Five Healthful Work Lunches

@Redmountainspa

By Reema Sayegh, PhD

In an ideal world, every meal would be made from scratch, with organic, local ingredients, and eaten slowly in stress-free surroundings in order to promote ultimate health and wellness. Since most of us do not live in that utopian world, what follows is a realistic list of five work lunches that strive for good nutrition we can find in our local grocery store.

Number One: Fish Salad in a Pita Pocket
Water-packed albacore tuna or sockeye salmon makes a tasty base for a healthful version of a childhood favorite. Add some omega-3 mayonnaise, lemon juice, sliced pickles or low-sodium dill relish, chopped celery and maybe some red onion and edamame, mix together in a bowl, and stuff into a whole grain pita pocket, perhaps lined with some avocado and lettuce. If the omega-3 mayonnaise is not readily available, try Greek yogurt with a little agave or Stevia mixed in to provide the creamy mayonnaise texture without all the sat fat.

Number Two: Mixed Greens Chicken Caesar Salad
A bed of organic spring mix lettuces replaces romaine lettuce for a more nutrient dense version of traditional Caesar salad greens. Add some rotisserie chicken from your market’s deli (minus the skin!), onions, part-skim fresh Parmesan cheese (the pre-grated packaged kind often has mold inhibitors and anti-caking ingredients) and a natural Caesar dressing such as Newman’s or Annie’s “Goddess” dressing, toss in some raw pumpkin or sunflower seeds for crunch, and ta-da, you have Caesar salad.

Number Three: Sliced Apples & Almond Butter
If lunch can mean a 15-minute break during a hectic day, you can still eat. Chiquita and Dole are two brands of several that feature bags of pre-washed, pre-cut, individually bagged apples. Grab a bag or two, along with some single-serving packets of natural almond or peanut butter, combine and enjoy.

Number Four: Vegan Wrap
A sprouted grain tortilla makes a lovely no-refined-carb blanket for some avocado slices, fresh sprouts (try the spicier broccoli or radish sprouts for a change from alfalfa), tomatoes, onions and spinach leaves. Drizzle some olive oil and Ume plum vinegar for a tangy, somewhat salty flavor, wrap and go.

Number Five: Greek Yogurt Parfait
Several national brands feature protein-rich Greek yogurt, which boasts a creamier, smoother flavor and texture superior to that of its traditional cousin. Add your favorite berries or sliced peaches, some natural, honey- or agave-sweetened granola, a sprinkle of ground flaxseed meal, and you have a balanced, refreshing treat.

Eat and Enjoy!