Al fresco meals to break the al desko habit

Well, now there are no excuses. Here are a week’s worth of light summer recipes you can easily make in the morning ready for lunch or rustle up for supper – perfect for eating al fresco when the sun is out, and to give you a desk break. Maybe you and your colleagues could even take it in turns to bring lunch for each other.

Christina Merryfield, Lead Dietitian at the Cromwell Hospital, says: “Just going to heat up your lunch is a good way to take a break from your desk – or enjoy it cold and eat it outside the office on a sunny day.”

Monday
Tomato and mozzarella wrap

Christina Merryfield: “This wrap filled with rocket and tomato can contribute to one of our 5 a day. Using wholemeal wraps can increase the fibre content.”

Prep and cook time: 10 min

Ingredients (4 servings)

• 4 large flour tortilla wraps, or sun-dried tomato tortillas, 25cm in diameter
• 4 tbsp wholegrain mustard (optional)
• 350g fresh mozzarella, drained and sliced
• 4 large vine tomatoes, cored and sliced
• 120g rocket, washed
• freshly ground black pepper

Method

1. Spread the tortillas with mustard, if using. Top the middle section of the tortilla with slices of mozzarella and then season with a little pepper.
2. Top with tomato slices, more seasoning, and then rocket leaves. Fold the ends of the tortilla wrap inwards by about 4cm and then roll tightly into a wrap.
3. Cut in half before serving.

Nutritional information (per serving)

• cal: 483
• protein (g): 31.9
• fat (g): 21.6
• saturated fat (g): 10.3
• carbs (g): 43.7
• sugars (g): 2.6
• fibre (g): 4.1
• salt (g): 2.5 (or 3.7 with mustard)

Tuesday
Chickpea salad with spinach and dates

Christina Merryfield: “Chickpeas are low in fat and a great alternative to meat. This veggie dish can count towards one of your 5 a day and provide you with long-lasting energy, helping you to combat the afternoon slump. The recipe is also a rich source of fibre.”

Prep and cook time: 20 min

Ingredients (4 servings)

For the dressing:
• 150g pitted dates, soaked in hot water for 10 minutes
• 2 cloves garlic, minced
• 3 tbsp balsamic vinegar
• 100ml extra-virgin olive oil
• salt
• freshly ground black pepper

For the salad:
• 600g canned chickpeas, drained
• 180g baby spinach leaves, washed
• 2 large carrots, peeled and grated

Method

1. For the dressing: Drain the dates from their soaking liquid and place one-third in a food processor with the garlic, vinegar, olive oil, and seasoning. Blend on high until smooth.
2. For the salad: Slice the remaining dates and briefly toss with the chickpeas, spinach leaves, and carrot in a mixing bowl.
3. Divide between salad bowls and spoon over the dressing before serving.

Nutritional information (per serving)

• cal: 545
• protein (g): 10.3
• fat (g): 25.8
• saturated fat (g): 4.1
• carbs (g): 69.2
• sugars (g): 24.2
• fibre (g): 12.2
• salt (g): 2

Wednesday
Chicken pitta pockets

Christina Merryfield: “Rich in protein and low in sugar, this recipe is a simple, filling lunch that can be eaten hot or cold. The pepper, garlic and herbs mean there’s no need to season with salt. Add extra mixed salad leaves such as watercress and rocket to boost the fibre and taste.”

Prep and cook time: 1h (if you are making these for lunch, cook the chicken the night before to save time)

Ingredients (4 servings)

• 2 large chicken breasts, trimmed
• 2 tbsp olive oil
• 1 tsp dried oregano
• 2 tbsp extra-virgin olive oil
• 4 wholegrain pitta breads
• 1 head curly lettuce, leaves separated
• freshly ground black pepper

Method

1. Preheat the oven to 190C(170C fan)/375F/gas mark 5.
2. Make a few incisions in the skin and flesh of the chicken breasts with a sharp knife. Rub them with olive oil and season with pepper. Place in a roasting dish and roast for 30-35 minutes until the juices run clear from the thickest part of the chicken; they should register at least 75C/167F on a meat thermometer.
3. Remove from the oven and leave to rest for 10 minutes, uncovered.
4. After resting, remove the skin and cut the meat away from the bones. Cut the breast into slices and toss with the oregano and extra-virgin olive oil in a mixing bowl.
5. Make an incision in the pitta breads to open them up before filling with lettuce leaves and the cooked chicken.
6. Serve warm or cold; cover and chill the sliced chicken overnight before using for a cold version.

Nutritional information (per serving)

• cal: 423
• protein (g): 30.3
• fat (g): 18.5
• saturated fat (g): 3.8
• carbs (g): 36.1
• sugars (g): 0.8
• fibre (g): 5.0
• salt (g): 1

Top tip: Add a little pesto for some extra zing.

Thursday
Japanese noodles and veg

Christina Merryfield: “This colourful dish with its variety of vegetables is low in saturated fat and can be eaten hot or cold.”

Prep and cook time: 25 min

Ingredients (4 servings)

• 400g dried udon noodles
• 250g mange tout, halved
• 2 large red peppers, cored and cut into strips
• 2 large carrots, peeled and cut into matchsticks
• 2 tbsp sesame oil
• 2 tbsp soy sauce
• 2 tbsp rice wine vinegar
• 1 pinch caster sugar
• 2 tbsp sesame seeds

Method

1. Bring a large saucepan of water to the boil. Add the noodles, return to the boil, and cook for 8-10 minutes until tender to the bite. Add the mange tout and cook for a further 30 seconds.
2. Drain well and refresh the noodles and mange tout immediately in iced water. Once the noodles are cold to the touch, drain again and pat dry.
3. Toss the noodles and mange tout with the peppers, and carrots in a mixing bowl.
4. Briefly whisk together the sesame oil, soy sauce, vinegar, and sugar in a small mixing bowl. Add it to the noodles and vegetables and toss well to coat.
5. Divide between lunch boxes and sprinkle with sesame seeds. Cover and chill until ready to eat.

Nutritional information (per serving)

• cal: 340
• protein (g): 8.7
• fat (g): 10.9
• saturated fat (g): 1.2
• carbs (g): 65.4
• sugars (g): 6.8
• fibre (g): 4.6
• salt (g): 1.25

Friday
Bulgur salad with lentils and broccoli

Christina Merryfield: “This dish can help you feel fuller for longer, giving you energy in the afternoon. It is rich in fibre (providing two thirds of our recommended intake) and nutrients. As bulgur wheat is a whole grain, it has more nutrients than refined grains. The dish is also low in saturated fat.”

Prep and cook time: 40 min

Ingredients (4 servings)

• 220g bulgur wheat, rinsed and drained
• 450ml low sodium vegetable stock
• 165g green lentils
• 1 head broccoli, prepared into florets
• 2 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 80g dried cranberries
• 1 small bunch flat-leaf parsley, leaves only
• salt
• freshly ground black pepper

Method

1. Place the rinsed bulgur in a large bowl. Bring the stock to the boil in a saucepan set over a moderate heat. Pour the boiling stock over the bulgur and stir well. Cover and set aside for 25-30 minutes to absorb the liquid.
2. Meanwhile, place the lentils in a saucepan and cover with at least 5cm water. Bring to the boil over a moderate heat and cook for 5 minutes before reducing to a simmer. Cook steadily for 15-20 minutes until the lentils are tender and cooked through; add more water if it starts to run dry. Drain when ready and refresh in iced water.
3. Cook the broccoli in a large saucepan of salted boiling water for 3 minutes. Drain well and refresh with the lentils in iced water.
4. Drain the lentils and broccoli when cool to the touch. Add the lentils and broccoli to the bowl of bulgur wheat along with the olive oil, lemon juice, cranberries, parsley leaves, and plenty of seasoning. Toss well to mix.
5. Spoon into containers, seal well, and chill until ready to eat.

Nutritional information (per serving)

• cal: 489
• protein (g): 18.2
• fat (g): 7.9
• saturated fat (g): 1.1
• carbs (g): 89.6
• sugars (g): 18.3
• fibre (g): 20
• salt (g): 1

References

1. Concerns over long-term physical health of under-pressure workers, National Charity Partnership http://tescocharitypartnership.org.uk/about/news/article/concerns-over-long-term-physical-health-of-under-pressure-workers