Waldorf chicken salad wrap

LUNCH IDEAS FOR THE WHOLE FAMILY

(BACK TO SCHOOL)

Waldorf salad is traditionally made of fresh apples, celery, grapes and walnuts, dressed in mayonnaise, and usually served on a bed of lettuce as a starter or a light meal. Fill this in a whole grain tortilla and you have yourselves a delicious wrap for lunch. There are several textures in this filling and every mouthful is an explosion of flavour. To make it lighter I substituted mayonnaise with Greek yogurt. Don't worry about making the wrap soggy if packing it for school or work. The baby spinach prevents the dressing from affecting the texture of the tortilla. Use granny smith apple or any other tart variety of apple. 

Ingredients: (Serves 4, two small tortilla each)
8 small whole wheat tortilla
2 cooked chicken breasts chopped 
1 granny smith apple peeled, cored and chopped
1 cup seedless grapes halved
1 stalk celery chopped
1/3 red onion chopped
Handful chopped walnuts (omit for nut free lunch)
Dressing
1 tsp mayonnaise
2 tbsp Greek yogurt
1 tbsp mustard
1/2 tsp dried thyme
freshly ground black pepper

• Keep all the chopped veggies, fruits and chicken ready in a bowl.
• Prepare the dressing and add to the salad, mix well to combine . 
• Warm a tortilla in the microwave for 10 seconds. Place several leaves of baby spinach in the centre  of the tortilla and over it a large heap of filling. Fold and secure with a toothpick.

 More quick and easy lunch ideas in the coming weeks..

       

Black bean salad with avocado

LUNCH IDEAS FOR THE WHOLE FAMILY

(BACK TO SCHOOL)

Black bean salad with avocado

This salad has nutrition galore and makes a great lunch or side dish. Add grilled chicken or fish to it for main course. Add some lime juice to avocado to prevent discolouration. Prepare the salad complete with dressing and pack for lunch with an ice pack or prepare salad and dressing separately and pack for lunch in separate containers. Toss with the dressing just before eating . 
Ingredients: (Serves 4-5)
2 cans black beans rinsed and drained
2 cups frozen corn 
2 red peppers chopped
1 red onion chopped
2 avocados peeled and chopped
1/2 cup fresh parsley chopped
Dressing
2 tbsp olive oil
5 tbsp lime juice
1 tsp lime zest
1/2 tsp salt
1/2 tsp sugar
1/2 to 1 tsp hot sauce
freshly ground black pepper
3 cloves garlic finely grated
1 inch ginger finely grated

• Whisk together all ingredients for the dressing in a bowl and keep aside.
• Prepare the beans and veggies for the salad. 
• Add some lime juice to avocado to prevent discolouration.
• Spray a non stick pan with cooking oil and place over medium heat. Sauté corn stirring frequently till slightly charred about 7-8 minutes. 
• Place all the ingredients for salad in a bowl and pour dressing over it. Toss to mix well.

Black bean salad with avocado

 More quick and easy lunch ideas in the coming weeks..

Veggie Wrap

LUNCH IDEAS FOR THE WHOLE FAMILY
(BACK TO SCHOOL)

Veggie Wrap

If you are tired of the same sandwich or salad for lunch, why not combine the two in a wrap. Wraps can include all fixings of a salad and sandwich. Just wrap up your favourite fillings and you are all set. This one here is a simple veggie wrap with all the fresh veggies  and a simple dressing. You can wrap all the veggies in the tortilla and pack the dressing in a separate box to keep the tortilla from getting soggy. Pour it over the veggies just before eating and enjoy the fresh crispness.

All the beautiful fresh and crisp veggies for your Veggie Wrap

Ingredients: (Serves 4, two small tortilla each)
8 small whole wheat tortilla
2 small tomatoes sliced
1/2 English cucumber chopped
1 green pepper cut in thin strips
1/4 red onion thinly sliced
1/4 head iceberg lettuce shredded
5-6 button mushrooms thinly sliced
1/3 cup grated cheddar cheese
alfalfa sprouts
Dressing
1 tbsp mayonnaise
1 tsp tomato ketchup 
2 tsp chilli sauce
1-2 tbsp old style grainy mustard

• Keep all the chopped veggies ready to wrap.
• Make the dressing by mixing all the ingredients together. You can adjust the sweetness and heat as per your taste by altering the amount of ketchup and hot sauce.
• Warm a tortilla in the microwave for 10 seconds. Fill the centre with all the veggies and cheese. Drizzle a teaspoon of dressing on top and fold. Secure with a toothpick and enjoy.
• If packing lunch for later wrap all the veggies in the tortilla and pack the dressing in a separate box to keep the tortilla from getting soggy. Pour it over the veggies just before eating.

Veggie Wrap

 More quick and easy lunch ideas in the coming weeks..

Teriyaki chicken wrap

LUNCH IDEAS FOR THE WHOLE FAMILY

(BACK TO SCHOOL)

Teriyaki chicken wrap

If you are tired of the same sandwich or salad for lunch, why not combine the two in a wrap. Wraps can include all fixings of a salad and sandwich. Just wrap up your favorite fillings and you are all set. 

This one here is an Asian style chicken wrap with fresh veggies and teriyaki sauce. You can fill the wraps with chicken and veggies and pack the dressing in a separate box. This will prevent the tortilla from getting soggy. Pour it over the veggies just before eating or use as a dipping sauce.

Teriyaki chicken wrap 

Teriyaki chicken wrap

Ingredients: (Serves 4)

4 large whole wheat tortilla

2 cooked chicken breasts chopped or sliced

2 large carrots shredded

1 red pepper cut in thin strips

2 cups bean sprouts

2 cups shredded savoy cabbage

chilli garlic sauce (optional)

1 cup teriyaki sauce(store bought or home made - see recipe below) 

1. Keep all the chopped veggies and chicken ready to wrap. 
2. Prepare the dressing a day before. 
3. Warm a tortilla in the microwave for 10 seconds. Fill the centre with veggies and chicken. Drizzle a teaspoon or two of dressing and some hot sauce on top and fold. Secure with a toothpick and enjoy. 
4. If packing lunch for later wrap all the veggies and chicken in the tortilla and pack the dressing in a separate box to keep the tortilla from getting soggy. Pour it over the filling just before eating.

All the veggies ready to fill

Teriyaki sauce / marinade

Ingredients: (1 cup yield)

1/3 cup soy sauce

1/8 cup white or brown sugar

1/8 cup rice vinegar

1/4 cup mirin (or 1/8 cup each sugar and rice vinegar)

1/2 tsp red chili flakes (optional)

2 cloves garlic, minced

2 tsp fresh ginger root, minced

1 tbsp cornstarch dissolved in 1-2 tbsp water

1. Combine all the ingredients in a saucepan except corn starch. Stir the mixture over medium heat until the sugar dissolves and sauce starts to reach a simmer.
2. Add the corn starch mixture while stirring to avoid any lumps.
3. Reduce heat and simmer for 2-3 minutes, until slightly thickened.
4. If the sauce becomes too thick, add some boiling water.
5. Cool.

Whole grain tortilla with the filling

 More quick and easy lunch ideas in the coming weeks..