Healthy packed lunches that pack a punch

The loveable and inimitable Jamie Oliver is back and this time he’s waging war on sugar. And with good reason, too, following evidence that suggests how sugar – and not necessarily fat – is ‘the enemy’ and the true cause of obesity.

In support of his new TV programme, we thought we’d explore healthy packed lunch options in order to help you say ‘so long’ to sugar and ‘good day’ to good (and tasty) food.

If you’re responsible for making packed lunches, whether it’s for you at work or your children at school, then you’ll probably agree that it’s all too easy to pick the processed option such as crisps, biscuits and chocolate – if only for the fact that they’re pre-packed and easy to throw in to any lunch box.

Whilst these two options might not be as easy to prepare, we think they’re tastier. They’re certainly healthier than your standard cheese sarnie, too!

So, if you’re in need of a little inspiration when it comes to healthy packed lunches then this might just be for you.

Lunch option 1

Smoked salmon, lentil and rocket salad

Prior to the days of pre-cooked lentils and pulses, a lentil-based dish wouldn’t have been an easy option. Now, they’re available straight out the packet and ready to eat.
You can even make this the night before to save time in the morning.

• 170g lentils of your choice (we’d suggest Puy)
• 2 x limes (juice and zest)
• 3x teaspoons of olive oil
• Small bunch of chopped dill
• 100g Traditional Smoked Salmon, cut into 3cm squares
• Small bunch of rocket leaves

Mix the oil, juice, zest, dill and lentils in a bowl (or straight in your lunchbox if preferred). Lay on the smoked salmon and the rocket leaves. If you’re eating it immediately then stir together and enjoy. If you’re eating it the day after then place the lid on top and stir just before eating.

Lunch option 2

Healthy smoked salmon and avocado wraps

• 1 x wholemeal wheat wrap
• 100g John Ross Jr smoked salmon
• 1 x avocado
• 1 x tablespoon crème fraiche
• Chopped dill (to taste)
• 1 x tablespoon wholegrain mustard
• 1 x small carrot (shredded)
• 1 x handful of watercress
• 1 x teaspoon lemon juice

Again, this is perfect to make the night before so that all you need to do in the morning is reach into the fridge and pack it.

Mix together the dill, crème fraiche, dill, avocado and lemon juice to a consistency similar to guacamole. Spread the mixture across the wrap, making sure the whole wrap is covered. Layer the smoked salmon on the wrap before topping with the grated carrot and watercress leaves. Roll, halve and eat (or wrap in foil for the day after).