If you manage to resist the lure of the office canteen, the fish and chip shop and the pub lunch, you might still be stuck with a range of uninspiring or calorific supermarket sandwiches. The best way to make sure you get a delicious, healthy lunch is to take your own – and you’ll save money into the bargain. Here are a few ideas:
Sandwiches don’t have to be boring. Try different types of bread, such rye, wholemeal, sourdough and sunflower seed, or make your own. Fill a pitta bread with salad, or create a simple wrap with flatbreads, cooked chicken and sundried tomatoes. Try to use two types of vegetable in your sandwiches, such as lettuce, tomato, pears, apples, fresh figs, beansprouts or chargrilled courgettes or peppers. Stick to lean protein like fish or chicken, and don’t eat cheese every day.
Salads are so much more than limp lettuce. Add a bit of zing with cooked wholemeal pasta or wild rice, butter beans, black beans, quinoa or couscous. Add nuts such as walnuts, hazelnuts or almonds – these can be lightly toasted in batches for extra flavour then kept in an airtight container until required. Raw fruit and vegetables are salad staples – try plums, apples, strawberries, raspberries, peaches, dates, grated carrots, spring onions, peppers, avocados or green beans, depending on what’s in season. Make your own low fat dressing with good quality balsamic vinegar, lemon juice, mustard, honey and a splash of decent olive oil. If you love cheese, add a small amount of fresh Parmesan or a little crumbled blue cheese for maximum flavour versus minimum calories.
If you fancy taking the simple lunchbox to the next level, how about a slice of tortilla omelette or quiche? For the tortilla, gently fry a chopped onion in a little oil in a heavy, ovenproof frying pan, and add whatever vegetables you like. Stir in some cooked potatoes. Beat eggs with a tablespoon of milk, pour over the vegetables and cook for a few minutes. Finally, put the whole pan under a hot grill to cook the top. Allow to cool, and cut into slices.
To round off the meal, try exotic fruit salad, dried fruit salad with plain Greek yoghurt, homemade energy bars or fruit compote.
When you’re eating similar meals five days a week it’s easy to get bored, so ring the changes with walnut scones, cornmeal muffins, healthy homemade pizzas or vegetable soup.
These lunchbox ideas are a great way of including more fruit and vegetables in your diet, and you’ll soon be the envy of the office! Another great way of ensuring you stay as healthy as possible is with a series of colonic hydrotherapy treatments. This safe, non-chemical process gently washes out any toxins that have built up, so you can get the most out of your healthier diet.
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