Lunch on the Go E-Book

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2017

Beschreibung

Wave goodbye to boring shop-bought sandwiches and embrace the art of the lunchbox. Adults and kids alike will enjoy these imaginative homemade lunches created with care – the healthier, tastier and cheaper option.

Leseprobe

LUNCHON THE GO

LUNCH

ON THE GO

Over 75 delicious and healthy dishesfor kids and adults alike

Designer Geoff BorinEditor Alice SambrookHead of Production Patricia HarringtonArt Director Leslie HarringtonEditorial Director Julia CharlesPublisher Cindy RichardsIndexer Vanessa Bird

First published in 2016 byRyland Peters & Small20–21 Jockey’s FieldsLondon WC1R 4BWandRyland Peters & Small, Inc.341 East 116th StreetNew York NY 10029

www.rylandpeters.com

A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in-Publication Data has been applied for.

Recipe collection compiled by Alice Sambrook. Text © Amanda Grant, Annie Rigg, Belinda Williams, Carol Hilker, Claire and Lucy McDonald, Dunja Gulin, Helen Graves, Jenna Zoe, Jennie Shapter, Jenny Linford, Jordan Bourke, Laura Washburn, Louise Pickford, Nicola Graimes, Tori Finch, Tori Haschka and Ryland Peters & Small 2016. Design and commissioned photographs © Ryland Peters & Small 2016.

eISBN: 978-1-78879-002-4

ISBN: 978-1-84975-771-3

10 9 8 7 6 5 4 3 2 1

The authors’ moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

Notes* Both British (metric) and American (imperial plus US cup) measurements are included; however, its important not to alternate between the two within a recipe.* All eggs are medium (UK) or large (US), unless specified as large, in which case US extra large should be used. Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems.* Ovens should be preheated to the specified temperatures. If using a fan-assisted oven, adjust according to the manufacturer’s instructions.* For notes on food safety and reheating food see page 7.* Always sterilize mason/kilner jars before use.

CONTENTS

BEFORE YOU START

SANDWICHES, WRAPS & ROLLS

SALAD JARS, BOWLS & BENTOS

SOUPS & HOT FOOD

SAVOURIES

SNACKS

SOMETHING SWEET

INDEX

CREDITS

BEFORE YOU START

We all know the importance of eating a good breakfast, and enjoy looking forward to a nice dinner, but many of us neglect our lunch. Often it’s a dull sandwich – packed or bought hastily and soon forgotten. But the lunch hour can be a restorative oasis in the middle of the day, refuelling and energizing us for the activity of the afternoon. Making your own lunch is the perfect way to ensure that it is tailor-made to suit your needs, whether counting calories, following a vegan, gluten-free or paleo diet, or simply after something both wholesome and delicious for yourself or your family.

We are surrounded by more lunch options than ever before, whether from a traditional sandwich bar, convenience store or shiny food truck, but more often than not a compromise of some sort is involved in the purchases we make: flavour combinations, portion size and nutritional content are all variables of personal preference that have been decided by somebody else. On the other hand, a homemade lunch, created with care just the way you like it, is a much more enticing prospect. As well as being more economical than buying lunch every day, it allows you to plan a wider variety of balanced meals that give you exactly what you need – and if you are being careful with your diet, it helps keep you on track, too. No risk of thinking you are making a righteous choice, but actually eating something packed with hidden nasties. Whether a busy office worker, student, or eagerly hungry child, a packed lunch is a little slice of home: reassuring and comforting and just what you fancy. With more than 75 recipes to choose from, including salads, wraps, savouries, street food, sushi and bento boxes, there is plenty of inspiration in the pages that follow.

There are many suitable options for both meat eaters and vegetarians, but do think of the recipes as templates and feel free to adapt and develop them as you like: vary fillings, breads or toppings as needed to suit your dietary requirements.

Many of the recipes can be made with leftovers, and once you’ve grasped the basics of batch cooking and using your freezer to best advantage (see page 8) you’ll be whipping up a tasty lunch in minutes.

With a little bit of thought and planning, packed lunches can be quick and easy to prepare – just invest in a lunchbox and a few key store cupboard provisions (see pages 8–9), and you’ll be all set to pack tempting treats to eat for lunch every day. Getting children involved in choosing and packing their own lunchbox with a nice variety of foods is also a good way to engage their interest in lunch.

It doesn’t have to stop at lunch, either; try making a tasty morsel from the Snacks chapter or baking a treat from the Something Sweet section as a welcome change from the usual pre-packaged confectionery.

If you are new to the idea of taking your own lunch, why not give it a try and see how much you enjoy it? Once you embrace lunch on the go, however you approach it there’s no doubt that lunchtime will soon start looking a whole lot more delicious.

HINTS AND TIPS

Putting together a well-rounded lunch on the go needn’t be time-consuming or tricky, or require much special equipment. All you need is something to transport it in – and even an old ice cream tub will do! Here are some hints and tips on how to make it as easy as possible.

Choose your receptacle wisely

Although nearly any receptacle will do, it is worth selecting a smallish, sturdy box with an airtight lid to keep your lunch fresh and avoid the risk of spillages. Good-quality clip-lock plastic boxes with small removeable inserts are available, and these are extremely versatile, perfect for packing dips and sprinkles separately. Tiffin tins and bento boxes are handy, too, for their separate compartments. Clean miniature jam jars or even travel-size toiletry bottles are useful for taking dressings and toppings, and large food jars or mason/kilner jars with lids can be good for salads (see pages 42, 45 and 46).

Pack your lunch with care

Choose a box that’s only just big enough for your lunch without squashing it, as that will stop it from falling apart. If your box is too big for your sandwich, try wrapping the sandwich in greaseproof paper before packing it; this will help it keep its shape and prevent it drying out. Miniature cool bags with small ice packs are useful for keeping a lunch containing meat, fish or dairy products cool if you don’t have access to a refrigerator; on hot days you could also try putting your bottle of water in the freezer, then packing it next to your lunch the next morning to help keep it cool. A small vacuum flask or insulated coffee cup can be great for keeping soups and stews hot if you don’t have a microwave to hand at lunchtime.

Assemble it just before eating

Take anything that might make your lunch go soggy, such as a dressing or sauce, in a separate container and pour it over just before you eat. Leafy salads are always best dressed immediately before eating (but note that pasta, noodle or pulse salads are best dressed beforehand, to help them absorb the flavours and stop them sticking). For wraps such as the Avocado & Chickpea Wrap (see page 15) or delicate sandwiches, roll or fold the bread or tortilla and wrap it in greaseproof paper, then pack it in a box with the fillings alongside, and roll or fill it just before eating. Salads can be assembled in layers, with the wetter items at the bottom, and then mixed together just before eating. Packed this way, most sandwiches and salads can be prepared the night before and simply grabbed from the refrigerator on your way out. Don’t forget to take a napkin or a travel pack of wipes for your hands.

Notes on food safety

If you have a microwave to hand, you may want to reheat some of the dishes in this book such as pasta bakes, soups or savouries. For best results, be sure to promptly cool and then refrigerate perishable left overs aft er initially cooking. Then, always reheat thoroughly until the food is piping hot, taking special care over things like meat, fish and rice. It is good practice to cover food during heating and stir halfway through the cooking time if possible – both these things help to ensure the food is heated all the way through. Leave piping hot food to stand for a couple of minutes and then consume straight away. Never reheat food more than once, and discard any reheated left overs. For more information on food safety, visit the Food Standards Agency (FSA) website in the UK or United States Department of Agriculture (USDA) website in the US.

Get crafty with your leftovers

It’s no trouble to take left overs for lunch, but if you think strategically you could make a little extra in order to lay in supplies for several lunches. Left overs from Pulled Pork with Apple Butter (see page 29) are perfect in a sandwich, and left over roast meat would be lovely in Sunday Left over Sandwiches (see page 12) or in the Seared Lamb Salad with Pea, Mint & Radish (see page 56). Today’s left over roast vegetables could be the star of tomorrow′s Salad of Roasted Root Vegetables (see page 59).

Make ahead in batches

Nothing could be simpler than making a batch of tasty soup, like the Roast Apple & Pumpkin Soup (see page 75) and storing it in portions in the fridge or freezer, along with small bags of the maple nut crumble to sprinkle over. Try varying the toppings with nuts and seeds, yogurt, fresh herbs or even a spoonful of spicy chutney. A chicken can be roasted ahead, the meat shredded and stored in batches to be used in countless salads or sandwiches, such as the Chicken Caesar Wraps (see page 20) or the Mexican Olé Bento Box (see page 67). If you have access to a microwave, you could make, portion and freeze a large batch of Cheesy Polenta & Roasted Vegetable Pie (see page 87) and enjoy a comforting and nutritious lunch whenever you fancy it. A batch of Falafel (see page 32) or Root Vegetable Fritters (see page 113) will keep beautifully in the freezer, too.

Work your freezer

When it comes to making regular lunches on the go, your freezer is your best friend. As well as making ahead in batches and storing left overs, it’s also great for storing baked goods, wraps, rolls and bread – just pull out what you need the night before and it will be ready to pack in the morning. When freezing, make sure you portion things in advance (freezer bags are handy here), and label clearly with the date. To stop them sticking, spread out individual portions like rolls, falafels and fritters on a tray to freeze them, then bag them up once frozen.

THE LUNCH-ON-THE-GO CUPBOARD

The real secret of lunch on the go is to have a good range of store cupboard provisions to liven things up a little. A basic couscous and roasted vegetable salad will be perked up immeasurably by the addition of a little feta and harissa; a layer of mustard or black olive tapenade will enliven a roast chicken sandwich; a spoon of sundried tomato pesto and a jar of preserved artichokes turns left over rice into a lovely salad. Here are some of the most useful things to keep on hand.

Extra-virgin olive oil

A drizzle of oil at the last minute improves nearly everything. Why not keep a small bottle at the office, along with some salt and pepper?

Flavoured oil

Oils infused with herbs, hazelnuts, lemon or chillies/chilies make for delicious dressings, or can be simply drizzled over salads or soups.

Mustard

The essentials are a good Dijon and wholegrain mustard, which are great in sandwiches with left over roast meat, and in dressings for pasta and rice salads.

Mayonnaise

A squeezy bottle of mayo is an endlessly useful condiment to have to hand: add to tuna or eggs, or mix with chopped chicken and bacon for easy sandwich fillings. Handy flavoured versions like garlic or chilli/chili mayo are great for adding interest, too.

Spices

Some spices and spice blends are wonderful for sprinkling over salads and soups. Try sumac for a spritz of acidity; dukkah (a blend of cumin and coriander with crushed nuts and sesame seeds) for a delicious injection of Middle Eastern flavour; or Turkish chilli/hot red pepper flakes to lift just about anything. A selection of freeze-dried herbs are also handy.

Dried fruit, seeds and nuts

These are lovely to sprinkle over salads and soups for a shot of extra crunch and nutrition. Dried cranberries, golden sultanas, pumpkin seeds, toasted sesame or chia seeds and pine nuts are especially good – experiment to find your favourite mixture.

Pickled vegetables

Explore the pickles aisle of your local grocer or supermarket and you′ll find plenty to discover, and a dose of pickled capers or cornichons, tiny pickled onions or pickled chillies/chiles will invigorate your lunch.

Chutneys and relishes

From red onion chutney or cranberry relish to piccalilli, chutneys and relishes are more versatile than you might think. Try adding your favourite to a bowl of root vegetable soup, or to a wrap with rocket/arugula and left over roast meat or ham.

Bottled sauces

Sauces can add invaluable piquancy to left overs. There are as many varieties as there are preferences; some useful examples to try are chilli/chili sauce, tahini (great mixed with yogurt as a dip), herb pestos, harissa, tapenade and hoisin sauce.

Canned vegetables, fish and pulses

Preserved chargrilled artichokes or red (bell) peppers are a welcome addition to a summer salad; a drained can of cooked beans or pack of pre-cooked lentils adds protein; a good-quality can of salmon or tuna is a useful shortcut to a Niçoise-style salad. Olives of all colours and sizes are indispensable, too.

Brined cheese

Not strictly a store cupboard item since its shelf life isn’t indefinite, brined cheeses such as feta and halloumi are nevertheless excellent to keep on hand – they keep for weeks before opening, and work brilliantly crumbled or diced over soups and in salads and wraps.

Garlic

One little clove goes a long way to really bring out the flavour in most dishes. Add it when cooking soups, roasting meat or making dips. Garlic salt or granules are perfect easy options for sprinkling on snacks like savoury popcorn (see page 122) or crispy kale (see page 120).

SANDWICHES, WRAPS & ROLLS

Leftovers from Sunday dinner can be transformed into delicious, quick and easy sandwich fillers for a lunch to look forward to on Monday. Here are some ideas to make the most of any leftover meat.

SUNDAY LEFTOVER SANDWICHES

Each makes 1 serving

French-style Beef Sandwich

2 slices wholemeal/whole-wheat bread

a little soft ened butter

1–2 tablespoons good-quality mayonnaise

100 g/3½ oz. left over roast beef, thinly sliced

25 g/¾ oz. Roquefort cheese, at room temperature

2 cornichons, sliced

a handful of frisée lettuce

Spread the bread slices with butter and then spread with mayonnaise. Top with the beef slices, crumbled Roquefort cheese, cornichons and salad leaves. Sandwich together, wrap in greaseproof paper or clingfilm/plastic wrap and chill until required.

Southern-style Pork Bun

1 tablespoon sunflower oil

1 small onion, thinly sliced

2 tablespoons mayonnaise

¼ teaspoon smoked paprika

1 large brioche bun or roll

100 g/3½ oz. left over roast pork, sliced thinly or shredded

25 g/¾ oz. shredded or finely grated carrot

a handful of salad leaves

salt

Heat the oil in a small frying pan/skillet and gently fry the onions with a little salt for 10–12 minutes until soft and golden. Drain on paper towels and cool.

Combine the mayonnaise and smoked paprika together.

Slice the brioche bun open and spread with the paprika mayonnaise. Fill with the pork, fried onions, shredded carrot and salad leaves. Wrap in greaseproof paper or clingfilm/plastic wrap and chill until required.

Asian Chicken Baguette

1 medium baguette

100 g/3½ oz. left over roast chicken, shredded

a handful of mixed Thai herbs, (such as Thai basil, mint and coriander/cilantro)

a handful of mixed salad leaves

2 tablespoons sweet chilli/chili sauce

Slice the baguette in half and fill with the chicken, herbs, salad leaves and sweet chilli/chili sauce. Wrap in greaseproof paper or clingfilm/plastic wrap and chill until required.

Wraps make a pleasant change from ordinary sandwiches. If wholemeal/whole-wheat tortillas are available, they are the healthiest choice. This is a fairly sophisticated filling which may not appeal to all ages; for something simpler, try a basic combination of cream cheese and avocado slices.

AVOCADO & CHICKPEA WRAPS

4 wholemeal/whole-wheat tortillas or other wraps

400-g/14-oz. can chickpeas drained and rinsed

4 generous spoonfuls cottage cheese

1 ripe avocado, thinly sliced

1 tomato, deseeded and flesh diced

3–4 tablespoons grated Cheddar cheese

a few handfuls of shredded little gem lettuce and/or sprouted seeds

a little freshly squeezed lemon juice

salt and freshly ground black pepper

Makes 4 servings

Working one at a time, put a tortilla onto the work surface. Sprinkle a quarter of the chickpeas on top in a line down the middle. Mash with a fork, spreading in a half-moon shape towards one edge of the tortilla.

Cover this with a generous spoonful of cottage cheese. Arrange a few avocado slices on top, in a line down the middle.

Sprinkle over a small handful of diced tomato, a little grated Cheddar cheese and some lettuce and/or sprouted seeds.

Squeeze over a little lemon juice and season lightly.

Starting from the edge with the filling, begin rolling to enclose the filling. Wrap in greaseproof paper or clingfilm/plastic wrap and chill in the refrigerator until required.

Variations

Cream Cheese & Barley Spread

Make a spread using 200 g/1 cup cream cheese mixed with 200 g/1 cup cooked barley. Season with a pinch of celery salt and a pinch of garlic granules. Spread on a wrap and top with thin strips of celery, red (bell) pepper, shredded lettuce and grated carrot. Sprinkle with grated cheese, add a squeeze of fresh lemon juice and roll up.

Tofu Salad

Mash some firm tofu in a bowl with a few spoonfuls of mayonnaise. Stir in some finely chopped celery, thinly sliced spring onions/scallions, finely grated cheese and a pinch of dry mustard powder. Season lightly with salt and pepper. Spread on a wrap, top with sprouted seeds or shredded lettuce and roll up.

Egg, Cheese & Tomato

Spread some freshly prepared scrambled eggs or egg mayonnaise over a wrap, sprinkle with some finely grated cheese and diced tomatoes and roll up.