September 2014
Lunch Options!
I am a huge fan of breakfast so you might think I am neutral on lunch. Wrong. Lunch is an essential midday ‘re-fueling’ meal and no less important to a successful day than breaking-the-fast. Lunch comes with a variety of nice options. A quick re-heat of leftovers from dinner the day before can be a delicious solution. Or, a stacked sandwich with protein, veggies and a healthy spread can be filling and wonderful. Or, a meal-worthy salad full of colors and flavors might be your choice. Here are 5 tips for making lunch the midday fuel you need to meet the demands of your day – or your child’s. And, don’t miss the Panini sandwich recipes in this issue. Happy Lunching!
5 Tasty Lunch Tips!
- Quick Leftovers that reheat well: chili; soup; curry stew; pasta mixed with sauce
- Quick Leftovers that you can eat cold: bean salad; tuna salad; chicken salad; light & healthy eggplant parm
- Stacked Sandwich:
- Bread + cooked egg + cheese + lettuce/tomato/cucumber
- Bread + hummus spread + tuna from a can + tomato/sprouts
- Soft flour tortilla + light cream cheese spread + cooked turkey + dried cranberries
- Meal-Worthy Salad:
- Spinach greens + cucumber slices + hardboiled egg + lean ham + tomatoes
- Lettuce greens + olives + radishes + cheese cubes + toasted almonds or walnuts
- Kids’ Favorite Picnic Lunch: In kid-size baggies or sealed, reusable containers, pack up a variety of healthy foods such as baby carrots, cucumber slices with dip, cheese cubes, popcorn or fish shaped crackers.
Easy Solutions!
My recent Blog about Easy School Lunches for Kids will get you going on some new ideas, I hope! Mix it up a little to keep them guessing. Get them involved with grocery shopping for their lunches. Make the choices healthy ones for little bodies.
I write a new blog every week so please click here to read about a topic you enjoy. The search feature allows you to look for healthy recipes, grocery shopping tips or anything that inspires your good nutrition goals.
Panini (Warm & Pressed) Sandwich Recipes!
Turkey, Pear & Arugula Panini Sandwich – Look exotic? Yes, and very tasty. From the Rodale Press Website.
Turkey & Provolone Panini – Make it quicker by adding first 5 ingredients and then spreading a little pesto (basil/garlic/olive oil) onto the bread. From the Weight Watchers recipe website.
Avocado-Spinach Panini – Make this amazing sandwich into a meal by adding a fruit salad and carrot/cucumber slices. From Vegetarian Times website.
Kitchen Resource!
Are you ‘hungry’ for some new meal ideas? Are you trying to include more veggies on your plate? If you are, then be sure to check out our e-book called Vegetarian Menus & Shopping Lists. Use it as a home guide for healthier eating and enjoy the special section about Cooking with Quinoa! Click here to learn all the details.
Nutrition Inspiration!
Simple foods are some of the easiest and least expensive foods to find, buy and cook. Put onto your grocery list a few fruits and vegetables from the fresh, canned and frozen area of the grocery store. Then, push your cart to the bean/grain aisle and add black beans, soybeans, whole wheat pasta or oats. Choose a lean beef steak or simple, whole chicken. Concentrate on making a simple lunch or dinner and one that you feel good about. Become your family’s leader for promoting and practicing good nutrition. You’ll be amazed at the difference it will make! If you need a recipe to try, let me know!
Take Action Now!
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new private clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
If you are part of a local community or business group, please remember that I offer group nutrition education presentations and grocery store tours. Contact Cindy to learn more or to schedule her to meet your group.
You can read about all my nutrition services here, considering which is right for you!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Fabulous Fall!
Cindy
Cindy Silver, MS, RDN, LDN
Registered Dietitian
Winston-Salem, NC