How to pack a healthy lunchbox

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A cheese sandwich, packet of crisps and an apple might be a throwback from the ‘80s but for many of us it’s whatever we can make quickly, or buy, that gets put into our lunchbox.

While we know we need to eat a balanced midday meal, the reality can look very different, often grabbing something on the go that will only leave us hungry and reaching for a chocolate bar come 4pm.

We have had a look at some easy, quick nutritious options that will keep hunger at bay and they taste pretty good too!

Pasta pack ups
We know people worry about carbs, but pasta can be a brilliant lunch staple that can be eaten hot or cold. Whether you go for white or brown, lentil or rice in bows or shapes is up to you, but there is so much choice out there you can have something different each day of the week. Salmon pasta, chicken pasta and veggie sausage pasta can be made the night before and eaten straight from the fridge at midday or popped in the microwave and you’ll have a hot meal in minutes. You can add veggies or salad as well as sauces and pickles to create a lunch that is healthy and nourishing and won’t leave you with a rumbling tummy come 2pm.

Rice salads
High-fibre brown rice is a really good way to ensure you are left feeling satisfied all afternoon. Just as with pasta, there are a lot of ingredients that can be added from sardines, egg, ham and cheese and if you throw in some cherry tomatoes, cucumber, peppers and nuts, you will be the envy of the office.

Protein pots
We all know that we need protein for a balanced diet, but we don’t always get enough to help us get through the day without flagging. Beef and broccoli, tuna and tomatoes and teriyaki chicken are all tasty, easy lunchtime eats. Mixed beans, spinach, sweetcorn and sweet potatoes can all be added to pack out the protein and prevent you from running on empty during the afternoon.

Have a wrap
If bread isn’t for you but you want some energy giving carbs, flatbreads and tortillas are a good alternative. Peanut butter and carrots, salmon and veggies as well as humous and peppers are good ideas and you can load them up with salad to help get to your five a day. Warning; take napkins as these can get messy but they are so worth it.

Soup on the go
If you are busy but want something warm and filling, soup in a flask is a good option. Yes, you can open a can and bung it in the microwave but Mexican bean, vegetable, carrot and coriander and chicken noodle are super easy to make and if you cook in batches and freeze you will have something ready and waiting for you to take to work. Add in an apple and a smoothie, and you will be keeping bugs and hunger away as you boost your immune system with vitamins!

Super sarnies
OK, we can’t go without mentioning sandwiches, but there is more to this lunchtime basic than white sliced as soda bread, pitta, olive rolls and wholemeal bagels are all there for the taking. Bacon, brie, turkey, cottage cheese and avocado are the ingredients of lunchtime dreams and make delicious, nutrient-dense sandwiches that will make you want midday to come around fast.

Something sweet
You don’t have to stick to savoury at lunchtime. A fruit salad, yogurt with sliced banana, homemade flapjack with dried apricots and even a square or two of dark chocolate will give you something sweet to enjoy without overloading on nasties.

Why not make a batch of blueberry muffins on a Sunday, put them in an airtight box, or freeze half, and you will have something sweet a tasty to add to your lunchbox all week long.

Team Pure Beauty

Eat less sugar and feel better for it

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From breakfast cereals and frothy coffees, to Christmas treats and party bag chews, sugar is all around us and it is very tempting, as well as very tasty.

We know sugar is found in sweets, biscuits, and cakes, but it is also hidden in bread, dips, and sauces, and that’s where many of us really fall down and our intake adds up.

Eating too much sugar is linked to tooth decay, mood swings and weight gain, so while we aren’t going to tell you to stop enjoying it altogether, we do have some simple swaps which can help you cut down, without missing out.

Clear out at the cupboards
Let’s face it, if the kitchen is packed with sugary snacks and treats, people will eat them, remove temptation and they can’t. Go through your fridge and cupboard and have a look at what you are currently buying and see where changes can be made and once something sweet has gone, don’t replace it. When you are more aware of what you are buying, you may well find that as your shopping habits change, your bill goes down and your sweet tooth eases.

Easy swaps
Scrambled eggs rather than waffles for breakfast, carrot and cucumber sticks with hummus after school and natural yogurt with a handful of nuts and raisins for supper are all healthy offerings that taste good and take the sugar down. Change isn’t always easy, but over time healthier eating does become a way of life and you never know, you might suddenly realise what you have been missing out on.

Cook from scratch
You might think that an organic tomato sauce in a jar is a healthy bolognaise option, but you will be surprised just how much sugar, and other additives and preservatives, are added to get that perfect taste. If you really want to know what you are eating, make it yourself. Yes, it might take a little longer, but we are pretty sure it will be better for you and if you get the family involved, it can bring you together and make you closer as well as healthier.

Size matters
One biscuit is fine; the entire packet isn’t! It is so easy to eat as you watch TV or swipe right on your phone, but as you munch through that popcorn and chocolate, the sugar levels will be increasing and in time, your waistline will too. Look at having three balanced meals a day, packed with fresh fruit and veg, as well as two healthy snacks and plenty of water, and look at keeping portion sizes reasonable, and added extras down.

You are what you drink
As we have just mentioned water, we are going to say right now that sugary drinks should ideally be avoided. Fizzy drinks and syrup laden hot chocolates won’t do you any favours and while we think fruit juices and smoothies are good for us, in the main it is best to drink water and milk. Boring, maybe, good for you, yes! If you do want to make your water a little more uplifting, try adding ice along with some cucumber, mint, basil or rosemary and you will be better off for it.

So, we aren’t saying to give up everything you love, but we do recommend taking time to look at what you are eating and drinking, and seeing how just a few small changes could make a difference not only to your hair, skin and teeth, but your mood and pocket too!

Team Pure Beauty

Quick and easy BBQ ideas

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In an age when we are far more aware of what we eat and drink, the days of fatty burgers in cheap white rolls on the BBQ are fading fast.

But don’t worry because it is really easy to create healthy BBQ classics full of bold tastes, so you don’t feel cheated out of an amazing culinary experience.

Organic meats, fresh cuts, spices, sauces and marinades can all be used to make your BBQ food taste great.

Today, as promised, we have so healthy options that will impress your guests, and your taste buds.

Mushroom burgers

2 large mushrooms
2 cloves of garlic
2 sprigs of parsley
35g room temperature butter
Burger buns or pitta
Mustard
Pesto
A mixed salad

Peel and crush the garlic then mix with parsley leaves and the softened butter.
Clean the mushrooms and fill them with the butter mixture.
Wrap the parcels in tin foil and bake place on the BBQ until soft.
Place the cooked mushrooms in the bread and server with lemon juice, pesto and a mixed salad.

BBQ baby potatoes

750g of organic baby potatoes
A generous drizzle of olive oil
Mini corn on the cobs

Put the potatoes in a large saucepan of cold water and bring to the boil, then cook until tender (usually around five minutes). Drain and transfer to a large sheet of foil, then coat in oil and season well. Wrap the potatoes in the foil and create into parcels. Cook the parcels on the BBQ for 10 minutes and enjoy the potatoes with butter and corn on the cob.

Creamy coleslaw

You just can’t have a BBQ without coleslaw. This creamy delicious recipe is easy to make and goes with burgers, fish, kebabs and chicken. For this dish, you will need:

½ a white cabbage, trimmed and shredded
1 small onion, peeled and finely chopped
4 organic carrots, peeled and grated
A handful of raisins
A grated apple
4 tablespoons of mayonnaise
2 tablespoons lemon juice
1 teaspoon of mustard
Salt and black pepper

Put the mayonnaise, lemon juice and mustard in a mixing bowl, season and mix well. Add the cabbage, onion, apple, raisins and carrots, and stir well. Put in the fridge for two hours before serving and stir again to ensure all the mix is coated in the dressing.

BBQ bananas

The great thing about BBQs is that they aren’t just for creating savory dishes. To finish your BBQ on a high, how about smoky bananas with ice cream? For this you will need:

1 banana per person
Lemon juice
Dark brown soft sugar
Ground cinnamon
Vanilla ice cream to serve

Halve the bananas lengthwise, then widthwise and then sprinkle with lemon juice. Mix together the brown sugar and cinnamon then roll the banana in the mixture until completely coated. Wrap the bananas in foil, place in the coals and cook for around ten minutes. Serve with ice cream and watch the sun go down.

Have a very happy BBQ season and let us know your favourite recipes.

Team Pure-Beauty