Healthy Lunches for the Starving Archer



  • One long bun, cut lengthwise
  • Crisp lettuce
  • Grated cheese
  • Mayonnaise (a must)
  • Sliced tomato
  • Champagne ham or your meat of choice, like shredded chicken or salami

Use the mayo as if it were butter – spreading lightly over the split bun
Sprinkle the cheese
Add ham and lettuce
Couch your tomato slices in the lettuce and ham so that you don’t’ get soggy bread. OR, keep it separate until lunchtime in a little baggie for maximum freshness, and add to the bun at the time of eating
Alternately, instead of meat, you can use more cheese, or boiled egg slices, or pickles; instead of bread, you can wrap your roll in a tortilla or lettuce leaves

TACO PASTA taco pasta

  • Half a packet of (small) Beef mince
  • Whole wheat pasta (like penne)
  • 1 onion, diced
  • Salt and pepper to season
  • One tin of Chilli beans
  • Half a tin of tomatoes
  • One green capsicum, chopped into small pieces
  • Fresh Coriander


Half fill a saucepan with water, add a half teaspoon of salt, and bring to the boil. Once boiling, add your pasta and cook 5 – 8 minutes or until al dente (a bit longer for wholegrain pasta).
While the water boils, fry your onion in a pan. When it is a bit soft, add the beef mince and break it up as it cooks into small pieces.
When it’s mostly browned, throw in the half tin of tomatoes, and the tin of chilli beans.
Cook for about 5 minutes until the meat is fully cooked, and then add the green capsicum and stir again.
By this time the pasta should be done, so drain that and set it aside in your bowl (or plastic container for later).
Then, add your meat and sauce over the top of the pasta, and garnish with the fresh coriander.
You might also like to add a sprinkling of cheese to the top and some sour cream, but be aware that it might be weird later when you come to eat it, so unless you’re planning on heating it up again, don’t worry about that.


  • 2 large handfuls Orzo pasta (this serves two people)
  • ¼ cup of Pine nuts
  • 200g baby spinach leaves
  • Salt and pepper to taste
  • Slices of chorizo sausage (quantity up to you)


Bring a pot of salted water to boil. When boiling, add in your orzo. Stir and boil for 7 minutes.
While this is boiling, get a small frypan and fry your chorizo and pine nuts for about 4 minutes.
Drain the orzo and add a splash of olive oil, or, just put all your orzo into the frypan with the chorizo and give a quick stir.
Remove and pour into a bowl. Add the spinach, salt and pepper and stir, and either eat hot or leave to cool and eat later.
Some shaved parmesan cheese on top is a nice garnish, and if you want more vegetables, add in some cherry tomatoes or sundried tomatoes.

PUMPKIN, FETA AND CHICKPEA SALAD pumpkin chickpea salad

  • 1.3 kg butternut pumpkin, peeled, chopped coarsely
  • 1 Tbsp olive oil
  • 1 can of chickpeas rinsed, drained
  • 1 red onion sliced thinly
  • 150 g baby spinach leaves
  • 1 Tbsp fresh chives, coarsely chopped
  • 100g feta cheese, crumbled
  • 1 clove garlic, crushed


Preheat oven to 200°C (180°C fan-forced).
Combine pumpkin and oil in a large baking dish and season. Roast for 15 minutes or until tender.
Place spinach leaves in a large bowl and gently toss with the pumpkin, chickpeas, red onion, pistachios, chives and feta cheese, saving some cheese to crumble over the top
Season with your salad dressing of choice.


First published in NZ Archer issue 537 –  November/December 2016