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Thursday, January 09 2014

From fast food restaurants and delis exploding with high-calorie sandwiches to salad bars stocked with high fat and high sugar salad add-ons — lunchtime can be a minefield of temptation for those trying to eat a healthy and balanced diet.

But a healthful and enjoyable lunch can be done. These simple tips can help.

Your meal should include lean protein, whole-grain carbohydrates, and produce. Roughly half of your plate should be vegetables or fruit; one-quarter should be lean protein such as fish, chicken, turkey, tofu, beans, or low-fat cottage cheese; and one-quarter should be whole grains, such as one slice of whole-grain bread, or half a cup of brown rice, whole-wheat pasta, or quinoa. You might include a small amount of healthy fat, such as a tablespoon of oil-and-vinegar dressing on your salad.

Salad can be a good way to go, but you need to be careful. Regular salad dressings, cheeses, and mayonnaise-based salads (such as tuna, chicken, and egg salads) can contain unhealthy fats, hidden sugar, and salt. Not to mention lots of calories. Here’s the trick to a healthy and satisfying lunch salad.

Step 1: Build a vegetable base. Load your plate with leafy greens and raw or grilled vegetables.

Step 2: Add some protein — a few scoops of garbanzo or kidney beans. Beans are an excellent source of fiber — and they’re filling! Other good selections include grilled chicken, low-fat cottage cheese, or chopped eggs. Go light on the cheese. A sprinkle of a strongly flavored cheese like feta or Parmesan can deliver flavor with fewer calories.

Step 3: Add a small amount of healthy fat. Sprinkle on the nuts and seeds. They are high in heart-healthy unsaturated fat and healthy protein, give you a feeling of fullness, and help food stay in your stomach longer. You might also opt for a dash of oil and vinegar.

Step 4: Whole grains and fruit make a nice addition to a creative salad. Look for whole grains like barley or bulgur wheat to sprinkle on top. Or add a few slices of fruit.

If you want to learn about other effective strategies for healthy eating contact Ronald on 07929 256856

Posted by: Healthbeat AT 04:42 pm   |  Permalink   |  Email
Friday, October 07 2011

Quick autumn soup

For 4 portions:

700 g of carrots
500 g of pumpkin meat
1 cm of ginger
1 l of vegetable stock
2 oranges
Curry powder, salt, pepper, chili powder, parsley

1. Peel carrots and ginger and slice off. Then chop up the pumpkin.
2. Simmer carrots, pumpkin, and ginger in the boiling vegetable stock for approximately 15 minutes until the vegetables are cooked.
3. Puree everything with a mixer.
4. Squeeze oranges and add the juice.
5. Taste the soup with salt, pepper, curry, and chili powder and let draw for 5 minutes.

  Sprinkle the soup with parsley just before serving.

Posted by: Ronald AT 11:34 am   |  Permalink   |  Email
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