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Strawberry Cardamom Oat Muffins

These strawberry cardamom oat muffins are delicious at breakfast, with a cup of coffee for fika, or really, anytime. Whole grain and bursting with flavor!

strawberry muffins

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Looking to prolong summer? Make these strawberry muffins and savor with your morning fika. Better yet, make an extra batch and freeze half for future fika moments (or hungry kids!)

Whole Grain Goodness

Unlike most bakery shop muffins, these muffins are 100% whole grain oats and whole wheat. This means they provide more fiber to help keep your digestive tract happy. Did you know that most Americans fall short of their daily fiber recommendations? One of my favorite ways to increase fiber is to use white whole wheat, spelt, and oat flour instead of all-purpose flour for everyday baking.

Strawberry Nutrition

Like whole grains, strawberries also provide a fiber boost. What else do they provide? Oh, so many nutrients! Rich in vitamin C and potassium, strawberries also contain flavonoids with antioxidant and anti-inflammatory properties. Studies suggest that regular strawberry consumption can help promote brain, gut, metabolic, and cardiovascular health. And, of course, they are delicious! Best of all are the flavor-intense, local summer strawberries.

Oat Muffins with Strawberries

A Touch of Nordic

The pearl sugar that tops these muffins is optional, but adds a truly Swedish touch. Pearl sugar is commonly used in Sweden on everything from cardamom buns to cakes to muffins.?

Is there anything better than the scent of cardamom filling your house? If you are a cardamom lover like myself then you will love these muffins. Like with any spice, be sure to use the freshest cardamom that you can as they lose their potency with time. You could even grind your own, which I sometimes do, but not for everyday baking.

Vegan and Gluten-Free Swaps

For my friends who need an egg-free and/or gluten-free muffin, here is how you can do it:

To make it gluten-free: Use 1/2 cup almond flour, 3/4 cup gluten-free all-purpose flour, and 1/2 cup oat flour. Include the 1/4 cup of whole oats as written in the instructions. Make sure your oat flour and oats are certified gluten-free.?

To make it vegan/egg-free: Use flax eggs instead of regular eggs. When you start making the recipe, combine 2 tablespoons of flax meal with 2 tablespoons of water and let sit while you prep the rest of the ingredients. Add to the wet ingredients instead of the eggs.?

Strawberry Muffins

Muffin Essentials

As you probably know by now, I make a lot of muffins. Some of the other popular muffin recipes on this blog include?Mini Morning Glory Muffins,?Mini Pumpkin Muffins, and?Cardamom Carrot Zucchini Muffins.

Some of my favorite tools for making muffins include cookie scoopers to portion out the muffins and a mini spatula to loosen them from their tins after baking.?

This recipe was adapted from a recipe for Apple Cinnamon Oat Muffins in the Love and Lemons Everyday Cookbook.?

strawberry muffins

Strawberry Cardamom Oat Muffins

Maria Adams
These strawberry cardamom oat muffins are perfect to start your day or enjoy with fika. Whole grain and bursting with fresh strawberries, they are both delicious and nutrient-packed. They also happen to be dairy-free and in the blog post, I provide tips on how to make them vegan and gluten-free if needed.
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 20 mins
Course Breakfast, Fika, Snack
Cuisine American, Scandinavian
Servings 12 muffins

Ingredients
  

  • 2/3 cup unsweetened oat or almond milk
  • 2 teaspoons apple cider vinegar or fresh lemon juice
  • 1 cup oat flour store-bought or make own by grinding oats in a food processor
  • 3/4 cup white whole wheat flour or spelt or whole wheat pastry flour
  • 1/4 cup old-fashioned oats
  • 2 teaspoons ground cardamom or cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 large eggs
  • 1/3 cup maple syrup
  • 1/3 cup extra-virgin olive oil
  • 2 cups finely diced strawberries

For topping

  • 3 tablespoons old-fashioned oats
  • 1 tablespoon pearl sugar optional, but adds a fun, Swedish touch!

Instructions
 

  • Preheat oven to 350 degrees and lightly grease a 12-cup muffin tin with coconut oil or nonstick spray.
  • In a small bowl, combine oat milk and apple cider vinegar. Let sit while prepping the dry ingredients.
  • In a large bowl, combine oat flour, white whole wheat flour, oats, cardamom, baking powder, baking soda, and salt.
  • Add the eggs, maple syrup, and olive oil to the milk and apple cider vinegar mixture. Whisk to combine and then add to the dry ingredients. Stir until just combined.
  • Mix in the strawberries until just combined and then use a medium ice-cream scooper to portion the batter into the muffin tins. Sprinkle with oats and pearl sugar if desired.
  • Bake for 18-22 minutes, or until a toothpick inserted into the middle of the muffins comes out clean. Let cool for 5 minutes and then use a mini spatula to remove each muffin and transfer to a wire rack. Enjoy!
Keyword afterschool snack, cardamom, fika, muffins, oats, strawberries, summer, whole-grain

muffins with strawberries

Black Bean Sliders

These black bean sliders are the perfect vegetarian option for your backyard grill sesh.?

veggie burger slider

Quick Hello!

Before you get to the slider recipe, I thought I would introduce myself! My name is Kate and I’m interning with Maria this summer.? I am an Economics major with a minor in Exercise and Sports Studies at Smith College in Northampton, MA.

Summer Sliders

As we approach the 4th of July, I realize this will be my first as a vegetarian. Something that caused me to feel a twinge of remorse. The 4th will be forever associated with hamburgers and hotdogs in my mind. So while I am still finding it hard to believe that it is summer (quarantine time passes differently), I wanted to make a delicious vegetarian burger that I could eat alongside the rest of my family. So began my quest to create the perfect vegetarian burgers.

Protein-Packed Black Beans

When trying to decide how to make the slider, I choose black beans for the base. They are high in protein and are generally more accepted than say, a kidney bean. They also give the burger a good color compared to a processed veggie burger. With the added flavor of onions, garlic, and spices, you can’t go wrong with these!

Sliders take the burger game to the next level.? I have always preferred a slider to a hamburger because their fun-size makes the food seem more special. Because they are different, picky eaters may even be tempted to try! If you’re looking for other types of sliders, check out these turkey burger sliders.??

vegetarian sliders

Tips for successful black bean sliders!

  • Rinsing the beans removes much of the sodium that is added when the beans are canned.
  • One criticism of ?veggie burgers? is that they are often too crumbly.? Using two eggs will help keep the ingredients stick together. Saving you from a crumbly burger!?
  • Find the right level of bean for you.? I personally like seeing some of the black beans in my burger. So I try not to over mash.? But, if you have picky eaters, you may want to mash all the beans. I find that using a mashing tool like this one instead of a fork reduces the overall mixing time significantly.
  • Use a grill pan! This will give your burgers to give the burgers the nice charcoal stripes, as you see on traditional burgers (something that my dad said he really liked about the burgers). A traditional pan or baking them is also possible if you don’t have a grill pan.

This recipe was adapted from The Pioneer Woman.

veggie burger slider

Black Bean Sliders

Kate Ginder
These black bean sliders are the perfect vegetarian option for your backyard grill sesh.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 20 mins
Course Appetizer, dinner, lunch, Main Course, Side Dish
Cuisine American, Vegetarian

Ingredients
  

  • 2 (15-ounce) cans black beans
  • 1 medium onion, chopped (about 1 cup)
  • 3/4 cup plain bread crumbs
  • 2 large eggs
  • 3 tablespoons minced garlic
  • 1 teaspoon black pepper
  • 1 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 12 slider buns

Instructions
 

  • Combine the beans, chopped onion, add bread crumbs to a bowl.
  • In a small bowl, beat the eggs.
  • Add 3 tablespoons minced garlic, 1 teaspoon pepper, 1 teaspoon cumin, and ? teaspoon chili powder and a ? teaspoon of salt into the mixture.
  • Add the egg mixtures to the dry ingredients. Use a "masher" and mix the ingredients into one another. Some of the beans will naturally get squished by this process.
  • Roll into small patties and place on an oiled grill pan at medium heat.
  • Cook for 8 minutes on both sides.
  • Place slider on buns with desired toppings!
Keyword black beans, sliders, vegetarian, veggie burger

veggie burger sliders

Family Favorite Dark Chocolate Bark

This family favorite dark chocolate bark is so easy to make and has a little something for everyone.?

chocolate bark

A Topping for Everyone

“I don’t want nuts on mine.”

“Can I put cranberries on mine?”

Making chocolate bark is easy. Making one that the whole family agrees on can be more challenging. So why not let everyone “decorate” a portion. This also works well when you are serving the bark as dessert and don’t know what your guests prefer. Or, if you are like me, and can’t decide!

We divided our bark into thirds. One featured dried cranberries, another chopped almonds, and the other freeze-dried raspberries and almonds. One topping we all agreed on? Salt. So a bit of course salt was sprinkled all over.?

This family favorite dark chocolate bark has a little something for everyone. Click To Tweet

No Baking Required

If you’ve never made chocolate bark, you will like how easy it is, and there is no actual baking required. Simply choose some high-quality dark chocolate–either chips or a bar. We like to use one that’s between 60-70% cocoa–you still get a lot of the nutritional benefits of dark chocolate, but it’s not too dark.?

chocolate bark

Family Favorite Dark Chocolate Bark

Maria Adams
This family favorite dark chocolate bark gives everyone a stake at the toppings. Simply melt some high-quality dark chocolate and then decorate with your favorite toppings! You can make it all the same or divvy it up into several different topping areas.
Print Recipe Pin Recipe
Prep Time 7 mins
Chilling Time 30 mins
Course Dessert, Fika
Servings 30 pieces

Ingredients
  

  • 11.5 ounces dark chocolate chips we like extra dark, 63% cacao
  • 1 tablespoon coconut oil
  • 1/2 teaspoon coarse salt (optional)
  • 4 tablespoons toppings (see suggestions below)

Instructions
 

  • Melt chocolate in a double boiler. Add coconut oil and mix until blended. (Alternatively melt chocolate in the microwave, stopping to stir every 15 seconds.)
  • Spread onto a baking sheet lined with parchment paper. Use a spatula to get it quite thin.
  • Top with salt (if using) and other suggested toppings. Spread toppings all over or divvy them up into sections for several different bark flavors.
  • Cool in the refrigerator for at least 30 minutes and then break it apart and enjoy! Store in an airtight container in the refrigerator.

Notes

Topping Suggestions:
  • Coarse salt (e.g., Kosher or Sea salt)
  • Dried cranberries, cherries, or raisins
  • Chopped nuts (almonds, pistachios, hazelnuts, etc.)
  • Freeze-dried raspberries or strawberries
  • Fresh pomegranate arils
  • Chopped candy canes (look for all-natural, food-coloring free candy canes) ?
Keyword chocolate, sweets

Looking for other no-bake recipes with chocolate? Check out these:

Cocoa-Coconut Bliss Balls (Nut-Free)

Cranberry Cocoa Bliss Balls

4-Ingredient Peanut Butter Balls

Banana-Coconut Nice Cream with Dark Chocolate and Strawberries

Remember to tag @halsanutrition on social media if you make any of these. Enjoy!

Grilled Veggie and Black Bean Burritos

Grilled Veggie and Black Bean Burritos make for a crowd-pleasing dinner. Your family love filling their burritos just how they like it, going all plant-based it vegetarian, adding some meat, or perhaps spicing it up.

grilled veggie and black veggie burrito

My family loves Taco night. Over the years we have eaten a lot of tacos, from the favorite and simple beef and kale tacos to the more time consuming but delicious fish tacos with kiwi salsa.?

It was time to mix it up. Enter the burrito.?

My kids were thrilled with this new addition to our weeknight dinner rotation. And these grilled veggie and black bean burritos are perfect for warm weather days. Plus, my husband loves to grill so it gives me a chance to delegate some of the cooking!

Grilled Veggies

I love to grill zucchini, summer squash, and bell peppers for this burrito. However, you could also try other veggies such as onions, eggplant, and mushrooms. Simply slice veggies, drizzle with oil, sprinkle with salt, and add chili spices if desired. It’s hard to go wrong with veggies and you can save any leftovers for more burritos or perhaps a burrito bowl, the next day.

veggies on the grill

A Plant-Forward Recipe

The combination of black beans, veggies, rice, and tortilla makes for a hearty vegetarian meal. The individual ingredients combine to provide all the amino acids you need, in addition to a good dose of fiber.

Of course, my boys love their meat, and so we tend to grill up some chicken alongside the veggies which makes everyone happy. Eating a primarily vegetarian meal with a little meat sprinkled in is considered “plant-forward” and is a great way to “meet in the middle.”

Whether you choose to keep it 100% plant-based or sprinkle is some meat is up to you. Either way, it’s a great option! Choose what you crave and find satisfying. If you find yourself overthinking it, go back and review this post on intuitive eating. Remember, there is no good or bad when it comes to eating.

grilled veggie and black bean burrito spread

Tips to Simplify Burrito Night

While this recipe isn’t tricky (well except for the rolling up a perfect burrito part!), making all the different “add-ins” takes time and dishes…so here are some tips to make it go smoothly.

  • If you can, cook up the rice ahead of time. Rice cookers and Instant Pots are great since they can also keep the rice warm. Choose brown rice for extra fiber or white rice if you prefer it. I currently use this Instant Pot and love it.
  • Veggies and any meat can also be grilled ahead of time, just reheat if you want them hot.
  • To simplify the cooking, this recipe calls for seasoned black beans. However, if you have a little extra time, try making your own. Here is a good recipe to try.
  • Choose large tortillas so you can fit everything in there. In these pictures, we have slightly smaller ones which were harder to roll up and everyone ended up eating a couple of them! If possible, the tortillas on the grill for just a little bit to warm them up before serving.
  • Have everyone help you set and clear the table! Yes, there are a lot of dishes in this meal, but many hands make light work!

Alright, let’s get cooking. Let me know if you make this by sharing your picture and tagging @halsanutrition on social media.

grilled veggie and black veggie burrito

Grilled Veggie and Black Bean Burritos

Maria Adams, MS, MPH, RDN
These grilled veggie and black bean burritos are perfect for crowd-pleasing family dinners. Prep all the ingredients and then let everyone assemble their own burrito (or bowl). Packed with energy, fiber, and nutrients--they are a nutritional powerhouse. Whether you make the meal completely plant-based or add a little meat is up to you!
Print Recipe Pin Recipe
Prep Time 15 mins
Cook Time 25 mins
Servings 4

Ingredients
  

  • 1 cup uncooked brown rice
  • 2 cups vegetable or chicken stock, low sodium
  • 2 medium limes
  • 1/4 cup cilantro, chopped
  • 1 medium zucchini
  • 1 medium summer squash
  • 1 medium bell pepper
  • 1 tablespoon olive oil plus more as needed
  • salt to taste
  • pepper to taste
  • chili seasoning, e.g., a blend of chili powder, cumin, garlic powder, onion powder, oregano
  • 1 pound chicken breast (or steak or fish) (optional)
  • 1 15-oz can seasoned black beans if you have time, make homemade seasoned black beans (see recipe link in blog post)
  • 8 large tortillas (1-2 per person; good to have extra)

Additional Burrito Filling Suggestions

  • avocado, slice and drizzle with lime juice or guacamole
  • favorite jarred salsa
  • lettuce, chopped
  • Monterey Jack cheese, shredded
  • sour cream
  • hot sauce
  • extra cilantro

Instructions
 

  • Cook rice according to package directions using stock instead of water for extra flavor. When done, stir in fresh lime juice and 1/4 cup chopped cilantro. (Consider using a rice maker or instant pot to simplify cooking process and easily keep it warm).
  • Meanwhile, slice zucchini and squash lengthwise into 4-5 long pieces. Slice bell pepper into about 4 large pieces. Brush veggies with oil and season with salt and pepper. Add chili seasoning if desired.
  • If grilling up meat, prep that too by brushing with a little oil and then seasoning with chili seasoning, salt, and pepper.
  • Light grill. While grill is heating up, work on putting out or prepping your desired "additional burrito fillings".
  • Transfer the rinsed and drained black beans into a small pot on the stove and heat on low.
  • Grill veggies for 2-3 minutes on each side, until nice grill marks form. Also, grill meat if using. (Chicken breast generally takes 5-7 minutes on each side and should be cooked until no longer pink inside. Fish can take anywhere from 4-7 minutes per side depending on how thick it is; grill fragile fish on foil). Grill steak until desired degree of doneness).
  • Transfer cooked veggies to clean platters. Let cool a bit and then chop into smaller pieces for adding to the burritos. Heat the tortillas on the turned off but still hot grill (or heat in the microwave if easier).
  • Assemble the burritos and enjoy!

 

Grilled Veggie and Black Bean Burrito PIN image

Menu Plan and Shopping List Template

Need a menu plan and shopping list template that will help you to eat a variety of healthy meals every day? Then these free meal planning printables are just the thing!

meal planner printable

 

How’s the meal planning going?

In the summer, I usually live a little bit more day-to-day. It’s more of a French lifestyle (at least that’s what I like to tell myself!). I see what produce we get in our weekly farm share, pick up some fish to grill from our local fish market, and, of course, go to the grocery store a couple of times a week for staples such as milk and snacks. (Ok, so maybe that is not at all a French lifestyle, however, I did live in France for a summer, and the family I stayed with shopped at the local bakery, produce, fish, and meat markets daily! Nothing ever got forgotten in the back of their refrigerator! But, they did not snack. Ever.)

That said, I still find that a little bit of planning helps keep us running smoothly each week. And given that we are still trying to limit our trips to the grocery store, this will be a summer when a little bit of meal planning is essential.

Meal Planning Tips

The key is figuring out a planning process that fits your lifestyle. Make it simple. Don’t be too ambitious (but be a little ambitious). And, have the tools you need on hand.

Here are some of my top tips on simple meal planning:?

Meal Planning System

Having a system in place can help set you up for weekly success and the key to any system is that it works for you! Are you a pen and paper person or do you like to add it all to your online calendar? Do you want to take turns planning the weekly meals with your partner? Could you carve out 30 minutes every week to plan? Or do you prefer a super simple system such as planning just a few days at a time and writing the meals on a scrap paper before heading to the store?

Meal Planning Form

When I’m feeling ambitious or need to put some more focus on meals other than dinner, I use this menu plan form. It’s a great way to get out of a breakfast or lunch rut and can help make sure you have a variety of snacks on hand.

menu planning printable

Shopping List & Simple Menu

However, most weeks, I use this shopping list and menu.? I keep it on a clipboard inside one of my kitchen cabinet doors that holds other organizational items such as my meal planning binder, magazine files (where I store the daily contents of the kids’ homework folders until they get so full that I need to go through them), and other items such as a jar with coins.

grocery list printable

I keep a sharp pencil or good pen on the clipboard and write down foods that we need as we run out. Then, once a week, I sit down with a cup of coffee, my meal planning binder and some cookbooks to write up the weekly menu plan and grocery list. Sometimes I miss a week or two, sometimes I plan only 3 days, but most of the time I try to plan at least Monday – Friday.

When I am ready to shop I simply trifold the form (this makes it easier to read one section at a time while at the store) and tuck it into my purse.

Sometimes I skip the grocery template and just write my list on a plain piece of tri-folded printer paper. This works just as well and is how I first started writing my grocery lists before I created an official form. (A tip I learned from the Ina Garten cookbook, Barefoot Contessa at Home).

How do you plan your meals? Do you jot your lists on paper? A special planning form? Or perhaps you have it all on your phone?

meal planning printable

DOWNLOADS:

Weekly Meals & Groceries

Complete Weekly Menu Plan

Note: This post was originally published in September 2015. The text, images, and printables were updated in June 2020.

 

Farro Lunch Salad – Three Ways

This farro lunch salad is a fun, convenient way to eat well at lunch by using leftovers or prepping ahead of time. Packed with whole grains, veggies, protein, and healthy fat, it will leave you satisfied.?

grain bowl

Lunch Salad or Grain Bowl

In my last blog post I talked about why it?s so hard to figure out lunch and how to make it easier. Here is another salad or grain bowl (call it what you like!) to add to the list.?

I love to cook up a batch of grains such as farro, brown rice, quinoa, or bulgur at the beginning of the week and then use it to make salads or grain bowls like these. They look adorable packed in Mason jars, which are perfect for transporting to work. Of course, since many of us are working from home these days, you can also just portion it all into an oversized bowl when ready to eat. Or, perhaps you could put it in a nonbreakable container and bring it to the beach or park for a quick lunch or relaxed dinner picnic?

Nutrient-Packed Farro

Farro is one of my favorite grains. It?s nutty and tender and versatile. It?s also packed with heart and gut-healthy fiber. According to Bob’s Red Mill, a 1/2 cup of their cooked farro provides about 5 grams of fiber and 6 grams of protein, 2 nutrients that are important for helping you stay full after eating.?

grain bowl leftovers

Below are three different versions of a farro lunch salad or grain bowl — call it what you will. Use these ideas to get inspired and make your own version using what you have on hand or what?s in season.?

Dress it Up

Oh, and don?t forget a good dressing. Whether you go for a simple drizzle of extra virgin olive oil and balsamic vinegar or a homemade cashew dressing, this will put the finishing touch on the salad and bring out all the flavors, not to mention the fat-soluble vitamins. I have included one of my simple, go-to lemon vinaigrettes, but the options are endless! Enjoy!

H?lsa Kids

Make this farro lunch salad more appealing to kids by letting them design it themselves. Pair something liked with something new. So, for example, if they have never had farro before try it with something they love, like bolognese sauce or Swedish meatballs.?Add a favorite vegetable and there you are.

Alternatively, skip the farro for a well-loved grain like rice or pasta. Then add something new like roasted chickpeas and eggs served on grains instead of toast. Ideally, let them create their own bowl. And if they are not interested, don’t push it.

grain bowl leftovers

Farro Lunch Salad Three Ways

Maria Adams
This Farro Lunch Salad shows the versatility of the grain bowl. Simply pick a grain, such as farro, quinoa, or brown rice, add a variety of veggies, protein, and fat, and you will have instant satisfaction and long-lasting fuel! Use this recipe as a guide to come up with your own ideas based on what you like and have on hand. It's a lunch saver!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 15 mins
Course dinner, lunch, Side Dish
Cuisine American
Servings 2

Ingredients
  

Base

  • 1 cup farro cooked in stock for extra flavor per package directions
  • 4 cups baby spinach, arugula, or other salad greens

Version 1: Sweet Potato & Eggs

  • 1 medium sweet potato, roasted and diced in a time crunch? cook diced sweet potatoes in the microwave
  • 4 large eggs, boiled*, peeled and halved *I like 7-minute eggs, cook for 7 minutes in simmering water then remove from heat, cool, and peel
  • 1/2 avocado, sliced
  • 1/2 cup sliced cucumber
  • 1/4 cup pumpkin seeds
  • 1 tablespoon Everything but the Bagel Seasoning

Version 2: Roasted Chicken & Cauliflower

  • 1/3 cup thinly sliced and chopped red cabbage
  • 1 cup roasted cauliflower (leftovers are ideal; otherwise sub a no-cook veggie that you have on hand such as bell peppers or cucumbers)
  • 1/4 cup roasted chickpeas for extra flavor, fiber, crunch, and plant-based protein
  • 3/4 cup leftover chicken, chopped rotisserie, roasted, and grilled chicken all work great

Version 3: Grilled Salmon & Asparagus

  • 10-12 spears asparagus, chopped or left whole leftover asparagus is great, otherwise quickly steam or broil it
  • 1/2 cup grape tomatoes, halved
  • 1/2 cup frozen corn or petite peas, thawed and heated if desired
  • 6 ounces leftover grilled salmon, chopped (about 3/4 cup)

Lemon Vinaigrette

  • 2 tablespoons olive oil
  • 1/2 medium lemon, juiced
  • 2 teaspoons maple syrup
  • salt to taste
  • Fresh ground pepper to taste

Instructions
 

  • Portion farro onto two plates or bowls. Top with the greens and then veggie and protein combination of choice. Drizzle with dressing and enjoy.

To Make Farro Lunch Salads in Mason Jars

  • Whisk together dressing and pour it into the bottom of each container. Top with the cooked farro, then proceed with the veggies and protein from heaviest to lightest (e.g., sweet potato, then eggs, then avocado, etc., ending with greens).
Keyword cardamom, grain bowl, picnic, portable, salad, whole-grain

Additional Recipes You Might Like

Grain bowls

Solutions to the Lunch Dilemma

Looking for solutions to the lunch dilemma? Whether it’s help with making a plan, putting it into action, or ideas that you need, you will find it here.

solutions to the lunch dilemma

With more of us working from home these days, more of us are also eating lunch at home.

What is about lunch that is so difficult? Why do we have such a hard time coming up with lunch ideas?

While I don’t claim to know the answer, I have some thoughts.

  • For one, while dinner might be planned and shopped for in advance, we often forget to plan lunch.
  • Two, while we expect to spend at least 20 minutes preparing dinner if not longer, lunch we want to be instant.
  • And three, while we may be happy eating the same breakfast day after day, with lunch we want to mix it up!

So basically, we need more planning, time, and variety put into lunch! This means we may need to treat our midday meal a little more like dinner, on at least a few days of the week. Before you think, “but I don’t have time” or “I don’t want to plan another meal, dinner is hard enough” let’s see how we can make it easier.

When it comes to solutions to the lunch dilemma, it’s all about minimal planning for maximum results.

Make a List

When I don’t know what to make I start by making a list. Spend 15 minutes–not hours–researching or brainstorming lunch ideas and then write your list. My go-to sources of ideas and inspiration for lunches include my favorite bloggers, magazines, the menus from my go-to lunch spots, and my family (who usually say “I don’t know!” but, hey, at least I tried!).

Here is a template you can use to make a list of 10 lunch ideas. Instead of coming up with more ideas, consider coming up with a “fresh” list monthly. I suggest combining a few family favorites with new ideas.

solutions to the lunch dilemma planning worksheet

Ready to make your list now? Here is some inspiration:

Sandwiches

  1. Chickpea Salad Sandwich
  2. Roasted Beet, Avocado, and Tomato Wrap
  3. Curried Chicken Salad Sandwich
  4. Grilled Cheese (jazz up with sliced apples or tomatoes)
  5. Open-faced Tuna or Salmon Melts
  6. Open-faced Smoked Salmon and Avocado Toast (pictured at top of this post)
  7. Egg Pesto Sandwich (simply make eggs your favorite way and add pesto)

Soups

  1. Simple Lentil Soup
  2. Instant Pot Chicken Soup
  3. Instant Pot Chicken Tortilla Soup
  4. Bean and Barley Veggie Chili
  5. Slow Cooker Black Bean, Sweet Potato, and Quinoa Chili
  6. Celery Root and Parsnip Soup
  7. Tomato Soup (pair with grilled cheese for maximum comfort)

Salads

  1. Roasted Sweet Potato and Beet Quinoa Salad
  2. Lentil and Roasted Veggie Salad in a Jar
  3. Vegan Power Bowl
  4. Turmeric Roasted Chickpea and Quinoa Salad
  5. Chipotle Inspired Tex Mex Salad
  6. Salmon Salad Nicoise (more planning needed, but so good)
  7. Farro Salad 3 Ways (recipe coming soon)

You can also check out this post on lunch ideas for teens.

One more tip, aim to make half your plate veggies and fruit–this will not only up the nutrition but also liven up any old meal!

Minimal Planning

Use your list to plan. Planning just a little bit is essential. After all, you want to have ingredients on hand to make your lunches. While some people enjoy having a specific plan for every day of the week, others like to keep it flexible. There is no right or wrong–do whatever works for you.

If you are a minimalist planner like myself you could try choosing 3 lunches from your list to make during the week. You could even start with planning just 1-2 lunches and buying/making enough to keep those on repeat. On the other days, simple ideas could be leftovers from dinners, or a go-to staple, for us that is grilled cheese + carrot sticks + sliced apples.

Here is a simple printable meal planning worksheet to help you out:

solutions to the lunch dilemma planning worksheet

Prep Time

Once you have decided to make a lunch it’s time to prep it. If you are headed off to work or don’t have time to prep lunch right before lunch, make it ahead of time. It could be the night before, the morning of, or even two days before. Soups can be made several days in advance, portioned into small containers, and enjoyed during the week.

If you are working from home, you could prep just part of the recipe after breakfast and let it cook while you work. For example, I often cook up some quinoa or farro to use for a lunch salad or grain bowl. If I’m extra ambitious I may also roast some veggies–but usually for lunch, the veggies are leftovers or served up raw.

If you are heading outside the home to work or on another adventure, make your lunch ahead of time and store it in a portable, reusable container. When it’s time to eat you will be ready! One of my favorite ways to transport grain bowls, leftovers, and salads is in Mason or large jam jar containers.

lentil and roasted veggie mason jar salad - portable and perfect for bringing to lunch or school; gluten-free, dairy-free, nut-free, vegan from halsanutrition.com

The Finishing Touches

I hope this guide has provided you with some solutions to the lunch dilemma. For a truly satisfying lunch, I also recommend finishing it off with a couple of squares of dark chocolate. Savor and enjoy, perhaps with a cup of coffee, and then get outdoors for a neighborhood walk to get the blood flowing, improve digestion, and gear back up for more work (or play).

Happy lunching! And don’t forget your afternoon fika/snack boost!

lunch planning menu

liven up your lunch with this guide and free worksheets from halsanutrition.com

 

 

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