I’ve always loved a healthy easy lunch idea because I’ve got so many other things on the go. I don’t want ‘fuss’ at lunch. Who’s got time for that right? The dog needs walking, I need walking, there’s laundry, coffee later with a friend, picking someone up for a trip to the doctor! Let’s face it, there are a million and one obligations that get in the way of intensive lunch prep. So what do you do? You look for tasty and supremely easy ideas for a bite to eat at lunch time.
Sandwiches or ?
I also think we’d all agree that the easiest and most obvious choice is a sandwich of some sort. In fact, I’ll bet it would be hard to find anyone who doesn’t regularly turn to sandwiches when they’re looking for a healthy easy lunch idea. But sometimes you’re looking for something a little different or you know the sandwich filling that you’d like to have is kind of wet and you’re pretty sure that a sandwich would end up being kind of soggy. Wraps though, can take care of that and meet every other standard on your list. Delicious, healthy, filling, easy and quick. Specifically, I’m talking about toasted wraps that make use of whatever might be in your refrigerator.
One of the perks too of this recipe is that you can substitute at will. A quick tour of your refrigerator, warm up the frying pan and you’re good to go. In this case, I started out with some of the few vegetables that are still hanging around. Grocery shopping is day after tomorrow so it’s always good to use things up before then. After all, I spent good money on those things which aren’t getting any cheaper, so why waste them right?
What else do you have to look forward to ?
Later we’ll take a peek at some of the nutrient benefits of the specific ingredients that I’ve used in this healthy easy lunch idea. But if you’d also like a refresher on the multitude of benefits of a plants only diet, you can get that information in a post that I called ‘A Plant Based Diet? 12 Reasons Why You Should Switch Now’.
As I said, this recipe is open for substitutions! So it’s more like a process that I’m going to share with you. But having said that, I’m also going to include a list of the veggies and seasonings that I used to make our amazing Toasted Veggie Wrap supper. A healthy easy lunch idea can take many forms and this is what appealed today.
So here goes and this is for two of us with moderate appetites:
INGREDIENTS FOR THIS HEALTHY EASY LUNCH IDEA!
- 1 C broccoli, chopped small
- 5 large mushrooms, chopped small
- 1 red pepper, chopped small
- 1 C grated carrot (loosely filled cup)
- 1 C sweet onion, chopped small
- 4-6 Tbsp water
- 1/3 tsp pepper
- 1/3 tsp turmeric powder
- 1/3 tsp onion powder
- 2 tsp dry parsley
- 3 large size Spinach Wraps
- 1.5 C Refried beans
- Veganaise or Just Mayo
- French’s Prepared Mustard
- (A healthier alternative to the mayonnaise would be to mash up an avocado if you have one that’s ripe enough)
Is it time to add ‘water-sauteing’ to your processes?
In the order that I’ve listed them, water-saute the filling in a very warm pan. That means your pan should be hot and water added sparingly. You’re not trying to boil them remember. I’m starting to use this method more often because I’m trying to minimize the amount of oil I use these days. That also helps bring this wrap up even more into the ‘healthy’ part of the Healthy Easy Lunch Ideas plan you know. As my wrap is already going to have mayo in it, I’m going to limit what goes in the frying pan.
Does it matter, the order of cooking? Well might I suggest…
Starting with the hard veggies, work your way down to the tenderest which in this case is the grated carrot. And please don’t saute your vegetable mix too long. Once you’re done constructing your wrap, it’s going to get toasted in that same hot frying pan again which will cook those diced vegetables even more. I’d say you’re probably looking at the total time in the frying pan at being about 10 minutes. As they are cooking, stir them in the pan frequently. That way you can tell then when your hardest veggies are cooked to perfection and limits over cooking the tender ones. Keep an eye on whether you need to add just a little more water too when you’re stirring the mix.
Premixing your seasoning is effective for distribution…..
Premix the spices you plan on using. That makes it easier to get all those wonderful flavours distributed evenly throughout when add them in the beginning.
And finally, the construction process….this is looking yummy!
Now that the mix is perfectly cooked remove it from the pan and set it aside and then lay out the Spinach Wraps. Also, unless you can work really fast, at this point I usually turn the pan down to so that it doesn’t burn while I’m rolling the wraps. Spread a thin layer of mayo down the centre of each. Then half the refried beans in the same strip down the middle but don’t go right to either end. You’ll be folding these ends in so you want to limit the ‘ooze’ when you’re turning them over as they toast.
Over the beans, you’re going to add a little prepared mustard. Top the beans with your slightly sautéed veggies. Fold the edges at the ends of the ‘strip’ of fill, in a couple inches and with a long side in front of you. Fold that edge over top of the fill. This is a bit awkward but after you’ve done it a couple times, you’ll get the hang of it. Continue rolling it forward and then place it in your warm pan with the top flap facing down. Cover with the pan lid.
Short of a bowl of non-dairy ice cream, could this be any more delicious?
Once you’ve got the three wraps in the pan, keep an eye on them and as each side browns lightly, turn it over. This part takes about 10 minutes although that does depend on how hot your pan is. Just be careful not to walk away and forget them. When your wraps are well toasted on several sides, plate them along with an assortment of fresh sliced cucumbers and other tasty veggies. And now, time to enjoy your healthy easy lunch idea! Bonne appetit!
A HEALTHY EASY LUNCH IDEA BREAKDOWN OF NUTRIENTS:
In case you’re curious about the kinds of vitamins that you’re getting with a meal like this, I thought I’d give you a quick rundown of the nutrient benefits.
- Broccoli – protein amino acids, Vitamins A, C, K, Thiamin, Riboflavin, Folate and assorted small amounts of others. Both Omega-3 and Omega-6 fatty acids
- White Mushrooms – protein amino acids, Vitamin D, Thiamin, Riboflavin, Niacin, B6, Iron, Potassium, Copper, Selenium and assorted small amounts of others.
- Red Pepper – protein amino acids, Vitamins A, C, E, B6, Folate, Calcium, Potassium, and assorted small amounts of others. As well, it contains Omega-3 and Omega-6 fatty acids.
- Carrot – Vitamin A (interestingly, massive amounts of Vitamin A and minuscule amounts if any, of the other desired vitamins)
- Sweet Onion – Vitamin K, Thiamin, B6, Calcium, Magnesium, Potassium, Manganese and assorted small amounts of some other vitamins. Also both Omega-3 and Omega-6 fatty acids.
Refried Beans – Protein, Vitamin C, K, B6, Thiamin, Folate, Calcium, Iron, Magnesium, Phosphorous, Potassium, Copper, Manganese, Selenium and assorted lesser amounts of others. As well, it contains both Omega-3 and Omega-6 fatty acids.
Is there someplace that has All the nutrient information?
Maybe you find this sort of information as interesting as I do, so a terrific place to look up all the nutrient values for most of the foods that are commonplace, can be found at a website called SELFNutritionData. Just type in the name of the food you’re interested in, up in the top right hand search box, click, then choose from the list that shows up to get the specifics.
And there you have it! A healthy easy lunch idea that can be easily altered and substituted depending on what’s in your fridge. I know that if you opt for this tasty treat, you won’t be walking away from the table, still hungry. So I hope you try it and I’d love to hear what you’ve got to say about it! So talk to me, Y let me know what you think. In the meantime, be safe, be kind and enjoy your day wherever you are!
While this is a recipe and not specifically talking about your health, I’ll still remind you that I’m not a medical doctor (even though personally, I think eating good plants are better than medicine). I’ve spent the last 20 years focusing on and learning to ‘grow’ my own health however. And that’s what I’m sharing here. All of it is based on my own experiences and also the things that I’ve learned from the real experts! Those are the researchers and doctors who’ve seen the actual patients, worked in the labs and then write the medical reports that are sprinkled throughout these posts.
My goal is to motivate and help you find your best way to live a healthier and more peaceful life. I and Ageless at Sixty cannot be held liable for any resulting injury or adverse change in health status.
I also advise that any changes that might affect your health status be checked with your accredited physician. This would include changes to your exercise routines and any medications you might be taking or other supplements.
As well, this blog and each post may contain affiliate links. That means that if you buy something through them, I’ll receive a commission, at no extra cost to you.