Promotion
Free shipping on $45+ Shop Now!
Lunchbox Salads
More than 100 Fast, Fresh, Filling Salads for Every Weekday
Contributors
By Anna Pinder
Formats and Prices
Price
$18.99Price
$24.99 CADFormat
Format:
- Trade Paperback $18.99 $24.99 CAD
- ebook $11.99 $15.99 CAD
This item is a preorder. Your payment method will be charged immediately, and the product is expected to ship on or around May 1, 2018. This date is subject to change due to shipping delays beyond our control.
Also available from:
Eating lunch “al desko” doesn’t have to mean frozen burritos or pricey takeout. Lunchbox Salads shares easy, affordable, substantial, and vibrant salad inspiration for every workday (and for dinner and weekends, too!). These creative recipes use 10 or fewer easy-to-buy ingredients and take no more than 30 minutes to make; those that contain meat can be made vegetarian and always keep the focus on healthy veggie-strong eating. Each recipe yields 2 substantial portions to support energy throughout the afternoon, and everything will keep for up to 2 days in the fridge (with specific packing instructions to avoid soggy leaves at lunchtime). Each chapter focuses on a different hero vegetable (like squash, carrot, red pepper, beet, cabbage, and zucchini); the recipes are easy to customize for different dietary preferences and are suitable for vegetarians and meat-lovers alike.
Excerpt
INTRODUCTION
HEY
We’re two cooks who love all food and enjoy eating healthily for the way it makes us feel.
After training and working as chefs and in the food industry in London and abroad, a few years ago we decided to start a food delivery business in London called Lunch BXD. We felt that so much “healthy” food was restrictive or dull and we wanted to show how it could be zingy, filling and flavorful, and naturally healthy too. Each morning we prepared lunchboxes and then hopped on our bicycles to deliver them to offices around the city. It was a whirlwind adventure of quinoa, kale and our signature satay sauce.
This book contains everything we learned along the way about making fast, fresh and simple good food. We want to show you that salad can be much more than just lettuce leaves.
Hope you enjoy.
Naomi Twigden and Anna Pinder
@bxdideas
HOW THIS BOOK WORKS
The aim of this book is to offer easy, approachable, affordable, convenient, substantial AND vibrant salad inspiration for every working day. All the recipes here use 10 or fewer easy-to-buy ingredients and take no more than 30 minutes to make.
Our salads are substantial portions designed to keep your energy levels up throughout the afternoon. Every recipe makes 2 portions and everything will keep well for 2 days in the fridge. (We’ve included specific packing instructions with each recipe to avoid soggy leaves at lunchtime.)
We sometimes suggest packing the dressing separately. To do this, line a mug or glass with 2 pieces of plastic wrap. Make sure you have a good bit extra hanging over the sides of the mug/glass on all sides, then pour in the dressing or dip. Gather the extra plastic wrap and twist into a knot to seal the dressing inside. Pop the pouch into your lunchbox or bag. When you are ready to serve, pierce the plastic wrap with a fork or knife and pour the dressing out.
The recipes are designed to be cost-effective and repeat ingredients in different ways so you don’t end up with lots of waste or a pantry full of different spices and grains. There’s a suggested list of essential dry ingredients here, which are used throughout this book. There is also an index here, listing where every ingredient is used to help you make the best of any leftovers.
“WE WANT TO SHOW YOU THAT SALAD CAN BE MUCH MORE THAN JUST LETTUCE LEAVES”
This is not a vegetarian cookbook but each chapter in this book is focused around a hero vegetable. They are our heroes because they are either the largest element of the dish or the star in terms of flavor. You’ll find meat and fish ideas here too but we want to celebrate the versatility of veg, and break the misconception that you need meat and fish to make a meal.
Using vegetables over meat and fish cuts down costs—if you’re making packed lunches you’re probably aiming to save money, so by focusing on vegetables that’s a lot easier to do.
By focusing on one main vegetable it is easier to find a recipe that uses up what is available and limits food waste too.
There’s a lot in the press about why eating less meat is good for our health and the environment. We personally feel better on a balanced, colorful diet packed full of fresh vegetables.
Our recipes are easy to customize, though, to suit your taste buds or dietary preferences. Feel free to add chicken or swap cheese for tofu.
The recipes are your basic guide but cooking them should be creative and fun, so we’ve added tips throughout the book to help you get creative in the kitchen and use up what you have in the fridge or what is in season.
PANTRY ESSENTIALS
All our recipes have 10 ingredients or fewer and assume you already own oil, salt and pepper. To help keep costs down and minimize waste, the following ingredients would be handy to have in stock as they appear frequently throughout the book.
CANNED/JARRED
Chickpeas
Sweet corn kernels
Tuna
Kidney beans
Butter beans
Jarred roasted red peppers
SAUCES
Cider vinegar (or balsamic or white wine)
Soy sauce
Peanut butter (preferably sugar-free)
Honey or brown sugar
Harissa
Tahini
DRY STORE
Unsalted cashews
Sliced almonds
Pumpkin seeds
Sesame seeds
Unsweetened shredded coconut
GRAINS
Brown rice/wild rice
Green lentils
Whole wheat pasta
Quinoa
Dry noodles
SPICES
Ground cumin
Crushed red pepper flakes
Ground cinnamon
Smoked paprika
Dried Italian herbs
Curry powder
FRESH/FROZEN
Lemons/limes
Garlic
Ginger
Frozen peas
Frozen shelled edamame beans
Greek yogurt
We specify different nuts, seeds and pasta types in our recipes for variety and flavor but all types would work well.
UTENSILS
All recipes are easy to make with basic cooking equipment. A blender is required for some recipes as is a spiralizer. If you don’t have a spiralizer, vegetables can often be bought pre-spiralized or you can shave them into ribbons with a peeler instead.
OILS
We recommend different oils based on the flavor or how they work at high temperatures but they are mostly interchangeable—in general we use mild olive oil for drizzling and dressing and vegetable oil or coconut oil for cooking.
SQUASH
SQUASH NOODLES WITH SHRIMP + COCONUT-LIME DRESSING
INGREDIENTS:
1 cup frozen shelled edamame beans
½ large butternut squash (the thinner part with no seeds)
coconut oil
2 handfuls of raw peeled shrimp
2 red peppers
2 portions of Coconut-lime Dressing (see here)
METHOD:
Put the edamame in a bowl of cold water and set aside to thaw.
Peel the squash and spiralize into noodles (or grate/shave with a peeler). Place in a frying pan with 2 teaspoons of coconut oil and fry over medium-high heat for 4–5 minutes until just cooked through and slightly crisp. Keep stirring. Remove the squash from the pan with a slotted spoon and set aside in a bowl.
Add the shrimp to the same pan with a little more coconut oil and fry over medium-high heat for 4–5 minutes until pink and opaque. Add to the squash and allow to cool.
Meanwhile, remove the core and seeds from the red peppers, then cut into thin strips. Drain the edamame. Add the peppers and edamame to the squash and shrimp and toss together. Season with salt and pepper.
To pack: Spoon the salad into two lunchboxes. Pack the dressing separately.
TRY THIS…
Swap the coconut dressing for another, such as one of our pestos/Satay Dressing/Peanut Teriyaki Sauce (see here).
ROAST DUKKAH SQUASH + KALE WITH RICOTTA
INGREDIENTS:
1 butternut squash
olive oil
2½ cups chopped kale
20 fresh mint/cilantro leaves
lime juice
⅓ cup ricotta (or crumbled feta)
Dukkah
1 teaspoon ground coriander and/or cumin
1 handful of sesame seeds
1 handful of mixed nuts (sliced almonds/pistachios/hazelnuts work well, or a combination)
METHOD:
Preheat the oven to 350°F and bring a large pot of water to a boil. Peel the squash and cut into large chunks, discarding the seeds. Once the water reaches a boil, add the squash with a pinch of salt. Boil for 5 minutes until just soft.
Drain and place on a baking sheet with a little oil and seasoning. Roast for 15–20 minutes until golden brown and slightly crisp. Turn the chunks every few minutes.
While the squash is being prepared, boil another 2 cups of water. Place the chopped kale in a bowl, cover with boiled water and add a pinch of salt. Leave for 5 minutes, then drain and rinse under cold water.
Toast the dukkah spices in a dry frying pan over medium heat, stirring all the time, for 1 minute until fragrant. Add the sesame seeds and nuts, and stir until browned. Blitz in a food processor, or pound using a mortar and pestle, until roughly ground.
Add the kale to the squash and stir in the dukkah along with the torn mint or cilantro leaves, a little olive oil, lime juice to taste and salt and pepper.
To pack: Spoon the salad into two lunchboxes and dot the ricotta on top.
TRY THIS…
• Add a 15-oz. can of corn or chickpeas, drained and rinsed.
• Try the dukkah on poached eggs and avocado at breakfast.
TIP: Dukkah is an Egyptian spice blend. Make a bigger batch—it will keep for weeks stored in an airtight container—because it makes a great crunchy topper for any simple salad.
ROAST ROOT VEGETABLES WITH AVOCADO, FETA + PEA DIP
INGREDIENTS:
1 small butternut squash
2 red onions
2 carrots
coconut/olive oil
1½ cups baby spinach leaves
Dip
2 handfuls of frozen peas
1 avocado
¼ cup crumbled feta
15 fresh mint leaves
lemon juice
METHOD:
Preheat the oven to 400°F and bring a large pot of water to a boil. Peel the squash, red onions and carrots and cut into 1-inch chunks, discarding the squash seeds.
Add the squash to the pot with a pinch of salt. Simmer for 2 minutes. Add the carrots and onion and simmer for another 2 minutes. Drain the vegetables and spread out on a baking sheet. Drizzle with a little oil, salt, and pepper. Mix together. Roast for 25 minutes until cooked through and crisp. Stir every few minutes. Cool.
While the vegetables are roasting, thaw the peas in a bowl of cold water for 1–2 minutes; drain. Scoop the flesh from the avocado into a food processor and add the feta, mint and peas. Blitz briefly (it should be chunky). Season, adding lemon juice to taste and as much water/oil as you need to loosen to a dip-like consistency.
To pack: Once the roasted vegetables are cool, toss with the spinach, then spoon into two lunchboxes. Pack the dip separately.
TRY THIS…
• Swap the peas for a handful of frozen shelled edamame beans, thawed in a bowl of cold water for 1–2 minutes, or canned butter beans, drained and rinsed.
• Bake a chicken breast with the vegetables for the final 18–20 minutes. Shred the chicken, using two forks to pull the meat apart.
• Make extra dip and serve on toast at breakfast with tomatoes and crisp-fried chorizo.
CRUNCHY SQUASH SATAY SALAD
INGREDIENTS:
1 small butternut squash
coconut/olive oil
¾ cup quinoa
½ red cabbage
1 green pepper
2 portions of Satay Dressing (see here)
METHOD:
Preheat the oven to 400°F and bring 1½ cups of water to a boil in a small saucepan. Peel the squash and cut into roughly 1-inch chunks, discarding the seeds. Place on a baking sheet with a splash of oil and a pinch of salt. Roast for 15–20 minutes until tender and golden. Halfway through cooking, give the tray a shake/stir to prevent the squash chunks from sticking.
Meanwhile, add the quinoa to the saucepan of boiling water. Cover, reduce heat to low and simmer for 15–20 minutes until al dente. Fluff with a fork.
While the quinoa cooks, remove the outer leaves and core from the red cabbage, then thinly slice. Dice the pepper into small strips, discarding the core and seeds.
Mix the cabbage and pepper into the quinoa and season with a pinch of salt. Toss the squash with the satay dressing.
To pack: Spread the quinoa in two lunchboxes and pile the squash on top.
TRY THIS…
• Drizzle oil and honey over a chicken breast and sprinkle with some sesame seeds. Bake in a 400°F oven for 18–20 minutes. Slice and add to the lunchboxes.
• Sprinkle with toasted and lightly crushed peanuts for extra crunch.
JERK CHICKEN + SQUASH WITH QUINOA + PEAS
INGREDIENTS:
1 small butternut squash
2 skinless boneless chicken breasts
⅔ cup quinoa
¾ cup frozen peas
2 tablespoons finely chopped fresh cilantro
juice of 2 limes
Jerk rub
1½ tablespoons sugar/honey
1½ tablespoons coconut oil
2 tablespoons store-bought jerk seasoning (or 2 teaspoons ground allspice, 1½ teaspoons dried thyme/mixed Italian herbs and a good pinch of ground cinnamon)
METHOD:
Preheat the oven to 400°F and bring a large pot of water to a boil. Peel the squash and chop into 1-inch cubes. Add to the pot of boiling water with pinch of salt and cook for 5 minutes. Drain and spread out on a baking sheet with the chicken.
Mix all the jerk rub ingredients together with some seasoning and use to thoroughly coat the squash and chicken. Bake for 18–20 minutes until the chicken is cooked through. Stir every 5 minutes.
Meanwhile, boil 1⅓ cup of water in a small saucepan. Add the quinoa and a pinch of salt. Cover, reduce heat and simmer for 15–20 minutes until tender. Fluff with a fork. Thaw the peas in a bowl of cold water for 1–2 minutes; drain.
Cut the cooked chicken at an angle into thin slices. Mix together the quinoa, chicken, squash, peas, cilantro and any juices from the baking sheet. Season and add lime juice to taste.
To pack: Spoon into two lunchboxes.
TRY THIS…
• Replace the chicken or quinoa with a 15.5-oz. can of black beans, drained and rinsed/ 2 handfuls of chopped kale, blanched in boiling water for 5 minutes/1 chopped mango.
• Add a sprinkle of dried shredded coconut to the chicken and squash for the final 5 minutes of cooking, for extra sweetness.
• Use the same rub on chicken thighs or drumsticks on a barbecue.
• Replace the jerk rub with Peanut Teriyaki Sauce (see here).
MOROCCAN SQUASH, GREEN BEANS, APRICOTS + PISTACHIOS
INGREDIENTS:
1 red onion
1 small piece fresh ginger
coconut/olive oil
2 tablespoons ras el hanout (or 1½ teaspoons ground cinnamon, 2 teaspoons ground cumin and 1½ teaspoons ground coriander)
2 tablespoons tomato purée
1 small butternut squash
6 oz. green beans
8 fresh (or dried) apricots
⅓ cup unsalted pistachios (or sliced almonds)
METHOD:
Boil a large pot of water. Peel and finely dice the onion and ginger. Place in a pan with a little oil, all the other spices and the tomato purée. Fry over low heat for about 8 minutes until the onion is soft, stirring occasionally.
Meanwhile, peel the squash and chop into 1-inch pieces, discarding the seeds. Add to the pot of boiling water with a pinch of salt. Cook for 6–7 minutes. Drain and rinse under cold water.
Trim the green beans and cut in half. Place in a pan with a pinch of salt and cover with water; bring to a boil. Cook for 3–5 minutes until just tender but still very crunchy. Drain and rinse under cold water.
Cut the apricots into quarters, discarding the stones. (If using dried apricots, pour boiled water over them and leave for 5 minutes to plump up before draining and roughly dicing.)
Add the squash, beans and apricots to the onions and cook everything together for 2 minutes. Keep stirring. Season with salt and pepper to taste.
Toast the nuts over medium heat for 1–2 minutes in a dry pan.
To pack: Allow the squash salad to cool before spooning into two lunchboxes. Sprinkle the nuts on top.
TRY THIS…
• Garnish with fresh cilantro and a drizzle of honey.
• Add sliced chicken to the softened spiced onion and fry together until cooked through before adding the rest of the ingredients.
• Create a tagine: add a 14.5-oz. can of diced tomatoes and a 15.5-oz. can of chickpeas, rinsed and drained, after the final 2 minutes of cooking. Simmer for 10–15 minutes until thickened.
• Create a lamb tagine: add 6–8 oz. ground lamb to the softened spiced onion and brown well before adding the squash, beans and apricots, followed by the tomatoes and chickpeas (as above).
SAGE + SQUASH PASTA WITH PROSCIUTTO, ARUGULA + LEMON
INGREDIENTS:
1 cup whole wheat fusilli
coconut/olive oil
1 small butternut squash
8 fresh sage leaves
⅔ cup frozen peas
½ lemon
2½ cups arugula
2 oz. Parmesan
4 slices prosciutto
METHOD:
Boil a large pot of water. Add the pasta with a large pinch of salt and cook according to package directions until al dente. Drain the pasta, keeping back half a ladle of pasta water to add to the sauce at the end. Mix the pasta with a little oil to prevent sticking.
While the pasta is cooking, peel the squash and chop into 1-inch cubes, discarding the seeds. Place in another pan, cover with water and bring to a boil; cook for 5 minutes until just tender. Drain.
Tip the squash into a frying pan and tear the sage leaves over the top. Add a little oil and fry over a medium heat for 5 minutes until golden brown all over. Meanwhile, thaw the peas in a bowl of cold water for 1–2 minutes; drain.
Stir the pasta, reserved pasta water and peas into the squash. Mix well. Zest in the lemon and season with juice to taste and a good amount of black pepper.
To pack: Allow to cool, then spoon into two lunchboxes and pile the arugula on top. Grate over the Parmesan and top with the roughly torn prosciutto.
TRY THIS…
• Swap the prosciutto and Parmesan for cooked bacon and Cheddar.
• Stir in a tablespoon of crème fraîche for a creamier sauce.
• Add crushed red pepper flakes or a minced hot pepper for heat.
• Sprinkle a handful of toasted pine nuts over the arugula.
TIP: Adding some of the pasta cooking liquid at the end helps thicken the sauce as the liquid contains starch from the pasta.
SQUASH NOODLES WITH PESTO-BAKED CHICKEN
INGREDIENTS:
2 skinless boneless chicken breasts
2 portions of Green Pesto (see here)
1 small butternut squash
coconut/olive oil
⅔ cup frozen peas
1 x 8.5 oz. can sweet corn kernels
METHOD:
Preheat the oven to 400°F. Place the chicken on a baking sheet. Coat with half the pesto, then bake for 18–20 minutes until cooked through. Cool, then slice at an angle.
While the chicken is in the oven, peel the squash and remove the seeds. Spiralize the bottom, thinner part of the squash (the seeded half won’t spiralize) and shave the seeded part into ribbons with a peeler. (If you don’t have a spiralizer you can shave the whole squash into ribbons.) Place the squash in a frying pan with a little oil and seasoning. Fry over high heat for 3–5 minutes until just cooked.
Thaw the peas in a bowl of cold water for 1–2 minutes; drain. Drain the corn.
To pack: Spoon the peas, corn and noodles into the lunchboxes. Place the chicken on top and add the remaining pesto.
TRY THIS…
Swap the chicken for 2 smoked trout fillets.
TIP:
Having frozen peas on hand makes it easy to bulk out meals with an extra portion of vegetables. If thawed quickly in a bowl of cold water (they don’t need cooking), they will keep more of their crunch and color.
SQUASH, CASHEW + SPINACH SALAD WITH TAHINI DRESSING
INGREDIENTS:
1 red onion
coconut/olive oil
1 small butternut squash
½ cup unsalted cashews
Genre:
- "This book will help you save money and teach you what ingredients to have handy to create gorgeous, tasty salads that take no time to prepare."—Organic Spa Magazine
- "Inspires creativity to break out of a ho-hum salad routine and will tantalize your taste buds with more adventurous fare."—San Francisco Book Review
- "Salads may be healthy, but they can get boring. Lunchbox Salads offers a solution."—Discover Life
- On Sale
- May 1, 2018
- Page Count
- 160 pages
- Publisher
- Da Capo Lifelong Books
- ISBN-13
- 9780738234878
You May Also Like
Newsletter Signup
By clicking ‘Sign Up,’ I acknowledge that I have read and agree to Hachette Book Group’s Privacy Policy and Terms of Use
