What’s for Lunch?

April 24th, 2013 | Posted by Nicole in Eats of the Week - (1 Comments)

I am a big fan of packing lunches for my day. I used to pack lunch the night before, but now I mostly do it in the morning. I just make sure I set enough time to do it–and it only takes 5-10 minutes! The payoff is huge. You save calories and a lot of money by eating packed lunches.

I recommend this to my patients all the time, but they complain that it takes too much effort. If it’s not part of your routine, it’s time to create this new habit. It may be a little difficult in the beginning, but it will get you feeling healthier in no time :-)

People are always wondering what I am eating for lunch, so I will post a few examples for you. You can also follow me on Instagram where I post many of my lunches ;-)

Brown Rice “Pizza” Tortilla

This was one that I made on my day off in the toaster oven. A brown rice tortilla, topped with fat free ricotta, sun dried tomatoes, spinach, sliced peppers, onions, and then topped with some cheese at the end.

wrap as pizza

tortilla as a pizza

Turkey Burger Salad

This is a typical lunch leftover. I usually will take whatever leftover dinner meat/protein that we have cooked and put it on top of some salad greens. A little crazy, but it is super easy.

turkey burger salad

Whole Foods Lunch

This is not really a pack-a-lunch meal, but Whole Foods lunches can be a treat from time to time. I usually get some type of kale salad with a protein source like tuna (pictured below). and of course, a kombucha to drink. The salad was only $4!! The trick is to fill it mostly with greens that don’t weigh that much.

lunch at Whole foods

Black Bean Burger Leftover Lunch

This is another leftover lunch from when we made homemade black bean burgers. I added a side of Brussels sprouts, all on top of  a bed of spinach. On the side, I think I had some salsa and light sour cream.

homemade black bean burgers

Lighter Tuna Salad

Most tuna salad can be crazy high calorie because of all of the mayonnaise. But, we make ours with a light or olive oil mayo and some other seasonings (and some mustard).

Just another typical lunch of a protein on top of some veggie or greens!

healthy tuna salad

I use very little dressing due to the flavor of the other ingredients. And, I don’t like when my lettuce gets soggy.

You may be asking where are all of the carbohydrates? Well, I usually eat fruits and nuts for my snacks during the day, and more carbs in the morning and evening (example: oatmeal and sweet potatoes). If we had leftovers that work well to bring to lunch, I will include it (for example: beans or quinoa). I usually pack some sort of side to my lunches–maybe another fruit or random healthy snack like Mary’s Gone crackers!

My lunch bag is similar to this one below. I like it because it looks more stylish and like a purse–not a diaper bag or lunch box!

What is your typical lunch?

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Quinoa Guacamole Salad

January 20th, 2013 | Posted by Nicole in Recipes - (0 Comments)

I call this “guacamole quinoa” because that is what it tastes like: guacamole mixed with quinoa.

guacamole quinoa

This recipe is filling, tasty, and contains all the nutrients you need: Healthy fats, complete proteins, vegetables, fruit, high fiber, and a healthy carbohydrate.

I am not sure where I originally got this recipe idea from, but I know it was first adapted from Oh She Glows. I modified it to make it fit the ingredients I had at home, so here you go:

Quinoa Guacamole Saladavocado quinoa

Cooking time: About 30 minutes     Serves: About 4-6

Ingredients:

  • 1/2 cup dry quinoa (Mr Cyclist doubled this because he thought it wasn’t enough, but agrees that it should’ve been 1/2 cup)
  • 2 cups water with large pinch of salt or reduced sodium vegetable broth
  • 1 small can chickpeas, rinsed
  • 1/2  a pint of cherry tomatoes, sliced (about 1 cup)
  • 2 cups of fresh spinach or about 3/4-1 cup frozen and squeezed dry
  • 1/4 cup chopped red onion
  • 3-4 cloves garlic, minced
  • 2 avocados, sliced
  • 1/2 a bunch of fresh cilantro (or you could use a tube of puree cilantro herb to season)

    Dressing (from the Diva Dish):
  • Juice of 1-2 lemons
  • Zest of 1 lemon
  • 2 tsp. dijon mustard
  • 2 tsp. olive oil
  • 1 tsp. honey
  • 1 tsp. cumin
  • 1 tsp. ground coriander
  • salt and pepper

Directions:

  1. Cook quinoa according to package. Meanwhile, mix all your dressing ingredients together and prepare the rest of your ingredients.
  2. When the quinoa is near done, you can stir in your spinach and cilantro, and continue to heat until they are cooked in.
  3. Add the chickpeas, onions, garlic, and seasonings to quinoa.
  4. Add your dressing, then cool the quinoa. You can put it in the fridge for a little while or over a bowl of ice.
  5. Add in the tomatoes and avocado. Stir to combine until it is creamier. Put back in the fridge for another 5 minutes or so.

Serve with a cilantro garnish! You can also add some crushed red pepper for spice or a little chipotle chili powder.

quinoa avocado salad

Mr Cyclist says this wasn’t his favorite dish, and doesn’t want to make anymore cold quinoa dishes. He says he prefers it warm. So, if you like, try the dish warm and see if you like it better. I think it is good either way. I loved how easy it was to take to work for lunches. It is a complete meal all-in-one.

 

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Fall Fruit, Walnut, Blue Cheese Salad

October 9th, 2012 | Posted by Nicole in Recipes - (0 Comments)

I didn’t like fruit with cheese when I was younger. But, now I think it is a delicious combination!

My new favorite salad idea is combining a fall fruit like apples, pears, figs, or plums with a strong cheese like blue cheese or goat cheese and a a nut of your choice.

Seems like a fancy salad when it is pretty simple, and loaded with antioxidants and healthy fats from the olive oil dressing and walnuts.

 

The key is to slice your fruit very thin. Using a mandolin works well. I don’t like chunks of fruit in my salads. But, paper thin slices help the flavors blend.

I also made homemade vinaigrette with 1 shallot, splash of red wine vinegar, olive oil, salt, pepper, garlic powder, juice of 1 lemon, spicy mustard, and honey. Always makes an excellent dressing because the mustard helps emulsify the mixture. Just eye-ball the measurements and taste test it after you mix!

What are your favorite fruit salad combinations?

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Light Tomato Basil Soup

August 15th, 2012 | Posted by Nicole in Recipes - (0 Comments)

Was inspired by this recipe (from More Fruit Please) I came across on Pinterest.

Loved the idea because basil is so fresh this time of year. I am trying to keep a little basil plant growing in my sun room (not that sunny though!).

Light Tomato Basil Soup

Makes 4-6 servings

Ingredients:

  • 2-3 medium size fresh tomatoes, or 5 small tomatoes, diced
  • 1, 28-oz. cans of diced tomatoes
  • 1 yellow onion, chopped
  • 4 cloves of garlic, minced
  • 2 tsp olive oil
  • 2 cups of vegetable or reduced sodium chicken broth
  • 1 cup of plain Greek yogurt
  • 1 cup cheddar cheese (or similar), grated
  • 1/2 cup fresh basil, chopped, loosely packed
  • 1 Tbsp of Italian seasoning blend (sage, oregano, parsley)
  • 1-2 tsp crushed red pepper flakes
  • salt and pepper to taste

Directions:

  1. In a large saucepan that can also act as a saute pan, add your olive oil, onions, and fresh tomato. Cook on medium for about 5 minutes until soften. Add your garlic and seasonings. Cook 2-3 more minutes.
  2. Add the can of diced tomatoes, and vegetable stock. Simmer on medium-low about 5 minutes.
  3. Measure out your Greek yogurt, and put it in the microwave for about 30 seconds to bring closer to room temperature. This will help it blend in the soup a little better.
  4. Add the Greek yogurt. Stir well to combine. *It won’t completely blend in. Do not worry, it will still taste OK.
  5. With an immersion blender, blend the soup in the saucepan. Make sure to keep the blender below the surface of the liquid or you will have soup everywhere! If you don’t have an immersion blender, you can put in normal blender or food processor. But, be very careful with hot liquid as it can cause pressure in the blender, and again, you will have soup everywhere.
  6. One you have blended it well enough so that you don’t see yogurt bits anymore, stir in your cheese and fresh basil.
  7. Garnish with a little fresh basil and pinch of cheese.

You can see I didn’t blend mine thoroughly enough. Whoops! Oh well, I don’t always like a smooth texture.

Anyway, this soup was very light and refreshing tasting. The fresh basil gave it that clean taste.

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Whole Foods Hack: Salad Bar

August 7th, 2012 | Posted by Nicole in Whole Foods Hack - (4 Comments)

Many in the blogosphere refer to Whole Foods as Whole Paycheck because of their higher prices. And, their food is so exciting that you end up spending a fortune if you don’t control yourself.

So, I am creating a new segment in my blog where I will talk about how I budget when I go to Whole Foods, and leave without spending a fortune.

Whole Foods Salad Bar Hack

I am becoming an expert at walking out the door with a $5 Whole Foods salad, and avoiding a $20 salad like I hear others complain of.

Looks like a mess, but I will explain…

  • Start with a bed of spinach or baby greens. This adds bulk to your salad without adding much weight! Skip the romaine which is a little heavier and slightly less nutritious.
  • Avoid heavy vegetables and fruits such as tomato, fresh fruit, cucumbers, and baby carrots. High water content equals high cost.
  • Choose light-weight veggies or shredded/thinly sliced vegetables such as onions, mushrooms, and cabbage.
  • Add other light-weight toppings such as sunflower seeds and dried fruit.
  • Choose your protein source wisely. I tend to choose boiled eggs (don’t weight that much), a small scoop of tuna, a few beans, and/or 2 small pieces of tofu.
  • Avoid oily foods since heavy fat sources tend to weight more.
  • Limit your dressing. Try to add a simple splash of vinegar or a tiny teaspoon of a vinegar-based dressing. Or skip dressing all together.
  • Enough is enough. Know when to stop adding toppings. As soon as you start to think, is this enough? Stop adding toppings and put a lid on it!

Other tricks:

  • Bring your own salad dressing and sides.
  • DO NOT buy fruits from the salad bar. Buy 1 apple or other piece of fruit from somewhere else, and bring it with you for your day. One apple may cost about $1, but from the salad bar could cost $4!
  • Try not to buy beverages from Whole Paycheck–there is free filtered water in the cafe eating area.

Do you have any tricks to getting a cheaper salad bar at Whole Foods?

I just hope they don’t figure out how we are getting the most of the bar, and start raising the prices!

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