Healthy Eating On-The-Go

Healthy Eating On-The-Go

One of the questions people always ask me is how do you stay healthy when you’re busy or out at work all day. It might seem like an impossible task, but trust me it’s way easier than you think! Plus taking your own food almost always tastes better than any store brought sandwich or unexciting salad, it’s much less expensive and it makes you feel so much more energised. So how do you do it?

Every weekend I make big batches of the foods that will be the basis of my lunch. This starts with either quinoa, brown rice or buckwheat – I change my grain each week so I don’t get bored but I normally cook them in the same easy way. All three are boiled with a tablespoon of apple cider vinegar, a drizzling of tamari, dried herbs and pink salt and at the end I stir in a spoon or two of tahini to create a richer, creamier flavour. I then make lots of roasted vegetables, normally this is a mix of carrots, squash and sweet potatoes as I find these taste the most delicious cold – they seem to get more delicious stored in the fridge whereas other veggies can go a bit soggy. I cut them all into small cubes, place them on a baking tray and bake at 180C for an hour with a generous sprinkling of paprika, dried herbs, cinnamon and pink salt plus a drizzling of olive oil. My third staple is hummus, either my classic hummus or my roasted red pepper and paprika hummus, both are super easy to make and last for a week or so in the fridge. I love adding them to my on-the-go rainbow bowls as they add a delicious smooth, creamy texture that really brings everything together. Plus they’re an amazing source of fibre and protein, both of which are really important for keeping your energy levels up.

So the grains, roasted veg and hummus I prepare in advance and keep in tupperwears in the fridge but of course eating the same three things everyday would get boring so I then buy a variety of other veg to add in each morning. For this I focus on things that won’t take more than a minute or two to prepare, so I love things like juicy cherry tomatoes, peppery rocket, soft avocado chunks, grated carrot, salty olives, marinated kale, pink pomegranate seeds, fresh spinach leaves, crunchy pumpkin and sunflower seeds, meaty mushrooms, sweet raisins, rich sun-dried tomatoes and toasted pine nuts. I add a different selection everyday to keep it interesting and then normally drizzle fresh lemon juice over the whole thing. I promise it really does only take five minutes to throw the whole thing and it will taste incredible! The weekend food prep only takes about an hour too so it really is so easy and so worth taking that time as it will really help you feel amazing all week!

Serves 1 for 5-7 days:

For the grain:

– 1 and a 1/2 cups of quinoa, brown rice or buckwheat

– 2 tablespoons of tahini

– 1 tablespoon of tamari

– 1 tablespoon of apple cider vinegar

– dried herbs

– pink salt

For the roasted veg:

– 2 sweet potatoes

– 2 carrots

– 1 butternut squash

– 1 tablespoon of cinnamon

– 1 tablespoon of paprika

– dried herbs

– olive oil

– pink salt

For the hummus see my recipes:

– Here for the classic hummus

– Here for the roasted red pepper and paprika hummus (my favourite!)

Plus extras like:

Cherry tomatoes, rocket, avocado, grated carrot, olives, marinated kale, spinach leaves, pumpkin and sunflower seeds, mushrooms, raisins, sun-dried tomatoes, pomegranates and pine nuts



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  • Yatu

    Hi Ella- just discovered your blog and absolutely love it! Silly question- do cook your quinoa with the tamari and apple cider vinegar in the water while it’s boiling? Do you find it keeps OK in the fridge for a week even after you have added the tahini at the end?

  • ellawoodward

    Yes you can add it straight to the water and it lasts really well in the fridge.

  • Kate

    Oh man, those sweet potatoes! Wow.

  • Saying out

    I think I am in heaven!
    Roasted deliciousness and I jumped on the breads with no yeast and the pizza.
    No need for you to polish those wings for they are pristine already.
    Such recipes.
    And…. Buns with the burgers, now that is what I call thoughtful!
    Oven on and hubby looking equally delighted, we have a good part of this day planned now.
    Thank you so much Ella, gf can be a pain just sometimes as it is the bread thing that does it.
    Icy roads are completely ignored today, baking mad here!

  • Beth

    This is WAY too inspiring! Already have my quinoa cooked up and waiting on the roasted veggies, excited for a week of awesome lunches :) thanks for everything Ella Xx

  • Karen Eccles

    That’s my Ocado shopping list sorted! Thank you Ella xx

  • Janine Cooper

    Made all this yesterday & had my first packed lunch today! So tasty & filling, can’t wait for tomorrow x

  • Rhonda

    I have gone back to this post so many times! I just had a delicious lunch with the brown rice recipe above. Fabulous! I cooked it in the crock pot for an even bigger time saver.

  • Jenny Heather

    Ooh I’m make this next weekend, looks yummy!

  • ellawoodward

    Hi Nicole, try to use hulled buckwheat flour as unhulled buckwheat creates a dark flour! Have a lovely day! X

  • ellawoodward

    Hi Jessica, sadly I haven’t had much experience using slow cookers before so it’s difficult for me to advise which recipes would be best. Using raw beetroot is best for the risotto, I know large Tesco stores sell raw beetroot but if you’re still not having any luck then cooked beetroot should work well too. Hope you love the recipes! Have a lovely day x

  • ellawoodward

    You could use veggies such as cauliflower, squash, or carrots. Hope they turn out delicious x

  • ellawoodward

    I usually dip carrot, cucumber and red pepper pieces into it when I’m snacking! I love adding to salads or spreading it onto crackers too! X

  • ellawoodward

    Hi Chloee, I use BPA free plastic lunch boxes as I find them really useful and haven’t heard anything negative about them. I think there needs to be a balance and it’s really important for me that healthy eating is convenient and accessible! I use glass tupperware too which is great! X

    • Chloee

      Amazing thank you!! X

  • ellawoodward

    When food is fresh, it’s highest in nutritional value but this doesn’t mean that prepped food loses all nutrients, it’s still going to be full of goodness! Preparing food in advance ensures that your meals will be filled with goodness instead of reaching for something unhealthy when you’re hungry! Have a lovely day x

  • ellawoodward

    Hi Danni, so happy you’re enjoying the recipes! There’s a super simple recipe for plain brown rice in my book on p27. Hope you find it helpful and continue to enjoy lots more of the recipes! X

  • ellawoodward

    So happy you’re enjoying lots of the recipes x

  • ellawoodward

    The snack in the middle of the tupperware is hummus. The pink plastic wallet on the side is just for cutlery :) So happy you found this post helpful x

  • Shell

    Hi Ella! :) For people who are not sensitive to gluten, is there any benefit of buckwheat flour over whole grain wheat flour, please? Thanks :)

    • ellawoodward

      So sorry I’m not sure about that as every one is different – I use buckwheat flour because my body doesn’t tolerate gluten well, but please feel free to do your own research x

  • ellawoodward

    There isn’t a particular brand but I usually get them from my local health food store x

  • ellawoodward

    I’ve not had this trouble before but it’s best not to keep rice in the fridge for longer than about 3 days, quinoa is much better for this. If you reheat the rice it should break down and not be so hard x