Well, hello there! It’s the craziest time of the year – beginning of school! My job is back in full swing and my mind is busy thinking about various work projects. Hardly a moment to mind the little things like dishes, laundry, cooking, and writing blogs!
A few weeks ago my sister asked me to give her suggestions for packing a cold lunch. She was starting a different phase of her job that required eating on the go, and as she said, “You can only eat so many turkey and cheese sandwiches, you know?” Yeah, I know.
Packing a truly cold lunch (no reheating allowed) is limiting. There are more options if you have access to a microwave or well-appointed breakroom. Yet, packing a truly cold meal can be useful for school lunches, road trips, picnics, and after-school events. You can save a significant amount of money and avoid the not-always-healthy-but-always-convenient meal ‘pickup’, i.e. fast food, deli, convenience store, ice cream, etc. Besides, if your food is waiting for you at lunch, you may have a few moments to take a mental break; read something, take a walk, or call a friend.
I’m sharing with you what I shared with my sister, including links to recipes. I hope you get some great ideas and are inspired to make an effort to pack lunch more often. A home packed lunch instead of a prepared meal will most likely be healthier, cheaper, and tastier.
Wraps & Pitas
All you need is a whole-wheat tortilla or pita and stuff to put inside. As long as the filling is not too wet, nearly anything can be put into a wrap. Try whole grain rice or quinoa, canned beans, leftovers, leafy greens, chopped or sliced veggies and fruit, meats, hard boiled eggs, etc. Be creative and try to use what you have on hand.
Smoked-Turkey and Fruit Wrap with Curried Aïoli on Epicurious.com
I have made these in the past and they are really good. The aïoli is so simple and delicious that you’ll wonder what else you can use it on! I have apples in my home more often than pears so I usually use them instead.
Spinach and Artichoke Wraps on MarthaStewart.com
I enjoy artichokes so this recipe looks simple, healthy, and flavorful. I might use marinated artichokes instead of plain for added flavor. Take a look at the other recipes in this Wrap & Burrito gallery from Martha Stewart and see what appeals to you. Several seem simple enough to make in terms of time and ingredients, such as the Taco Salad Wraps, Bean and Cheese Burritos, Prosciutto and Gruyere Wraps, and the Southwestern Chicken Wraps.
Sandwiches
Even with a basic sandwich, a variety of dressings, flavors, and ingredients can keep them from being boring. Try the garlic aïoli from above instead of plain mayonnaise, search the grocery store aisles for a new mustard or sandwich spread (like an olive tapenade), use sliced apples for crunch and sweetness, pre-cook bacon and add a piece or two for flavor, and try a variety of meats.
Salad sandwiches, like tuna and egg, are a good choice because they store for several days. You also have the added option of eating them with whole grain crackers or chips instead of the bread, which is a nice change.
Egg Salad from MarthaStewart.com
This is the egg salad recipe that I use, although I don’t usually include the celery because it’s not something I usually have on hand. Use a fat free mayonnaise to reduce calories.
Salmon Salad on EatingWell.com
Although I have not made this recipe, I have made similar recipes and it’s worth including because canned salmon is typically inexpensive and a good source of protein, omega-3s, and calcium. Canned salmon can be wet, so if you have time to let it drain for a while, do so. You’ll notice this recipe is part of Eating Well’s “Quick Light Lunches” slideshow that has many other recipes you might want to review.
Tuna Salad
Below is the tuna salad recipe I use. I often make it with whatever I have on hand and usually that means skipping the shallot/green onion and celery, but it’s still good. Dice the apples pretty fine so that it’s more spreadable.
Tuna Waldorf Salad
1/2 c fat-free mayonnaise
1 Tbsp Dijon mustard
1/4 tsp curry powder
6 oz can tuna
1 shallot, finely chopped
1 Granny Smith apple, cored & diced
1/4 c chopped walnuts
1/2 c diced celery
1 tsp sweet pickle relish
salt and fresh ground pepper to taste
Combine all ingredients.
Salads
A salad can is a great way to get multiple servings of leafy greens or vegetables. You can construct a salad much in the same manner as any of the sandwiches above. All 5 food groups can be included in a salad and leafy greens don’t need to be the only vegetable. I make a salad with broccoli and apple chopped into bite-sized pieces, sunflower seeds (1½ tablespoons is a serving of protein), raisins, and blue cheese dressing. Regarding dressings, a high quality full fat dressing tastes better (in my opinion) and the fat helps your body absorb certain nutrients in the salad and will keep you feeling fuller longer. Use a reasonable portion of a rich dressing guilt free!
Besides the green salad, you can use pasta or grains as a base. I like to have cooked rice on hand (which also freezes quite well, by the way) and combine with cooked chicken, canned beans, chopped veggies and/or fruit, and salad dressing.
Southwestern Corn Black Bean Salad on EatingWell.com
This salad looks like something I’d like to try. I like that it uses cabbage, which is full of powerful antioxidants and something I don’t eat often enough. I would skip the pine nuts (only because they are quite expensive and something I don't normally use) and use canned corn. I think topping with grilled chicken would be tasty, too.
Antipasto-Style or “Random” Lunch
You don’t always have to ‘put something together’ to make a meal. Open your fridge or pantry and see what you've got in there. Remember that a balanced meal should include 3 of the 5 food groups, but within that your options are unlimited. A sensible lunch could include a piece of fruit, cooked or canned meat, cheese, a handful of nuts, whole-grain crackers, whole grain roll, bell pepper, broccoli florets, carrot sticks, etc. It might not seem like a meal if you are accustomed to eating a larger meal at lunch, but it is a good way to save on calories.
