Small steps food series
Lunch
Looking for the Breakfast Series? Click here
Prepare ahead
Before we head into today’s info on getting ‘freezer ready’ a quick, friendly reminder….
Change can be difficult. You are being given loads of ideas and it looks SO DAMN SIMPLE but incorporating this stuff into your life will take time, depending on where you’re at. That’s why it's all about small steps.
But even more, it's about a small shift in mindset.
• Knowing you deserve to feel great
• Prioritising you and how you feel (now there’s a shift!)
• Thinking about how food is nourishing you, not only making you full
• Knowing that food can supply you with sustained energy and improve your health
All these little shifts in mindset will create a much bigger change. But it will take time - that's totally cool! Give yourself permission to experiment and go slow.
Now - to today’s simple idea!
Preparing food ahead of time and freezing in portions to take out for lunch saves me ALL THE TIME! Even if it's freezing leftover veggies from dinner that I can then throw into a salad the following week (like we talked about on day one).
And while we are here, let's talk The Lunchbox…. I, like you, am constantly looking for inspiration for lunch ideas for both myself and my kids.
More and more I am keeping this part of life SIMPLE and I’ve shared a snippet of an awesome interview with Jen Shaw about what she puts in her kids grain-free lunchboxes. All the wholefoodey types will tell you lots of fresh fruit and vegetables, protein and good fats.
Which is IDEAL.
For me - navigating primary aged children who are getting a sense of what’s out there in the world of food is a tricky thing...
My kids still have a sandwich or wrap at lunch, and the fillings can be basic (butter, honey and cheese, anyone?!)
But the bread is usually sourdough or at least a preservative free sandwich loaf.
Small Steps is not about removing food groups - I have included the interview with Jen Shaw (who is paleo and doesn't eat grains) because it offers a different perspective. And I LOVE hearing how other people get prepared and can dish out real food to their kids every day.
In Jen Shaw's interview below she really blows the lid on how simple it can be - roast a chicken on a Sunday and use that with raw veggies and fruit and perhaps a cheeky slice of cake or a bliss ball. Simple.
So this module is all about preparing ahead with freezer friendly options (see our staple being made below) and getting some ideas for what a wholefood lunchbox might contain.
Here’s a list of our favourite lunch box additions. Remember my kids are young - and not particularly adventurous!
Wraps with chicken and cheese, spinach and cheese or just plain old cheese...
Sandwich
Fruit
Vegetables - cherry tomatoes, carrot, cucumber or celery sticks, snow peas/sugar snap peas, frozen corn kernels or corn on the cob
My Choc Chip cookie or Choc Banana Cake
Popcorn or pretzels
Hummus and rice crackers
Recipes to try
Honestly – it’s a family staple. It comes in handy ALL THE TIME – I always need a batch frozen in portions in the freezer for those days when I know making dinner at 5:30pm just isn’t going to happen. Pop some in a lunchbox when you’re on the go – oh how versatile is the zucchini slice!!
This is my basic recipe – but you can add other grated vegetables, you can top it with thinly sliced tomato, you can add sliced olives, you can add tuna, or feta. Pimp this any way you like.
Ingredients
- 4 large zucchinis grated
- 3 pieces of bacon sliced (organic, free-range/best quality you can find)
- 1 brown onion chopped
- 1 cup wholemeal spelt flour (or gluten-free flour)
- 5 eggs
- 2 tbls savoury yeast flakes (for dairy free) or two handfuls cheese, grated
- 1/2 cup olive oil
- 1 tsp dulse flakes (optional)
- salt and pepper
Instructions
1. Grate your zucchini. If the zucchini is very 'wet' (often large zucchinis contain more moisture) then grab a clean tea towel, pop your grated zucchini inside and give it a good old squeeze over your sink to get rid of excess moisture.
2. Add everything to a large bowl and stir until fully combined.
3. Pour into a baking tray and cook at 180 degrees for 25 minutes or until browned on top and cooked through.
4. Slice into pieces and freeze in portions perfect for lunch boxes!
Ingredients:
1 tbsp olive oil
1 brown onion diced thinly
2 - 3 cloves of garlic diced
2 rashers of bacon sliced
2 - 3 tbsp tamari or soy sauce
3 eggs
1 cauliflower cut into florets (or basmati rice)
Vegetables of choice broccoli, succhini, squash, carrot, peas, corn
Instructions:
1. Heat olive oil in wok over medium heat
2. Once warm, add onion, garlic and bacon to pan
3. Once onion is translucent, push all ingredients to the side and crack your eggs into the pan. Move the eggs around like scrambling them. Once cooked, mix onion, garlic, bacon and eggs together
4. Add the tamari to the pan and all the vegetables. If required, add more oil or tamari so that the vegetables can sweat. You want a bit of liquid at the bottom
5. While vegetables are cooking, add the cauliflower florets to your blender. You want to pulse them or grind them to the point they are like little grains of rice
6. Add them to the pan with the vegetables once veggies have softened and cook away for 4-5 minutes or until the cauliflower becomes soft
If you want to use rice instead of cauliflower then follow the packet instructions for cooking and add to the pan once veggies are soft
See and print the 10 chicken recipes here.
It’s a life-skill. Learn how to roast a chicken and you will always be able to whip up a super simple dinner.
Ingredients:
1 roast chicken
1 whole lemon
Olive Oil
Pinch of salt
Vegetables of choice (Potato, Sweet potato, carrot, onion, pumpkin)
Method:
1. Preheat oven to 180 degrees
2. Pierce the lemon with a skewer or knife all the way around
3. Place the lemon inside the chicken cavity
4. Drizzle olive oil over the chicken and sprinkle generously with salt
5. Pour some water into the base of the pan (amount will depend on the size of the pan - but make sure it’s fully covered by around 1cm)
6. Place into the oven - As a guide, a 1.5kg whole chicken takes about 30 minutes per 500g of weight to cook in an oven preheated to 180°C
7. Baste about 45 mins into cooking with the water from the pan to keep the skin moist. If the water has evaporated, add a little more to keep the base covered.
8. To test if the chicken is cooked pierce deeply with a skewer - if the juices are pink keep cooking until you see clear juices.
9. Remove from the oven and let is rest for 10 minutes before carving.
Roast Veggies:
1. Peel and chop your veggies
2. Place in an oven tray and drizzle with olive oil and salt
3. Roast at the same time as your chicken, turning part way through.
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