Make time for lunch

These healthy lunches are simple to prepare – just pack them into a lunchbox or flask if you’re on the go Wild salmon & avocado triangles

These are quick to make and perfect to turn into open sandwiches. Make them on Sunday and top with the salmon, then you’ll have three bread thins left over to make a simple lunch in the week. LOW FAT

MAKES 6 PREP 8 mins COOK 12 mins EASY

V G190g plain wholemeal spelt flour, plus extra for dusting 1/2 tsp bicarbonate of soda

1 tsp baking powder

75ml live bio yogurt, made up to 150ml with cold water

1 Heat oven to 200C/180C fan/gas 6 and line a baking sheet with baking parchment. Mix the flour, bicarbonate of soda and baking powder in a bowl, then stir in the diluted yogurt with the blade of a knife until you have a soft, sticky dough, adding a little water if the mix is dry. 2 Tip the dough onto a lightly floured surface and shape and flatten with your hands to make a 20cm round. Take care not to over-handle as it can make the bread tough. Lift onto the baking sheet and cut into six triangles, slightly easing them apart with the knife. Bake for about 10-12 mins – they don’t have to be golden, but should feel firm. Leave to cool on a wire rack.

3 Use three straight away to make the wild salmon & avocado triangles (right). The rest can be packed into a food bag to use in the goat’s cheese & cucumber triangles later in the week, or frozen until needed.

GOOD TO KNOW low fat

PER SERVING 115 kcals • fat 1g • saturates 0.3g • carbs 21g • sugars 1g • fibre 2g • protein 5g • salt 0.4g You can poach the salmon for these while the bread thins are baking. We used frozen wild salmon fillets as they are very handy to keep in the freezer and the perfect portion size for this high protein lunch.

OMEGA 3

1 OF 5-A-DAY

SERVES 2 PREP 2 mins COOK 8-10 mins

3 bread-thins (see recipe, left) 1 lemon, halved few dill sprigs, plus extra to serve EASY

1 small red onion, finely chopped

2 skinless, boneless wild salmon fillets 1 small avocado sliced, the rest

1 While the bread thins are baking, bring a small pan of water to the boil and add a good squeeze of lemon, a few dill sprigs and the sliced onion. Add the fish and leave to poach for 8-10 mins or until it flakes easily. Lift from the pan and and flake into pieces.

2 Scoop the avocado into a bowl and roughly mash with a generous squeeze of lemon. Cut the bread triangles in half, put cut-side up and top with the avocado, scatter over half the chopped onion, then top with salmon, more onions and some snipped dill. Squeeze over some lemon to serve.

GOOD TO KNOW omega 3 • 1 of 5-a-day

PER SERVING 572 kcals • fat 27g • saturates 6g • carbs 34g • sugars 4g • fibre 7g • protein 44g • salt 0.8g These are really quick to put together before you rush off to work. Check the fat content when buying the cheese to ensure it isn’t too high in fat – we used one that was just 12g fat per 100g. LOW CAL VIT C

3 OF 5-A-DAY

SERVES 2 PREP 5 mins NO COOK EASY

3 bread thins (see recipe, left) 50g soft goat’s cheese

2 x 5cm lengths of cucumber, thinly sliced lengthways

V3 tomatoes, sliced

4 Kalamata olives, finely chopped 2 small handfuls rocket leaves

Cut the bread thins in half, put cut-side up and spread with the goat’s cheese. Top with the cucumber and tomato, then scatter over the olives and top with the rocket. Eat straight away or pack into lunchboxes for later.

GOOD TO KNOW low cal • low fat • vit c • folate • 3 of 5-a-day

PER SERVING 254 kcals • fat 6g • saturates 3g • carbs 36g • sugars 7g • fibre 6g • protein 12g • salt 1.1g Our recipes for lunch or supper that require a little more work can be enjoyed over two days or prepped ahead at the weekend.

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