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FEATURED ARTICLE:
It happens every day, the question of what to eat. It seems we are always searching for something new, something healthy but also delicious. There’s nothing worse than the same old salad or sandwich. Lunch presents its own special issues, as that is the time of day when most of us feel the hungriest but also feel the most rushed. It is so tempting to grab anything as quickly as possible. And we know that this doesn’t always lead to the most nutritious or well-balanced meal. It also leaves us hungry mid-day, which can lead to a lot of high-sugar, empty-carb snacking. So what can we eat that is quick, simple, delicious, AND filling? Ideally, a meal should contain a little of everything-fat, carbohydrate, protein, and fruits and vegetables.
Let’s start first by talking about the much-feared carbohydrate. Carbohydrates have gotten a very bad rap over the last few years, but are actually a very important part of your diet. Carbohydrates break down to simple sugars and provide the most available source of fuel for all of our cells. However, there are two different types of carbohydrates, ‘refined carbs’ and ‘complex carbs’. Refined carbs are carbs found in white foods like sugar, bread, pasta, or crackers. These foods are usually highly processed and have much of the fiber and often the nutrients removed from them. This also means that these foods have a high glycemic index, which causes a sharp spike in blood sugar and won’t keep you going for very long. On the other hand, complex carbs are less refined and still contain most of the nutrients and fiber. They include whole grains such as brown rice or quinoa, whole grain breads, pasta, crackers, or cereal, beans, and fruits and vegetables. The fiber in complex carbs slows the release of carbohydrate into the bloodstream and thus keeps your blood sugar even for a much longer period of time. Adding more fiber also makes you feel full quicker and for a longer period of time, and is helpful for healthy elimination.
So what does all this have to do with lunch? Well, what did you eat for lunch yesterday? A sandwich? A bagel? Soup and saltines? Or a salad that left you hungry by 2 PM? What if you could create a salad that kept you full until dinner? You would get in a few servings of vegetables while leaving the refined carbs behind! Salad doesn’t have to be just lettuce and tomato, there are millions of options. If it’s a warm day and you want to eat lighter, a lettuce salad is a great choice. Lettuce is mostly made up of water, but by adding lots of other veggies you are not only adding fiber and color, but also vitamins, minerals, and antioxidants. A great alternative to plain lettuce is spring mix or spinach. The darker and more colorful the leaves are, the more nutrients they contain. Red peppers are very high in vitamin C, carrots are loaded with beta-carotene. Broccoli, zucchini, radish, cucumber, sprouts, onions, celery, and tomatoes are all loaded with fiber and nutrients. Add some toasted walnuts or avocado for some healthy fat, which also helps you feel full for longer. Olives add a nice salty kick as well as heart healthy fat to a salad, but a lower fat option is hearts of palm, which are lower in fat but high in protein and fiber. Add some sliced turkey, chunks of tuna, beans, tofu, edamame or a little cheese for a protein kick. If you have a sweet tooth at lunch, add a few raisins, dried cranberries, or orange sections to your salad.
Another great salad option is a whole grain salad with brown rice, quinoa, wheat berries, barley or any other whole grain as the base instead of lettuce. Cook up a batch of grains and leave them in the fridge so you can make a quick salad when you want. Just toss together the grain with whatever veggies you have around, a little bit of protein, and your favorite salad dressing or even just some plain old oil and vinegar. This is a heartier option that travels well and fills you up nicely. Cous cous is a popular option today, but most people don’t know that it is actually just made from semolina flour—also known as refined carbs—so not the best option for grains.
If you’re having a day that nothing else will do than a big slice of bread or bowl of pasta, then go for it. Just opt for whole grain bread or make it a smaller serving. There are plenty of whole grain pastas available on the market too. Tinkyada makes great brown rice pasta with good texture and no refined flour.
Hopefully this gives you some inspiration to get out of your lunch rut and try some new and healthy options. The combinations are endless if you just put a little creativity to it and think a little bit outside of the breadbox! Enjoy the spring and the bounty of fresh foods it brings, and let us know if you have great ideas or questions.
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