Lunch is a great way to sneak a powerhouse salad that packs vitamins, minerals, healthy fats and lean protein. With a little extra planning and mindfulness, you can create a salad that keeps you fuller longer and satisfied until dinnertime.
If you pack your lunch with carb-heavy sandwiches, pastas, rice or potatoes, you may get a little sleepy and less productive. Over time, these options could affect blood sugar levels and your waist line. But a lunch filled with lean protein, lots of fiber-rich veggies and a healthy fat can go a long way at sustaining us.
The Base
Fill up on leafy greens like romaine, baby kale, Swiss chard, arugula, endive, or spring mix lettuces. Stay away from rice and grains that can be heavy on the starch and difficult to digest. Leafy greens are the least eaten food in the US. Having a big salad is a great way to meet your daily intake.
Protein Options
I love salmon, skipperjack tuna, sardines, anchovies, and mackerel in my salads (Wild Planet is my favorite brand), but if you’re not into fish, try grilled chicken, cooked chickpeas, lentils, or grass-fed flank steak. Don’t go for processed meats or conventional fish or beef. Go the extra mile for high-quality, sustainably sourced wild fish, grass-fed meats and pasture-raised poultry. These higher quality products contain no antibiotics and more omega 3’s than their conventional counterparts.
Add Fiber
Besides helping you stay regular and feeding the good gut bugs in your belly, fiber can help you manage your blood sugar. Choose sliced bell peppers, shredded carrots, celery, raw shredded beets, sugar snap peas, red onion, artichokes and cucumbers.
Healthy Fat is where it’s at!
Don’t forget to add in a small amount of healthy fat which can help you assimilate all of the nutrients from the greens. Healthy fats are olives, nuts, seeds (sunflower, chia, raw pumpkin seeds), avocado and a high quality extra virgin olive oil. Pairing a fat with carbohydrates can lower post-meal glucose elevations.
Healthy Add-ons:
Try adding broccoli sprouts for a fun crunch and detoxification boost. Try adding roasted seeds or nuts and a squeeze of lemon juice or apple cider vinegar for your acidic medium. I also love a dollop of freshly fermented sauerkraut on my salads for an extra zing!
Don’t add these: dried fruit, tortilla strips, croutons, sour cream, cheeses, noodles, bread, sugar-laden dressings or dressings with canola or soybean oil. (Don’t forget to read those ingredient labels!)
Want to learn how to make your own ferments? Join me on Saturday, May 15, 11:00 am, for a Fermentation & Gut Health Workshop. Visit www.UnlockBetterHealth.com for more information.
April 16, 2021 at 11:00AM
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