| Take-out lunches should be forgotten because | | | | Just before serving add the spring onions and |
| there are so many healthy lunch solutions that | | | | mint and toss gently. |
| can easily be taken to the office, to school and | | | | NUTRITION INFORMATION: Per serving: |
| anywhere else you may need to go. Listed below | | | | 143 calories |
| are some tasty recipes which include delicious | | | | 5g fat (1g sat, 4g mono) |
| fresh produce such as fresh vegetables and lean | | | | 0mg cholesterol |
| protein which will fuel you for the rest of the day | | | | 22g carbohydrates |
| so that your body will not feel deprived.o BBQ | | | | 3g protein |
| Chicken Sandwich | | | | 2g fiber |
| Leftover cooked chicken can be tossed in | | | | 153mg sodium |
| barbeque sauce and crunchy carrots for a quick | | | | 516mg potassium |
| and healthy lunch. | | | | Nutrition bonus: Vitamin C (20% daily value), |
| Makes 1 serving | | | | Potassium (15% daily value).o Artichoke & |
| Ingredients: | | | | Ripe Olive Tuna Salad |
| 1/2 cup shredded cooked chicken | | | | Makes 5 servings |
| 1/4 cup shredded carrots | | | | Ingredients: |
| 2 tablespoons barbecue sauce | | | | 1 12-ounce can tuna, drained and flaked |
| 2 teaspoons light ranch dressing | | | | 1 cup chopped canned artichoke hearts |
| 1 small whole-wheat sandwich bun | | | | 1/2 cup chopped olives |
| 1 leaf romaine lettuce | | | | 1/3 cup reduced-fat mayonnaise |
| Method: | | | | 2 teaspoons lemon juice |
| In a medium bowl combine the chicken, carrots | | | | 1 1/2 teaspoons chopped fresh oregano |
| and barbecue sauce. Spread ranch dressing on the | | | | Method: |
| bun and top with the chicken mixture and lettuce. | | | | Mix together the tuna, artichokes, olives, |
| NUTRITION INFORMATION: Per serving: | | | | mayonnaise, lemon juice and oregano. |
| 323 calories | | | | NUTRITION INFORMATION: Per serving: |
| 8g fat (1g sat, 2g mono) | | | | 210 calories |
| 62mg cholesterol | | | | 8g fat (1g sat, 1g mono) |
| 38g carbohydrate | | | | 25mg cholesterol |
| 26g protein | | | | 12g carbohydrate |
| 4g fiber | | | | 20g protein |
| 729mg sodium | | | | 3g fiber |
| 456mg potassium | | | | 791mg sodium |
| Nutrition bonus: Vitamin A (100% daily value), | | | | 166mg potassium |
| Selenium (56% daily value).o Spicy Thai Shrimp | | | | Nutrition bonus: Selenium (78% daily value), |
| Salad | | | | Vitamin C (19% daily value).o Hot & Sour |
| Makes 4 servings | | | | Slaw |
| Ingredients: | | | | This slaw is a perfect accompaniment to grilled |
| 2 tablespoons lime juice | | | | pork tenderloin and a glass of Riesling. |
| 4 teaspoons fish sauce | | | | Makes 4 servings |
| 1 tablespoon canola oil | | | | Ingredients: |
| 2 teaspoons light brown sugar | | | | 3 tablespoons rice vinegar |
| 1/2 teaspoon crushed red pepper | | | | 1 tablespoon reduced-sodium soy sauce |
| 1 pound cooked and peeled small shrimp | | | | 1 tablespoon toasted sesame oil |
| 1 cup thinly sliced red, yellow, and/or orange bell | | | | 1 teaspoon grated fresh ginger |
| pepper | | | | 1/4 teaspoon ground white pepper |
| 1 cup seeded and thinly sliced cucumber | | | | 1/4 teaspoon crushed red pepper |
| 1/4 cup mixed chopped herbs | | | | 3 cups shredded greed cabbage |
| Method: | | | | 1 cup thinly sliced red bell pepper |
| Whisk together the fish sauce, lime juice, oil, | | | | 1/3 cup sliced spring onions |
| brown sugar and crushed red pepper in a large | | | | 1 8-ounce can bamboo shoots, drained and thinly |
| bowl. Add the shrimp, cucumber, bell pepper and | | | | sliced |
| fresh herbs and toss to coat. | | | | Method: |
| NUTRITION INFORMATION: Per serving: | | | | In a large bowl, whisk together the rice vinegar, |
| 170 calories | | | | reduced-sodium soy sauce, oil, ginger, white |
| 5g fat (1g sat, 2g mono) | | | | pepper and crushed red pepper. Add the green |
| 221mg cholesterol | | | | cabbage, bell pepper, spring onions and bamboo |
| 6g carbohydrate | | | | shoots. Toss to coat all of the ingredients. |
| 25g protein | | | | NUTRITION INFORMATION: Per serving: |
| 1g fiber | | | | 62 calories |
| 652mg sodium | | | | 4g fat (1g sat, 1g mono) |
| 315mg potassium | | | | 0mg cholesterol |
| Nutrition bonus: Vitamin C (60% daily value), | | | | 6g carbohydrate |
| Vitamin A (25% daily value), Iron (21% daily | | | | 2g protein |
| value).o Tomato & Fennel Salad | | | | 2g fiber |
| Heirloom tomatoes are best used in this recipe. | | | | 112mg sodium |
| They are at their peak during the summer | | | | 189mg potassium |
| months and worth purchasing in your local | | | | Nutrition bonus: Vitamin C (85% daily value), |
| grocery store or farmers' market. However, any | | | | Vitamin A (18% daily value).o Tijuana Torta |
| type of tomato will work well in this recipe. | | | | This is a Mexican-style torta, just like a burrito, |
| Makes 4 servings | | | | except the "wrapper" is a hollowed-out roll rather |
| Ingredients: | | | | than a tortilla. It is the most delicious lunch when it |
| 1 tablespoon extra-virgin olive oil | | | | is served with grilled corn on the cob or Spanish |
| 1 tablespoon champagne vinegar or white wine | | | | rice. |
| vinegar | | | | Makes 4 servings |
| 1/2 teaspoon salt | | | | Ingredients: |
| Freshly ground pepper | | | | 1 15-ounce can black beans, well rinsed |
| 1 pound tomatoes cut into wedges | | | | 3 tablespoons prepared salsa |
| 2 cups thinly sliced fennel bulb | | | | 1 tablespoon chopped pickled jalapeño |
| 1/4 cup fresh chopped parsley | | | | 1/2 teaspoon ground cumin |
| 1/3cup toasted pine nuts | | | | 1 ripe avocado, pitted |
| Method: | | | | 2 tablespoons minced onion |
| In a large bowl, whisk together the oil, vinegar, | | | | 1 tablespoon lime juice |
| salt and pepper. Add the tomatoes, fennel, | | | | 1 16-to-20 inch long baguette |
| parsley and pine nuts and toss to coat. | | | | 1 1/3 cups shredded green cabbage |
| NUTRITION INFORMATION: Per serving: | | | | Method: |
| 141 calories | | | | In a small bowl, mash together the beans, salsa, |
| 12g fat (1g sat, 5g mono) | | | | jalapeño and cumin. In a separate bowl |
| 0mg cholesterol | | | | mash the avocado, onion and lime juice. |
| 9g carbohydrate | | | | Cut the baguette into 4 equal lengths. Split each |
| 3g protein | | | | one in half and pull out most of the soft bread |
| 3g fiber | | | | from the center. Divide the mixture and the |
| 321mg sodium | | | | cabbage equally amongst the sandwiches. |
| 513mg potassium | | | | NUTRITIONAL INFORMATION: Per serving: |
| Nutrition bonus: Vitamin C (40% daily value), | | | | 354 calories |
| Vitamin A (25% daily value), Potassium (15% daily | | | | 9g fat (1g sat, 5g mono) |
| value).o Lebanese Potato Salad | | | | 0mg cholesterol |
| Makes 8 servings | | | | 60g carbohydrate |
| Ingredients: | | | | 17g protein |
| 2 pounds of potatoes | | | | 17g fiber |
| 1/4 lemon juice | | | | 682mg sodium |
| 3 tablespoons extra-virgin olive oil | | | | 639mg potassium |
| 1/2 teaspoon salt | | | | Nutrition bonus: Folate & Vitamin C (29% |
| Freshly ground pepper to taste | | | | daily value), Potassium (18% daily value), Iron |
| 4 spring onions, thinly sliced | | | | (15% daily value). |
| 1/4 cup chopped fresh mint | | | | Healthy lunch recipes really are that simple. Why |
| Method: | | | | go to your local café or restaurant for a |
| Place the potatoes in a large saucepan and bring | | | | lunch that may not be so good for your waistline, |
| to the boil in slightly salted water until tender, 25 | | | | not to mention your health, when these delicious |
| to 30 minutes. Drain and rinse with cold water. | | | | lunches can be prepared in no time at all. Another |
| Allow them to cool for 20 minutes and cut the | | | | added bonus to preparing these healthy lunch |
| potatoes into 1/2 inch pieces. | | | | snacks is that you know exactly what ingredients |
| In a large bowl, whisk the oil, lemon juice, salt and | | | | have been used to prepare them. What can be |
| pepper. Add the potatoes and toss to coat. | | | | better than that? |