Article by: Beatriz C.

Featured Photo by: Sandro L.

With the start of a new school year, students are settling back into their old study habits, designated sports, and other commitments. With all these factors rushing back into our lives after a relaxing summer, it can be very easy to forget about an important aspect of our day-to-day lives: our eating habits.

As teenagers, we can often fall into the trap of junk food and sweets, which can cause the common post-lunch period sleepiness. What goes on our plates plays a significant role in our academic and physical performance. This is why it is so important to be mindful about what our meals look like.

In this article, you will find five recipe ideas for nutritious and delicious packed lunches that can be easily prepared at home, and that include all the nutrients you’ll need for the day. These meals are also well-complemented by fruit slices, vegetable cuts, or any other healthy snack!

 

Chicken, Avocado and Spinach Wrap

Estimated Preparation Time: 15 minutes

 

Ingredients:

• ½  grilled chicken breast cut in strips
• 1 tortilla wrap
• ½ fresh avocado
• 1 cup fresh spinach
• Cheese to taste

Directions:

1. Mash the avocado into a paste with a fork and spread over the open tortilla wrap
2. Place all other ingredients onto the tortilla and sprinkle the cheese to taste before folding the wrap
3. Slice the wrap in half and enjoy!

 

Colourful Vegetarian Salad Jar (gluten-free too!)

Estimated Preparation Time: 10 minutes

Ingredients:

Base:

• 1 cup canned whole chickpeas (drained)
• 5 cherry tomatoes
• 2 cups romaine strips
• 6 feta cheese cubes
• ½ cup of chopped walnuts

Dressing:

• 1 ½ tablespoons of olive oil
• ½ tablespoon of vinegar or squeezed lemon
• 1 teaspoon of dijon mustard
• 1 teaspoon of honey (optional)

Directions:

1. Arrange all base ingredients to your liking into separate layers in a mason jar or preferred container
2. Whisk all the dressing ingredients together, and pour it into a container separately for your use the next day
3. Refrigerate both containers overnight
4. Pack the next morning, and enjoy for lunch!

 

Quinoa and Mince Beef  Pasta Bowl

Estimated Preparation Time: 18 minutes

Ingredients:

• 2 ½ cups of cooked pasta
• 1 cup of cooked quinoa
• 1-2 cups grilled beef mince
• 2 tablespoons of cream cheese
• 5 cherry tomatoes
• Olive oil to taste

Directions:

1. In a container, mix the hot pasta, quinoa and cream cheese
2. Top pasta with halved cherry tomatoes and grilled mince before seasoning with salt, pepper and olive oil to taste
3. Heat in a microwave before consumption

 

Fibresome Banana Muffins (Dairy and gluten free, vegetarian)

Estimated Preparation Time: 8 minutes for preparation and 15-20 minutes for baking

Ingredients:

• 2 ripened cavendish bananas
• 4 eggs
• 4 tablespoons oat bran
• 4 tablespoons almond meal
• 1 teaspoon vanilla essence
• 1 teaspoon cinnamon

Directions:

1. Preheat oven to 180ºC
2. Line half of a muffin tray
3. Blend all ingredients together in a blender or food processor
4. Fill the muffin cases, and bake at 180ºC for 15 to 20 minutes, or until golden

 

Smoked Salmon and Vegetable Frittatas

Estimated Preparation Time: 10 minutes for preparation and 20-25 minutes for baking

Ingredients:

• 1 cup of finely chopped broccoli
• 1 cup of bell pepper slices
• ⅓ cup of finely chopped smoked salmon
• 3 halved cherry tomatoes
• 2 whole eggs
• Additional 2 egg whites
• Salt and pepper to taste

Directions:

1. Preheat oven to 180ºC
2. Line half of a muffin tray
3. Whisk together all ingredients in a large mixing bowl and spoon mixture into the muffin tin
4. Bake for 20-25 minutes until golden on top and fully cooked through