IF YOU DIDN’T think it already, you’ll be convinced we’re a bunch of sadists here in TheScore.ie kitchen when you see what we’re about to serve up for the month of January.
You’re probably still a few kilos above fighting trim after a Christmas of excess but this month is all about doing things properly, be it eating, sleeping or training. Isn’t it?
We can help you with the former if you heed our advice and get the gloves on for these three unbelievably tasty (and boring) lunch recipes.
1) Salmon with vegetables
This one is packed with protein and is perfect for both lunch and dinner.
Ingredients: Salmon or cod fillets (x2), broccoli, spring onions, courgettes, spinach leaves, wholegrain rice, extra-virgin olive oil, lime juice.
Method: Heat the oven to 180 ̊C. Boil the rice in a pot until you’re happy with its texture.
Chop the spring onions, the courgettes and the broccoli.
Into the oven place the salmon or cod fillets with the spring onions – wrapped in tin foil – and place the courgettes on top, drizzling with extra-virgin olive oil.
Cook until the fish is opaque and the courgettes are crisp at the edges.
Steam the broccoli until it is soft but never mushy.
After 10 minutes the fish and onions should be ready, after which you place them on the bed of rice and spinach, adding the courgettes and broccoli.
Sweeten it using the lime juice.
2) Avocado and rice salad
There’s no dressing this one up — it’s as lame as it sounds.
Ingredients: Avocado, sun dried tomatoes, green pepper, chickpeas, wholegrain rice, extra-virgin olive oil, lime juice.
Method: Cook the rice by boiling it until you’re happy with its texture. Some prefer it slightly hard, others opt for it more soft and fluffy.
Next you chop the avocado and the pepper into 1cm dices.
In a large bowl (with the avocado and pepper), mix in the olive oil and lime juice before placing it in your lunch box.
When the rice is cooked load it in on top before adding the chickpeas and sun-dried tomatoes.
How easy was that?
(If it’s messy looking you’ve done it right so don’t worry!)
Enjoy!
3) Chickpea salad
Don’t shy away from the chickpeas – a good serving of these can provide a fifth of your daily protein requirements.
Ingredients: Chickpeas, green beans, spring onions, red pepper, extra-virgin olive oil, balsamic vinegar, garlic paste, pine nuts and sesame seeds.
Method: Start by steaming the green beans until they’re tender.
Slice the spring onions and pepper and mix in a large bowl with the chickpeas, spring onions and when they’re cooked, the green beans.
Next you make your dressing. Using the garlic paste, vinegar and olive oil shake in a container until the liquid is smooth.
Pour over the salad and add the nuts and seeds to taste.
How many more days left in January?!
