ingredients:

• 2 drops rapeseed oil, for brushing
• 2 x 140g fresh tuna fillets
• 1 ripe avocado
• ½ tsp English mustard powder
• 1 tsp cider vinegar
• 1 tbsp capers
• 8 romaine lettuce leaves
• 16 cherry tomatoes, preferably on the vine, halved

Directions:

1. Brush the tuna with a little oil. Heat a non-stick pan, add the tuna and cook for 1 min each side, or a min or so longer for a thicker fillet. Transfer to a plate to rest.
2. Halve and stone the avocado and scoop the flesh into a small bowl. Add the mustard powder and vinegar, then mash well so that the mixture is smooth like mayonnaise. Stir in the capers.
3. Spoon into two small dishes and put on serving plates with the lettuce leaves, and tomatoes.
4. Slice the tuna (it should be slightly pink inside) and arrange it on the plates. Spoon some ‘mayo’ on the lettuce leaves and top with tuna and cherry tomatoes and a few extra capers. To eat, roll up into little wraps.

7 – Super green spaghetti

For a more filling alternative to a pasta dish, a super green spaghetti will change your pasta preference. This is super yummy and packed full of good nutrition.

Ingredients:

• 150g dried spaghetti
• 4 cloves of garlic
• 200g cavolo nero
• 30g Parmesan
• 30g ricotta

Directions:

1. Cook the pasta in a pan of boiling salted water according to the packet instructions.
2. Meanwhile, peel the garlic. Tear the stems out of the cavolo nero leaves and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
3. Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan.
4. Use tongs to carefully transfer the leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
5. Drain the pasta, reserving a mugful of the cooking liquid.
6. Return it to the pan and toss with the vibrant green sauce, loosening with a splash of the reserved cooking water, if needed, then divide between your plates.
7. Sprinkle over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.

Use these quick, easy, and healthy recipes to fuel your day. Busy or not, these take less than 15 minutes. They can be made in bulk for you and your family to enjoy another day.

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