LUNCH BOX IDEAS | #g.elfoodies

Hello everyone!! I miss you all.
It’s been a while since my last post. After the lockdown real-life hit me! Having a full-time job far away from my hometown limited my free time. I believe I’m not the only one in this position. Well, it must be hard for all of us but I’m glad that we are free to go to work (at least).

Since I have been struggling to find time to cook a proper meal I started thinking about what could be the easiest way to prepare a nice tasty lunch for work! I came up with the easiest solution. Ask your mum or your boyfriend to cook for you, I am kidding guys! 🙂

So today I’m sharing with you an easy lunch box to prepare for work full of vitamins.

Shopping List

  • Your favourite salad mix (I used lettuce & baby rocket)
  • 3 tbsp pre-cooked chickpeas
  • 2-3 mushrooms
  • A carrot
  • Sun-dried tomatoes
  • A cucumber
  • 50g 0% fat feta cheese (click here to find out feta cheese benefits)

DIRECTIONS

Step 1: Chop the carrot and the mushrooms.

Step 2: Heat olive oil in a frying pan over medium-high heat. Add the chopped carrot and mushroom, cook for 2 – 3 minutes and then add 3tbsp chickpeas. Do not forget to add salt, black pepper and broken coriander. Cook for 7 minutes and let them cool down.

Step 3: Meanwhile place the remaining ingredients in a box.

Step 4: Once the cooked ingredients cool down add them in the box.

Step 5 –Dressing– : A tbsp of tahini. For a better taste add the dressing before you eat the salad. If you are not a big fan of tahini add some olive oil lemon juice dressing and you are ready!

Lunch Box by g.elfoodies

Find more ideas below

Salad Box

  • Lettuce
  • Grilled halloumi cheese & mushrooms
  • Tomato
  • Shaved cucumber, carrot & beetroots
  • 3 tbsp oats
  • Olive oil dressing

Chicken Curry Box

  • Vegetables
  • Chicken breast
  • 1/2 cup tomato sauce
  • 1/2 water (maybe you will need more)
  • curry powered
  • broken coriander
  • salt

Enjoy!

#g.elfoodies

Message

Economic but healthy meal – g.el foodies

Dear readers,

I guess you are wondering what kind of a cheap food could be healthy with a lot of benefits for our health. Usually, when we think about an economic meal, in our mind comes junk food or something precooked and totally unhealthy.

Today I have great news for you, I will share with you a little secret, a very cheap meal (10-12‎, 6-7 servings) which contains three of the world’s healthiest ingredients.

According to studies, SPINACH, GARLIC and FETA CHEESE are recognised word-wide for their benefits.

SPINACH:

  • Improves immune system (Vitamin A)
  • Important source of vitamin for pregnant women (high in Vitamin B9)
  • Keeps your bones & muscles strong (Calsium & Iron)
  • Improves oxidative stress, eyesight & blood pressure (vitamin K1)
  • Prevents cancer
  • Fights Alzheimer’s disease
  • Improves neurological function (vitamin C)
  • For more info click here and here

Garlic / The “immunity shot”:

Feta cheese:

  • Helps to reduce migraines and other forms of chronic headache (vitamin B2)
  • Helps to reduce the levels of Anemia (vitamin B12)
  • Improved body composition (high in CLA)
  • Supports bones (Calsium)
  • is a vegetarian source of protein
  • For more info click here

That’s amazing!! Lets see what you will need for this dish!

shopping list

Barilla CANNELLONI

2 medium white onions

1 garlic clove

300g feta cheese (preferably Low in fat)

500g tomato Passata

3 bunches fresh spinach

Red CHILLI FLAKES, DRY BASIL ,ground black pepper & SALT

shaved cheese for garnish

2 oven pans to place the cannelloni

Step 1: Cut & wash spinach

Step 2: Heat olive oil in a large frying pan over medium-high heat. Add the chopped garlic & onions, cook for 2 – 3 minutes until translucent. Add also red chili flakes & salt.

Step 3: Once the onions & the garlic mix are cooked add spinach (5-6 min).

Step 4: Place spinach mix in a colander & press out most of the liquid (don’t need to thoroughly squeeze dry). Then place Spinach mix in bowl & mix it with feta cheese.

Step 5: Filling

*Don’t forget to sanitize your hands first!

Use as garnish the remaining mix.

Final step: Spread the tomato passata over the cannelloni (the picture shows the small pan I use). Add some dry basil, ground black pepper & salt. Top with shaved cheese before cooking.

*Different cheeses have different saltiness. If you use salty cheese for garnish or more amount than I used I would recommend to not add any salt.

Place in the oven & cook for 35 to 40 minutes at 180C or UNTIL the top is golden & the pasta tender 

Enjoy!

#g.elfoodies

Colorful meal by g.elfoodies

Hey guys,

I hope you are all doing well.

I heard that you are getting tired of cooking every day. Well… me too!! But here you will discover an easy solution to enjoy your time cooking and your food.

Step 1.
Turn on the radio

Step 2.
Dance for 5 minutes and then you are good to go 🙂

Open the fridge and check if you have any leftover food.

If you have any leftover food think how you can eat/serve it again!
--
A few days ago, my brother's girlfriend cooked too much quinoa with bulgur and I did not want to threw it away.
Check below how I used it again.  

This is how Quinoa & Bulgur mix looks like

  1. For one portion you can use 1 cup of Quinoa & Bulgur (Recipe for the mix is below)

To make it more ‘attractive’ and presentable put some color on it.

food Color has a psychological impact. did you know about this? psychologists say that food color has impact on the expectations; the vision helps flavor PERCEPTION and the brain To enjoy the food MORE.

It could be a helpful tip if you are on a diet.

https://www.sciencedirect.com/science/article/abs/pii/S0022435919300703

I also had some butternut squash in my fridge.

2. I peeled it and cut it into 1-inch cubes (2/3 cup). Then I put it in a small sheet pan, added some salt, smoked paprika and pepper and baked it for 15-20 min.

Roasted Butternut Squash

Add it on the bowl with the quinoa & bulgur

3. Meanwhile, I chopped a medium cucumber & I de-seeded a small pomegranate.

4. I added some baby rocket and sun-dried tomatoes.

5. As soon as the roasted butternut squash was ready, I added some low-fat feta cheese.
















Chilli flakes & pumpkin seeds for the end.

Ingredients for quinoa & bulgur (one portion):

  • 1/2 vegetable stock

INSTRUCTIONS

In heated water (1 cup) pour the stock and the quinoa & bulgur mix. In about 20 minutes it will be ready.

WHAT YOU WILL NEED FOR THE SALAD

  • 2/3 butternut squash
  • 1 fresh pomegranate
  • 1 medium cucumber
  • fresh baby rocket
  • 4-5 sun-dried tomatoes
  • low-fat feta cheese
  • Pumpkin seeds
  • Chilli flakes
  • Salt & black pepper

Enjoy!
g.elfoodies