Ryland Peters & Small - Lunch to Go: Everyday packed lunches made easy

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher. Notes * Both British (metric) and American (imperial plus US cups) are included; however, its important not to alternate between the two within a recipe. * All eggs are medium (UK) or large (US), unless specified as large, in which case US extra large should be used. Uncooked or partially cooked eggs should not be served to the very old, frail, young children, pregnant women or those with compromised immune systems. * Ovens should be preheated to the specified temperatures.

If using a fan-assisted oven, adjust according to the manufacturers instructions. * For notes on food safety and reheating food see . * Always sterilize mason/kilner jars before use. contents before you start We all know the importance of eating a good breakfast, and enjoy looking forward to a nice dinner, but many of us neglect our lunch. Often its a dull sandwich packed or bought hastily and soon forgotten. But the lunch hour can be a restorative oasis in the middle of the day, refuelling and energizing us for the activity of the afternoon.

Making your own lunch is the perfect way to ensure that it is tailor-made to suit your needs, whether counting calories, following a vegan, gluten-free or paleo diet, or simply after something both wholesome and delicious for yourself or your family. We are surrounded by more lunch options than ever before, whether from a traditional sandwich bar, convenience store or shiny food truck, but more often than not a compromise of some sort is involved in the purchases we make: flavour combinations, portion size and nutritional content are all variables of personal preference that have been decided by somebody else. On the other hand, a homemade lunch, created with care just the way you like it, is a much more enticing prospect. As well as being more economical than buying lunch every day, it allows you to plan a wider variety of balanced meals that give you exactly what you need and if you are being careful with your diet, it helps keep you on track, too. No risk of thinking you are making a righteous choice, but actually eating something packed with hidden nasties. Whether a busy office worker, student, or eagerly hungry child, a packed lunch is a little slice of home: reassuring and comforting and just what you fancy.

With more than 75 recipes to choose from, including salads, wraps, savouries, street food, sushi and bento boxes, there is plenty of inspiration in the pages that follow. There are many suitable options for both meat eaters and vegetarians, but do think of the recipes as templates and feel free to adapt and develop them as you like: vary fillings, breads or toppings as needed to suit your dietary requirements. Many of the recipes can be made with leftovers, and once youve grasped the basics of batch cooking and using your freezer to best advantage (see ) youll be whipping up a tasty lunch in minutes. With a little bit of thought and planning, packed lunches can be quick and easy to prepare just invest in a lunchbox and a few key store cupboard provisions (see ), and youll be all set to pack tempting treats to eat for lunch every day. Getting children involved in choosing and packing their own lunchbox with a nice variety of foods is also a good way to engage their interest in lunch. It doesnt have to stop at lunch, either; try making a tasty morsel from the Snacks chapter or baking a treat from the Something Sweet section as a welcome change from the usual pre-packaged confectionery.

If you are new to the idea of taking your own lunch, why not give it a try and see how much you enjoy it? Once you embrace lunch on the go, however you approach it theres no doubt that lunchtime will soon start looking a whole lot more delicious. HINTS AND TIPS Putting together a well-rounded lunch on the go neednt be time-consuming or tricky, or require much special equipment. All you need is something to transport it in and even an old ice cream tub will do! Here are some hints and tips on how to make it as easy as possible. Choose your receptacle wisely Although nearly any receptacle will do, it is worth selecting a smallish, sturdy box with an airtight lid to keep your lunch fresh and avoid the risk of spillages. Good-quality clip-lock plastic boxes with small removeable inserts are available, and these are extremely versatile, perfect for packing dips and sprinkles separately. Tiffin tins and bento boxes are handy, too, for their separate compartments.

Clean miniature jam jars or even travel-size toiletry bottles are useful for taking dressings and toppings, and large food jars or mason/kilner jars with lids can be good for salads (see ). Pack your lunch with care Choose a box thats only just big enough for your lunch without squashing it, as that will stop it from falling apart. If your box is too big for your sandwich, try wrapping the sandwich in greaseproof paper before packing it; this will help it keep its shape and prevent it drying out. Miniature cool bags with small ice packs are useful for keeping a lunch containing meat, fish or dairy products cool if you dont have access to a refrigerator; on hot days you could also try putting your bottle of water in the freezer, then packing it next to your lunch the next morning to help keep it cool. A small vacuum flask or insulated coffee cup can be great for keeping soups and stews hot if you dont have a microwave to hand at lunchtime. Assemble it just before eating Take anything that might make your lunch go soggy, such as a dressing or sauce, in a separate container and pour it over just before you eat.