Lunches-to-go help you get back in routine

Fall is the season of fresh starts and cooler weather. Everyone is back to work and back to school. Time to seek out a little inspiration in the kitchen and establish a weekly routine that lets you create fresh, homemade lunches-to-go for the whole family — something to feel good about.

Elizabeth Cancade from Living Simply Kitchen (livingsimplykitchen.com) has published a new cookery e-guide, “The Real-Life Lunch Box Guide,” to give home cooks the shot of inspiration and the recipe ideas they need to jump back in.

“We know ‘real life’ can be very full. Meal prep doesn’t have to be over-complicated. It can be simple, but it can also be colourful, fun and nourishing — less stress, more energy,” Cancade said.

“‘The Real-Life Lunch Box Guide’ helps readers find realistic solutions with thoughtful meal prep ahead of time.”

Home cooks will find recipes for cold lunches, bento boxes, wraps, recipes for insulated containers and plenty of tips and helpful hints.

Cancade says that even when it’s not perfect, food prepared at home allows for better management of nutritional needs, special diets and taste preferences.

“Cooking at home is grounding — it’s a way to slow down, connect with ourselves and our families and feel good about how we’re nourishing ourselves” Cancade said.

Prep and menu planning saves money, energy, and time. She said it should only take 10 minutes or so to jot down a menu and a grocery list. The recipe guide can help you there.

A nutritious lunch means thinking in terms of whole, unprocessed foods. Variety is key. Cancade starts with a good source of protein like cooked chicken, canned fish, cheese, or boiled eggs to satisfy and maintain energy levels.

“To help feel full, I bulk up my lunches with fibre-rich carbs like whole grains and veggies — leftover brown rice, cooked veggies or a hearty salad, for example — or sourdough bread and a variety of fruits and veggies,” she says.

She suggests healthy fats like avocado or trail mix with plenty of nuts, seeds and even a bit of chocolate, as a reasonable addition for a treat. Think about adding granola and Greek yogurt, energy balls or home baking.

Food safety is vital: keep hot foods hot and cold foods cold. When filling thermoses, ensure the food is steaming hot off the stove and the thermos container is fully pre-heated with hot water.

Cold lunches are best chilled before packing with ice or freezer packs. Lunch is something you do every day, so properly insulated quality kits or bags are a good investment.

Label those prepared foods. Write what’s in the container and the date it was prepared.

“If you pull something out of the back of the fridge you’ll know what it is and when it went in there. Probably four or five days would be the maximum. After that, it’s past freshness,” she said.

Cancade said the time spent planning and prepping healthy family lunches is a valuable effort.

“You’ll feel like a genius!”

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