Last week was all about breakfast here at Urban Remedy. In this next installment of our three-part series on meal preparation, we’re giving you the lowdown on lunch.
For many of us, lunch is the meal that we squeeze into a busy day of work or errands – the on-the-go sandwich or, worse still, the unhealthy snacks that we find in our proximity when lunch has gone out the window!
The trick to lunch is planning ahead and, if you make your own lunches, stocking up on lots of healthy food when you do your weekly shop.
- The bread: a good quality bread is the solid foundation for a healthy sandwich. Opt for low-gluten grains such as spelt, kamut, and amaranth. If you’re OK with wheat, just go for a nice healthy wholegrain with minimal additives. Sonoma and Bill’s Organic (yeast-free) are great brands for bread. If ordering a sandwich out, go for wholegrain, multigrain, sourdough or gluten-free.
- The filling: we like tinned salmon fillets, poached chicken or tuna (1-2 times per week to avoid mercury overload) with a good quality mayonnaise (check the label for minimal additives) or a bio yoghurt and herb dressing, and most importantly LOTS of salad (lettuce, tomato, cucumber, sprouts, avocado etc). If you like your salt, go for rock over table.
Other healthy options
- Sushi, preferably with brown rice; add your own tamari sauce (wheat-free version of soy!)
- Salad with chicken or fish; add avocado and nuts (almonds, cashews or walnuts) and/or a small can of mixed beans to keep it filling
- Healthy soups for winter (more on this later)
On other occasions, we lunch out for business or pleasure – rich foods, alcohol, bigger portions… all the typical perils that come with ordering à la carte! Choosing your food when eating out can prove tricky if you want to hold onto that waistline… but we could write a whole blog on that, and probably will soon.
In the meanwhile, stay tuned for our dinner tips next week!