From 99e3839bb6e24852f7bba68bd65e0cff012e37b5 Mon Sep 17 00:00:00 2001 From: medusa Date: Tue, 27 Aug 2024 06:31:12 +0000 Subject: [PATCH] Update food_related/My_Simple_Cooking_Style.md --- food_related/My_Simple_Cooking_Style.md | 127 +++++++++++++++++++++++- 1 file changed, 126 insertions(+), 1 deletion(-) diff --git a/food_related/My_Simple_Cooking_Style.md b/food_related/My_Simple_Cooking_Style.md index 67ffe64..ee1ac8f 100644 --- a/food_related/My_Simple_Cooking_Style.md +++ b/food_related/My_Simple_Cooking_Style.md @@ -281,4 +281,129 @@ These lunches are easy to prepare, pack well, and can be enjoyed cold, making th - Pantry: Granola, almonds, canned beans, canned tomatoes, olive oil, spices - Dairy: Cheese slices -Remember to adjust portions based on your personal needs and preferences. \ No newline at end of file +Remember to adjust portions based on your personal needs and preferences. + +Here are some fresh and creative lunch recipes that are perfect for packing and taking on the go: + +### 1. **Smashed Chickpea and Avocado Sandwich** +**Ingredients:** +- 1 can chickpeas, drained and rinsed +- 1 ripe avocado +- Juice of 1 lemon +- Salt and pepper to taste +- Whole grain bread +- Optional: lettuce, tomato slices, red onion + +**Instructions:** +1. In a bowl, smash the chickpeas and avocado together until combined. +2. Stir in the lemon juice, salt, and pepper. +3. Spread the mixture onto whole-grain bread and add optional toppings like lettuce, tomato, and red onion. +4. Assemble the sandwich, cut in half, and pack in a lunch container. + +### 2. **Turkey and Cranberry Couscous Salad** +**Ingredients:** +- 1 cup cooked couscous +- 1/2 cup diced cooked turkey (leftover or deli-sliced) +- 1/4 cup dried cranberries +- 1/4 cup chopped walnuts +- 1/4 cup crumbled feta cheese +- Handful of spinach leaves +- 2 tablespoons olive oil +- 1 tablespoon balsamic vinegar +- Salt and pepper to taste + +**Instructions:** +1. In a large bowl, combine the couscous, turkey, cranberries, walnuts, and feta cheese. +2. Add the spinach leaves. +3. In a small jar, mix olive oil, balsamic vinegar, salt, and pepper. Shake well. +4. Pour the dressing over the salad, toss to combine, and pack in a container. + +### 3. **Quinoa-Stuffed Bell Peppers** +**Ingredients:** +- 4 bell peppers, tops cut off and seeds removed +- 1 cup cooked quinoa +- 1/2 cup black beans, drained and rinsed +- 1/2 cup corn kernels (fresh, canned, or frozen) +- 1/2 cup diced tomatoes +- 1/2 cup shredded cheese (cheddar or mozzarella) +- 1 teaspoon cumin +- Salt and pepper to taste + +**Instructions:** +1. Preheat your oven to 375°F (190°C). +2. In a large bowl, mix the cooked quinoa, black beans, corn, diced tomatoes, cumin, salt, and pepper. +3. Stuff each bell pepper with the quinoa mixture and place them in a baking dish. +4. Top with shredded cheese. +5. Bake for 25-30 minutes, or until the peppers are tender and the cheese is melted. +6. Allow them to cool, then pack in a container. These can be eaten cold or reheated. + +### 4. **Mediterranean Chicken Wrap** +**Ingredients:** +- Grilled chicken breast, sliced +- Whole wheat wrap +- Hummus +- Sliced cucumber +- Sliced roasted red peppers (jarred) +- Crumbled feta cheese +- Fresh spinach leaves +- Optional: tzatziki sauce + +**Instructions:** +1. Spread a layer of hummus on the whole wheat wrap. +2. Layer the sliced chicken, cucumber, roasted red peppers, feta cheese, and spinach leaves. +3. If using, drizzle a little tzatziki sauce. +4. Roll up the wrap tightly, cut in half, and pack in a lunch container. + +### 5. **Spicy Peanut Noodles with Veggies** +**Ingredients:** +- 8 oz cooked whole wheat noodles (spaghetti or soba work well) +- 1/2 cup shredded carrots +- 1/2 cup sliced bell peppers +- 1/4 cup chopped scallions +- 2 tablespoons peanut butter +- 1 tablespoon soy sauce +- 1 tablespoon rice vinegar +- 1 teaspoon honey +- 1 teaspoon sriracha (optional, for heat) +- 1 tablespoon sesame oil +- Optional: chopped peanuts for garnish + +**Instructions:** +1. In a small bowl, whisk together peanut butter, soy sauce, rice vinegar, honey, sriracha, and sesame oil. +2. Toss the cooked noodles with the shredded carrots, bell peppers, and scallions. +3. Pour the peanut sauce over the noodles and toss to coat. +4. Garnish with chopped peanuts if desired. Pack in a container and enjoy cold. + +### 6. **Mason Jar Burrito Bowl** +**Ingredients:** +- 1/2 cup cooked brown rice or quinoa +- 1/2 cup black beans, drained and rinsed +- 1/2 cup corn kernels +- 1/2 cup diced tomatoes +- 1/4 cup shredded cheese +- 1/4 cup salsa +- 1/4 cup guacamole or diced avocado +- Fresh cilantro, chopped +- Lime wedges + +**Instructions:** +1. In a mason jar, layer the ingredients starting with rice or quinoa, followed by black beans, corn, tomatoes, and cheese. +2. Top with salsa, guacamole, and a sprinkle of cilantro. +3. Pack a lime wedge on the side for squeezing over the top just before eating. +4. When ready to eat, shake the jar to mix all the layers, or pour into a bowl. + +### 7. **Egg Salad Lettuce Wraps** +**Ingredients:** +- 4 hard-boiled eggs, chopped +- 2 tablespoons Greek yogurt or mayonnaise +- 1 teaspoon Dijon mustard +- 1 tablespoon chopped fresh dill or chives +- Salt and pepper to taste +- Large lettuce leaves (butter lettuce or romaine work well) + +**Instructions:** +1. In a bowl, mix the chopped eggs, Greek yogurt or mayo, Dijon mustard, dill or chives, salt, and pepper. +2. Spoon the egg salad onto large lettuce leaves and wrap them up. +3. Pack in a container with a napkin or wrap the lettuce wraps in parchment paper for easy eating. + +These recipes are easy to prepare ahead of time, pack well, and offer a variety of flavors and textures to keep your lunches interesting. \ No newline at end of file