How To Boost Your Health With Polyphenol Packed Lunches
If you’re able to enjoy an al fresco lunch break as the weather improves, why not boost the health factor with a Mediterranean Diet inspired selection of lunches on the go. Be sure to pack your extra virgin olive oil in a small dark bottle for extra flavour and polyphenol power.
Chicken Quinoa Bowl
Ingredients
- 1 tablespoon dried Italian seasoning
- 3 cloves garlic, minced
- 1 ¼ teaspoons salt
- ¾ teaspoon ground pepper
- ½ teaspoon crushed red pepper
- 1 ½ pounds boneless, skinless chicken thighs
- 2 medium zucchini, sliced into 1/2-inch-thick half-moons
- 2 cups cherry tomatoes
- 2 tablespoons extra-virgin olive oil
- 1 ¾ cups water
- 1 cup white quinoa
- ½ cup prepared basil pesto
- Thinly sliced fresh basil for garnish
Instructions
- Preheat oven to 400ºF. Line a large rimmed baking sheet with foil. Combine Italian seasoning, garlic, salt, pepper and crushed red pepper in a small bowl.
- Toss chicken, zucchini, tomatoes, oil and the Italian seasoning mixture together in a large bowl until evenly coated. Arrange chicken and vegetables in a single layer on the prepared baking sheet.
- Roast until the zucchini is tender, the tomatoes start to burst and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 20 minutes. Remove from oven; let cool for about 10 minutes. Transfer the chicken to a plate and shred, using 2 forks.
- Meanwhile, combine water and quinoa in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to low; cover and simmer until the liquid is absorbed, 12 to 15 minutes. Remove from heat; let stand for 5 minutes. Fluff with a fork.
Tomato Salad With Grilled Halloumi.
This Mediterranean Gem from Purewow.com is a real hit for vegetarian palates.
Ingredients
- 1 pound tomatoes, sliced into rounds
- ½ lemon
- Flaky salt and freshly ground pepper
- Extra-virgin olive oil
- ½ pound halloumi cheese, sliced into 4 slabs
- 5 basil leaves, torn
- 2 tablespoons finely chopped flat-leaf parsley
Instructions
- Preheat a grill or grill pan over medium-high heat.
- Arrange the tomatoes on a serving platter or four plates. Lightly squeeze the lemon over them and season with flaky salt and pepper.
- Brush the grill grates with oil, then add the halloumi and cook, turning once, until marks appear and the cheese is warmed throughout, about 1 minute per side. Place on top of the tomatoes. Drizzle the salad with olive oil and sprinkle with the basil and parsley. Serve immediately.
Mediterranean Wrap With Extra Virgin Olive Oil
This simple but satisfying Mediterranean Wrap from Yummly.com is a great option for a Mediterranean packed lunch.
Ingredients
- 1/2 cup water
- 1/3 cup couscous (whole-wheat)
- 1 cup fresh parsley (chopped)
- 1/2 cup chopped fresh mint
- 1/4 cup lemon juice
- 2 Tbsp. extra-virgin olive oil
- 2 tsp. minced garlic
- 1/4 tsp. salt
- 1/4 tsp. freshly ground pepper
- 1 lb. chicken breasts
- 1 medium tomato (chopped)
- 1 cup cucumber (chopped)
- 1/2 cup Kalamata olives
Instructions
- Bring the water to boil in a saucepan. Stir in the couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork.
- Combine parsley, mint, lemon juice, oil, garlic, pepper and 1/8 teaspoon salt in a small bowl.
- Cut the chicken breasts into long narrow strips about ¼ to ½ inch wide.
- Toss the chicken strips in a medium bowl with 1 tablespoon of the combined mixture and the remaining 1/8 teaspoon of salt.
- Place the strips in a large nonstick skillet and cook over medium heat until cooked through, a few minutes per side.
- Cut the grilled strips into bite-sized pieces.
- Stir the remaining parsley mixture into the couscous and add the tomato, cucumber, and olives. Add a sprinkle of feta cheese to taste.
Essential Store Ingredients For A Mediterranean Diet Inspired Packed Lunch
The Mediterranean diet is renowned for its health benefits and delicious flavors, making it an ideal choice for packed lunches. To create a Mediterranean-inspired packed lunch that’s both nutritious and tasty, focus on key store cupboard ingredients. Staples like chickpeas, canned tuna, whole grains, and sun-dried tomatoes can form the foundation of your meal. Don’t forget the star of Mediterranean cuisine: extra virgin olive oil. This versatile ingredient not only enhances the flavor of your dishes but also provides essential healthy fats. With these ingredients on hand, you can easily whip up a variety of satisfying and wholesome lunches that will keep you energized throughout the day.
