Night shift food ideas for busy shift workers
We know that eating a balanced diet while working out of hours can be challenging.
That’s why, as part of Wellness Month, we’ve teamed up with top nutritionist Lily Soutter to create some amazing bespoke recipes for busy shift-working vets and nurses.
These tasty, nutritious meals are quick and easy to rustle up, and they’ll keep you feeling full and alert during your shift.
Avocado, mango & lime smoothie
Ingredients
½ avocado
½ mango
300ml unsweetened almond milk
1 handful spinach
½ lime, juiced
2 tbsp chia seeds (optional)
Method
Blend ingredients and enjoy!
Top tips: use frozen avocado and mango.
Overnight oats
Ingredients
50g oats
250ml unsweetened almond milk or normal milk
2 heaped tbsp. FAGE Total Greek yoghurt
2 tbsp chia seeds
Fresh fruit
Method
1. Mix the oats, chia seeds, and milk together in a bowl, drizzle over almond butter. Top with raspberries and seeds and leave to soak overnight.
Eggs on wholegrain toast
Ingredients
2 eggs
Wholegrain toast
1/2 avocado
Chilli flakes
Method
Poach or scramble eggs (can be done in microwave if short on time).
Smash avocado onto toast.
Top with eggs and sprinkle over chilli flakes.
Butternut squash, spinach and chickpea curry
Ingredients
1 tbsp. oil
1 onion, halved, thinly sliced
500g butternut squash cut into 3 cm pieces
100ml Madras chili & cumin cooking sauce
1 x 400g can low fat coconut milk
1 x 400g tin chickpeas, drained
1 bunch spinach
Brown rice, to serve
2 tbsp fresh coriander leaves
Method
1. Heat the oil in a medium saucepan over medium-high heat.
2. Add the onion and cook, stirring, for 3-4 minutes or until onion softens.
3. Add the pumpkin, cooking sauce, coconut milk, and bring to the boil. Reduce heat to low and cook, covered, stirring occasionally, for 12-15 minutes or until pumpkin is tender.
4. Add chickpeas and spinach. Cook, covered, for 3-4 minutes or until spinach wilts. Remove from heat.
Tuna sweet potato jackets
Ingredients
4 small sweet potatoes (around 200g) each
185g can tuna in spring water, drained
½ red onion, finely sliced
1 small red chilli, deseeded and chopped
Juice 1 lime
6 tbsp Greek yoghurt
A handful of coriander leaves
Method
1. Prick potatoes with a fork. Place on a microwavable plate and cook on high for 18-20 minutes in the microwave.
2. Halve potatoes
3. Flake drained tuna with a fork and divide between the sweet potatoes.
4. Top with the red onion and chilli, then squeeze over the lime juice.
5. Top with a dollop of yoghurt and scatter over the coriander to serve.
Acorn squash & feta lunch box
Ingredients
1 acorn squash, sliced and roasted
50g kale, steamed
50g cauliflower, steamed
80g feta, crumbled
1 pack Merchant gourmet quinoa
2 handfuls pomegranate seeds
Method
Place all ingredients in your lunch box starting with quinoa, then layer on top on top the rest of the ingredients.
Season and drizzle a dressing of 2 tbsp white tahini, 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp honey (optional), salt + pepper.
Red pepper hummus lunch box
Ingredients
1 x 400g can chickpeas, drained
2 tbsp extra virgin olive oil
1 red pepper, cut into strips
1-2 garlic cloves, crushed
2 tbsp lemon
1 tsp cumin
1 tbsp tahini
To serve
Seeded wholegrain crackers
Mixed greens – chopped cucumber, spinach, edamame beans, pumpkins seeds
Fresh apricots
Method
Blend with 4 tbsp water, seasoning and drizzle more olive oil if needed. Add ½ red pepper, taste + add more if needed.
Serve with mixed greens, apricots, and seeded crackers.
Beetroot hummus
Ingredients
2 small cooked beetroot
1 can chickpeas
2 garlic cloves
1/2 lemon, juiced
60ml olive oil
Method
Blend and serve with crudites.
Cacao & chia balls
Ingredients
90g rolled oats
150g Pip & Nut or Meridian peanut butter
2 tbsp cacao powder
2-3 tbsp honey
1 tbsp chia seeds
Method
1. Mix all ingredients in a bowl until fully combined.
2. Roll mix into equal bite sizes. Store in the fridge.
