10 delicious and easy lunch ideas

Here are some meal ideas that are almost always “winning”, even for the most difficult children!

1. Rolled pizza

Garnish a whole wheat tortilla with tomato sauce, grated cheese and your choice of garnishes (tuna, diced cooked chicken, vegetables, olives, etc.), and bake for a few minutes, long enough for the cheese melts. Then roll the pizza. It will be enough to reheat it for thirty seconds in the microwave oven at mealtime. For a full meal, add: baby carrots and celery sticks, yogurt, a drink and snacks of your choice.

2. False nachos

Cut into wedges and grill whole wheat tortillas (can be done in large quantities in advance). Serve with a legume dip (hummus or black beans, for example) and homemade or store-bought salsa. For a full meal, add: peppers and cucumber sticks, a few diced cheese, a drink and snacks of your choice.

3. Quick Egg Sandwich

Perfect for late mornings: just cook a beaten egg in the microwave for 1 min and garnish an English muffin or white bread. Add a slice of cheese, a salad leaf and a little mayo (or other condiment to taste). For a complete meal, add: raw vegetables of your choice, a few dices of cheese, a drink and snacks of your choice.

4. Box of surprises

For difficult children, lunches made from a variety of ingredients are always appreciated. Place in a compartmented box: crackers, diced cheese, slices of cold meat of your choice, grapes and tangerine wedges (or other fruits), raw vegetables (baby corn, carrots, cherry tomatoes, etc. .). For a full meal, add: a drink and snacks of your choice.

5. Super macaroni

To your favourite macaroni and cheese recipe, add canned tuna and cooked vegetables of your choice (frozen corn kernels and peas, carrot slices, colorful pepper cubes). For a full meal, add: a drink and snacks of your choice.

6. Soup Meal

When you have portions of soup left after the evening meal (or a can of condensed soup), extend them by adding frozen vegetables of your choice, leftover meat or fish (chicken, shrimp, etc. .) and a small handful of rice. Cook until vegetables and rice are tender (it should take as long as it takes to clear and do the dishes), and put in a thermos or microwave-safe container. For a full meal, add: soda crackers, yogurt, a drink and snacks of your choice.

7. Mexican salad

To a leftover cooked rice, add canned red beans, corn, diced cheese and colored pepper, and house or store-bought dressing. For a full meal, add: a drink, cut fruit, and snacks of your choice.

8. Revisited hot dog

Sprinkle a pita bread with grated cheese and add a cooked sausage of your choice (chicken, Toulouse, tofu, etc.). Roll and spend a few seconds in the microwave or in a panini press, so that the cheese melts and the roll stays well. Just warm it up for lunch. For a full meal, add: raw vegetables and cut fruit to taste, a few diced cheese, a drink and snacks of your choice.

9. Potato salad

Make the most of your leftover baked or boiled potatoes: dice them, add ham or chicken, sliced pickles (or 1 spoonful of relish), and a little mayonnaise or vinaigrette of your choice. For a full meal, add: raw vegetables and cut fruit, a few diced cheese, a drink and snacks of your choice.

10. Economic salmon bagel

Garnish a toasted bagel with cream cheese flavored with smoked salmon, lettuce and tomatoes. For a full meal, add: raw vegetables and cut fruit, yogurt, a drink and snacks of your choice.

It is normal for children to be disgusted with eating the endless sandwich … We are too! But as we can see, it is not so difficult to create quick, healthy and varied lunches.

The smoothie, good or bad for health?

Who does not like to enjoy a smoothie for an instant guaranteed freshness? Yes, we like it for its fruity and “healthy” side. But the smoothie is not, in reality, the innocent drink that is believed. Worse, it would even be harmful to health. The smoothie is a bit of the benchmark drink when you want to quench your thirst without the calories that go with most sugary drinks. But according to a study by two American scientists relayed in The Guardian, drinking a smoothie would not only be harmful to health but also more harmful than Coca-cola.

The problem ? The high fructose content present in this fruit mix. According to the researchers, the smoothie would indeed contain the sugar equivalent of six oranges or a glass of light Coca-Cola (just that).

So we forgot about the smoothie if we watch her line. And while we are at it, we have put together a list of false friends for slimming:

The 10 beasts of thinness:

1 | Sushi  we recently learned that these small Japanese rolls were as high in calories as a Big Mac, or even more (290 to 350 calories). Of course, the quality of the nutritional intake is much better in the case of sushi: low in fat, sushi provides protein, carbohydrates and fiber. Add to this that they are rich in Omega 3, good for physical and mental condition and to protect against cardiovascular diseases. However, if we stick to calories, it is better to pass.

2 | Coca-Cola Light it is the aspartame contained in the American drink which is the # 1 nutritional enemy. This sweetener is perhaps 60 times less caloric than sugar but it whets the appetite and thus promotes snacking.

3 | Balsamic vinegar it is often used in our salads, but this condiment is actually not a friend because it is very sweet.

4 | The pan-fried frozen vegetables  OK, it saves us the step of peeling and other cutting into small pieces but it contains a lot of fat. Much more than if you take care of the seasoning yourself.

5 | Yogurt  with 0% fat: be careful! It is guaranteed without fat, of course, but not necessarily without sugar (s). It is therefore potentially more caloric than conventional yogurt.

6 | The mixed salad  yes the salad itself is low in calories but the ingredients that accompany it are a little less. Beware of eggs, bacon, avocados and seasonings.

7 | Olive oil  it is a good oil for health but it is nonetheless an oil with 900 calories per 100 grams.

8 | Compote it contains fruit AND especially a plethora of sugars. Prefer fruit purées which are without added sugar.

9 | The vitamin drink it is the most deceitful since it can contain between 35 and 140 calories per bottle. Long live the water, the real one.

10| Sliced ​​bread  More caloric than conventional bread, it is rich in fats and sugars.

>> Fortunately, there are solutions for eating and even for snacking without leaving your skin!

Balance breakfast


Breakfast is a meal, a real one! It is part of our three main meals and fully contributes to a balanced diet. Have you been fasting since the previous evening? It is therefore time to recharge the batteries, even if it is not always easy to balance your breakfast, especially with your daily constraints.

Are you short on time? Wondering what your breakfast should consist of? Can’t live without it, or have you never had breakfast in your life? We give you our tips, original ideas and solutions to improve your morning routine!


The beverage

Above all, it is essential to rehydrate your body and compensate for the losses after your night’s sleep. Even if you don’t eat breakfast, take at least the time to rehydrate yourself.

A large glass of hot or cold water, a tea or herbal tea, a bowl of coffee or a glass of 100% pure juice. Choose one or more drinks to compose your breakfast.

A portion of starchy food

Starchy foods provide you with complex carbohydrates. They are ideal for replenishing energy. It is best to choose carbohydrates with a low glycemic index. The glycemic index or GI gives the ability of a food to raise blood sugar. The benchmark glycemic index is glucose, which is 100. A glycemic index of 50, for example, means that the rise in blood sugar is 50% compared to that of glucose. Foods with a low glycemic index will spread the insulin response over time, and will not cause a sudden spike in your blood sugar. Simply put, you’ll be hungry later in the morning. Several factors influence the glycemic index: the presence of fiber, simple sugar, lipids, the level of refinement of the product, etc.

For example :

– White bread has a high glycemic index.

– Wholemeal bread has a low glycemic index because it is rich in fiber.

– Sweet industrial cereals have a high glycemic index compared to oatmeal.

In order to properly compose your breakfast, add wholemeal bread, cereals or a cookie for example.

full breakfast ideas

Beware of industrial products often too rich in simple sugars and saturated fats. These products do not meet your needs after a good night’s sleep. Prefer unrefined, homemade or natural products.

A dairy product

Rich in calcium and protein, dairy products help strengthen your bones and maintain your muscle mass. Yoghurt, fromage blanc, cheese, cheese, etc.

Choose and vary the pleasures, because each dairy product does not provide you with the same nutrients.

A portion of fruit

Raw or cooked, try adding a serving of seasonal fruit to your breakfast. They provide you with essential vitamins and minerals. Raw fruits are a great source of vitamin C, which is essential for energizing and waking up your body. A portion of fruit can be replaced by a compote, a fresh fruit juice or a smoothie for example.


If you have never managed to swallow anything or if breakfast makes you nauseous, do not force yourself! Do not panic, even if this meal contributes to our nutritional balance, you just have to shift it. In this case, to avoid cravings in the morning, plan a small snack when your stomach is “awake”: a fruit with milk, and a drink.


Do you want to spice up your life? Well, try to do it literally by your palet, tasting some of the typical spicy sauces from Indonesia, the spiciest, and also the tastiest, known as “sambal”, the essential condiment to accompany any local cuisine.

Many Indonesians have a steel puck because each region of Indonesia cannot live without sambal and each with its own style. Depending on the region, the sambal may be sweeter, more salty, more sour or simply stronger. The list below gives you some examples of the strongest and spiciest sambals that can be found in the archipelago.

Prepare a glass of hot water or hot tea, as you will definitely need this to offset the effects of these fiery delights. Cold water is not an antidote.


It is a typical sambal which is found almost everywhere in the archipelago without any particular roots. Each region has its own version, of course, but the “Sambal Kecap” consists mainly of fresh Asian shallots, sweet soy sauce and, as you would expect, a lot of chili!

Anyone can prepare it because none of the ingredients need to be cooked. It is best to prepare the sambal a few hours before eating it so that the soy sauce has time to absorb some of the flavors of the other ingredients. However, it is also nice to taste it right away. This sambal is ideal for light weights who want to strengthen their resistance to stronger sauces. Best served with: rice and grilled meats (especially chicken) or grilled fish.

Why include it in this list ?: it contains raw and whole peppers, seeds included. If you only eat soy sauce, it’s nice and sweet. But, if you bite into the chopped chili, beware! It’s like a mine exploding in your mouth.


Originating from Solo in Central Java, this sambal is made up of only four ingredients: tons of little red peppers, Asian shallots, garlic and salt. The ingredients are then chopped and bound using a mortar and pestle, then mixed with hot oil before serving. The name Korek literally means scraping, this is how people eat this very spicy sauce. They gradually “scratch” the sambal because too much of a blow would be too much to bear. Best served with: rice and duck or fried chicken

Why include it in this list ?: Beginners should be wary of it because even the kings of chili peppers feel their tongues burn from the first contact. The small red peppers are among the strongest in Indonesia and this sambal uses an abundance of them. However, after a few tries, the spicy and salty combination is addictive, which establishes between you and this sambal have a somewhat abusive relationship: leaving on your tongue on fire a taste of come back.


Sambal Matah is a Bali sambal, spicy and refreshing at the same time. Composed of raw and fresh ingredients, including red peppers, green peppers, Asian shallots, green tomatoes, lemongrass, terasi (shrimp paste), leaves and lemon juice of combava. This cheerfully spicy preparation is one of the most popular in Bali and can be found in any Balinese restaurant. Best served with: rice and grilled fish or seafood

Why include it in this list ?: This sambal is interesting because it is spicy but refreshing at the same time. The hot fire of chili peppers can be suppressed simultaneously by other fresh sambal flavors, such as tomatoes and shallots. The ingredients of this sambal are not mixed, each natural and fresh flavor remains strong and separate, giving the option of tasting them individually or in combination.


Sambal Roa is a typical Manado pepper sauce, in the North Sulawesi province, made from Roa fish (galafea). Roa is a type of smoked fish that comes from the North of Manado. It is basically roa fish sautéed in extremely hot chilli, although some commercial products produced outside Sulawesi reduce the level of chilli so that it can be eaten by more people. Many consider it a main dish or companion for rice, as it already contains fish. If you manage to get your hands on its original version, be sure to taste it with caution.

Why include it in this list ?: Besides being spicy, this type of sambal is delicious with rice and nothing else. It has such a lovely fishy flavor and a strong smoky scent that it could actually make a dish on its own.


It is also another type of sambal which has different versions in most regions of the archipelago, the sweetest type being that of Central Java (recommended for light weights of chili). There are two versions, the raw sambal terasi and the cooked sambal terasi. Its ingredients sometimes differ, but still contain red peppers, terasi (shrimp paste), Asian shallots, garlic and salt. The fresh raw version is generally more intense than the cooked version.

Best served with: fresh vegetables known as lalapan in Sundanese for raw sambal terasi, rice and almost all types of meat and vegetables for cooked sambal terasi. Raw is, of course, also delicious with rice and most types of meats and vegetables.

Why include it in this list ?: Most Indonesian houses have their own type of Sambal Terasi available daily, especially among chili lovers. This is probably the first type of sambal you should try to get used to before exploring the other versions, as it is the basic flavor of sambal.


This fresh sambal also from North Sulawesi is similar to Sambal Matah from Bali with its raw ingredients and explosive flavors. It consists of green tomatoes, peppers and coarsely crushed shallots with a pinch of salt and lemon juice. Like the one from Bali, this sambal is not mixed with a mortar and pestle and retains the natural, raw flavors of the ingredients. Best served with: rice and grilled fish or seafood

Why include it in this list ?: it’s like a party on your tongue. The salty, tangy and spicy sensation leaves a delicious and lingering sensation in your mouth.


Do you think honey is too rich, too sweet, and therefore the enemy of your line? Think again: it has many health benefits and even helps you get thinner!

What are the health benefits of honey?

  • Honey is a 100% natural food: the product of the long and laborious work of many bees, which make it from the nectar of the flowers they gather. There are many types of honeys, whose benefits and virtues vary, hence the importance of being well informed and choosing your honey well. The ideal then remains above all to combine or alternate them.
  • Honey has great health qualities. The best known grandmother’s throat remedy is to dilute it in hot tea or milk to treat irritation.
  • Honey is also used to sublimate the skin: it is a powerful healing agent, which can allow you to repair and moisturize your face if you apply it as a mask. Mix a teaspoon of honey and a teaspoon of yogurt, add the essential oils that match your skin type, and you will get a fresh mask very quick to make and easily ready to use. Honey will leave your skin soft and purified!

How to make honey the ally of your line?

Honey is a rich, sweet food with a pronounced taste. However, that doesn’t necessarily make it the worst enemy of diets, and it has many benefits. Indeed, honey is much better for your health than refined sugar, and replacing the two sugar stones of your morning tea with a teaspoon of honey can help you lose weight in the long term.

Get in the habit of replacing sugar, caramel, or Nutella on your pancakes with honey: you will find that little by little, your body will thank you. A hot drink made from honey and lemon juice when you are hungry can give your body a boost and a feeling of satiety, while eliminating a large number of toxins out of the body. It is an easy detox drink.

Honey: tips to extract the benefits

  • In addition to being a great antibacterial, honey is extremely rich in potassium, vitamins, and provides many essential trace elements to the human body. As it contains enzymes, it helps digestion, and its action is increased tenfold when combined with lemon.
  • After the meal and before bedtime: you can take a lemon juice diluted in hot water, and add a teaspoon of honey. This will decrease the acidity of the taste and promote digestion, as well as the elimination of certain fats.
  • When you treat yourself with essential oils, the benefits of honey are considerable: mixing your oils with honey can accentuate their healing properties. In case of sore throat: a drop of Niaouli and a drop of Tea Tree in a spoon of honey will relieve the irritation.

Popular Indonesia dishes

Don’t leave Indonesia without tasting these 12 favorite local dishes

Indonesia is blessed with many natural wonders and a rich cultural heritage. This diversity is reflected in its arts, its architecture, its songs, its languages, and of course, its culinary preparations! If you are visiting Indonesia, make sure you don’t miss an opportunity to taste these 12 remarkable dishes!

1 | Nasi Goreng

“Nasi Goreng” means “fried rice”. The basic idea of ​​this dish is actually to avoid food waste because, originally, the rice used for this dish is the rest of dinner or lunch. It easy to find the Nasi Goreng. Almost all places, from the five-star restaurant to the street stall. The right time to eat the dish is also very versatile; whether for breakfast or dinner, it’s up to you.

The taste of this preparation is a typical sweet, salty and slightly spicy mixture. There are many type of toppings that can fit into Nasi Goreng, such as minced chicken, sausage or fish. The garnish is usually topped with cucumber and egg slices.

2 | Sate

The “Sate” are skewers essentially composed of slices of grilled marinated meat strung on bamboo stems and grilled over an open fire with charcoal. In Indonesia you can find sate made from different types of meat, such as chicken, beef, lamb, scallops and fish. Before being grilled, the meat will first be marinated with a tasty sauce. Sates are served with many types of toppings, such as peanut sauce, sliced ​​shallots and diced tomatoes, or spicy yellow sauce.

Almost every region in Indonesia has its preparation. For example “Sate Ayam” (Chicken), “Sate Kambing” (Lamb) are the most popular on the whole island of Java. For in Bali, these are the “Sate Lilit” which can be made from grilled chicken, or fish prepared with grated coconut and coconut milk.

3 | Soto

Soto is a soup that is also found almost everywhere in Indonesia. A bowl of Soto basically contains “bihun” (rice noodles), sliced ​​cabbage, a handful of bean sprouts and meat. Its broth is clear and flavored with turmeric, lemongrass, shallots and garlic.

The type of meat used for soto may vary, depending on its originality and where it is served. The most common Soto in almost all parts of Indonesia are Soto Ayam (chicken) and “Soto Babat” (cow or goat offal). You can also taste the Soto Betawi in Jakarta which has a thick and creamy broth.

4 | Gado-gado

If you are a vegetarian or just someone who doesn’t like to eat meat, then you can try this traditional Indonesian salad called Gado-gado. Gado-gado basically means “mixture”, derived from the way it is served, which mixes steamed vegetables with peanut sauce.

A plate of Gado-gado usually contains steamed spinach, bean sprouts, green beans and corn. It also includes cucumber, boiled apples, hard-boiled egg, and fried tofu and tempeh. For the final touch, these ingredients are mixed together with a creamy peanut sauce. You can also choose the variety of vegetables and the taste of the peanut sauce, which can be spicy or sweet.

5 | Rendang

Rendang is a preparation of spicy meat. It can be made from beef or lamb. A plate of Rendang offers a mixture of spicy and creamy taste by a combination of chili and coconut milk. Some people think that Rendang is similar to Curry, but it is not soup like curry at all.

This dish is originally from the Minangkabau tribe, west of Sumatra, and is usually served on special occasions like Eid al-Fitr. However, you can easily find this dish all over Indonesia, especially in Padang restaurants.

6 | Bakso

Another popular street food in Indonesia is Bakso or meatball soup. The meatball is usually made from a mixture of tapioca flour, salt and ground beef, but you can also find chicken, fish, pork or shrimp dumplings as appropriate. Sometimes the meatball is also filled with various contents, like eggs or cheese.

A bowl of Bakso consists of broth, meatballs, rice noodles, vegetables, tofu and bean sprouts. Fried shallots and celery are sprinkled there, sometimes with a supplement of wonton (Chinese ravioli).

7 | Mie Ayam

Mie Ayam is a chicken noodle dish. It is one of the popular dishes that you can easily find all over the street stalls. Generally it is also served with Bakso.

A bowl of Mie Ayam contains a handful of boiled wheat noodles garnished with diced chicken. Once boiled, the noodle is seasoned with a mixture of cooking oil, soy sauce and garlic. The combination of these ingredients creates a fusion of sweet and salty flavors that melt in your mouth. Really delicious!

8 | Batagor

Batagor is an acronym for “bakso tahu goreng” actually “tofu fried fish balls”. This food looks like a fried dumpling, it is an authentic snack created by the Sundanese, an ethnic group from West Java.

The mixture of tofu and fish paste will be covered with wonton skin before being fried. Later, the dish will be served with peanut sauce and lime juice. You can also request a spicy condiment to add more flavor.

9 | Tongseng

Another dish that should be on your Indonesian culinary list is meat with curry soup called Tongseng. Lamb, mutton or beef is used for this preparation. The dish is creamy and spicy because it contains coconut milk and various spices such as garlic, shallots, black pepper, ginger, coriander, galangal and lemongrass.

The word tongseng comes from the friction sound of the spatula on the wok when frying the meat. The preparation comes from Central Java, where you can easily find restaurants or stalls selling this food.

10 | Ketupat Sayur

A plate of Ketupat Sayur contains sliced ​​ketupat (rice cakes boiled in braided coconut leaves) and a vegetable stew with coconut milk. Sometimes it is accompanied by tofu and tempeh cooked with soy sauce.

Usually you can see the vendors of Ketupat Sayur going around the streets pushing their restaurant carts or carrying their baskets of food on their shoulders. This dish is quite versatile. You can eat it for breakfast or dinner.

11 | Ketropak

This vegetarian street food is native to Jakarta, the capital of Indonesia. It’s basically a plate of rice vermicelli mixed with fried tofu, vegetables, rice cake, blanched bean sprouts and shrimp crackers topped with peanut sauce and sweet soy sauce.

Fun fact, this dish has the same name as a Javanese theater performance which is also called Ketoprak!

12 | Bubur

In Indonesia, rice porridge is not limited to Bubur Ayam with its tasty taste. They can also have the creamy and sweet taste of rice flour, coconut milk and palm sugar. Unlike Bubur Ayam, the sweet variants of Indonesian porridge like Bubur Sumsum and Bubur Candil are served as a dessert presented on a banana leaf plate. You can easily find this dish in traditional markets.