Lunches To Go

Think you don’t have enough time to make your own lunch? Here are four simple, tasty make-ahead options that will garner the envy of your office-mates.

Roasted Eggplant and Red Pepper Dip

This creamy dip is an excellent centerpiece for a platter-style lunch. Serve alongside pita chips, raw vegetable sticks and olives. Or pair with a simple chickpea salad: toss a can of chickpeas with lemon juice, fresh parsley, salt and pepper.

Serves 4

1 medium eggplant, cut into ½-inch rounds

1 medium red bell pepper, large pieces

6 tablespoons olive oil, divided

1 teaspoon salt, divided

Freshly ground pepper

2 tablespoons lemon juice

1 small garlic clove, minced

Feta cheese, for garnish

Directions

1. Preheat oven to 425°. Line a large baking sheet with parchment paper. Place eggplant and pepper slices on sheet, and brush with 2 tablespoons olive oil, ½ teaspoon salt and freshly ground pepper. Spread in a single layer. Roast for about 20 minutes, until eggplant is golden.

2. Transfer vegetables to a blender or food processor. Add remaining 4 tablespoons olive oil, lemon juice, garlic and remaining ½ teaspoon salt. Blend until smooth and creamy.

3. Sprinkle with feta and drizzle with olive oil before serving. Store in fridge for up to 1 week.

Per serving: 243 cal; 3 g protein; 22 g fat; 11 g carb (5 g sugars); 664 mg sodium; 5 g fiber

For an extra-hearty meal, top salad with poached salmon.

Asian Quinoa Salad

This salad comes together quickly and makes a large batch, perfect for hosting spring lunch with friends. If cooking for only one or two, the recipe can easily be cut in half. Serves 6

3 cups water

1½ cups quinoa

¾ teaspoon salt

3 cups thinly sliced red cabbage

4 stalks celery, small dice

4 medium carrots, small dice

½ medium cucumber, small dice

3 green onions; green parts only, thinly sliced

2 tablespoons sesame seeds

Dressing

¼ cup rice vinegar

¼ cup tamari or soy sauce

Zest of 1 lime

3 tablespoons lime juice

3 tablespoons toasted sesame oil

1 teaspoon grated ginger

Directions

1. Bring water to a boil in a medium saucepan. Add quinoa and salt, cover, and reduce to a simmer. Cook about 20 minutes, until water is absorbed. Turn off heat, and steam with lid on for 5 minutes. Transfer to a baking sheet, and spread out to cool. Place in fridge until quinoa reaches room temperature.

2. Meanwhile, combine vegetables and sesame seeds in a large bowl.

3. In a small bowl, whisk together dressing ingredients. Toss with vegetables to combine.

4. Stir in cooled quinoa. Season to taste.

Per serving: 278 cal; 9 g protein; 11 g fat; 35 g carb (3 g sugars); 1,017 mg sodium; 6 g fiber

To save time, purchase cauliflower florets instead of a whole cauliflower. Slice if needed to ensure bite-sized pieces.

Italian Chopped Salad

A delectable medley of flavors and textures. This salad becomes more delicious when marinated overnight— ideal for a make-ahead lunch. Add extra pepperoncini peppers if you prefer a spicy dish. Serves 4

3 cups bite-sized cauliflower florets

½ medium cucumber

1 (15-ounce) can cannellini beans

6 ounces summer sausage, small dice

½ cup chopped marinated artichokes

½ cup chopped green olives

3 tablespoons olive oil

2 tablespoons lemon juice

2 tablespoons apple cider vinegar

2 tablespoons chopped pepperoncini peppers

1 teaspoon salt

Freshly ground pepper

Directions

1. Place 2 inches of water and a steamer basket in a medium pot. Add cauliflower. Cover, and bring to a simmer. Cook 7 minutes, until barely tender. Transfer cauliflower to a bowl to cool slightly.

2. Quarter cucumber lengthwise, and slice into ½-inch pieces.

3. Combine all ingredients in a large bowl. Adjust flavors to taste.

Per serving: 445 cal; 18 g protein; 27 g fat; 34 g carb (3 g sugars); 1,621 mg sodium; 10 g fiber

Alternatively, marinate whole chicken breasts in sauce for several hours, grill, and then slice.

Kale Chicken Wrap with Avocado Caesar Dressing

An egg-free alternative to a classic Caesar dressing, avocado provides a creamy richness that complements the robust cruciferous vegetables. Extra dressing can be stored in the refrigerator up to one week. Serves 4

1 pound boneless, skinless chicken breasts, cut into ½-inch slices

2 tablespoons balsamic vinegar

2 tablespoons tamari or soy sauce

2 tablespoons olive oil

1 teaspoon mustard

4 leaves curly kale, stems removed and leaves chopped

1 cup thinly sliced green cabbage

¼ cup grated Parmesan

¼ cup roasted sunflower seeds

1⁄3 cup olive oil

¼ cup lemon juice

¼ medium avocado

2 small garlic cloves, roughly chopped

½ teaspoon salt

Freshly ground pepper

4 large wholewheat wraps

Directions

1. Preheat oven to 375°.

2. Place chicken in an 8x8-inch baking dish. In a small bowl, whisk together balsamic vinegar, tamari, olive oil and mustard. Pour over chicken, making sure to coat well. Bake about 20 minutes, until cooked through.

3. Place kale in a large bowl, and massage with hands for about 1 minute, until kale begins to wilt and reduce in volume. Stir in cabbage, Parmesan and sunflower seeds.

4. In a blender or small food processor, add olive oil, lemon juice, avocado, garlic, salt and a generous amount of freshly ground pepper. Process until smooth. Dressing will be thick but pourable.

5. Transfer chicken slices to a cutting board, and roughly chop into bite-sized pieces.

6. Fill each wrap with chicken, kale mix and a generous drizzle of dressing.

Per serving: 427 cal; 28 g protein; 31 g fat; 8 g carb (2 g sugars); 689 mg sodium; 2 g fiber

By Genevieve Doll | Photos Aaron Colussi | Food styling Eric Leskovar | Prop styling Nicole Dominic