Lunchtime Delights to Fuel Your Day!

Nourishing, Tasty, and Oh-So-Easy!

Doctors Bowl

 

Roasted Vegetable and Chickpea Couscous Bowl

 

Estimated Prep Time: 20-25 minutes (plus roasting time)
Estimated Cooking Time: 40 minutes

 

Ingredients:

  • 350g sweet potato cubes
  • 1 whole cauliflower
  • 1 tin of chickpeas (drained and rinsed)
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • Chilli flakes (to taste)
  • Salt (to taste)
  • Pepper (to taste)
  • 1 tbsp olive oil
  • 150g couscous
  • 150g rocket

Dressing:

  • 3 tbsp Greek yogurt
  • Juice from 1/2 lemon
  • 1 tsp honey
  • 3 cloves of garlic, minced

Equipment:

  • Cutting board
  • Sharp knife
  • Large roasting tray
  • Small bowl for dressing
  • Measuring spoons
  • Measuring cups (for couscous and water)
  • Large mixing bowl

Preparation Steps:

 

Preheat Oven and Prepare Roasting Tray:

  • Preheat your oven to 200°C (390°F).
  • Ensure your roasting tray is large enough to hold the vegetables and chickpeas in a single layer for even roasting.

Prepare the Vegetables:

  • Peel the sweet potato (if desired) and cut it into roughly 1-inch (2.5 cm) cubes. Try to keep the cubes a similar size for even cooking.
  • Wash the cauliflower and cut it into florets. Aim for medium-sized florets.

Prepare the Chickpeas:

  • Drain and thoroughly rinse the canned chickpeas under cold water. Pat them dry with a paper towel. This helps them get crispy during roasting.

Combine Ingredients for Roasting:

  • Place the sweet potato cubes, cauliflower florets, and drained chickpeas in the large roasting tray.
  • Add the olive oil over the vegetables and chickpeas.
  • Sprinkle the ground cumin, ground coriander, chilli flakes (to your taste), salt, and pepper over everything in the tray.
  • Toss gently with your hands or a spatula to ensure everything is evenly coated with the oil and spices. Spread the ingredients out in a single layer in the tray.

Roast the Vegetables and Chickpeas:

  • Place the roasting tray in the preheated oven.
  • Roast for approximately 40 minutes, or until the sweet potato is tender, the cauliflower is slightly caramelized, and the chickpeas are slightly crispy. You may want to stir the vegetables halfway through the roasting time for more even cooking.

Prepare the Couscous:

  • While the vegetables are roasting, prepare the couscous according to the package instructions. This usually involves boiling water (often equal parts water to couscous), adding the couscous, covering, and letting it steam for a few minutes until fluffy.

Prepare the Dressing:

  • In a small bowl, combine the Greek yogurt, juice from half a lemon, honey, and minced garlic.
  • Whisk together until well combined and smooth. Taste and adjust the seasoning if needed (you might want a little more lemon juice or honey).

Assemble the Bowl:

  • In a large mixing bowl, add the cooked and fluffed couscous.
  • Add the rocket leaves.
  • Once the roasted vegetables and chickpeas are finished roasting, carefully add them to the mixing bowl with the couscous and rocket.

Dress and Mix:

  • Pour the prepared dressing over the ingredients in the large mixing bowl.
  • Gently toss everything together to ensure the couscous, rocket, and roasted vegetables are coated in the dressing.

Serve: Divide the finished mixture into serving bowls and enjoy your delicious and healthy Roasted Vegetable and Chickpea Couscous Bowl!

 

Tips for Efficient Prep:

  • Prep your vegetables (chopping sweet potato and cauliflower) while the oven is preheating.
  • Start the couscous cooking while the vegetables are roasting.
  • Make the dressing while the vegetables are roasting to save time.
  • Have all your spices measured out and ready to go before adding them to the roasting tray.

This prep plan should help you efficiently make your "Doctors Bowl"!

 

Tuna Sushi Bowl

Prep Description: 

This recipe focuses on fresh, simple preparation to create a delicious and vibrant tuna sushi bowl.

 

Prep Time: 15-20 minutes (excluding rice cooking time if needed)

 

Ingredients:

  • Sushi-grade tuna
  • Shredded carrot
  • Sliced cucumber
  • Sriracha sauce
  • Green parts of spring onions
  • Cooked rice (sushi rice recommended, but any rice works)

Equipment:

  • Sharp knife and cutting board
  • Small bowl for mixing tuna
  • Measuring spoons (for sriracha)
  • Serving bowls

Preparation Steps:

 

Prepare the Rice (if not already cooked): If you need to cook rice, start this first according to package instructions. Sushi rice is traditional and has a slightly sticky texture that works well in bowls. Let the cooked rice cool slightly before assembling the bowls.

 

Prepare the Vegetables:

  • If your carrot is not already shredded, shred it using a grater or a peeler with a shredding attachment.
  • Wash and slice the cucumber into thin rounds or half-moons.
  • Wash the spring onions and finely chop the green parts. Set aside.

Prepare the Tuna:

  • Ensure your sushi-grade tuna is very fresh and has been kept cold.
  • Pat the tuna dry with paper towels.
  • Using a sharp knife, dice the tuna into bite-sized cubes (about 1/2 inch or 1 cm).

Flavour the Tuna:

  • In a small bowl, gently combine the diced tuna with the sriracha sauce. Start with a small amount (e.g., 1 teaspoon) and add more to reach your desired level of spice. Mix carefully to avoid breaking up the tuna cubes too much.

Assemble the Bowls:

  • Divide the cooked rice among your serving bowls.
  • Arrange the prepared ingredients on top of the rice. Place the sriracha tuna mixture on one side, the shredded carrot on another, and the sliced cucumber on a third.
  • Sprinkle the chopped green parts of the spring onions over the top of the bowl as a garnish.

Serve: Your Tuna Sushi Bowl is ready to enjoy! You can serve it as is or offer additional condiments like soy sauce, pickled ginger, or wasabi on the side.

 

Tips for Success:

  • Use high-quality, sushi-grade tuna for the best flavour and texture if consuming raw.
  • Chill all your ingredients thoroughly before assembling for a refreshing bowl.
  • Adjust the amount of sriracha to your personal preference.
  • Don't overmix the tuna when adding the sriracha; you want to keep the cubes intact.

Enjoy your homemade Tuna Sushi Bowl!

High Protein Chicken Quesadilla

You’ll need to serve 1:

 

Ingredients:

  • 80g cooked, shredded chicken
  • 1/2 red pepper, finely diced
  • 1/2 red onion, finely diced
  • 1 tsp fajita spice mix
  • 1 tbsp tomato purée
  • 1 tortilla wrap
  • 40g grated mature cheddar cheese

Dressing:

  • 1/4 medium avocado or 1/2 a small
  • 2 heaped tbsp yoghurt
  • 1 tsp honey
  • 4–5 sliced jalapeños from a jar, plus 2 tbsp of the brine
  • 1/2 tsp garlic granules
  • Juice of 1/2 lime
  • Large handful of fresh coriander or parsley

Method:

  1. Heat a little oil in a pan over medium heat. Add the diced red pepper and red onion with a pinch of salt and cook for 3–4 minutes until soft.
  2. Stir in the fajita spice mix and cook for another 30 seconds to toast the spices.
  3. Add the tomato purée and cook briefly before adding the shredded chicken and a splash of water to loosen everything and deglaze the pan, creating a saucier filling. Set aside.
  4. To make the dip, simply add the avocado, yoghurt, honey, jalapeños, jalapeño brine, garlic granules, lime juice, and fresh coriander (or parsley) to a blender or food processor. Blitz until smooth and creamy. Adjust the seasoning to taste — you can add more brine or a few extra jalapeños if you like it spicier.
  5. Lay your wrap flat and load one half with the chicken mixture. Scatter the grated cheese over the top, then fold the wrap over to seal.
  6. Place the folded wrap into a dry frying pan over medium heat and cook for 1–2 minutes on each side until golden, crisp, and the cheese has melted. If your pan is too small, cut the wrap in half and do one at a time.
  7. Slice into wedges and serve hot with the honey jalapeño avocado dip on the side.

 

High-Protein Chicken Salad

A quick, flavour-packed lunch option with approx. 240 kcal and 26g protein per portion. Perfect for wraps, sandwiches, or on top of a salad.

 

Makes 2 portions

 

Ingredients:

  • 1 large cooked chicken breast, shredded (pre-roasted works great)
  • 3 heaped tbsp Greek yoghurt (full fat or 0%)
  • 4 sun-dried tomatoes, diced
  • 2 medium vine tomatoes, deseeded and diced
  • 1/4 red onion, finely diced
  • 1 tbsp chopped fresh basil
  • 1/2 tsp garlic granules
  • 30g grated parmesan
  • Zest of 1 lemon and a squeeze of juice

Method:

  1. Mix everything together in a bowl.
  2. Season generously with salt and lots of black pepper to taste.
  3. If the mix feels dry, add a bit more yoghurt.
  4. Add extra lemon juice if you prefer more acidity.
  5. Store in the fridge for up to 3 days.

 

Egg Salad Pita

A quick and satisfying lunch packed with flavour, fibre, and protein.

 

323 kcal & 21g protein

 

Serves 1

 

Ingredients:

  • 2 eggs
  • 1 spring onion, finely chopped
  • 1 heaped tbsp thick yoghurt (Skyr-style)
  • 1 tsp sriracha
  • 1 tsp American mustard
  • Salt and lots of black pepper to taste

To assemble:

  • 1 wholemeal pita
  • 1 tomato, sliced
  • Fresh spinach
  • 1/2 small avocado

Method:

  1. Bring a pan of water to a boil. Add the eggs and boil for 8 minutes.
  2. Transfer the eggs to a bowl of ice water for a few minutes, then peel.
  3. Chop the eggs and mix with yoghurt, spring onion, sriracha, mustard, salt, and black pepper. Taste and adjust seasonings as needed.
  4. Lightly toast the pita, then slice it open using scissors.
  5. Fill with spinach, tomato, avocado, and the egg salad mix.

Serve immediately and enjoy!

Sticky Ginger Chicken with Chilli Bok Choy

One of my favourites — recreated with a twist using Bok Choy!

 

Macros per serving:

 

609 kcal | 45g protein | 15g fat 

 

Serves 2

 

Ingredients – Chicken:

  • 400g chicken thigh fillets
  • 3cm piece fresh ginger, grated
  • 2 cloves garlic, minced
  • 1 tsp chilli flakes
  • 1 tbsp honey
  • 1 tbsp dark soy sauce
  • 1 tbsp sesame seeds
  • Spring onions, finely sliced (to garnish)

Ingredients – Chilli Bok Choy Sides:

  • 2 clusters of bok choy
  • 1 fresh red chilli, finely sliced
  • 1 clove garlic, minced
  • 1 tbsp sesame oil
  • 1 tsp soy sauce

Method:

 

  1. Marinate the chicken: In a bowl, combine grated ginger, minced garlic, chilli flakes, honey, and dark soy sauce. Add the chicken thighs and coat well. Let sit for at least 10 minutes.
  2. Cook the chicken: Heat a pan over medium heat and cook the chicken for 5–7 minutes on each side until sticky, golden, and cooked through. Sprinkle with sesame seeds and sliced spring onions.
  3. Prepare the Bok Choy: Slice the Bok Choy in half lengthwise. Heat sesame oil in a pan, add garlic and chilli, and sauté for 30 seconds. Add the Bok Choy and soy sauce, and cook for 3–4 minutes until wilted but still crisp.
  4. Serve: Plate the sticky chicken alongside the Bok Choy.
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