Health

Healthy Tradie Tucker

20th July 2017

If you’re a tradie, chances are you’re a machine - up and at ‘em before most people have even rolled over to smash the snooze button.


But like any machine, you’re only as good as the fuel you top up with.

Early starts don’t leave you much time to make lunch, and working on site without a microwave, a fridge or even somewhere to wash your hands can make meals a hassle.

The easy-out can often be hitting up the local takeaway or drive-thru. But that can rack up the $$$ not to mention the kilos.

There’s more to lunch breaks than pies and chocolate milk, so we’ve got some fresh lunchbox options to keep you running in tiptop condition. Ideas that’ll get the thumbs up from your wallet and the thumbs up from your waistline - because the most important bit of kit your business owns… is you.

And the added bonus with all of these recipes is that they can be whipped up fast - or even the night before - because let’s face it, when you’re up at sparrow’s, you don’t want to be faffing about in the kitchen.

MEXICAN MASH-UP

It doesn’t get much healthier – or faster – than this. If you can take the lid off a tin, and chop tomatoes, onions and avos, you’re sorted for a lunch chock full of healthy benefits. Just load it all into a tub and let your drive to site do the mixing. A handful of low-fat corn chips for some carbs, and you’re good to go.

PREP: 10 MINS

COOK: 0 MINS

INGREDIENTS

  • 200g or half a 400g tin blackened beans, rinsed and drained
  • 220g or half a 400g can corn, drained
  • 1 Roma tomato, diced
  • ½ avocado, diced (tip: squeeze with lemon or lime, so it doesn’t go brown)
  • ¼ red onion, diced
  • ¼ cup coriander leaves, torn
  • Juice of 1 lime
  • Season with salt in pepper, optional
  • Serve with corn chips

METHOD

  • Squeeze lime juice over the avocado so they don’t brown
  • Tip ingredients into a large container
  • Sprinkle on salt and pepper.

TIPS

  • Chuck in your bag and let the drive/walk to site do the mixing for you.
  • Corn chips are slow-burn carbohydrates that keep you fuller for longer.

LUNCHBOX SUGGESTION

Brekkie

Spicy Scrolls

Snack

Yoghurt & Fruit Frozen night before so it stays cold)

Lunch

Mexican Mash-Up

D.I.Y. NOODLES

It’s looking like a cold week on site. You’ll want something hot for lunch. The pie shop will be calling your name…..But whip up a few of these on the weekend, whack them in the fridge and all you need to grab each morning is one of these little beauties, a thermos of hot water, and you’re gold. (Who ate all the pies? Not you).

PREP: 10 MINS

COOK: 5 MINS

INGREDIENTS

  • 1 chicken stock cube
  • 1 cup boiling water
  • 120g Udon noodles, cooked
  • Half carrot, grated
  • ¼ cup shredded bbq chicken or leftover cooked chicken *
  • ¼ cup frozen corn
  • ¼ cup frozen peas

METHOD

  • Crumble stock cube into flask
  • Pour 1 cup boiling water and seal, ready for lunch
  • Place cooked noodles, carrot, chicken, corn and peas in jar
  • (Fresh ingredients go on top where they won't get crushed)
  • At lunchtime, pour your hot stock into jar, shake and eat.

TIPS

  • You can pack these jars days ahead and stash them in the fridge.
  • Add a boiled egg for an extra protein punch or for a bit of heat, add a sliced fresh chilli
  • Even healthier option: replace powdered soup base with miso paste

LUNCHBOX SUGGESTION

Brekkie

Power Smoothie

Snack

Fruit & Nuts

Lunch

DIY Noodles

PROTEIN BALLS

You need energy in order to sustain your performance on site, so these Protein Balls will be perfect to give you the oomph to get through the day one healthy, cost effective and easily digestible mouthful at a time. Get used to these and you’ll never need to touch another overpriced energy drink again.

PREP: 10 MINS

COOK: 0 MINS

INGREDIENTS

(Makes 10 balls)

  • Raw almonds or your favourite raw nuts
  • 6 fresh dates, seeds removed
  • 2 teaspoons cacao powder
  • 2 tablespoon shredded coconut

METHOD

  • Place your nuts in blender first and crunch until smooth consistency.
  • Add dates, cacao powder and blitz until all bound together.
  • Push ingredients together and measure out 1TB measure amounts to roll into balls.
  • Roll some, all or none of the balls in a plate of shredded coconut.

TIPS

  • Store in fridge for up to one week.

LUNCHBOX SUGGESTION

Brekkie

Banana Bread

Snack

Protein Balls

Lunch

Minestrone Soup

CHEESE & HAM PIE

All the taste of a pie with hardly any of the work. Simply bake ham & cheese in puff pastry and add the relish of your choice to spice it up. This easy recipe makes four and we suspect you’ll munch through all of them for breakfast leaving you set up for the day.

INGREDIENTS

  • 4 slices ham
  • 4 slices cheese
  • 4 teaspoons relish or your favourite sauce
  • 1 puff pastry sheet
  • 1 egg, beaten to glaze the top of your pie – it makes it go golden brown

METHOD

  • Preheat oven 220
  • Cut your pastry into 4 squares.
  • Place ham, cheese and relish on top and fold in half.
  • Remove plastic wrap off pastry and place on a bake tray lined with baking paper, so it doesn’t stick.
  • Using spoon or your hands brush a little beaten egg on top of pastry.
  • Place in oven for 15 minutes, until golden brown.
  • Can be eaten hot or cold.

LUNCHBOX SUGGESTION

Brekkie

Ham & Cheese Pie

Snack

Fruit

Lunch

Chicken Sandwich


Staying healthy is important, but have you ever thought about what would happen if you got sick or injured and couldn’t work for a while? Get an Income Protection quote with Insurnaceline today or call us on 13 77 87 to find out more.

Products issued by TAL Life Limited ABN 70 050 109 450 AFSL 237848. Involuntary Unemployment Cover issued by St Andrew’s Insurance (Australia) Pty Ltd ABN 89 075 044 656 AFSL 239649.

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