Some lunches need a recipe.

Others just need a good starting point.

This is one of those lunches.

I call them Bitsa Bowls because they’re made from all the little bits and pieces that need using up.

A handful of leafy greens.

Half a cucumber.

A lonely tomato.

Some leftover rice.

An open tin of tuna.

A few herbs from the garden.

Nothing particularly exciting on its own.

Put together, though, they become one of my favourite lunches.

Start With a Better Base

Most people think the toppings make the meal.

I think the base matters just as much.

Today I’m using black rice because I love the slightly nutty flavour and it holds its texture beautifully in the fridge.

One little trick I use every time?

I crumble a stock cube into the cooking water.

It gives the rice a gentle savoury flavour and takes away that plain, bland taste without any extra effort.

Future Me always appreciates that little decision.

Then Build Your Bowl

There are no rules.

Today mine includes:

• Black rice
• Tuna
• Chickpeas
• Cherry tomatoes
• Cucumber
• Mixed leafy greens
• Pickled ginger
• Pumpkin and sunflower seeds
• A splash of pickle juice over the tuna

That last one always surprises people.

I love adding a little of the pickle juice to the tuna instead of reaching straight for mayonnaise. It adds plenty of flavour, keeps everything fresh and uses something that often gets poured down the sink.

Use What You’ve Got

The best thing about Bitsa Bowls is that they’re never the same twice.

Swap in:

• Leftover roast chicken
• Boiled eggs
• Smoked trout
• Butter beans
• Lentils
• Roast vegetables
• Avocado
• Radishes
• Snow peas
• Herbs from the garden

If it’s sitting in the fridge waiting to be used, it will probably work.

Build Better Bowls

I always try to include a few simple building blocks.

🥬 Plenty of vegetables

🥣 A wholegrain or hearty base

🐟 A protein

🌱 Healthy fats or seeds

🌿 Fresh herbs or something pickled

Once you have those, lunch almost makes itself.

Mrs E Tip

Keep cooked rice in the fridge and you’ll always be halfway to lunch.

Brown rice, black rice, wild rice or even leftover vermicelli all work beautifully.

Just remember to cool cooked rice quickly after cooking, refrigerate it promptly, and reheat it thoroughly if serving it hot.

Final Thoughts

Healthy lunches don’t need expensive ingredients or complicated recipes.

Sometimes they start with asking one simple question:

“What have I already got?”

That’s how most of my favourite meals begin.

One handful here.

One spoonful there.

A few herbs from the garden.

And before you know it, you’ve built something colourful, satisfying and nourishing from ingredients that might otherwise have been forgotten.

Because around here…

The best meals are usually Bitsa Meals.