top of page

Fast & Fresh Lunch Ideas

No time for lunch…heck I don’t even have time to write about lunch this week let alone make it! It’s our last week at the farmers’ markets so I’m all about eating fresh, fast and flying out the front door! Here are my top 3 fave meals on-the-go:

1. Quickie Burrito: Now this is no Tacos El Asador -but it’s cheap, cheesy and cheers you up in an instant.


1 whole wheat or corn tortilla

1 spoonful organic refried beans (Amy’s are good!)

1 Ontario hothouse tomato – diced

1 handful organic arugula

1/4 onion – diced

1 spoonful sliced black olives

1/4 cup shredded organic cheese (Culinarium has great cheeses!)

hot sauce to taste


Lay tortilla out on a plate. Fill the left-middle section with beans etc, leaving a border. Top with cheese and hot sauce. Fold top and bottom together and roll from left to right. Microwave for 30 seconds on med-high or bake in oven on baking sheet for 10 minutes (my preference…but if pressed for time nuking is sometimes necessary…at least it’s better than processed fast food!) Enjoy…quickly!

2. Move over Cup-a-Soup and make room for Miso in a Mug– a  high-protein lunch in just minutes!


 2 cups water

1/2 onion – diced

1 carrot – chopped

3 radished – chopped

2 mushrooms – sliced

1 tbsp miso

1 tsp tamari or soy sauce


Boil water in kettle. Add veggies to favourite soup cup, bowl or travellers mug . Pour boiling water over veggies and add miso & tamari. Let stand 5 minutes. Enjoy!

3. Lastly is my newest “on the run” creation. I love it so much I’ve actually had it for lunch 3 days in a row!

Hugs n Cous Cous XPRESS!


1 1/3 cup water

1 cup whole-wheat cous cous

1 tomato – diced

1 carrot – chopped

1/4 onion – diced

5 florets broccoli

1 tbsp miso

1 tsp tamari

hot sauce to taste


Boil water and veggies in small pot for one on stove. Once boiling add miso and dissolve. Remove from heat and add cous cous. Cover and let stand 5 minutes. Fluff with fork and drizzle with tamari & hot sauce. Eat right out of the pot and be out the door in no time at all!

No time for slow food today? Fast and fresh is the next best thing!

Bon appetit.


Cup a Soup
2 views0 comments

Recent Posts

See All


bottom of page