7 WAYS TO PIMP UP YOUR LUNCH IN UNDER 5 MINUTES
Stuck in a lunch rut?
We’ve all been there - reaching for the same thing every day due to lack of time, motivation or energy. But no matter how hectic your schedule gets or how low your motivation feels, there are simple tweaks and additions you can make to upgrade your plate in under 5 minutes, packing in those all-important nutrients to boost your health and longevity.
1. Keep sliced sourdough or rye bread in the freezer
Having a high-fibre bread option in the freezer allows you to create a quick meal in under 5 minutes. Perfect for toasting & topping with anything you’ve got on hand. Avocado, smoked salmon, fried egg, hummus cottage cheese or a lovely layer of nut butter—easy, delicious, and nutritious.
2. Stock up on good-quality jars or tins of oily fish
Sardines, anchovies, mackerel are all packed with those heart-healthy omega-3s. Get good-quality jars/tins (in olive oil) that you can keep in your cupboard and throw on toast or into a salad in under 1 minute.
Not into fish? Totally fine, but consider getting a good-quality omega 3 fish oil or algae supplement to keep levels topped up, and focus on including a variety of plant based omega foods such as chia seeds, flaxseed, hemp seeds, walnuts, or edamame.
3. Add a dollop of sauerkraut or kimchi for a quick dose of probiotics
A little sauerkraut can go a long way. They're great for gut health, easy to add to meals, and the jars can last for weeks in the fridge. Or, if you’re feeling adventurous, give homemade a shot!
4. Don’t forget the seeds!
Pumpkin, sunflower, chia, flaxseed, sesame, hemp…. Seeds are the unsung heroes of healthy meals. Sprinkle them on salads or yoghurt, mix in smoothies, or top your toast. Leave a jar on your kitchen counter to remind you to do this!
5. Drizzle over tahini to maximise healthy fats
Drizzle over veggies, toss it into dressings, or dip with some crunchy veggies. It’s a rich source of healthy fats and calcium, & adds a creamy, nutty flavour to pretty much anything. When possible, opt for the traditional smooth tahini produced in the Middle East as this is far more delicious and easy to drizzle.
6. Sprinkle pomegranate seeds for a pop of colour, fibre and antioxidants
Not only do they brighten up any dish, but these ruby jewels are packed with fibre & antioxidants to support gut health & lower inflammation. Toss on salads, sprinkle on roasted veggies & puddings, or just snack on them for a gut-boosting treat.
7. Spice it up
Don’t be shy with your dried herbs and spices! Aim to use 2-3 per meal to maximise their antioxidant and anti-inflammatory benefits. From sumac & cinnamon to za'atar & nigella seeds... the more the merrier.
Quick Reminder: If you're on medication, pregnant, or have health conditions, always check with your healthcare provider before adding in anything you’re unsure about.
