#19: These Are My Approved Lunches

These are adult portions.

#1: Salmon, Broccoli and Mashed Sweet Potatoes

Ingredients: salmon fillet (200 g), broccoli (150 g), sweet potato (150 g), extra virgin olive oil (2 tsp), salt, pepper, mixed herbs.

Estimated price: € 6.80

Here’s how to do it:

1. Place the salmon fillet in a dish lined with one teaspoon of extra virgin olive oil. Together with it, add diced broccoli. Add salt, pepper, and any herbs/spices you want.

2. Place the salmon and broccoli in a preheated oven at 200 degrees, and allow to cook for 20 minutes, flipping the fillet over and removing the skin at the mid-way point.

3. Bring water to a boil in a separate pot and add diced potatoes. Let them boil until soft (circa 20 minutes).

4. When the potatoes are soft enough, drain them and replace them in the same pot. Add one teaspoon of extra virgin olive oil, salt, pepper, and mixed herbs. Mash until the desired consistency is reached.

5. Assemble everything on a plate.

6. (V) For a vegan alternative, replace the salmon fillet with 200 g tofu. You may prepare it the same way.

Nutritional information:

• Protein: 47 g

• Carbohydrate: 41 g

• Fats: 25 g

• Total calories: 572 kcal

Nutritional information (V), tofu (Soyavit Bio Tofu) instead of salmon:

• Protein: 41 g

• Carbohydrate: 44 g

• Fats: 18 g

• Total calories: 488 kcal

#2: Sweet Potato And Lentil Stew (V)

This recipe is tailored for two or three people.

Ingredients: sweet potato (one large), extra virgin olive oil (1 tbsp), leek (one large), onion (one large), carrots (two large), aubergine (one large), tinned lentils (two tins of 240 g, drained), apple cider vinegar (2 tbsp), pepper, paprika, turmeric, Parmigiano Reggiano (optional; 30 g)

Estimated price: € 2.50 per portion

Here’s how to do it (pressure cooker):

1. Drain and wash the lentils and add to a pressure cooker.

2. Dice onion, sweet potato, aubergine, leeks, and carrots and mix them with the lentils in the pressure cooker bowl. Add extra virgin olive oil, apple cider vinegar, pepper, paprika, and turmeric.

3. Cover the pressure cooker valve and slow-cook for one hour.

4. [Optional] For added protein and fat, one can add 30 g of raw, aged Parmegiano Reggiano.

Nutritional information (V) (per portion divided by two):

• Protein: 28 g

• Carbohydrate: 98 g

• Fats: 3 g

• Total calories: 512 kcal

Nutritional information (per portion divided by two, with added Parmegiano Regiano 30 g):

• Protein: 38 g

• Carbohydrate: 98 g

• Fats: 12 g

• Total calories: 633 kcal

Nutritional information (V) (per portion divided by three):

• Protein: 19 g

• Carbohydrate: 65 g

• Fats: 2 g

• Total calories: 341 kcal

#3: Chicken Breast, Rice And Vegetables

Ingredients: white rice, chickpeas (50 g dry), mushrooms (four, medium), broccoli (150 g), onion (one, medium), chicken breast (200g), pesto (Biona; 10 g), apple cider vinegar (2-3 tbsp), chopped/dry garlic (1/2 tsp), pepper, extra virgin olive oil (1 tbsp) and mixed herbs.

Estimated price: € 4.00

Here’s how to do it:

1. Fillet the chicken breast and place it in a baking dish. Baste them with pesto and apple cider vinegar and add chopped/dry garlic, pepper, and mixed herbs.

2. Put the dish, with chicken, in an oven pre-heated to 200 degrees and allow it to cook for 40 minutes, turning each fillet at regular intervals.

3. In a pre-heated wok, add extra virgin olive oil (1 tbsp) and onions and cook for three or four minutes, stirring constantly. Add diced broccoli and mushrooms, chopped/dry garlic and pepper, and continue to cook for 15-20 minutes, stirring regularly.

4. [Preferably day-old rice]. In a pot of boiling water, add white rice. Let it cook according to the time stipulated on the packet (usually around ten minutes). Rinse the rice and place the desired portion on a plate, mixed with some chickpeas and apple cider vinegar.

5. Assemble everything on a plate.

Nutritional information:

• Protein: 62 g

• Carbohydrate: 69 g

• Fats: 13 g

• Total calories: 612 kcal

#4: Portobello Halloumi Burger

Ingredients: portobello mushroom caps (two of 80 g each), halloumi cheese (100 g), apple cider vinegar (2 tbsp), extra virgin olive oil (1 tbsp), tomato (two or three slices), onion (two or three slices), cucumber (two or three slices), lettuce leaves (two or three small slices).

Estimated price: € 5.20 per portion

Here’s how to do it:

1. Set grill to medium-high heat (about 450 degrees).

2. Wash two Portobello mushroom caps (two caps of 80g each).

3. In a shallow bowl, combine apple cider vinegar (one tablespoon) and extra virgin olive oil (one tablespoon. Place the mushrooms grill-side down in the mixture.

4. Grill the mushrooms for about five minutes, or until they start to sweat, then flip and grill for two to three minutes more.

5. Add halloumi cheese to the grill and cook for each side until the marks form on it. When ready, sprinkle salt and pepper.

6. Remove the mushroom caps and the cheese and assemble a burger with onion, tomato and cucumber slices and two lettuce leaves.

7. [Optional] For a vegan option, you may use tofu instead of halloumi.

8. [Optional] You may serve with a side of Iron Living Salad.

Nutritional information:

• Protein: 29 g

• Carbohydrate: 14 g

• Fats: 27 g

• Total calories: 417 kcal

Nutritional information (with a 1/6th portion of the Iron Living salad):

• Protein: 35 g

• Carbohydrate: 41 g

• Fats: 37 g

• Total calories: 625 kcal

Nutritional information,(V), using 200 g tofu instead of halloumi cheese:

• Protein: 40 g

• Carbohydrate: 16 g

• Fats: 18 g

• Total calories: 386 kcal

#5: Iron Omelet

Ingredients: eggs (two whole), egg whites (100 g), spinach (50 g), onion (50 g), leek (50 g), broccoli (100 g), extra virgin olive oil (1 tsp), pepper, garlic (one clove).

Estimated price: € 2.50

Here’s how to do it:

1. In a bowl, mix two eggs, egg whites (100 g), spinach, pepper, and chopped garlic.

2. In a preheated pan basted with extra virgin olive oil, add finely diced onion, leek, and broccoli and cook for a few minutes; until the onion has browned.

3. Pour the egg mixture into the pan and cook. Flip the omelet and cook on each side until completely solid and brown.

4. [Optional] You may serve with a side of Iron Living Salad.

Nutritional information:

• Protein: 29 g

• Carbohydrate: 23 g

• Fats: 12 g

• Total calories: 314 kcal

Nutritional information (with a 1/6th portion of the Iron Living salad):

• Protein: 35 g

• Carbohydrate: 40 g

• Fats: 22 g

• Total calories: 522 kcal