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What does our lunch box contain today? When Gaia lifts the lid of the container, there are always new ideas waiting for her for lunches away from home, and today’s Legumotti with vegetable ragout and Jerusalem artichokes will be a surprise in terms of taste and energy.

Legumotti will provide you with carbohydrates and plant proteins that will help  you keep your blood sugar under control thanks to the fibre present in the many vegetables on the plate. What about Jerusalem artichoke? Do you know this exotically named ingredient?

Jerusalem artichoke is the root of a plant that is very common throughout Italy, so vital that it is considered almost a weed, growing in wet environments, preferably along watercourses. The root can be eaten either raw or cooked, just like in our lunch box, so you can enjoy its artichoke-like flavour when cooked and its pleasant crunchiness when eaten raw.

It is very suitable for people with diabetes as it has a low carbohydrate content and a high percentage of fibre, in addition to its high digestibility which makes it suitable for everyone. So what are you waiting for to try the recipe?

Follow me not to run short of ideas for out-of-home meals! And if you are looking for a lunch with a lower amount of carbs, try my Roastbeef with aubergine cream.

Legumotti with vegetable ragout and Jerusalem artichokes

42.26g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 280g Jerusalem artichokes
  • 80g carrot
  • 50g leek
  • 40g celery
  • 70g Barilla Legumotti*
  • 30g Parmigiano Reggiano 36 months
  • 20g shelled walnuts
  • 1 tbsp of lemon juice
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Chop the leek and sweat it in a non-stick pan with a little oil; dice the carrot, celery and some Jerusalem artichokes and add them to the pan with leek, then cook all the vegetables. Season with salt and pepper.
  2. Cook Legumotti in lightly salted boiling water, removing with a skimmer the foam that forms on the surface during cooking. Drain Legumotti and mix them with the vegetable ragout, seasoning with a little oil, salt and pepper.
  3. Preparate l’insalata di topinambur. Slice the Jerusalem artichokes with a mandoline or a well-sharpened knife; add Parmigiano Reggiano cheese cut into slivers, then season with lemon, extra virgin olive oil, salt and pepper, then top with walnuts.
  4. Fill the lunch box by placing Legumotti in one of the containers and the Jerusalem artichoke and Parmigiano Reggiano salad in another container. Close everything and take the lunch box with you!

legumotti con rafù di verdure e topinambur

Version with gluten of Legumotti with vegetable ragout and Jerusalem artichokes

The recipe does not need any adaptations for the version with gluten.

Ideas for out-of-home meals are always good because we increasingly eat lunch away from our kitchens. What does our lunch box contain today? An appetising Red rice salad with avocado cream.

Red rice is a wholemeal alternative to white rice, thus an excellent substitute, rich in flavour and, above all, fibre. In this lunch box you will find it paired with a tasty cream of avocado, a fruit rich in antioxidants and cholesterol-friendly mono-unsaturated fatty acids, and a vegetable salad enriched with the Omega 3 of tuna.

Here then is how you can prepare it for another good and satisfying lunch.

Follow me not to run short of ideas for out-of-home meals! And if you are looking for meals with a lower amount of carbs, try my Roastbeef with aubergine cream.

Red rice salad with avocado cream

51.72g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 60g Basmati rice
  • 1/2 avocado
  • 40g drained tuna
  • 40g iceberg lettuce
  • 30g fat free Greek yoghurt
  • 30g carrots
  • 30g pitted green olives
  • lemon juice
  • parsley
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the red rice in lightly salted water, possibly making sure that the rice completely absorbs the liquid. Season with salt and pepper and drizzle with a little oil.
  2. Mash half an avocado in a bowl and add Greek yoghurt, season with parsley, salt and pepper.
  3. Prepare the salad by cutting iceberg lettuce into strips, grate the carrots, add the pitted olives and dress with extra virgin olive oil, salt and pepper.
  4. Fill the lunch box by placing the red rice in one of the containers with the drained tuna and the avocado cream, while placing the vegetable salad in the second container. Close it up and take it with you!

riso rosso con crema di avocado

Are you running short of ideas for out-of-home meals? Here comes another load of recipes for our lunch box ideas for a quick, balanced and tasty lunch to carry with your, wherever you go.

In this way, eating gluten free and counting carbs is no longer a programme, not even when eating out of home, i.e. when meals are always a challenge: the lunch box becomes a travel companion and moment of joy and pleasure.

We found the perfect lunch box for our needs at our friend’s store “I love my house” whom I always ask for help when I am looking for equipment and kitchen solutions: here is where you can find our LUNCH BOX.

Follow me not to run short of ideas for out-of-home meals and watch this vegetarian alternative Venere rice salad with cherry tomatoes and pistachio nuts.

Quinoa salad with Primo sale cheese and salmon

38.6g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 100g green beans
  • 50g quinoa
  • 50g Primo sale cheese or another semi-soft cheese you like
  • 50g smoked salmon
  • 10g shelled walnuts
  • 1 clove garlic
  • extra virgin olive oil
  • parsley
  • salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Boil the quinoa in double the amount of water of its weight for about 20 minutes or until the water has been completely absorbed.
  2. Boil the green beans, strain into cold water, drain and cuthttp://unochefpergaia.it/wp-content/uploads/2022/11/Insalata-di-quinoa-con-primo-sale-e-salmone-7.jpg into pieces.
  3. Pour a dribble of oil in a non-stick pan and brown a clove of garlic in it, then add chopped parsley and the green bean pieces: allow to gain flavour for a couple of minutes.
  4. Dress the quinoa with the green beans, the cheese in dices, the smoked salmon in slices and the shelled and slightly crushed walnuts; adjust salt if necessary.

insalata di quinoa

Version with gluten of Quinoa salad with Primo sale cheese and salmon

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

Here come more ideas for out-of-home meals to be carried in our lunch box for eating at work or at school.  This is a recipe for a Chicken salad with a very low carb content to be thus completed with a source of healthy carbs.

This tasty lunch box contains very few carbs therefore remember to add a slice of wholemeal bread to and a fruits in season for a balanced nutritional intake.  And remember that this Chicken salad with apples and green beans can be a good solution in every season.

This is where we found our LUNCH BOX.

Are you running short of ideas for out-of-home meals! And if you are looking for a lunch with a higher amount of carbs, try my Pasta with chickpea cream and broccoli.

Chicken salad with apples and string beans

8.4g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 180g chicken (this will weigh about 130g once cooked)
  • 60g iceberg lettuce
  • 50g string beans
  • 50g tuna in oil
  • 50g apples
  • 1 tbsp of lemon juice
  • Tabasco
  • extra virgin olive oil
  • parsley
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Grill the chicken, then cut it into strips and flavour with some drops of Tabasco, salt, pepper, a dribble of extra virgin olive oil and chopped parsley.
  2. Boil the string beans and throw them in cold water as soon as they are cooked.
  3. Put the lettuce cut into strips in a bowl, add the apples, sprinkle with lemon juice to prevent the apple from becoming dark, add some tuna fillets in pieces and dress with olive oil, salt and pepper.
  4. Complete the lunch box dressing the chicken with string beans in pieces, a dribble of extra virgin olive oil, salt and pepper as needed.

Insalata di pollo

Version with gluten of Chicken salad with apples and string beans 

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

Here come more ideas for your out-of-home lunch! In our lunch box today, protein, vitamin and fibre are the stars.  What am I talking about? Of a delicious Roast beef with aubergine cream to be served with a slice of bread for a complete, balanced and tasty lunch to take with you for every occasion.

In my ideas for out-of-home meals you find the carb count of the whole lunch box: it will be super easy for our kids to calculate how much insulin to inject and lunch will be a joyful moment to share with friends.

If you need a container to take with you, find here the LUNCH BOXwe use.

Have a look at the recipe to prepare my Venere rice salad with cherry tomatoes and pistachio nuts.

Roast beef with aubergine cream

15.9g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 300g aubergine
  • 140g roast beef, sliced
  • 15g raisins or dried apricots
  • 10g desalted capers
  • 10g pine nuts
  • 1 tbsp of lemon juice
  • 3 mint leaves
  • aromatic herbs to taste
  • extra virgin olive oil
  • salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Cut the aubergine into dices of a couple of centimetres, sprinkle with salt and put in a strainer to draw out excess moisture.
  2. Pat the aubergine dry with a piece of kitchen paper and sautée it in a non-stick pan with a dribble of oil until cooked.
  3. Blend 2/3 of the eggplant with a tablespoon of lemon juice, a tablespoon of oil and 3 mint leaves; adjust salt and pepper, flavour with chopped aromatic herbs to taste.
  4. Dress the remaining aubergine with a tablespoon of vinegar, pine nuts, raisins and capers.
  5. Assemple the lunch box with slices of roast beef topped with aubergine cream and complete with the aubergine salad.

roastbeef con crema di melanzane

Version with gluten of Roast beef with aubergine cream 

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

 

Are you looking for new ideas for out-of-home meals at the office or university? Here is an easy recipe for a tasty and healthy Venere rice salad for a meal to take with you.

For our kids who need to eat gluten free and to count the carbohydrates contained in the meal, the lunch box is the perfect solution to travel, but the question is: what can I cook that can be quick and easy to carry? One of the many answers is this Venere rice salad with cherry tomatoes and pistachio nuts.

This is where we found our LUNCH BOX.

Follow me not to run short of ideas for out-of-home meals! E non perderti il Roastbeef con crema di melanzane.

Venere rice salad with cherry tomatoes and pistachio nuts

60.2g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 120g cherry tomatoes
  • 70g Venere rice (Italian black rice) (weight when cooked 140g)
  • 15g Pecorino cheese
  • 15g shelled pistachios, unsalted
  • extra virgin olive oil
  • mint and basil
  • oregano
  • salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Boil the rice in plenty of slightly salted boiling water and, if you don’t have time, choose a pre-cooked Venere rice that will be ready in a few minutes.
  2. Cut the cherry tomatoes in half placing the cut side on the tin lined with parchment paper; sprinkle with salt, oregano and extra virgin olive oil. Put them in a preheated oven at 180°C for about 15 minutes or anyway until they start caramelising.
  3. Coarsely grate the Pecorino cheese and slightly chop the pistachio nuts.
  4. Dress the Venere rice with the roasted tomatoes with their juice, grated Pecorino, pistachio nuts and chopped mint and basil adjusting salt, if needed.

Riso venere con pomodorini e pistacchi

Version with gluten of Venere rice salad with cherry tomatoes and pistachio nuts

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten.

 

 

Are you looking for more ideas for your out-of-home lunch? Eating out is indispensable not only for those who work, but also for those who study, so the time has come to share some recipes for your lunch box or for what Japanese people call “bento“… Well, many ideas for lunch boxes that are complete, balanced and tasty to take with you on every occasion.

So, for our young ones going to university and having to eat gluten free and to count carbohydrates easily, the lunch box is a faithful travel mate that contributes to turning the lunch break into a joyful moment.

We found the perfect lunch box for our needs at our friend’s store “I love my house” whom I always ask for help when I am looking for equipment and kitchen solutions: here is where you can find our LUNCH BOX.

This is the beginning of a project that is very dear to me because lunch is a key meal, especially for out kids and we cannot allow ourselves to run short of ideas!

Stay tuned for many more fantastic recipes! Meanwhile, have a look at my Coronation pasta salad.

Pasta with chickpea cream and broccoli

85.91g carbohydrates for the whole lunch box

Ingredients for 1 lunch box

  • 110g broccoli florets
  • 100g boiled chickpeas
  • 70g Massimo Zero Organic Pipe**
  • 15g dried apricots
  • 1 tbsp of lemon juice
  • paprika
  • extra virgin olive oil
  • parsley
  • salt

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (in Italy they may be listed on  Prontuario AIC)

Preparation

  1. Boil pasta al dente in salted boiling water, drain and dress it with a dribble of extra virgin olive oil leaving the pasta to cool down.
  2. Blend 70g chickpeas with about 50g water, lemon juice, salt and pepper and a dribble of oil to obtain a cream.
  3. Dress the remaining chickpeas with paprika, pepper and oil to taste, together with blanched broccoli florets.
  4. Season the pasta with the chickpea and broccoli mixture, then add the dried apricots cut in pieces and pour everything in the lunch box.
  5. Put the chickpea cream in the second container or on the pasta completing with a dusting of chopped parsley and a dribble of oil.  Mix well before eating.

Version with gluten of Pasta with chickpea cream and broccoli 

The recipe contains only naturally gluten free ingredients, so no adaptation is necessary for its version with gluten; however, if you want, you can replace Massimo Zero corn and rice pasta with a durum wheat alternative.