Shake up your lunch and enjoy tasty and healthy options

To maintain energy and vitality throughout the day, the key often lies in the choices we make with our diet. Lunchtime is a valuable opportunity to nourish ourselves in an intelligent and balanced way, a chance to go beyond a simple snack.

It’s essential to opt for:

• Foods rich in fibre, which optimise digestive health and promote satiety.
• Quality proteins, essential for vitality and maintaining muscle mass.
• Healthy fats, allies of hormonal well-being and brain function.
• Complex carbohydrates, which provide slow release energy. 

By making sure that these nutrients are present in every lunch, we can avoid sudden drops in energy and the need to resort to impulsive snacking. This results in long-lasting satiety and increased concentration.
 

Homemade bars with oatmeal, courgette and apple
 

Time: 30 minutes.

Ingredients: 6-8 pieces.

• 100 g ripe bananas, mashed.
• 50 g unsweetened apple puree (about half an apple, cooked and mashed).
• 50 g finely grated and drained courgette.
• 100 g fine oat flakes.
• 2 tablespoons of natural peanut butter.
• 1 tablespoon of ground chia or ground flax seeds or a pinch of cinnamon (both optional).

Instructions

• Preheat the oven to 180°C (fan) or 200°C (static). Line a square baking tin (approx. 15x15 cm) with baking paper.
• In a large bowl, mix the mashed banana, apple puree, drained and grated courgette and peanut butter until smooth.
• Add the oat flakes, seeds (if using) and cinnamon. Mix well until everything is combined.
• Spread the mixture into the prepared mould, pressing firmly with a spatula or the back of a spoon to make it compact. 
• Bake in the oven for 20-25 minutes, or until the edges are lightly browned and the bars feel firm.

Storage

Let the mixture cool completely in the mould before cutting into individual bars. Wrap each one in baking paper and store them in an airtight container.

Per unit

Energy: 67 (kcal)
Carbohydrates: 4.71 g
Protein: 4.5 g
Fat: 3.4 g
Saturated Fat: 1.2 g
Polyunsaturated Fat: 0.6 g
Monounsaturated Fat: 1.2 g
Cholesterol: 71 g
Fibre: 0.8 g
Simple sugars: 4.2 g
 

Minimuffins with spinach, carrot and cheese

Time: 30 minutos.

Ingredients: 6-8 pieces.

• 2 large eggs (or 4 egg whites).
• 30 g fresh spinach (a good handful), finely chopped.
• 30 g grated carrot (half small carrot).
• 20 g grated cheese (cheddar or mozzarella type) or crumbled fresh cheese.
• 2 tablespoons of fine oat flakes.
• 1 tablespoon of milk (cow’s or plant-based).
• Salt and pepper.
• Oil to grease the moulds.

Instructions

• Preheat the oven to 180°C (fan) or 200°C (static). Lightly grease the mini muffin tins.
• In a bowl, beat the eggs (or egg whites) with the milk, salt and pepper.
• Add the chopped spinach, grated carrot, cheese and oat flakes. Mix well until all the ingredients are combined.
• Pour the mixture into the mini muffin moulds, filling them to 3/4.
• Bake for 15-20 minutes, or until golden brown and firm to the touch. 
• Let them cool completely before removing them from the mould and store in an airtight container.

Per unit

Energy: 90.4 (kcal)
Carbohydrates: 12.3 g
Protein: 3 g
Fat: 3.1 g
Saturated Fat: 0.6 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1.4 g
Cholesterol: 0 g
Fibre: 1.7 g
Simple sugars: 10.7 g
 

Chickpea and date energy bites with cocoa and nuts

Time: 20 minutes.

Ingredients: 8-10 pieces.

• 100 g cooked chickpeas (half a cup), well drained and rinsed.
• 6-8 pitted dates soaked in lukewarm water for 10 minutes and drained.
• 1 tablespoon of pure cocoa powder, unsweetened.
• 2 tablespoons of peeled walnuts, finely chopped.
• 1 tablespoon of natural peanut butter (optional, for extra creaminess).
• Shredded coconut or sesame seeds for coating (optional).

Instructions

• In a food processor or high-powered blender, combine the drained chickpeas, the soaked and drained dates, the cocoa powder and the peanut butter (if using).
• Grind it into a homogeneous, sticky paste. If the mixture is too dry, add a teaspoonful of the water used to soak the dates.
• Add the chopped walnuts and mix briefly to combine.

Assembly

• With slightly damp hands, form small balls the size of walnuts. 
• Sprinkle with grated coconut or sesame seeds, if you wish.

Storage

Store the bites in an airtight container in the fridge. They can keep for several days.

Per unit

Energy: 103 (kcal)
Carbohydrates: 10.6 g
Protein: 2.6 g
Fat: 5.7 g
Saturated Fat: 1.4 g
Polyunsaturated Fat: 2.4 g
Monounsaturated Fat: 1.5 g
Cholesterol: 0 g
Fibre: 2.33 g
Simple sugars: 7.7 g