a lunchtime switch

The clocks have gone back. There’s no hint of summer (or sun) around, and I’ve swapped berries for squashes in my desserts. So why haven’t I changed my lunch until now?

Partly, I suppose, because I get stuck into a routine. In go spinach, chickpeas, reduced fat feta, cucumber and tomato, a lovely salad for a summer’s day. It’s light and doesn’t sit too heavy in my stomach.

But now things are different. By 1pm, I’m craving filling foods, and if I don’t get them, I’m likely to sneak out of the office for a piece of cake by 3pm, which completely defeats the purpose of bringing a healthy lunch to work.

So what to do?

First off, I recommend leftovers, especially if your workplace has a microwave. Making a bit of extra pasta, or another piece of chicken, at dinner will save lots of time in the morning and make lunch more satisfying.

Bringing a soup to work isn’t a bad idea, either. Warming and filling, it just might carry me through the afternoon. But prepared soups are often loaded with salt and sugar, which isn’t suitable. But next time you make a soup, double the quantities and freeze half of it.

Finally – rejuvenate your salad. Instead of summery chickpeas, introduce some root vegetables (roast a load on Sunday afternoon and save some for lunch).

Or, as I’ve done today, change it completely. I made a bit of extra penne last night for my pumpkin pasta, saving enough for two future servings.

sardine pasta salad with spinach and chopped tomatoes
(serves 1)

1 tin of sardines in spring water
75-100 g (dry weight) pasta, cooked
½ a can of chopped tomatoes
1 small handful of baby spinach

Drain the sardines and remove any visible bones. Add to the pasta. Rip up the spinach (if the leaves are large) and add through. Pour half of the can of chopped tomatoes through (save the rest for tomorrow). Mix (or close the Tupperware dish and shake).

Writing this after lunch, I realise it would probably be best to puree the chopped tomatoes, or use a combination of chopped tomatoes and passata, to prevent the salad from having a watery texture.

Don’t worry about the fat or calories in the sardines – it’s a small 120 g tin, and it only brings about 150 calories, which is not bad for a wintertime salad. The protein and fat should help sustain the body through the afternoon (and don’t forget, there’s no cheese in the salad, which helps to balance the fat content).

The only thing you might worry about is the sardine smell – warn your colleagues and make sure you wash your hands right after preparing the salad, lest your skin will carry the odour around all day…