Healthy lunch ideas with Chef Palak Patel
ATLANTA - Busy sums up most of our lives and saving time becomes essential. Chef Palak Patel stopped by Good Day Atlanta to teach viewers how to prepare easy healthy lunch ideas using spices to change up flavors.
One of the main time saving strategies is meal prepping thorugh shopping and chopping on a Sunday helps you get organized for the work week. She also recommends to use a mason jar for lunch on the go. Chef Palak Patel says that these prep-ahead meals will shake up your routine, satify your appetite and help you make the most of last night's meal.
For more information on Chef Palak Patel CLICK HERE. For today's recipes see below.
Mason Jar Salads
These prep-ahead meals will shake up your routine, satisfy your appetite and help you make the most of last night's meal. Some even have your vegetable and fruit intake in one meal. Pour in dressing first, then add leftover grains, protein (e.g. beans, chicken, tuna) and sturdy veggies. Pop on the lid and set in your lunch bag or fridge. Ready to eat? Toss everything into a bowl —or just grab a fork and dig in.
Thai Inspired
Peanut Dressing
1/4 cup creamy peanut butter
2 tablespoons unseasoned rice vinegar
2 tablespoons fresh lime juice, from one lime
3 tablespoons olive oil
2 tablespoon soy sauce (use gluten-free if needed)
2 tablespoons honey
Add all ingredients to a bowl and whisk to combine. Adjust seasoning as needed.
1 mason jar
½ cup cooked chicken or tofu
¼ cup peanut dressing (recipe below)
¼ cup napa cabbage
¼ cup carrots
¼ cup bok choy
Orange slices (optional)
Add chicken to the bottom of the Mason jar with dressing. Top with other ingredients.
Chili Lime Dressing
½ tablespoon ancho chili powder
2 tablespoons fresh lime juice, from one lime
2 tablespoons honey
2 tablespoons olive oil
Salt and pepper
Add all ingredients to a bowl and whisk to combine. Adjust seasoning as needed.
Mexican Inspired
1 mason jar
½ cup cooked chicken or tofu
¼ cup bell pepper, cooked
¼ sliced onions, cooked
1 carrot, chopped
Handful of greens (lettuce or spinach)
½ cup black beans
1 tomato, chopped
Cilantro
Add chicken and black beans to the bottom of the Mason jar with dressing. Top with other ingredients.
Fruit and Grain Salad
Dijon Dressing
1 tablespoon maple syrup
1 tablespoon Dijon mustard
1/3 cup extra-virgin olive oil
1/4 teaspoon sea salt
Freshly ground pepper
Add all ingredients to a bowl and whisk to combine. Adjust seasoning as needed.
For the Salad
¼ cup French lentils
¼ cup beluga lentils
1 carrot, julienned
Handful of grapes
½ pear
½ cup arugula
Pomegranate seeds
Bring to a rapid simmer, then reduce heat: Bring the water to a rapid simmer over medium-high heat, and then reduce the heat to maintain a very gentle simmer. You should only see a few small bubbles and some slight movement in the lentils. Cook the lentils: Cook, uncovered, for 20 to 30 minutes.
Add lentils to the bottom of the Mason jar with dressing. Top with other ingredients.
Tahini Chicken
2 boneless skinless chicken breast
1/3 cup tahini paste
1 lemon, juiced
1/4 cup water
Freshly ground black pepper
¼ cup chopped parsley
Kosher Salt to taste
Instructions
Cover chicken breasts with plastic wrap and pound thick ends gently with met pounder until 3/4 inch thick. Whisk 4 quarts water, salt, sugar and garlic in Dutch oven until salt and sugar are dissolved. Arrange breasts, skinned side up, in steamer basket making sure not to overlap them. Submerge steamer basket in brine and let sit at room temperature for 30 minutes. 2. Heat pot over medium heat, stirring liquid occasionally, to even out hot spots until water registers 175 degrees. Turn off heat, cover pot, remove from burner and let stand until meat registers 160 degrees, 17 to 22 minutes. 3. Transfer breasts to carving board, cover tightly with aluminum foil and let rest for 5 minutes. Slice each breast into cubes.
Add tahini to a mixing bowl with water, lemon juice, salt and pepper. Whish until paste becomes smooth. Add chicken and parsley. Mix well. Adjust seasoning as needed.
No Bake Oatmeal Bites
Ingredients
2 cup dry oats
1/2 cup almond butter or any nut butter
1/2 cup maple syrup or honey
¼ cup ground almonds or any nut
1/4 teaspoon cinnamon
2 tablespoons chia seeds
Pinch of kosher salt
½ cup cocoa powder
Instructions
In a medium bowl, add all of the ingredients and stir to combine well. The mixture should be a bit sticky. Refrigerate for at least 30 minutes.
Use a spoon to scoop about a tablespoon of the cookie ball mixture into your hand. Roll into a ball. Repeat with remaining mixture.
Divide balls into half and roll in cocoa powder.
Store the balls covered in the fridge for up to a week, or in the freezer for much longer.