Best foods to pack into a thermos for a healthy hot lunch
Craving a hot lunch that’s a little more exciting than soup? Zoe Bingley-Pullin’s favourite thermos meals will make you the envy of the office.
There’s nothing more comforting on a cold winter’s day than unscrewing the lid on a steaming thermos filled with a piping-hot meal.
But coming up with delicious ideas to keep you cosy while on the go can be a bit of a challenge.
We caught up with The House of Wellness nutritionist and chef Zoe Bingley-Pullin for some great Themos meals that prove your trusty insulated container can hold a whole lot more than just soup, plus tips for adding some nutritional bang to your meal.
How to boost the nutritional value of your Thermos meals
Include nutritional diversity
According to Zoe, when it comes to filling a thermos, diversity is key.
“It’s important not just for the overall nutrient density of our diet but also to help our gut microbes flourish,” Zoe says.
That means maintaining good levels of low GI carbohydrates, protein, healthy fats and fibre.
“I like to include a grain like quinoa, which can be easily added to many dishes, and throwing in nuts and seeds to a rich plant-based meal,” she says.
Load up on veggies
Roast vegetables make a great base for a whole range of dishes that are quick, easy and ideal for thermos meals, Zoe says.
“Veggies increase satiety without adding extra kilojoules, because they are high in fibre and water, making us feel fuller more quickly,” she says.
Zoe says you can be as creative as you like when it comes to how you include your veggies in your meal, but stews, pasta and frittata are great starting points.
Zoe’s top Thermos meal ideas
Stew
The quintessential winter meal, a hearty stew is as nourishing as it is warming.
Better yet, it’s really easy to make – just add roast veggies to a tomato base sauce, simmer and serve.
“I like to throw in a tin of chickpeas, lentils or beans for added protein and fibre, and spices like cumin or paprika for flavour and to add antioxidant and immune supportive compounds to your diet,” Zoe says.
Pasta
Vegetable pasta is not only yummy, it’s packed full of nutrition.
“Blend up some roasted vegetables and simmer with tomato passata and herbs to create a nourishing tomato sauce, then throw in more roast veggies and add to a good quality wholemeal pasta,” Zoe says.
Frittata
It’s simple, it keeps well, and it stays warm in your thermos till lunchtime – what’s not to love about a frittata?
“I like to add some nuts or seeds for good fats, and you can include tinned tuna or beans for a protein boost,” Zoe says.
Dahl
Protein-dense and warming as hell, dahl makes a delicious, nutritious and easy lunchtime thermos meal.
Tortillas
Pack your favourite warm filling in your thermos, and bring some wholemeal tortillas on the side.
Couscous
Use your thermos to cook couscous – just add roast vegetables, currants and almonds, then top with the recommended amount of boiling water and seal.
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