Your Guide to healthy & tasty Lunch in a Jar
Are you feeling somewhat helpless and tired when it comes to thinking about what to have for lunch at work? Can’t stand the thought of store-bought lunches or unhealthy meals at the cafeteria any longer? It is so satisfying to look forward to a healthy and wholesome lunch on your weekdays and not having to deal with weariness and not being able to concentrate after a rich and fatty meal.
I’ve come up with a simple and informative guide on how to solve this problem by making yourself a healthy and satisfying lunch in a jar. There are so many possibilities to mix grains and greens in just one jar and have the best lunch for your workday.
Also on a side note, these lunches are not only healthy but also super easy to prepare, they produce less waste and you are on a path of eating more conscious and maybe bring your colleagues to join you in the idea of this type of lunch.
I hope this post inspires you a little and also helps you get started with eating healthy and wholesome lunches when you’re at work, uni or school.
The very first thing you need is a mason jar. The size of the jar depends on how much you usually eat or how hungry you are normally. I use a 700 g jar, but you’ll see over time which size fits you best. You can put all the ingredients into the jar and then shake it (with the lid on), or stir the ingredients when in the jar or previously in a separate bowl before you put them into the container.
Okay, let’s start by listing all of the possible grains and legumes that can be the basis f
No need for cooking: couscous, polenta, instant or ramen noodles. They are “cooked” by pouring hot water over them. You can do it with all the other ingredients in the jar or in a separate bow. Then let it rest and soak for a few minutes.
Cooking needed or buy cooked ones in a can: beans of all kinds, chickpeas, lentils of all kinds, sweet corn.
Veggies: carrots, cucumber, leek, bell pepper, button mushrooms, tomatoes, zucchini, sweet corn, also spinach. You might want to chop them really small or grate them if you don’t want to sauté them. I usually sauté leek or spring onions, because I don’t like the raw taste.
Herbs: parsley, chive, basil, rosemary, thyme (add fresh, dried or frozen).
Seasoning: salt, pepper, dried garlic.
Condiments: soy sauce, vinegar, olive oil, lemon juice
Other ingredients that might fit: plain yogurt or curd cheese, feta or mozzarella (also the vegan versions).
Cold – Summer Lunch: I love to mix all kinds of veggies together and add couscous or quinoa (for me, these are typical summer grains). Also, a noodle salad with cucumber and tomatoes is the real deal in the summer months.
Warm – Winter Lunch: I made a lot of soups in a jar during the cold months. I simply added vegetable broth, some veggies like mushrooms, spinach and carrots, added ramen noodles and also soy sauce. Then I poured hot boiling water into my jar and let it soak for a few minutes. The same goes for warm dishes with couscous or polenta.
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Don’t forget to check out our health posts for a healthy lifestyle!