Healthy Eating On-The-Go

Healthy Eating On-The-Go

8

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!

Healthy Eating On-The-Go

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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  1. Michele

    Oh yummy!!!!

    I’m going to do this even though I am at home during the day!

    We made your sweet potato (kumara in New Zealand) wedges with cinnamon and paprika tonight and they were so delicious. I normally HATE kumara but I loved them cooked like that!

    Thank you for always being so kind and generous with your information. :-)

    Michele x

    Reply
    1. ellawoodward Post author

      I do this all the time when I’m home in the day, it’s the best! So glad that you loved the sweet potato too! Have a lovely weekend x

      Reply
  2. jayner

    ah, this post definitely came timely as a great start to a new week for me next week! I shall try to do it

    love ur blog and instagram ella, such an inspirational :)

    xo

    Reply
    1. ellawoodward Post author

      So glad it was such great timing and that you’re enjoying the blog and instagram so much – thank you!

      Reply
  3. Debbie

    I love your ideas for keeping things simple when eating on the go. I do something similar and usually cook up a batch of beans and roasted veggies each week. They make for tasty toppings for my packed salads. I’ll have to incorporate some of your ideas this week by adding a batch of grains!

    Reply
    1. ellawoodward Post author

      My favourites are dried thyme, basil, oregano, rosemary and herbs de provence – any or all of these are amazing!

      Reply
  4. Celine

    thank you so much Ella. this is very helpful. How do you make marinated kale? Thank you and have a beautiful week end. Celine

    Reply
  5. Yuritzi

    Ella how wonderful tips ohh i try to bake today sweet pottato looks so deliciously, thank you for sharing amazing recipiess!!!!!I love your ideas for keeping things simple when eating on the go!! Have a nice weekend!!!

    Reply
  6. Ness

    Thank you so much Ella this is just what I needed to be inspired for lunches next week! I just made a big batch of roast pumpkin/carrot with dried herbs, black bean spaghetti, steamed broccoli and your lovely roast capsicum hummus :) x

    Reply
  7. Ala

    So. Weird, but this made me drool :) but who are we kidding? It’s not weird at all. As I tell my friends all the time, I honestly probably wouldn’t eat ‘healthy’ all the time if I didn’t love, love, and love it. I’m hoping to start making hummus again soon and I love the burst of flavor from sweet potato/carrot/squash/brown rice dishes. Thanks for sharing this lovely lifestyle compilation, Ella!

    Reply
  8. Martina Hajkova

    Great tips Ella. Thank you. I sometimes add pomegranate seeds into my salads. It’s delicious and crunchy.
    Can’t wait for next tips.
    Thanks,
    Martina

    Reply
  9. Joyce

    Ella this is amazing! I am going to make this for the upcoming week, thank you so much for the inspiration!
    Where did you buy the cute pink fork/knife set? :)

    Love,

    Reply
  10. Vera

    Thank you for these great tips!
    I spend a lot of time at the university these days where no one cares about healthy eating. Just imagine: they sell hot-dogs (!) and salty chips as snacks for students. I always feel so sorry for those who buy those overprocessed foods. It,s so easy to throw together a healthy lunch box!

    Thank you for inspiration!

    Reply
  11. Lacey

    I would love to start creating recipes, but don’t know how to exactly start. How do you create a vegan recipe without using eggs and egg substitutes? How do you know how much dry and wet ingredients to add? What flours do you prefer to use and why? What is the purpose in using oil when baking? What is the difference between baking powder and soda? Thank you!

    Reply
  12. Emmanuelle

    Hi Ella, thanks so much for this post, so helpful! I’m wondering if by any chance you could share the brands of tahini and tamari that you typically buy? Thanks again for these ideas!

    Reply
  13. Diandra

    Hi Ella,

    I love this ! So good and simple. I follow your recipes every week, and love everyone of them. Your pictures are lovely and your recipes are so yummy. You’re an inspiration for healthy eating :) Thank you!

    Reply
  14. Crystal

    What an interesting idea! I just want to reach right through the computer screen and eat everything. I have majority of this stuff during the week and I will be doing this after the holiday!

    Reply
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  19. Pauline

    I have made this for the first time this week, and I LOVE it. Yesterday I added cherry tomatoes and pumpkin seeds, today was olives, feta and walnuts. It is delicious, I feel like a genius that I made something so tasty (though obvs, I don’t deserve the credit – you do!) Thank you so much for sharing :-)

    Reply
  20. Emily

    I’ve been struggling with lunches for months now- I either wind up with an unexciting meal than I suffer through or resort to grabbing a salad or wrap on-the-go. Neither are great options, obviously. This post is SO helpful and I can’t wait to try cooking my grains that way. It sounds delicious!

    Thank you! xoxo

    Reply
  21. Katie K

    Ella,

    I just discovered your blog. And I am in love! I have been eating gluten free, dairy free and mostly refined sugar free for about a year now and your blog is the BEST! I mean it. I am recently transitioning to a plant based diet and found your site at just the right time. I can’t thank you enough for all the meal suggestions and easy, delicious recipes for vegetables. It has seriously been a lifesaver. It’s kind of crazy how easy and delicious food can be.

    I just pulled my second batch of roasted veggies out of the oven now, and have already devoured 2 batches of the sweet potato brownies. My husband and I love the hummus and rice. So genius. And my husband practically licked the bowl of the perfect stir fry. That sauce is perfection.

    Thanks again Ella! You need to write a cookbook.

    Katie

    Reply
  22. Jessie

    Hi Ella!

    This looks soo delicious! But I was just wondering, can I really keep the vegies and grains in the fridge for upto 5-7days? What is your process from cooking to storing, as I had always assumed cooked vegies would only have a 3day fridge life!

    Reply
    1. ellawoodward Post author

      Hi Jessie. I wait for everything to cool and then put it all into air tight tupperwear boxes in the fridge to store!

      Reply
  23. Allie

    This is amazing, thank you! One question – what do you mean by ‘marinated kale’? How do you tend to cook it when you add it to a meal like this? I tend to use a bit of tamari and lemon but it can be a bit overpowering. Any suggestions? Absolutely love this post (and your blog in general <3) x

    Reply
  24. Natalie

    Love this idea!! This was exactly what I’ve been looking for!! Funny question though – where’d you get the plastic cutlery from? Need some for work!! :)

    Reply
    1. ellawoodward Post author

      I can’t remember where it was from, I think a random little gift shop – sorry I can’t be more helpful! :)

      Reply
  25. Sondra

    I can’t wait to try this. When cooking the quinoa, how much water do you use with the tahini, tamari and apple cider vinegar?

    Reply
    1. ellawoodward Post author

      I use double the amount of water as I have quinoa plus about a tablespoon each of tahini, tamari and apple cider

      Reply
  26. Melissa Clark

    Thankyou, so much for posting this. My lunches can be quite dire and I needed ideas for gluten free luches

    Reply
  27. julie

    Hi Ella
    I’m new to your blog, but totally great ideas. Can’t wait to try some out. One thing tho..I would be worried to store cooked rice for more than a day due to the bacteria that can grow.

    Reply
  28. Jo

    Hi Ella,

    Love the blog! I was just wondering how do you store the brown rice/quinoa for the whole week? Just in the fridge or do you need to freeze them?

    Thanks

    Jo

    Reply
    1. ellawoodward Post author

      Hi Jo. I wait until they have cooled then store them in air tight containers in the fridge!

      Reply
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  30. Lizzy

    So i just came across your site this week and already I have made a few things. The sweet potato brownies…oh my god! I just looked at your healthy meals on the go and in one of the pictures you have a pouch filled with a yummy looking pink mouse what is that and where do you get the pouches from? I always struggle for great lunch options to take to work, so thanks for the ideas.

    Reply
    1. ellawoodward Post author

      Hi Lizzy, I’m a bit confused theres no pink mousse? There’s a pouch with a pink knife and fork and another one with berries?

      Reply
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  32. Yael

    Hi! I love this healthy eating in the go! Do you have a more current one? This is from a couple of years ago? Thank you!!

    Reply
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  35. Lucy

    Such inspirational recipes. Not to mention, delicious! Quick question though. I am struggling to convert cup measurements to grams… How many grams are in 1 cup of quinoa?!! I’d really appreciate it if you could help me figure this out. Thanks, Lucy x

    Reply
    1. ellawoodward Post author

      Hi Lucy,

      I use a coffee cup (3 x 3.5 inches) as a cup. As long as the proportions to water are right then the actual quantity doesn’t have to be exact. Hope that helps!

      Ella x

      Reply

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