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HEALTHYFOOD LUNCHBOX
Discovery Vitality members can order their HealthyFood lunchbox items online at Checkers or Woolworths HealthyFood catalogues, preparing exciting and healthy meals becomes that much simpler and rewarding. View a full set of rules here.
Monday - Crackers with nut butter
- Crackers with nut butter.
- Chicken*, apple, walnut and red & yellow pepper salad, drizzled with fat-free yoghurt. Carrot and cucumber sticks.
- Whole fresh fruit.
- Plain milk to drink.
*Left over grilled skinless chicken breasts from dinner
Tuesday - Omlette pancakes
- Omelette pancakes* rolled with fat-free smooth cottage cheese and smoked salmon or trout.
- Cherry tomatoes, carrot sticks, snap peas, mini corn with a bean dip*.
- Dried fruit.
- Home-made popcorn.
*Omelette: pour beaten eggs into a non-stick pan to make omelettes as thin as pancakes.
*Bean dip: Drain and rinse canned butter beans, blend with lemon juice and olive oil.
Wednesday - Brown rice & chickpea salad
- Brown rice or quinoa* and chickpea salad with pecan nuts, peas and halved cherry tomatoes with a lemon juice, olive oil and chopped mint dressing.
- A fresh banana sliced into fat-free yoghurt.
*Use left over rice from dinner or prepare in advance and freeze in individual portions.
Thursday - Egg cups
- Egg cups* with onion, potato, baby marrow and sweetcorn.
- Coleslaw – cabbage, carrot, cashew nuts, raisins and fat-free plain yoghurt as a dressing.
- Whole fresh fruit.
- Plain milk to drink.
*Egg cups: Chop leftover cooked potatoes and baby marrows, add frozen corn and fry in non-stick pan for a few minutes. Spoon into a greased muffin pan and pour six beaten eggs over the veggie mix to make six muffins. Bake until golden brown and set. Prepare the night before and refrigerate.
Friday - Ostrich burger
- Ostrich burger* with grated carrot and lettuce on a whole-wheat seed roll.
- Cucumber sticks with avocado and cottage cheese dip*.
- Whole fresh fruit.
- Plain milk to drink.
*Ostrich patty: Mix together 500g ostrich mince, one finely chopped onion, a handful fresh chopped parsley, a clove of chopped garlic and a ½ cup oat bran, shape into eight patties and cook in a non-stick pan with a splash of olive oil. Prepare the night before and refrigerate.
*Dip: Blend avocado, smooth cottage cheese and freshly squeezed lemon juice.