2 quick lunch ideas that fight illness

Lunch can be a tough time to eat healthy as you are looking for a quick bite before getting back to your day.  These quick recipes will help you fill up and stay healthy.

Flaxseeds, rich in antioxidants called lignans (which may relieve PMS), are also a good source of fibre and omega-3 fatty acids. Flaxseeds add a slightly nutty flavour and some good-for-you fat to these burgers which take less than 20 minutes to make from scratch.

• 500 g (1 lb) well-trimmed beef top round, cut into chunks
• 50 g (1/4 c) flaxseeds
• 2 pickled jalapeño peppers, minced
• 5 ml (1 tsp) ground cumin
• 2 ml (1/2 tsp) salt
• 125 g (1/2 c) corn kernels
• 75 g (1/3 c) chopped cilantro
• 50 g (1/4 c) oil-packed sun-dried tomatoes, drained and coarsely chopped
• 50 ml (1/4 c) Dijon mustard
• 30 ml (2 tbsp) fresh lime juice
• 15 ml (1 tbsp) red wine vinegar
• 10 ml (2 tsp) honey
• 1 red pepper, diced

1. In a food processor, process the beef until finely chopped. In a mini food processor, spice grinder or coffee grinder, grind the flaxseeds until finely ground.
2. In a medium bowl, combine the beef, ground flaxseeds, jalapeño peppers, cumin and salt until well mixed. In a small bowl, combine the corn, cilantro and sun-dried tomatoes.
3. Shape the beef mixture into four patties. Make a well in the centre of each patty and stuff with the corn mixture. Shape the meat around the filling.
4. Preheat the broiler. Broil the burgers 15 centimetres (six inches) from the heat for four minutes per side, for medium.
5. Meanwhile, in a small bowl, stir together the mustard, lime juice, vinegar and honey. Stir in the red pepper. Serve the burgers topped with the red pepper relish.

There's enough of this spicy, refreshing slaw to serve on the side as well as on the sandwich. Cabbage contains folate, an important B vitamin believed to reduce the incidence of cancer and birth defects, and reduce heart disease risk. Let it marinate ahead of time so it will be ready to cook fast when you need it.

• 30 ml (2 tbsp) tomato paste
• 125 ml (1/2 c) fresh lime juice (about 3 limes), divided
• 7 ml (1 1/2 tsp) ground coriander
• 500 g (1 lb) well-trimmed flank steak
• 5 ml (1 tsp) sugar
• 3 ml (3/4 tsp) salt
• 3 ml (3/4 tsp) red pepper flakes
• 750 millilitres (3 c) packed shredded green cabbage, about 350 g (12 oz)
• 2 carrots, shredded
• 1 large red pepper, cut into matchsticks
• 125 g (1/2 c) chopped cilantro
• 75 g (1/3 c) chopped fresh mint
• 4 hard rolls, halved crosswise

1. In a shallow non-aluminum pan, stir together the tomato paste, 50 millilitres (1/4 cup) of the lime juice, and the ground coriander. Add the flank steak, turning it to coat. Refrigerate for 30 minutes.
2. In a large bowl, whisk together the remaining 50 millilitres (1/4 cup) lime juice, the sugar, salt and red pepper flakes. Add the cabbage, carrots, red pepper, cilantro and mint; toss well to combine. Refrigerate the slaw until serving time.
3. Preheat the broiler. Remove the steak from its marinade. Broil 15 centimetres (six inches) from the heat for four minutes per side for medium-rare, brushing any remaining marinade over the steak. Let stand for 10 minutes before thinly slicing across the grain on the diagonal.
4. To serve, place the cabbage slaw on the bottom half of each cut roll. Top with ribbons of sliced steak

Low in calories but high in protein, these two sandwiches make lunch quick, easy and healthy