Have you ever seen a can of cooking spray oil and wondered, "What would I even use this for?"
Wonder no more, check out this video to see how we used the Naturel spray oils in our meal prep!
Spray oils give you more control over how much oil you add when you're cooking. They're great for cooking foods that require minimal oil like omelettes, baking, grilling, roasting and sautéing.
Spray oils also have less calories; each spray contains less than 9 kcals! But remember not to get carried away spraying and overdo it, or you might end up using more oil than just pouring from a bottle!
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Keep reading to find out Jared’s Lunchbox Journey, and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
I eat home packed lunches about five times a week — I eat them on school / work days and give myself a treat on the weekends.
What do you usually pack for lunch? Share with us your go-to recipe.
I’ve experimented with my packed meals over the years — I used to pack single chicken breasts and potatoes, but the daily preparation was tedious and the food would go cold / dry by the time I wanted to eat it. My current meal is a single sandwich, which is a lot more manageable preparation-wise. I usually alternate between a Ham / Egg and Tuna / Onion combination.
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
I usually spend about $15 on ingredients a week, and each individual meal shouldn’t cost more than $1.50. I buy regular bread, eggs and tuna (the kind you’d see in the average Singaporean household) and the ham is a local brand called Handwerker. Eggs are a must-have ingredient — they’re tasty, easy to prepare, and keep you full longer.
What made you start to bring your own lunch? What motivates you to keep doing so?
I started packing meals for two reasons — I was saving money for a holiday, and also felt that outside food was getting too unhealthy. Since I’ve started, I’ve saved a significant amount of money and feel a lot fitter at the same time (with exercise too, of course), so that is more than enough to keep me motivated.
What would you say to someone who wants to start bringing their own lunches?
Keep it simple — you won’t last long if your meals are a chore to prepare, so try to find a balance between good taste and ease of preparation. Also, don’t give up on eating out altogether; join your friends and give yourself a “treat” every once in awhile, and the food will taste especially good because you haven’t eaten it in a long time too.
Any favourite motivational or inspirational quotes?
Clichéd as it might be, Confucius once said “It does not matter how slowly you go, as long as you do not stop” — packing meals is not an easy lifestyle change (especially when food in Singapore is both cheap and good) and you will be tempted to just spend three dollars on a plate of Nasi Lemak instead of painstakingly preparing a meal in the morning. You might fail a few times along the way, but as long as you keep at it, you’ll eventually achieve a better you.
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Keep reading to find out how much Kenny’s lunches usually cost, and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
At least 4 times a week.
What do you usually pack for lunch? Share with us your go-to recipe.
I only ever pack the same thing consisting 200g of protein with seasoning of choice and 250g of veggies. I prefer the frozen chicken breasts you can buy from NTUC, with broccoli/cauliflower.
First, I’d remove the chicken skin and cut the chicken breasts into similar sized pieces, season with salt, pepper and a tablespoon of cornstarch. Then on medium heat, cook the chicken and cover for about 15 minutes, depending on the size of each piece. For the veggies, I’d chop them up and steam them to a point that they still retain their crunch. Then using a scale, portion out and store in the fridge immediately.
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
CP- Raw Frozen Boneless Skin-On Chicken Breasts 1kg - $6.90
China Broccoli – $3.80/kg
HomeProud Microwave Container Hpq17 – Rectangle $4.40 for 10 (reuse 2 times each)
Seasonings – negligible
From my experience, each bag of frozen chicken breasts serves 4 lunches due to the skin and weight lost through cooking. While the broccoli would lose minimal during cooking and cleaning.
I would estimate each lunch costs about $1.725 (chicken) + $1.00 (broccoli) + $0.22 (container) = $2.945 ~ $3.00
What made you start to bring your own lunch? What motivates you to keep doing so?
I began packing my own lunch because I started dieting and counting my calories. Food served outside contains way too many calories and they can’t be tracked reliably.
What would you say to someone who wants to start bringing their own lunches?
Keep the bar low and slowly build yourself up. Remember why you chose to start preparing your lunch. Helpful tips—cook on your day off; cook in batches (i.e. pack for the week); and find simple one-pot recipes to follow, such as pastas. Finally, enjoy the process!
Any favourite motivational or inspirational quotes?
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Serves: 4-5 pax
Ingredients:
For the dressing:
¼ cup canola oil
2 tablespoons toasted sesame oil
1 tablespoon chili oil
¼ cup soy sauce
3 tablespoons balsamic vinegar
2 tablespoons dark brown sugar
1 garlic clove
For the salad:
270g soba noodles
1 tablespoon olive oil
2 capsicums
1 cup bean sprouts
1 cucumber
¼ cup leek
¼ cup toasted sesame seeds
Directions:
Cook the soba noodles according to the instructions on the package, or until tender but not mushy. Drain and rinse with cool water, or dunk in an ice bath until the noodles are at room temperature. Drain off excess water.
Meanwhile, slice the capsicums and leek, and mince the garlic.
Spiralise the cucumber. You can also shred the cucumber lengthwise if you don’t have a spiraliser at home.
Heat up olive oil in a pan and cook the capsicums and bean sprouts; set aside when cooked.
In a large mixing bowl, make the salad dressing by whisking together the canola oil, sesame oil, chilli oil, soy sauce, balsamic vinegar, brown sugar, and garlic.
Add the cooked capsicums and bean sprouts to another bowl. Add the soba noodles, shredded cucumber, sliced leek and sesame seeds.
Add the salad dressing and toss to coat.
Serve at room temperature. If not eating immediately, keep salad and salad dressing separately to prevent the soba noodles and vegetables from becoming soggy. Mix well before eating.
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Keep reading to find out more about Mabel’s Lunchbox Journey, and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
I pack my own lunch during the weekdays, so five times a week!
What do you usually pack for lunch? Share with us your go-to recipe.
My favourite packed lunch would be black pepper salmon baked with sweet potatoes, sweet corn, stir-fried mushrooms with garlic, and broccoli. I try to ensure that my meals are balanced with a mix of protein, healthy carbohydrates, and tons of vegetables and some fat to keep me feeling full for the rest of the afternoon :)
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
It would usually cost me $4 to $6 if I'm bringing salmon (because each piece would cost about $4), but if I was bringing baked chicken instead then my cost per packed lunch would be roughly $3 to $4. A must-have ingredient would be sweet corn because it's so versatile—I'd usually add it to my salads along with a sprinkle of walnuts or almonds, and I'll sometimes add them to brown rice and mix them together with some salt and pepper for a healthy 'fried' rice.
What made you start to bring your own lunch? What motivates you to keep doing so?
Three reasons:
I started bringing my own lunch because I wanted to feel less sluggish and home-packed lunches are way healthier because you know the ingredients that make up your meal, and you can mix-and-match to create your perfect combination for a mid-day boost in energy.
I enjoy eating huge salads, but because of the cost of healthier options outside I started to pack my own; salads are just too expensive when purchased from shops (roughly costing about $10 and above) and it's mostly just vegetables!
I realised that I would get hungry quickly after eating out, because meals that are not balanced (with protein, carbohydrates and healthy fats) will leave me feeling unsatisfied—most Singaporean dishes from the hawker centres are carbs-based and lack enough protein, so I'll always include these elements when I prepare my own food.
What would you say to someone who wants to start bringing their own lunches?
Start with a reasonable goal—for instance packing lunch once or twice a week, and invest in a portable steamer that allows you to throw all the ingredients inside and leave it unattended while it cooks! It isn't as time-consuming as it seems, because I save myself the hassle of having to queue, think and choose something to eat during the lunch hours and it'll leave you feeling refreshed for the whole day, trust me :)
Any favourite motivational or inspirational quotes?
The only obstacle to success is yourself. Never, never give up!
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Serves: 4 pax
Ingredients:
2½ cups whole grain penne
5 tablespoons olive oil
90g fresh basil leaves
¼ cup celery leaves
¼ cup toasted pine nuts
2 teaspoons salt
¼ cup cherry tomatoes
1 cup parmesan cheese
Directions:
Add ½ teaspoon of salt to a large pot of water and bring to a boil.
Add pasta and cook until al dente* according to package instructions. Drain and rinse under cold water.
*al dente: cooked so as not to be too soft or overcooked; firm to the bite
Meanwhile, make the pesto sauce by combining the olive oil, basil, celery leaves and pine nuts. Blend thoroughly until smooth and creamy, adjusting to desired consistency with water. Add salt to taste.
Toss penne in pesto sauce. Top with cherry tomatoes and basil leaves; grate and add parmesan cheese to taste.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 4 pax
Ingredients:
For the seasoning:
1 tablespoon chili powder
1 teaspoon cumin seeds
1 teaspoon paprika
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder
1 teaspoon salt
1 teaspoon ground black pepper
For the wraps:
4 tortillas
2 red capsicums
1 onion
750g boneless, skinless chicken breast
2 tablespoons olive oil (for the vegetables)
1 tablespoons olive oil (for the chicken breast)
Directions:
Preheat oven to 250 degrees celsius.
Thinly slice the onion and capsicums, and slice the chicken breast into strips; set aside.
In a small bowl, make the seasoning by whisking together chili powder, cumin, paprika, cayenne pepper, garlic powder, salt, and pepper.
Heat 2 tablespoons of olive oil over medium heat.
Add capsicums and onions and mix in ¼ of seasoning. Cook vegetables for about 8 to 10 minutes or until soft, stirring occasionally. Set aside once cooked.
Using the same pan, heat 1 tablespoon olive oil over medium-high heat.
Add chicken breast strips and sprinkle with remaining ¾ of seasoning. Mix together and cook for 6 to 10 minutes or until browned, stirring occasionally.
While the meat is cooking, wrap tortillas in aluminium foil and warm in oven.
To assemble the chicken fajita folds, fill warmed tortillas with chicken, capsicums and onions, and fold over. Use toothpicks to hold the tortillas in shape; you can do this when folding it as a wrap too. Don’t forget to take them out before eating!
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Keep reading to find out more about why Joel does it, and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
Four times a week if I can help it!
What do you usually pack for lunch? Share with us your go-to recipe.
It is usually very standard: chicken breast, broccoli, carrot and baby corn. On a good day, I treat myself a little with a slab of salmon!
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
Every box roughly costs me $4–5, depending on which meat I choose to get. Broccoli is a great staple in a lunchbox.
What made you start to bring your own lunch? What motivates you to keep doing so?
A flatter belly was the initial goal! But eventually, saving money and getting healthier are the main takeaways for sure.
What would you say to someone who wants to start bringing their own lunches?
Try and vary what you eat or your efforts will end after a week!
Any favourite motivational or inspirational quotes?
You don’t have to cook fancy for your food to be healthy and tasty!
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Keep reading to find out more about what motivates Andre, and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
I usually try to aim for about 2-3 meals a week.
What do you usually pack for lunch? Share with us your go-to recipe.
Anything goes for me. But I like something that's simple and fills me up, so pastas and leftovers work well.
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
It's hard to give a cost for each meal as I usually prepare one meal for the week, but I would say probably about $3 on average, depending on the ingredients.
There's no real specific ingredient for me, but generally I try to go for a balanced diet with some protein, carbs, and veg.
What made you start to bring your own lunch? What motivates you to keep doing so?
When I first started I was thinking more about saving money. But eating out in Singapore can be pretty affordable so I think now it's more for health. When I cook for myself, I know what goes into my food and what I'm eating. But I don't know what goes into the food outside, so I think it's just these simple steps to make sure I eat better.
What would you say to someone who wants to start bringing their own lunches?
It might seem inconvenient at first, but it's worth it. Sometimes it might feel weird bringing food to eat with friends while everyone is buying their meal, but once they know your reasons and they get used to it, maybe they'll even start guessing what you have brought for each meal!
Any favourite motivational or inspirational quotes?
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Serves: 4 pax
Ingredients:
For the dressing:
2 tablespoons vegetable oil
2 tablespoons smooth peanut butter
3 tablespoons soy sauce
For the salad:
2 cups whole wheat fusilli
1 tablespoon vegetable oil
450g broccoli
½ teaspoon red chilli flakes
½ teaspoon salt
½ cup chives
½ cup roasted peanuts
Directions:
Add salt to a large pot of water and bring to a boil.
Add pasta and cook until al dente* according to package instructions. Drain and rinse under cold water. (*al dente: cooked so as not to be too soft or overcooked; firm to the bite)
Meanwhile, trim the stem end of the broccoli stalks. Thinly slice across the broccoli to separate florets into bite-size pieces.
Heat 1 tablespoon oil in a large skillet over medium heat.
Add pepper flakes, broccoli and ¾ cup water.
Cover and cook until broccoli is crisp-tender, for approximately 6 to 8 minutes.
Uncover and cook until liquid has evaporated and broccoli is tender, for approximately 2 to 4 minutes.
While the broccoli is cooking, thinly slice the chives crosswise and coarsely chop the roasted peanuts. (Tip: you can use a blender to chop the peanuts!)
In a large bowl, make the dressing by whisking together 2 tablespoons oil, peanut butter, and soy sauce until smooth.
Add cooled pasta, broccoli, chives, and peanuts; toss to combine.
Serve immediately, or refrigerate and serve chilled.
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Keep reading to find out more about Ayeshah’s lunchbox journey and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
I don't have a hard and fast rule because that's too much pressure - but I aim for a minimum of 2 meals a week.
What do you usually pack for lunch? Share with us your go-to recipe.
No go-to recipes, but definitely have go-to flavour combinations: bold Indian, Mexican and Mediterranean flavours are my favourite.
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
I cook in big batches, and not just for myself so my grocery bill is on the high side. But my meal portion averages around $3. And this is despite using "premium" ingredients like lamb, avocado and various cheeses.
My must-have ingredients are spice powders. They don't cost very much, last a really long time and a little bit goes a long way. Totally worth the investment.
What made you start to bring your own lunch? What motivates you to keep doing so?
Halal food options are really limited in most places so I got very tired of eating Nasi Padang, Ayam Penyet and maggi/bee hoon/kway teow goreng. Bringing my own food was my way of adding some variety to my diet, and also a level of control over my salt, sugar and MSG intake.
What would you say to someone who wants to start bringing their own lunches?
Maximise your effort. I like to make all my preparations over the weekend, and instead of cooking one dish at a time, I try to combine steps whenever I can e.g. roasting all my vegetables together, or marinating chicken in two ways instead of sticking to just one execution at a time.
Any favourite motivational or inspirational quotes?
Eating home-packed lunches has way more benefits than you think! Apart from eating healthily and saving money, it can also be incredibly therapeutic and good for the soul!
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Serves: 4 pax
Ingredients:
6 tablespoons of chicken seasoning powder
240g macaroni
500g boneless, skinless chicken breast
120g lettuce
1 medium carrot
1 small onion
White pepper to taste
Directions:
Cook macaroni according to the instructions on the package. Drain and rinse under cold water. You can cook more and keep the extra in the fridge to eat another time! Be sure to turn off the heat before the pasta is fully cooked because they’ll continue cooking when you add hot water to the mason jar later on.
Boil the chicken breast for 15 to 20 minutes, until cooked thoroughly. Set aside to cool once cooked.
In the meantime, dice the carrot and onion.
Boil carrots* for 3 to 5 minutes or until soft. Drain carrots and rinse under cold water. Set aside to cool once cooked.
While the carrots are boiling, use a fork to shred the chicken breast once it’s cooled down.
To pack the meal, add 1½ tablespoon of chicken seasoning powder and a sprinkle of white pepper into each mason jar.
Distribute and add the onions and carrots, followed by the macaroni.
Finally, top with chicken breast slices and lettuce.
Seal the mason jar and keep it in the refrigerator. To serve, simply add hot water to around the 700–800ml mark, close the jar and let the food warm up for about 3-5 minutes.
Notes:
If you like your carrots crunchy, skip this step and just let them cook in the hot water before eating!
If you have leftover or stale bread at home, why not make some croutons to complete your macaroni soup? Check out how you can do it yourself here: http://allrecipes.com/recipe/6887/croutons/
The Lunchbox People is a narrative photographic series of individuals who have been packing their own lunches to school or work. We asked The Lunchbox People a set of 6 questions on what they usually pack and what motivates them to keep packing their own lunches.
Read on to find out what motivates Shu Rui and Maxene, and hopefully you will find something that inspires you to join The Lunchbox Movement too!
How often do you eat home-packed lunches?
Max: Once or twice a week.
Rui: About once a week. When I'm not eating home-packed lunches I am eating lunch at home.
What do you usually pack for lunch? Share with us your go-to recipe.
Max: I pack salad for lunch. It's usually a mix of salad greens, cherry tomatoes, corn, mushrooms, tuna, and other ingredients like avocado depending on what's in the fridge, with a balsamic vinegar and olive oil dressing.
Rui: I usually have salad, or chicken/salmon with rice and veggies. My go-to recipe has got to be pan-fried chicken chop. I leave the deboned chicken thigh frying skin side down for about 15 mins on a medium-low heat as I make and have my breakfast. Doesn't need anything other than salt and pepper and it can be eaten with rice, pasta or salad.
How much would you say one home-packed lunch usually costs you? Perhaps elaborate a little on the ingredients you get — any favourite must-have ingredient?
Max: I think one lunch costs me around $3. My mom does the grocery shopping for me and we prepare everything at home. I love having avocado in my salad because it makes the salad so creamy and yummy. My favourite part of the salad is the balsamic dressing. I love balsamic and it makes my salad delicious.
Rui: I would say I spend about $3. I buy my ingredients from the nearby market. I like sautéed brown mushrooms, for the same reason as chicken, I can have it with any staple.
What made you start to bring your own lunch? What motivates you to keep doing so?
Max: I wanted to eat healthier and save money so this was one way of doing that. I'm also rushed between lessons and a salad is easy to pack and fast to eat.
Rui: I don't like canteen food because I find it too saucy and carb heavy. I also like to cook. I prefer to eat home cooked food because I find it healthier, and I don't have to queue and squeeze in the canteen during the lunch hours. It is the most convenient when I only have a short break between classes, and queuing and eating in the canteen takes too much time. Also I get to save money if I pack leftovers from the night before, which tends to happen in my family.
What would you say to someone who wants to start bringing their own lunches?
Max: It's not as difficult as it seems. My salad greens and all my ingredients are already prepared and kept in the fridge. All I need is to assemble the salad and bring it to school.
Rui: Always remember your food will be sitting in your bag for a few hours before lunch, so pack food that won't get soggy and tastes good even when eaten cold. Use a lunchbox that doesn't leak or make sure you carry it upright at all times. Don't bother with elaborate recipes because it will take too much time to prepare in the morning. Simple boiling or frying is the best.
Any favourite motivational or inspirational quotes?
Max: 'If you stand for nothing, Burr, what'll you fall for?'
Rui: One cannot think well, love well, sleep well, if one has not dined well. -Virginia Woolf
