Start with food cans! You saved both money and time

Why is it worth making your own lunch boxes?

1. You can save time. You do not have to rush and queue in the city – everything is ready in the lunch box, sometimes you also have several lunch boxes ready at the same time. No need to think about where and what to eat.

2. You know what you eat. There are no exotic raw materials and additives, but it is prepared quickly, good food that will boost your health with the right kind of energy.

3. You can save money. Planning your meals in advance is an excellent savings tip. When you’re eating unplanned or out and about, it’s often more expensive. If there are also two or more people in the house, there will be much more left in the purses of homemade lunch boxes.

4. Become climate smart. You avoid unnecessary food waste when you plan ahead. No more disposable plastic boxes, but instead everything in your lunch box that can be used over and over again.

So what do I eat? At the moment, for example, there is an abundance of fruits such as apples and peaches in stores – take advantage of them in snacks. For breakfast, or for a light lunch, we are happy to suggest fresh porridge with autumn berries and fruits. For lunch, perhaps a healthy salad with seasonal products will be a suitable option for you?

Getting started with lunch boxes may require a few inspiring and practical recipes. Here are some examples:

Information box: (can be placed separately)

This week (12-18.9) we also pay attention to Drop Out Week! The campaign highlights how we can all, whether at home, in restaurants or in stores, reduce food waste.

We dispose of approximately 25 kg of edible food per person per year. Restaurants, schools, and industry also throw away a lot of food, but households are the biggest cause of all food waste in Finland. The massive environmental stress caused by food waste is unnecessary and can be avoided with a little planning.


Quinoa salad with broccoli (1 serving)


• 250 grams of broccoli
• 1 fresh onion, also use blasting!
• Few leaves of basil
• 1 tablespoon rapeseed oil
• 1 dl cooked quinoa
• 2 tomatoes

broccoli and basil puree

• 1 bunch of broccoli
• 1 bunch of basil
• 2 tablespoons olive oil

do this:

1. Chop the onion into the cooked quinoa, add a few drops of oil and sprinkle with vinegar or lemon juice.
2. Divide the tomatoes and add them to the can.
3. Cut basil or any other herb, it gives the food appearance and taste.
4. Broccoli puree: Mix together cooked (cold) broccoli, a large handful of basil and a little oil. Serve as a side dish, stretched out or dunked.

Tip: Yesterday’s dinner leftovers are good for today’s lunchbox. You know blast has flavor and nutrition, so don’t throw it away. Care must be taken when cooking broccoli and cauliflower. If you’ve overcooked cauliflower, it’s best to mashed.
Tip 2: Did you know that by increasing the use of herbs, you can imperceptibly reduce the amount of salt, in addition, fresh herbs give a little extra boost to food.

Omelet with mashed peas (2 servings)


• 3 eggs
• 1 tablespoon of butter
• 1 dl of peas
• 2 tablespoons grated cheese
• 4 cherry tomatoes
• basil

do this:

1. Crack the eggs and beat with a fork.
2. Add a little water.
3. Melt the butter in a frying pan and pour the omelette mixture into the skillet.
4. Leave to dry and season with other ingredients.
5. Serve immediately or roll up and let cool.

Omelette with mashed peas. The contents of the omelette with the accessories vary depending on the season or with what you find in the refrigerator. Photo: Maja Stina Anderson

mashed peas

Serve the omelette with a protein-rich pea mixture

• 200 grams of peas
• 2 dl of boiled chickpeas
• 1 dl of rapeseed or olive oil
• 1 teaspoon tahini (can be omitted)
• 2 garlic cloves
• 2 tablespoons of finely grated cheese

do this:

1. Mix all ingredients together.

Salad in a jar with roasted chickpeas. Change the amounts and seasonings in your salad to your own preference. Photo: Karen Lindros

Salad in a jar with roasted chickpeas


• A large piece of red cabbage or white cabbage
• 4 shredded carrots
• 1 dL Sprouts
• 1 dl of boiled buckwheat
• Coriander or other herbs
• Grilled chickpeas


• 3 tablespoons olive oil
• 2 tablespoons tahini (can be omitted)
• 2 tablespoons of white wine vinegar
• Half a tablespoon of honey
• ½ tablespoon of Dijon mustard
• crushed garlic clove
• Salt and Pepper

roasted chickpeas

• A can (400 g) of cooked chickpeas
• 2 tablespoons olive oil
• 1 tablespoon sesame
• 1 teaspoon curry
• 1 hot pepper
• salt

do this:

1. Mix all the ingredients for the vinaigrette.
2. Rinse the chickpeas and mix with the oil, seeds and spices.
3. Spread the chickpeas on a baking tray with baking paper and roast in a 225 degree oven for 20 minutes until they turn brown. Stir once in the meantime.
4. Cook the buckwheat according to the instructions on the package and let it cool.
5. Take out glass jars or lunch boxes and put the wet and hard ingredients on the bottom and the brittle and brittle on top. White cabbage, carrots and boiled buckwheat at the bottom of the jar. Sprouts, roasted chickpeas and chopped coriander on top.
6. Pour over the sauce just before serving. You can shake the jar until the sauce has the full flavor of the salad.

Text: Katharina Jagerskiwald, Martha Financial Adviser and Elizabeth Erickson, Martha Home Counselor

Description: Martha Association

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