This week is it our own personal GEEK GIRL (her words. not mine, People).
I love Mercedes (even if she does HEART the beets. ick) and was excitedhonored she made time to be a guest chef for the MizFits.
Packing a healthy lunch (or three):
Trying to eat healthier is always a concern for me, since I’m a foodie and things have to taste good, or I’m back to the gourmet grocery for an oversized, overpriced sandwich (not that the pimento cheese with applewood smoked bacon doesn’t still call my name on occasion). So when I’m packing a bag lunch for work, I need things that are quick to prepare, travel well, and taste great. I aim for 15-20 grams protein at a minimum with each “feeding’, about every 2-3 hours, so I need lunch plus at least two mini-meals or snacks to make it through the workday without my blood sugar tanking. Add to that my perpetual time-management problem (as in total lack thereof), and they need to be a snap to make ahead, too. Here are some of my favorite go-to lunches, which keep me from running across the street for a hot dog to-go.
Tuna Salad (one serving):
One single serve packet albacore tuna (smells less fishy, and no draining)
Half a Grannie Smith or Pink Lady apple
2 Tbs craisins or dried cherries
2 Tbs pecans (or walnuts, or almonds)
1 Tbs Smart Balance mayo (only 50 calories and full of healthy fats)
Core and chop apple with skin on, mix with remaining ingredients. Salt and pepper to taste (a friend of mine uses lemon pepper).
Now you can either serve this over a bunch of fresh greens, between two slices of whole grain bread, or in a whole grain wrap or tortilla. I also like it over an English muffin, then top with a bit of cheese and pop in the toaster oven for tasty tuna melt. You could also sub chunked or shredded chicken for chicken salad. Or try curry powder to kick it up (everything’s better with curry). You can make a bigger batch by using a large packet of tuna, whole apple, and doubling the other ingredients.
Huevos Rancheros To Go:
One whole grain tortilla
Two eggs or equivalent egg whites
¼ cup reduced fat cheese
¼ cup Fat-free refried beans (try black beans!)
Salsa (as hot as you like)
Spread refried beans on tortilla, place into a food storage container. Scramble eggs, spread over beans. Top with cheese. Place salsa in a separate to-go container (This avoids STS, soggy tortilla syndrome). When you’re ready to eat, microwave your gringa huevos rancheros and top with salsa. Yum! You can also add sour cream or yogurt, fat-free or whole fat as you please.
You can put almost anything in a wrap sandwich, with some combos being more successful than others. And contrary to most restaurants’ beliefs, wraps don’t need to be drowned in ranch dressing to be tasty eats. Here are a couple of my favorites:
Turkey & Spinach:
1 sandwich wrap/tortilla
About six slices of turkey (I use Hormel Naturals, six slices is about 100 calories and 20 grams of protein. Your turkey mileage may vary.)
Two wedges of Laughing Cow spreadable cheese (Try the French Onion or Garlic & Herb flavors)
½ cup raw baby spinach
Spread cheese on wrap, leaving the outer edges clean for rolling up. Add mustard to taste, then spinach. Top with turkey and roll up. Three-minute sandwich! You could also use ham, lean roast beef, or soy cold cuts.
Mediterranean Turkey :
1 sandwich wrap/tortilla
About six slices turkey (see note above)
2 Tbs lemon hummus (or your fave flavor)
Sliced raw red pepper strips
½ cup spinach or other fresh greens
Spread hummus on wrap as described above. Add pepper, greens, and turkey, then roll up. Voila!
Pack up your lunch in a cooler along with some baby carrots, apples, yogurt, an emergency protein shake, and you are prepared for the day! Usually the expression “a failure to plan is a plan to fail” gets on my nerves in a lot of situations (remember my time-management problem?), but when it comes to food choices, I have to say it’s pretty much true. If you have your cooler of good food ready, Arby’s is far less likely to hold you down and feed you that Jamocha shake.
Thanks, Mercedes! You already were an integral part of our Bumbling Band.