Lunch is the meal that often feels boring to various members of the family. It is easy to get caught up in making exactly the same thing every day, whether eating clean or not. There is no need for this, however. Here are several clean-eating lunch ideas that will help your family enjoy lunch each and every time you make it.
Ultimate Tuna Sandwich
Start by using a healthy bread such as sprouted whole grain bread, and then make the filling for this tasty lunch. Empty a can of tuna into a bowl, and add anything you please such as chopped olives, pickles, celery, scallions and even carrots chopped into tiny pieces. Sprinkle a little pepper in, and then use a clean-eating approved mayo to mix it together. Add a piece of lettuce or tomato to your sandwich before serving, and enjoy.
“Everything” Salad
Salad doesn’t have to be boring. Use a base of lettuce, trying various types of lettuce to keep things interesting. Add any vegetable, fruit and other topping you desire and have on hand, such as sliced bell peppers, red onions, avocado, strawberries, blueberries, mangos, chickpeas and mixed nuts and seeds.
Serve it with a homemade dressing such as 2 parts olive oil to 1 part each of apple cider vinegar and honey. Or if you are in the mood for a more savoury than sweet dressing, mix olive oil with balsamic vinegar, salt, pepper, and freshly crushed garlic. If you are looking for extra protein, add some grilled chicken over the top.
Quinoa Salad
Quinoa has a large amount of protein, in addition to being extremely versatile. Make up a large batch at the beginning of the week, and use it throughout the week for various recipes. For a delicious quinoa salad, simply chop your favorite vegetables into small pieces, then drizzle balsamic vinegar over it. You can also add any herbs and spices that you like.
Veggie Salad Rolls
With a few rice paper wrappers and lots of vegetables, you can create a lunch that is delicious and satisfying. Soak each rice paper wrapper in water for several seconds, then fill it with pre-cut veggies such as bean sprouts, scallions, carrots and lettuce. Add a little homemade peanut sauce made from peanut butter, tamari, ginger, crushed garlic, maple syrup and lime juice.
Chili
Chili is a great way to make an easy and healthy lunch, and to use up leftovers while you are at it. Use a slow cooker for a lunch that you can prepare earlier and enjoy later. Simply add any variety of canned beans, tomato sauce, tomatoes, bell peppers, onions, and garlic to the crockpot. Add your favorite spices such as cumin and chili powder, and let the slow cooker sit several hours on either low or high setting, depending on how long it will cook for.
Eating clean can be exciting and tasty. Lunch does not need to be any different. Try out some of these ideas and transform your lunchtime into something you and your family look forward to every day.
Eating clean is about providing your body with the fuel it needs to work as efficiently and effective as possible. When you eat clean you will have more energy, and you will look and feel the way you are naturally meant to.
In addition to the foods that you may normally put into your diet without thought, there are some “superfoods” that will bring an added dose of nutrition to help you feel amazing and gain a wide variety of health benefits.
Here is a list of a few of the ultimate superfood choices to add to your diet.
Chia
Chia is a tiny but amazing food. Packed into a micro-size form, it is full of fibre and helps keep your digestive system regular. It stabilizes blood sugar, which makes it a great choice if you have blood sugar issues, or if you want to prevent them. It doesn’t have much flavor of its own, so it works well when adding it to almost anything. You can bake with it, or even mix it into your beverage of choice.
Quinoa
Quinoa is an excellent choice if you are looking for a clean vegetarian protein. There are nine essential amino acids that our bodies must glean from our diet, and quinoa contains them all. Quinoa is filling and extremely versatile, so you can add it to a variety of dishes or even make it the main course.
Berries
Berries are filled with antioxidants that are vital to our health, and that help our bodies in a great variety of ways. Berries fight everything from cancer to constipation, from memory loss to depression. Blend them up in a smoothie, sprinkle them over a salad, or eat them straight from a bowl.
Walnuts
Walnuts contain the healthy fats that feed our brains. They help fight cancer, diabetes, heart disease and a multitude of other diseases and conditions. Eat a small handful per day to benefit your body in many ways.
Garlic
Garlic has numerous benefits, and can be used for a variety of reasons. It is antibacterial, antiviral, antifungal and anti-inflammatory, which means it is a go-to remedy for almost any ailment.
Eating one crushed, raw garlic clove per day goes a long way in helping you maintain all areas of your health and vitality. Since it can be a little hard on the stomach when taken alone, mix it into honey before consuming, or add it to your meals in dishes such as hummus and homemade salad dressing.
Cruciferous Vegetables
Cruciferous vegetables are known for their cancer-fighting abilities, by helping protect cells from DNA damage and inactivating carcinogens. They are loaded with a variety of vitamins and minerals. The cruciferous family includes vegetables such as broccoli, cauliflower, cabbage, brussels sprouts, turnips and radishes.
As you choose the foods in your diet, take the time to research those that will add multiple benefits to your health. The foods above are some of the best that a person can eat. Include many in your diet on a daily or weekly basis, and see your health improve greatly.
Scrambled Eggs (Serves 2)
A staple of Keto eating is eggs and scrambled eggs is one of the most basic and easiest recipes to make
Ingredients:
6 Eggs
2 tablespoons of Sour Cream
2 tablespoons of Butter
1/2 teaspoon of Salt
4 strips of Bacon
1/2 teaspoon of Onion Powder
1/2 teaspoon of Garlic Powder
1/4 teaspoon of Black Pepper
1/4 teaspoon of Paprika
Directions:
1. Crack your eggs in a pan and then add butter. Wait to mix eggs till you put the heat on.
2. Put your pan on medium-high heat. Start stirring the butter and eggs together. While stirring your eggs, cook some bacon strips in a different pan.
3. Alternate stirring your eggs both on heat and off the heat. A few seconds on and a few seconds off.
4. Once the eggs are almost done turn off the heat.
5. Add 2 tablespoons of sour cream. Season your eggs using the pepper, salt, paprika, onion powder, and garlic powder.
6. Serve
Nutrition:
25 grams of Protein.
35 grams of Fat.
2 grams of Carbs.
444 Calories.
A whole grain is a grain that consists of all of the original components that were present when it was growing in the field. Refined grains, on the other hand, have had some of the components removed to give them a better texture and a longer shelf life.
These refined grains are more commonly used and find their way into our diets more often. However, recent studies indicate that it may be best to skip refined grains altogether, in favor of the whole grain alternatives.
Parts of a Grain
Grain begins its life as the seed of a plant. It consists of an edible kernel surrounded by an inedible husk that protects it from the dangers of nature. The kernel itself is made up of three parts:
* The bran is the outer skin of the kernel. It contains lots of dietary fiber and B vitamins, as well as protein and starch.
* The germ is the part of the kernel that is the embryo of the seed. It is high in both vitamin B and vitamin E, as well as fat and protein.
* The remaining part, the endosperm, is the part of the seed that provides energy to the germ. It increases safe storage times, but has little else to offer as far as nutrition goes.
Refined Grains
When it comes to refined grains, the bran and germ have been removed mechanically. The main reason for this is so they last longer before spoiling. Neither component is especially hardy, so removing them creates a product that will stay on the shelves for much longer. Refined grains also have a finer texture, which some people find to be preferable.
Many of the health benefits of cereal grain are removed during the refining process. Without germ and bran, grains do little more for us than provide energy. Studies show that sticking with whole grains can reduce the risk of heart disease, diabetes and stroke.
Another type of grain available on the market is enriched grain. These grains have had several nutrients added to them, such as iron and riboflavin, in order to restore some of the nutritional value lost during the refining process. While enriched grain is healthier than other refined grains, they are nowhere near as beneficial as their whole grain alternatives.
Looking for ways to add more whole grain to your diet? The next time you go shopping, consider choosing whole wheat bread, rice and pasta instead of the enriched or refined alternative.
When shopping for whole grain products, it’s important to check the nutritional facts panel and go over the ingredients. Even if the label says multi-grain or something similar, it may not be made with whole grains.
Always make sure that “whole wheat” or “whole grain” is among the first items to appear on the ingredients list. That way, you’ll be completely certain that these products will provide you with the nutrients you need to maintain a healthy diet. There’s really no better time to add the versatility of grains to your menu!