Easy to make, full of fibre and low in fat.
Once made it will last for about 3 days, so is a great salad to make on Sunday night for a portable lunch on Monday and Tuesday. Add any pre-cooked or raw vegetables that you like to the finished recipe for an extra vitamin boost. Fruits like apricots or pomegranate work particularly well also.
Ingredients
- 200g couscous
- 40g raisins
- 1 tsp ground cumin
- 1/2 tsp ground cinnamon
- 350ml hot chicken stock
- 100g tinned chickpeas - rinsed
- 3 tblsp olive oil
- 2 tblsp lemon juice
- 1/2 red onion, finely diced
- 2tblsp chopped flat-leaf parsley
- salt and pepper
MethodPut the couscous in a large bowl with the raisins and spices, season with salt and pepper, and mix well. Pour the chicken stock over the couscous and cover immediately with a large plate or cling film to seal in the steam. Set aside for 10 minutes.
Fluff up the couscous with a fork to separate the grains and stir in the chickpeas. lemon juice, olive oil, red onion and parsley.
Once cooled, refrigerate and store for up to 3 days.
Grilled Salmon Tacos with Avocado Salsa
Full of healthy omega-3 fats and vitamin c.
Ingredients
- 1 tbsp. smoked paprika
- 2 tsp ground cumin
- 3 skinless salmon fillets
- 200g natural yoghurt
- 1 crushed garlic clove
- 2 ripe avocados - stoned, peeled and diced
- 1 red onion- finely diced
- 2 large tomatoes- deseeded and finely chopped
- 1 lime - juiced
- small bunch of coriander - chopped
- 8 taco shells
Heat the grill to high and line a large baking tray with foil. Mix the spices and rub onto the salmon before placing onto the baking tray. Grill for 8--10 minutes or until cooked through.
While the salmon cooks, combine the yoghurt with the garlic and season to taste. In another bowl, combine the avocado, onion and tomato. Add the lime juice, season and scatter with coriander.
Warm the taco shells in the oven. When ready to serve, flake the salmon into the shells before topping with the salsa and yoghurt.
Butternut Squash and Lentil Soup
Low fat and high in fibre, vitamins and minerals, this soup will keep for up to 5 days refrigerated. Heat before college and transport in a flask for a warming January lunch.
Ingredients
- 1 butternut squash - peeled and cubed
- 1 white onion - chopped
- 2 cloves of garlic - chopped
- a few large handfuls of spinach
- 1 can of coconut milk
- 1 cube chicken or vegetable stock
- 5 tblsp red lentils
- 1 tblsp mild curry powder
Method
Fry the onion in some oil in a large pot until translucent. Add the quash, lentils and curry powder and fry for 3 minutes, stirring gently to make sure everything is evenly coated in the spices.
Boil the kettle and add 500ml hot water into the pot along with the coconut milk and stock cube. Bring to the boil.
Add the spinach, stir well and turn the heat down. Simmer for one hour.
Blitz with a hand blender and allow to cool before refrigerating in a Tupperware container.
