Lunchbox Heroes

Recipe 1: Tuna Tzatziki Dip

Makes 2 cups

Ingredients

• 1 170g can tuna chunks in brine, drained
• 1 400g can of cannellini beans, drained
• ½ cup plain yoghurt
• 1 garlic clove, crushed
• squeeze of lemon juice
• ¼ cup grated cucumber
• ¼ cup parsley
• seasoning

To serve

• Vegetable crudités
• Smartbite corn crackers

Method

1. Blend the tuna, beans, yoghurt, garlic and lemon juice together.
2. Stir in the cucumber and parsley and season to taste.
3. Serve with crudités and crackers.

Hint

Use leftover dip for toasted tuna and lettuce sandwiches.

Recipe 2: Falafel Balls with Tabbouleh

Makes 10–12

Ingredients

• 1 400g can chickpeas, drained
• ½ teaspoon (5ml) cumin
• ½ teaspoon (5ml) coriander
• 2 tbsp (30ml) flour
• ¼ tsp (1.25ml) bicarbonate of soda
• ¼ cup parsley
• ½ cup mint    
• ¼ red onion, diced
• Good squeeze of lemon
• 1 tsp (5ml) olive oil
• Seasoning
• 2 tbsp (30ml) Smartbite sesame seeds

Tabbouleh

• ½ cup baby tomatoes, sliced
• ¼ cup parsley
• ½ cup mint
• 1 spring onion, finely chopped
• 1 cup of cooked Smartbite quinoa

Feta dressing

• ½ round of feta
• ½ clove garlic, crushed
• 1 tbsp (15ml) lemon juice
• Freshly ground black pepper
• ½ cup (125ml) plain yoghurt
• 2 tsp (10ml) honey (or to taste)

To serve

• Pita breads
• ½ cup of shredded lettuce

Method

1. Preheat the oven to 180˚C.
2. To make the feta dressing, blend all the ingredients together and store in the fridge until ready to use.
3. To make the falafel, blend the chickpeas, spices, flour, bicarb, herbs, onion, lemon juice and olive oil together to form a coarse paste.
4. Season to taste.
5. Form into small balls and coat with sesame seeds.
6. Place the balls on a lightly oiled baking tray, brush with olive oil and bake for 20 minutes.
7. Toss the tomatoes and herbs with the quinoa and dress with a little olive oil.
8. Fill the pita breads with the lettuce and tabbouleh and top with the falafel.
9. Drizzle with feta dressing and serve.

Hint

After coating in sesame seeds, the falafel balls will freeze well for up to two weeks.

Recipe 3: Poached Chicken and Coconut Salad

Serves 1

Ingredients

• 1 400ml can coconut milk
• 1 cup (250ml) light chicken stock
• 1 piece lemongrass, bashed
• 2 to 3 slices fresh ginger
• Half a chilli, sliced
• 1 skinless, boneless chicken fillet 
• 1 tbsp (15ml) Smartbite coconut oil
• ½ cup sugar snaps
• ½ cup tenderstem broccoli
• ¼ red onion, sliced
• 1 cup baby marrow spaghetti
• 1 tbsp (15ml) Smartbite sesame seeds, toasted
• ¼ cup Smartbite cashew nuts, toasted
• ½ tbsp (15ml) soya sauce
• 1 tsp (5ml) tahini paste
• 1 tsp (5ml) honey
• ¼ cup toasted coconut shavings

Method

1. Place the coconut milk, stock, lemongrass, ginger and chilli in a medium pot and bring to the boil.
2. Reduce the heat, add the chicken breast and simmer for 10 minutes or until cooked through.
3. Leave to cool in the liquid.
4. Remove the chicken, slice and set aside.
5. Reserve ¼ cup of the poaching liquid for the dressing.
6. Heat the oil in a pan and sauté the sugar snaps, broccoli, onion and baby marrow for a few minutes until the vegetables are cooked but still crunchy.
7. Sprinkle with sesame seeds and toasted cashew nuts and toss with the chicken.
8. Pour the reserved poaching liquid in a jar with the soy sauce, tahini paste and honey, and shake well to combine.
9. Drizzle over the salad and serve.

Recipe 4: Antipasto Couscous and Almonds

Serves 2

Ingredients

• ½ red pepper
• ½ yellow pepper
• 1 baby marrow
• 2 patty pans
• 1 red onion
• 100g of diced butternut
• 1 round of feta
• olive oil
• Seasoning
• 1 cup of cooked Smartbite couscous
• 1 tbsp chopped parsley
• 1 tbsp (15ml) orange juice
Zest of one orange
• 2 tbsp (30ml) olive oil
• 50g toasted Smartbite almonds, chopped

Method

1. Preheat oven to 180˚C.
2. Slice the veggies into equal pieces, place on a baking tray and drizzle with olive oil.
3. Season well and roast for 20 minutes or until the veggies are soft and cooked through.
4. Break the feta into chunks and mix with the veggies, couscous and parsley.
5. Pour the orange juice, zest and olive oil in a jar and shake to combine.
6. Pour over the couscous, sprinkle with chopped almonds and serve.

PHOTOGRAPHER: Sadiqah Assur