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This
month in our quest to eat healthier I had the
biggest challenge with lunches. We use to eat a lot
of egg salad, grilled ham and cheese sandwiches or
salami. Needless to say I have crossed all of those
off of our menu, except for an occasional grilled
cheese with more ham and less cheese. I have to say
that my husband eats twice a week at the University
he attends. Before his heart attack he would eat a
burrito and a soft taco with all the fixings. He
now eats a healthy sub with turkey and more
vegetables than cheese. He even checked out the
nutrition information before making his
choice!
This
month my tips and recipes are geared towards
lunches at home. Like my husband, if you must eat
take-out then check out your healthy alternatives.
A lot of restaurants are offering nutrition
information if you ask for it.
THE
TIPS
Take
advantage of tuna! The nutrition facts state that
1/4 cup of tuna in water has 5 grams of fat, 60
calories and 30 mg. of cholesterol. Even if you mix
that with a tablespoon of salad dressing, and make
a sandwich out of whole wheat bread, lettuce and
tomato, you have a filling, but healthy
lunch.
As
an alternative to a sandwich, add the tuna to your
favorite salad. If you use low fat dressing and
skip the cheese, you have a great healthy
salad!
There
are many canned soups that claim to be healthy, and
some are. Be sure to read your nutrition
information! Find one or two that are low in fat
and cholesterol and stick with those. You can add a
pinch of basil or thyme to add a little extra
flavor.
Be
sure to think ahead to lunch when fixing your
dinners. If you are grilling or baking boneless
chicken breasts, be sure to cook an extra one for
lunch the next day. You can add this to a salad for
two people and it's plenty!
THE
RECIPES
Herb
and Tomato Salad
1
1/2 pounds tomato, wedged or chopped In
a large bowl, toss tomatoes, herbs and lettuce. In
a small bowl, whisk together remaining ingredients,
then toss on salad. Serves 6.
Calories:
56, Fat: 2 grams, Cholesterol: 0 grams
Note:
This is an excellent base salad. You could add
tuna, or leftover chicken, plus any vegetables that
you love such as shredded carrot, mushrooms, green
pepper or cucumbers!
Light
Pesto
4
cups lightly packed fresh basil (available fresh in
produce section) In
food processor with metal blade, combine all
ingredients; process until smooth. Use as directed
for pesto in a recipe or store covered in
refrigerator. To store: place in jar, cover with a
thin layer of olive oil; cover tightly.
Refrigerate.
Fat:
2 grams, Cholesterol: 0, Calories: 25
Note:
This is can be used in SO many ways! Spread a thin
layer on crusty toasted bread and top with a thin
slice of tomato. Add to hot pasta of your choice
for a quick lunch, or mix in with rice.
Shredded
Salad
1
1/2 cups finely shredded red cabbage Dressing: Arrange
shredded vegetables on platter. In a jar with a
tight fitting lid, combine all dressing
ingredients; shake well. Drizzle over vegetables
just before serving. 4 servings.
Calories:
90 Fat: 7 grams, Cholesterol: 0
This
would be a wonderful side dish, or base layer for
grilled chicken breast or fish.
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Related
Articles:
Cooking
with Brenda - January 2000
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Healthy Recipes and Tips
1/2 cup fresh herb leaves; basil, parsley, or thyme
(can be mixed)
salt and pepper to taste
6 cups lettuce of your choice
2 tablespoons chopped shallots or mild red
onion
1/4 cup wine vinegar or herb vinegar
1/4 cup chicken broth
1 tsp. Dijon mustard
1 tsp. sugar
2 tsp. olive oil
1 tablespoon orange juice
1/2 cup ricotta cheese
2 tablespoons olive oil
2 cloves of garlic, sliced
1 tsp. lemon juice
1/2 tsp. salt
2 cup shredded jicama (similar to a potato but
sweeter)
1 cup shredded yellow squash
1/2 cup minced parsley
1/3 cup lemon juice
2 tablespoons oil
1/4 cup tsp. dried oregano and/or basil
1/2 tsp. salt
1/4 tsp. pepper
1 clove crushed garlic
Cooking
with Brenda - December
1999
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