Make-Ahead Healthy Lunches, Your Way

AICR’s Recipe March Madness – down to the Final 4 today – inspired me to share a recent kick I’ve been on to make a one-pot dish on Sunday that I pack for lunches throughout the week. With a little preparation and planning (and it doesn’t take much!) I end up with about 5 delicious and inexpensive lunches filled with cancer-protective nutrients.canstockphoto14256168

I start with a grain and cook 1 cup dry (to yield about 2 to 3 cups cooked) according to package instructions. Lately I’ve been using quinoa because it cooks fast, is delicious and packed full of protein and fiber, but you could also use brown rice, farro, bulgur or another whole grain. I cook it in a low sodium vegetable broth instead of water to give it a little extra flavor. Once cooked, let the grain cool in the fridge.

Next I pick a few ingredients to mix in, always with some added vegetables and/or fruit. Then I pack it into individual containers so I can grab for lunch in the mornings.

Here are three versions you can make with a few simple additions to the already prepared grain-base. When you make dishes like this, you can change the ingredients based on what you have around! Continue reading