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5 Healthy Lunch Ideas for Work

5 Healthy Lunch Ideas for Work

Eat healthy, remain healthy!

Our quality of health is directly reflected in the quality of our work output. No matter whether our work is physical or mental, our health is the result of our eating habits. And in today’s competitive working environment, who has the time to get sick? It therefore becomes a major agenda item to keep an eye on our food habits.

This raises the issue for most of the people about how to prepare a lunch that is healthy as well as appealing. I know it’s a big time-drain to think about keeping your lunch varied on daily basis, so here are 5 different and nutritious lunch recipes to bring a complete makeover to your midday meal at work:

1. Cheese and Tomato Lover’s Salad

Cheese and Tomato Lover's Salad

    Ingredients:
    1 tomato, cubed
    1 oz mozzarella cheese, cubed
    1 cup fresh baby spinach leaves
    1 tbsp extra virgin olive oil
    1/2 tbsp balsamic vinegar
    3 tbsp sunflower seeds
    1/4 tbsp black pepper
    A pinch of salt

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    Recipe:
    1) Mix all ingredients in a bowl.
    2) Add 1/2 tbsp lemon juice.

    2. Veggie-Packed Folds

    Veggie-Packed Folds

      Ingredients:
      2 carrots, shredded
      4 lettuce leaves
      2 tbsp black olives, sliced
      2 tsp Italian dressing
      2 whole wheat pita breads, cut in half into semi-circles
      2 tbsp cream cheese
      1 red pepper, cut into eight rings

      Recipe:
      1) Mix carrots, olives and Italian dressing.
      2) Spread cheese over pita bread halves, and lay a lettuce leaf on half of each piece. Top lettuce with red pepper slices and carrot mixture and fold pita bread in half.
      3) Folds are ready.

      3. Baked Cottage Cheese Wrap

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      baked-macaroni-pre-sen

        Makes 2-3 serves.

        Ingredients:
        50 grams cottage cheese
        5-6 slices brown bread
        3 spring onions, finely sliced
        1 tsp red chili powder, or to taste
        1/2 tsp salt
        Small handful cilantro/coriander leaves, chopped
        1 tsp garam masala
        3 tbsp salsa sauce
        1 tbsp ginger-garlic paste, or to taste (this can be purchased from Indian grocery stores, or simply mix one part crushed ginger with two parts crushed garlic. Refrigerate any leftovers for up to a week.)
        1 tbsp extra virgin olive oil

        Recipe:
        1) Preheat oven to 170°C/340°F.
        2) Crumble cottage cheese into a medium bowl. Add the red chili powder, garam masala, salt, coriander, and spring onion and mix well.
        3) Add 3 spoonfuls of salsa sauce and the ginger-garlic paste to the mixture and blend. Set aside while you prep the bread.
        4) Remove the crusts from your bread.
        5) Place about 1 tbsp, or so, of filling along one end of the bread slice.
        6) Gently roll in from filling end, making sure that the filling stays well within the first turn of the roll.
        7) Go ahead and roll it all up!
        8) Repeat with the remaining bread slices.
        9) Wrap up the rolled, filled bread slices in a clean, damp kitchen towel.
        10) Set aside for about 15 minutes.
        11) Now, lightly brush the rolls with the oil on all sides.
        12) Lightly roast in a pan in the preheated oven until all sides are browned. Don’t they look lovely! Once cooled, store in an airtight container to keep crispy for your work lunch.

        4. Masala Egg

        Masala Egg

          Makes 3-4 serves.

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          Ingredients:
          8 free-range eggs
          2 tbsp oil
          1 tsp cumin seeds
          1 tbsp ginger, finely chopped
          2 green chilies, finely chopped
          3 onions, finely chopped
          3 tomatoes, cubed
          1 tbsp red chili powder, or to taste
          1/4 tbsp turmeric powder
          1/2 tbsp garam masala powder
          Salt to taste
          2 tbsp fresh cilantro/coriander leaves, finely chopped

          Recipe:
          1) Heat oil in a non-stick pan. Add cumin seeds, ginger, green chilies and onions and sauté lightly.
          2) Add tomatoes and cook until they are pulpy.
          3) Add red chili powder, turmeric powder, garam masala powder and salt, and sauté.
          4) While sauce is cooking, hard boil eggs in a saucepan. Cool under cold, running water, peel and cut into pieces.
          5) Add eggs to prepared gravy.
          6) Add coriander leaves and mix gently. You are all set to go!

          5. Yogurt Rice

          OLYMPUS DIGITAL CAMERA

            Makes 3-4 serves.

            Ingredients:
            1/2 cup rice
            1/4 cup split green gram (also known as split mung beans or moong dal), washed
            3 cups of water
            1 tbsp oil
            1&1/2 tsp salt, or to taste
            1 cup yogurt
            1/4 cup shredded cucumber
            1/4 cup shredded carrots
            1 tbsp finely chopped ginger

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            For Seasoning:
            2 tbsp oil
            1/2 tsp mustard seeds
            1/2 tsp cumin seeds
            2 whole red chili peppers
            1 tbsp finely chopped green chili pepper
            8-10 curry leaves (available at Indian grocery stores)
            2 tbsp chopped cilantro/coriander leaves

            Recipe:
            1) Wash rice and split green gram, changing water several times until the water appears clear.
            2) Drain the rice and split green gram and put into a saucepan.
            3) Add water, oil, ginger and salt, and bring to a boil over high heat.
            4) Once the water is boiling, reduce the heat to low (do not cover the pan yet).
            5) Cook for 10-12 minutes so that rice and split green gram soften.
            6) Cover the pan and cook for about 15 minutes further, so that the mixture becomes very soft and mushy.
            7) Let the rice cool down to room temperature, add the yogurt and mix in well. NOTE: Adding the yogurt to hot rice will make yogurt sour and watery.
            8) Next add cucumber, carrot and ginger and mix.

            Prepare the seasoning:
            1) In a small saucepan heat the oil over medium-high heat.
            2) Add the mustard seeds and cumin seeds.
            3) When seeds crack and pop, add red chilies, green chili, curry leaves and cilantro.
            4) Stir for about a minute. NOTE: As you add the curry leaves, the oil will splatter, so be careful.
            5) Turn off the heat and mix the seasoning with rice mixture.

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            8 Things to Watch for If You’re Considering Being Vegetarian

            8 Things to Watch for If You’re Considering Being Vegetarian

            Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

            “Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

            While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

            Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

            1. You could suffer from B12 vitamin deficiency

            The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

            Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

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            The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

            2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

            According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

            Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

            Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

            3. You could suffer from excess weight

            When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

            Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

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            If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

            Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

            4. You could have a higher risk of heart disease

            Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

            The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

            5. You could suffer from low cholesterol

            I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

            Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

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            A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

            6. You could suffer from lower bone density and osteoporosis.

            Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

            When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

            Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

            At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

            7. You could be at a higher risk for colorectal cancer

            Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

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            Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

            8. You could end up eating more processed food

            Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

            Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

            That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

            The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

            On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

             

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