CHAPTER THREE:
Lunchtime

 

WHEN YOU EAT MINDFULLY, YOU SLOW DOWN,
PAY ATTENTION TO THE FOOD YOU’RE EATING,
AND SAVOUR EVERY BITE.

Susan Albers

 

 

Marking the height of the day, lunch is an important meal that is often rushed or overlooked. Grabbing a quick bite to eat on the go at your desk couldn’t be less mindful, so choose to set aside an hour for your lunch if you can, and take your time tasting and chewing.

To avoid rushing, you can be organized about this. You can prepare a packed lunch in the morning, or the evening before. Salads and wraps are super portable, or you could enjoy hot soup in a flask. Give yourself time to eat and enjoy the flavours and nourishment.

A walk, yoga sequence or a spot of gardening is also excellent at lunchtime, to move your body and increase your heart rate, especially if you sit for long periods during the day.

 

 

 

 

ZOOM LENS

Mindfulness is simply choosing to engage with the world. This activity helps you to practise experiencing little things in life with a mindful mindset.

• Imagine you’re a camera with a zoom lens. You can zoom in and out on anything you like. Practise zooming in on one of your five senses, and observe, without any evaluation, what is there. Then zoom out and experience all of your senses at once. Now, zoom into a different sense. You can repeat this for all the senses, or just focus on one or two.
• To use your zoom lens for tasting foods, zoom into the individual flavours in a dish – for example, each separate spice in a curry. Can you differentiate distinct flavours? If not, appreciate how they have blended to create this new and unique flavour.
• Practise widening and narrowing your focus. This is an excellent exercise in honing your mental clarity as you develop your mindfulness practice. Use it with a spirit of freedom and exploration.

Remember how carefree you felt as a child – perhaps running through long grasses in bare feet, not caring who may see you, or pausing to study a frog or a feather on a walk, and being hollered at by an adult to hurry up? With a spirit of curiosity in mind, you can tap back into your innate spirit of fun, freedom and playfulness.

Find a place where you can let go of your inhibitions. It doesn’t have to be extreme; simply liberating yourself from tight clothes or contact lenses or letting down your hair, or relaxing your exacting standards and accepting you’ve achieved enough, can feel freeing. Allow yourself to sigh as loudly as you dare. Even if you feel self-conscious or silly, with repetition you can lose some of the inhibitions that may be constraining you. Carry this attitude into your kitchen with you as you broaden your mind to new ingredients and expand your repertoire to embrace new recipes you’ve never tried before.

 

 

 

 

HEALTHY FATS

Dietary fat is essential for brain health and energy. It also makes you feel fuller for longer, so you don’t end up snacking on unhealthy options. Plant-based fats in the form of nuts, seeds and oils are high in healthy monounsaturated and polyunsaturated fats. Oleic acid, an unsaturated fat found in olive oils, avocados and nuts, helps to curb hunger. During the process of digestion, it converts into a compound that triggers hunger-reducing signals to the brain. Omega-3 also helps to lower triglycerides (a blood fat), reduce body fat and raise healthy HDL cholesterol.

There are of course villains in the fat world. High levels of saturated fat can increase the risk of heart disease, while trans-fats are artificially created to extend the shelf life of processed foods and should be avoided. The good news is that there are no trans-fats in plants.

It is a myth that consuming dietary fat makes you fat. Instead, excess sugars are the main culprit. They stimulate production of the fat storage hormone insulin, which in turn stimulates production of the hormone leptin. If there are high levels of both hormones, the body can become resistant to them both, ultimately leading to chronic weight gain, as the body stops responding to leptin’s message to curb eating to prevent further weight gain.

 

 

 

 

SPROUTED LENTIL CAVIAR JAR

Perfect for a light lunch. Make this protein-topped salad in a mason jar and take it with you to work, to the beach, or just out to the garden, park or balcony on a warm day – bliss. Serves: One

Ingredients

• ½ small tin, or 110 g, pineapple chunks
• Handful of dark red leaves, such as red oak leaf lettuce, red leaf lettuce, radicchio or pink amaranth
• 6 cherry tomatoes, halved
• 2 carrots, grated
• ½ lemon
• 1 packet sprouted lentils (available from health food stores, or to sprout your own, see page 182)
• Dressing of your choice

Method

In your jar, begin layering with pineapple, then add the leaves, tomatoes and carrot, allowing each ingredient to form a clear layer. Squeeze the lemon over the carrots. Top with sprouted lentils (follow packet instructions if your lentils need pre-cooking) until close to the top of the jar, and add your favourite salad dressing. I like a curried vinaigrette made of 2 parts extra virgin olive oil to 1 part white wine vinegar, with a little crushed garlic, a squeeze of lemon juice and ½ tsp medium curry powder. The acidity balances the flavours nicely, and the pineapple at the bottom is like a surprise mini-dessert to end your lunch. You can take this to work in a sealable jar. If you don’t have a mason jar, a used coconut oil jar is ideal – make sure you keep the lid. Expect interested looks from colleagues!

VARIATIONS

Use cooked beans or peas such as cannellini, mung, broad or butter beans or black-eyed peas in place of lentils, and top with a good squeeze of lemon juice and some fresh dill instead of vinaigrette for delicious, fresh flavours and bite.

Capers or chopped gherkin add strong flavour and a different character.

DID YOU KNOW?

Lentils are a type of pulse that are high in protein, folate, molybdenum, fibre, tryptophan, manganese, copper, iron, potassium and vitamin B1. Sprouting grains and pulses augments nutrients into more easily digestible forms.

As well as releasing more nutrients, sprouting also releases a different flavour – sprouted lentils taste similar to cress and beansprouts.

 

 

 

 

BEETROOT, CARROT, APPLE AND POMEGRANATE SALAD

WITH SESAME AND LIME DRESSING

DID YOU KNOW?

Beetroot is an excellent source of dietary fibre, folic acid, manganese and potassium and antioxidants. The leaves can be eaten in salads or cooked and wilted like spinach, and are rich in iron, calcium and vitamins A and C.

A colourful, crunchy salad full of fresh flavours and raw goodness.

Serves: Two

Ingredients

• 2 beetroot (raw)
• 2 carrots (raw)
• 1 apple (a crisp, crunchy variety)
• 1 pomegranate
• Mint leaves

For the dressing

• 1 tsp toasted sesame oil
• Juice and zest of 1 lime
• 1 tsp extra virgin olive oil
• Salt and pepper

Method

Using a sharp knife, julienne-cut the beetroot, carrot and apple (cut into matchsticks). Start by cutting off the ends to make the vegetable rectangular. Cut the vegetable into thin strips, about 2 mm wide. Then re-stack the strips, a few at a time, flat-side down, and slice them longitudinally to make sticks. Cut to 6-cm lengths. Arrange on two plates.

Cut the pomegranate in half. Pulling back the hard skin of the pomegranate, gently remove the seeds with your fingers. Sprinkle the pomegranate seeds over the salad.

To make the dressing, mix the oils, zest and lime juice together in a small jug and season with salt and pepper. Drizzle the salad with dressing and garnish with mint leaves.

If you like, serve with rustic oatcakes (see page 158).

VARIATIONS

Add feta (if you eat dairy) or tofu cubes for protein and texture. Feta adds a salty tang that offsets the earthy sweetness of the salad. Chopped fennel or chicory also work well as another crunchy raw and cleansing salad vegetable, each adding another distinctive flavour.

TIP

If you buy organic carrots and apples and young, organic beetroot, and give them a good wash, they won’t need to be peeled and you will be benefiting from the abundance of nutrients in their skins. Mature beetroot will probably need to be peeled to remove tough skin.

 

 

 

 

BUTTER BEAN DIP WITH VEGGIE DIPPERS

DID YOU KNOW?

Beans are an excellent source of protein and are high in fibre. Raw garlic has proven antibacterial and antiviral properties (see page 187).

A garlicky, protein-rich dip full of flavour and texture.

Serves: Two

Ingredients

• 400 g tin butter beans or cannellini beans, drained
• 2 garlic cloves, crushed
• 2 sun-dried tomatoes or 1 tbsp sun-dried tomato purée
• 3 tbsp extra virgin olive oil
• 1 tsp toasted sesame oil
• Juice of 1 lemon
• 2 tbsp fresh dill
• 1 tbsp fresh thyme
• Salt and pepper
• Sliced chilli, olive oil and thyme to serve

Raw veg for dipping

Assortment of raw vegetables, such as carrot, celery, radish, cucumber, sugar snap peas and chicory, chopped into batons.

Method

In a food processor, blend all the ingredients, adding a little cold water until the desired consistency is reached.

Serve with olive oil drizzled over, and chilli, thyme and extra freshly cracked black pepper.

Dip the raw veg into the dip and enjoy the crunch and combination of flavours and textures.

SERVING SUGGESTION

Serve with flatbread (page 152), pitta, rustic oatcakes (page 158) or crackers. Also good with nachos, tacos or wraps.

For a convenient packed lunch option, simply place in a well-sealed reusable box and pack your raw veg in another.

Try different olive oils and notice the variation in flavour. My favourite is a particular organic extra virgin olive oil, which has hints of lemon and black pepper, but each oil has its own unique character. Extra virgin olive oil contains a higher number of microbe-friendly polyphenols than most other fats.

 

 

 

 

HUMMUS

A Middle Eastern classic, hummus is a protein-packed powerhouse and cornerstone of vegan cookery. This smooth hummus is slightly spicy, and is fantastic when paired with flatbreads, used as a spread in sandwiches, or as a dip.

Serves: Ten as a dip

Ingredients

• 400 g can chickpeas, drained and rinsed
• 4 cloves garlic, peeled
• 1 tbsp tahini
• Juice of 1 lemon
• Pinch salt
• Pinch chilli powder
• 3 tbsp olive oil
• Olive oil and paprika, to garnish

Method

Simply place the ingredients in your blender and blitz. Add a little water to thin if necessary, and blitz again until smooth. Serve drizzled with olive oil and garnished with any leftover whole chickpeas and a sprinkle of paprika.

 

 

 

 

MARVELLOUS
MICROBIOMES

Recent studies suggest our choice of food affects our body’s gene expression, which can contribute to the cause or prevention of disease. Our food choices can help or hinder in regulating our hormones, brain chemistry, immune system and gut microbiome. These studies suggest our diet plays a significant role in shaping the microbiome, which in turn has a profound impact on overall health, modulating our risk of several chronic diseases, including IBS, obesity, type 2 diabetes, cardiovascular disease and cancer (Journal of Translational Medicine, 2017).

These findings open the door to the therapeutic potential of dietary modification for disease prevention – not unlike the Ayurvedic concept of food as medicine. The notion of “personalized nutrition” is rapidly taking hold as a scientific concept to predict individuals’ metabolic responses to different foods, and prescribe dietary interventions accordingly.

 

 

 

 

YOGA BREAK

DEEP SQUAT

Make it part of your daily routine to practise a deep squat before lunchtime, or at midday to harness the height of the day. It does wonders for back health, groundedness and muscle tone, conditioning your back muscles, abs, glutes, quads, calves, hamstrings and pelvic floor. It also helps to stretch the Achilles tendon, which can become chronically shortened with heeled footwear – even with a small heel such as in sports shoes or many men’s shoes. Perform your squat barefoot or with thin socks that allow your toes to spread out. You are also protecting your joints from injury by strengthening the muscles around your knees, hips and ankles. Embrace a profound sense of purpose and connection to the earth as you squat.

• Begin in Tadasana, or Mountain pose, with your feet shoulder-width apart or a little wider, pointing slightly outward, and your arms at your side. Then bring the palms of your hands together in front of your chest.
• Keeping your feet flat and evenly spread on the floor or ground, slowly bend your knees, keeping your back straight and your hips level. Make sure your knees track the direction of your feet.
• Using the strength in your thigh muscles, slowly drop your body, bringing your tailbone closer to the ground and increasing the bend in your knees. Continue dropping your body until your heels begin to lift off the floor. Your chest will move forward a little. Pause here for two full breaths, gently pressing your heels toward the floor.
• Slowly rise again, working your thighs and glutes rather than jerking yourself up with a movement of your hips, torso or arms. Keep your hips and pelvis level and allow the strength in your legs and your buttocks to do the work.
• With time, you may be able to squat right down until your buttocks are just off the floor and your hamstrings are resting against your calves, your feet remaining flat and evenly spread on the floor. Allow your pelvis to scoop under a little as you get close to the floor.
• As you increase in flexibility and strength and become more confident at this, you can lower your body to a slow count of ten, hold the squat for five full breaths, then rise to a count of ten. Build this up to a count of 20 down, 2 minutes squatting and 20 up. Feel the strength rooting right down through your feet and into the ground.

 

 

 

 

COURGETTE LINGUINE

WITH PESTO AND CHERRY TOMATOES

Fresh and delicious for a light bite at home or in a lunch box.

Serves: One

Ingredients

• 1 courgette
• 6–8 cherry tomatoes
• Fresh basil

For the pesto

• 1 small bunch of basil
• 25 g toasted pine nuts (place in a dry shallow pan and cook on a high heat for a few minutes, turning regularly until they brown)
• 75 ml olive oil
• 1 clove garlic, crushed
• Salt and pepper to taste

Method

With a potato peeler, cut long strips of courgette, the length of the vegetable. Then lay these flat in small stacks and slice them into 3 mm strips. Alternatively, prepare the strips using a mandoline.

For the pesto, roughly tear the basil leaves and then put all ingredients in a blender and blitz until smooth.

Arrange the courgette linguine in a bowl. Toss with pesto and cherry tomatoes and serve with fresh basil.

 

 

 

 

GAZPACHO

MINDFUL REMINDER

Can you single out every flavour? Focus in on each ingredient. Observe how the texture has changed from when you were preparing the vegetables with your hands to the feel of the soup in your mouth, and the sense of replenishment once you have finished.

This beautiful cold Andalusian soup is best made fresh on a hot summer’s day. It provides a symphony of flavours, textures and colour.

Serves: Four

Ingredients

• 10 vine tomatoes, cored and diced
• ½ cucumber, peeled and diced
• 1–2 peppers (green if you want to be authentic), diced
• 1 red onion, chopped
• 1–2 cloves garlic, crushed
• 2 tbsp sherry/red wine vinegar
• 75 ml extra virgin olive oil
• Salt and freshly ground black pepper
• 1 tbsp lemon juice
• Handful fresh basil leaves
• Cold water
• Chilli pepper, finely chopped

Method

Chill the vegetables for a few hours before you want to make your gazpacho, if you can. Reserving a handful of raw ingredients for the garnish, place all ingredients except chilli in a blender and blitz. Add a little cold water and blend until it has reached your preferred consistency (I like it smooth but with small chunks for texture).

Serve with fresh basil, diced remaining vegetables, and chopped chilli.

VARIATIONS

Thyme, oregano, rosemary, parsley, chervil, tarragon or chives all work well, or a mixture of fresh herbs. For a contemporary twist, serve it the modern Spanish way: in glasses over ice, with a reusable straw, blended very smooth.

RAW IS QUEEN

Raw vegetables retain all their nutrients so you’re getting the full whack of goodness you can possibly get from these glorious, regal ingredients. This vibrant Mediterranean soup is anti-inflammatory and bursting with vitamin C.

 

 

 

 

BUTTERNUT SQUASH

AND LEMONGRASS SOUP

This beautiful creamy soup with exotic Thai flavours can be enjoyed at home or brought to work or to the park in a flask. Serves: Four

Ingredients

• 2 tbsp extra virgin olive oil
• 1 onion, chopped
• 1 cm fresh ginger, chopped
• 2 lemongrass stalks
• 2 kaffir lime leaves (optional)
• 1 clove garlic
• Handful fresh coriander, roughly chopped (plus extra for garnish)
• 1 butternut squash, peeled and diced, with the seeds removed
• Zest and juice of 1 lime
• 500 ml water
• 1 tin coconut milk
• Salt and pepper

Method

Heat the olive oil over a medium heat. Add the onion, ginger, lemongrass, kaffir lime leaves, garlic and fresh coriander and gently fry until the onions begin to soften. Add in the butternut squash, lime zest and juice, water and coconut milk, keeping aside a drizzle of coconut milk to serve. Add 2 pinches of salt and some pepper.

Bring to the boil and simmer for 30–40 minutes. Use tongs to remove the lemongrass and kaffir lime leaves then blend with a hand-held blender until smooth. If too thick, add a little freshly boiled water. Serve with fresh coriander and a spiral of coconut milk.

VARIATIONS

For a Thai curry flavour, add 1 tbsp Thai red curry paste (watch out for fish sauce or crustaceans in some shop-bought varieties) before you add the butternut squash.

Use squash, pumpkin or sweet potato in season as available in place of the butternut squash.

ROASTED BUTTERNUT SQUASH SEEDS

In the spirit of zero-waste, wash then roast the seeds with a good sprinkling of salt and a drizzle of flaxseed oil at 180°C for 5 minutes. Delicious! You can also roast pumpkin seeds in this way.

After marvelling at the thickness of the skin as you battled to cut off the tough, protective peel, you are rewarded with the golden flesh!

 

 

 

 

PSOAS MASSAGE

Self-massage is a powerful tool to help you to devote some attention to your well-being and engage with our powerful sense of touch. The psoas is a band of muscle that connects the front of the lower vertebrae of your spine – just below your ribs – with your thigh bone. This muscle group can become very tight with our modern lifestyles.

Avoid this exercise if you’re pregnant. If you have an abdominal health problem, check first with your doctor. If you experience any pain or discomfort, stop the exercise, and try a facial massage instead.

• Lie down on your back and gently bend your knees so your feet are flat on the floor.
• Bring your right hand to your right hip.
• Place your fingertips at the inside edge of your hip, with your elbow facing outward.
• Now press down and slide your fingers diagonally down and to the left toward your pubic bone. You should feel a deep band of muscle. If you can’t feel it, try pressing your fingers a little more firmly. If you still can’t feel it, bring your right knee toward your chest and you should feel your right psoas engage and contract. Return your foot to the floor.
• Focus your attention on this area and gently massage in small movements, while breathing naturally. You can use your left hand to support your right hand and gently increase the pressure, but never press hard. Gentle palpations are the focus of this exercise.
• For a slightly deeper massage, allow your knees to fall to the left and your right hip to tilt up. The intestines slide away from the area you are going to massage, and you can access your right psoas from another angle. Use your left fingertips for the massage, pointing right toward your right hip, with your right hand supporting. Massage in small movements up to 12 times.
• Return your knees to the middle, with your feet flat on the floor, and relax your arms along your sides with your palms facing up.
• Repeat for the left side.

 

 

 

 

YOGA BREAK

BODY TWIST

This is great for relieving tension in the back that may have built up during the morning, and for really opening up the abdomen and chest before lunch. Notice if there are any niggly areas, or if one side is tighter than the other. Take a mental snapshot of these areas and return to them later for some focused breathing.

• Lie down and bring your knees up toward your chest.
• Allow your knees to fall to the right and rest on the floor, your left leg stacked on top of your right. Your left shoulder will probably lift off the floor. You can place a yoga brick or cushion under your knees if this is more comfortable for you.
• Place your right hand on the outside of your left knee.
• Stretch your left arm above your head, and then rotate it out to the side, stopping where you feel a strong stretch (you may feel it in your armpit and back).
• Gently twist your tummy round to the left and allow your upper body to follow. Your left shoulder may relax and rest back down on the floor, but don’t force this if your shoulder is still lifted. Relax and breathe.
• Allow your left hand to rest on the floor, or in the air if your left shoulder is lifted.
• Gently turn your head to look over your left shoulder.
• Remain in this position for 2 minutes or 20 full breaths.
• Notice your body relaxing and your shoulder easing a little toward or into the floor as your muscles extend.
• To increase the stretch, you can straighten your left leg if you wish, and cradle the outside of your left foot in your right hand.
• Return your knees to the centre, and repeat on the left.

 

 

 

 

GUACAMOLE AND SALSA

Rich in vitamins, minerals and healthy fat, guacamole and salsa make a killer combo bursting with flavour, and are incredibly versatile. Serve tucked in folded tortilla wraps for a handy and tasty packed lunch, or serve with nachos, tacos or fajitas.

GUACAMOLE

Makes: 1 large bowl

Ingredients

• 3 large ripe avocados
• Juice of 1 lime
• ½–1 jalapeño, or a few slices pickled jalapeños, to taste
• 2 large tomatoes
• Salt and pepper
• Pinch cayenne pepper
• Pinch paprika

Method

Slice the avocados down the middle then twist the two halves to separate. Remove the stone, then chop each half in half again, vertically. The skin should easily peel back from the flesh at this point. Then chop the avocado into a large bowl. Add the lime juice, and mash together until the avocado starts to become a smooth paste – you can leave a little texture. Finely chop the jalapeño and tomatoes, add in and mix well. Season with salt and pepper. Sprinkle with the spices and serve.

SALSA

Makes: 1 large bowl

Ingredients

• 4 vine-ripened tomatoes, chopped into chunks
• 1 red onion, finely chopped, or 2 spring onions, sliced
• 2 tsp white wine or rice vinegar
• 1 chilli, finely chopped
• Juice of ½ lime or lemon
• Salt and pepper
• Fresh basil or parsley

Method

Mix together the tomato, onion, vinegar, chilli and lime juice in a bowl. Season with salt and pepper and garnish with torn herbs. Simple, fresh and delicious.

CORN

When buying tortilla wraps, nachos and tacos, consider opting for corn-based ones, which are higher in phenols than wheat, rice and oats. Phenols are plant chemicals that boost the immune system and combat disease.

SLICED MANGO SALAD ON A BED OF GREEN

Arrange washed young spinach, watercress and rocket in a bowl, top with freshly sliced mango, sesame seeds and optional walnuts or cashews, and serve with sesame and lime dressing (see page 67). This salad is a beautiful fusion of contrasting colours, flavours and textures.