Despite the occasional inclement weather, we are definitely in the throes of spring and couldn’t be more excited! Having said that, summer is also fast approaching and everyone is looking at how to shed their winter coats – starting in the kitchen first.

When it comes to lunch we know it’s all too easy to eat on the run, but a healthy midday meal can do wonders for your mood and your general feeling of health overall. With busy types in mind, here are three super nutritious lunch ideas that can be prepared in five minutes or less – and taste delicious!

Fast homemade baked beans

This is a deceptively easy lunch idea that is packed with protein and flavour, and can be tailored to suit. Simply drain a tin of cannellini or butter beans (choose one with no added salt), then empty into a pan on a medium heat on the stove. Add a little tomato passata and half a teaspoon of smoked paprika – as well as salt and pepper to taste – and stir until ready to eat. Serve on your preferred toast option, with a poached egg on top if you feel like it.

If you have a couple of extra minutes, start the whole process by frying a little red onion in the pan before adding the beans – delicious!

Smashed avocado and wilted spinach

Smashed avo is always a CBC go-to, but adding a little extra greenery on top can up its nutritional value exponentially. Simply microwave the spinach or heat it in a dry pan for two minutes or until just wilted, then peel an avocado, add a squeeze of lemon and mash roughly. Pile the avocado and spinach onto toast and yep, add a poached egg on top if you’ve got the time and feel the need for a little extra protein.

This recipe is a great idea at any time of day, especially if you have a little extra time in the morning.

The always-popular Buddha bowl

Everyone loves a Buddha bowl – they make the most satisfying and flavourful meals and are filled with vibrant, healthy ingredients. Basically a one-bowl meal (usually vegetarian or vegan) that includes whole grains, protein, fresh and roasted veggies, plant protein, lots of greens and a delicious dressing. “Bowl meals” are super popular as they are one of the quickest ways to turn leftover, inexpensive ingredients into a super satisfying meal. A great grain bowl should be balanced, and contain contrasts in colour, texture and flavour. You’ll want enough protein and fibre to keep you feeling full, and always a fresh sprinkle of herbs to satisfy your senses. 

Some Buddha bowl ingredients we love to get you started…

• Greens: dark leafy ones like spinach or kale, or hydrating like rocket or romaine
• Roasted veggies: like carrots, pumpkin, potatoes, broccoli, cauliflower or Brussel sprouts
• Fresh veggies: like shredded purple cabbage, cucumber, raw carrots, beetroot, radish, capsicum, tomatoes
• Plant protein: like chickpeas, beans, tofu, tempeh or edamame, nuts and seeds
• Grains: like quinoa (actually a seed!), rice, bulgur, barley, millet
• Healthy fats: avocado, nuts and seeds
• Special sauce or dressing: the sky is the limit!

Throw them all in a bowl together or take your time and make something truly Insta-worthy – we’re not judging!