26 Feb Healthy Lunching from Home

We’ve all been making more meals at home lately. And maybe the Pinterest inspired home cooking novelty has worn off! If so, you’re not alone. Ever wonder if there is an easy formula for a healthy meal? There actually is! In honor of heart health month, Sarah Elijah Scherer, Pure Performance Team dietitian/nutritionist  shared with us all of her tricks to make quick and simple lunches at home. And at the end she puts it all together for you into her  RD-approved formula that you can use for any meal.

1. Make an individually portioned lunch in a to-go container:

• Prepare your at-home lunch the same way as if you were taking your lunch out the door.
• Batched meals can not only save you time but help you keep your portion sizes in check. Make sure you take the extra minute to portion it out into your favorite to-go container.

1. Make photo-worthy dishes from DIY frozen meals:

• Frozen leftovers are the easiest meal to prepare, but store-bought frozen meals aren’t nutritious, fresh, or pretty. For instance, homemade chili isn’t typically an Instagrammable meal, but it is the perfect recipe for easy leftovers. So since we eat with our eyes first, here is my trick to make any meal photo-worthy and look delicious: Add or top with three different colors of fresh ingredients. For example, top the chili with cilantro (green), plain Greek yogurt (white), and yellow bell pepper. The simple trick of adding three different colors will make any meal photo-worthy.

1. Don’t have anything ready to go? Make a layered lunch bowl:

• Start with 2 fist-sized portions of frozen or raw vegetables in a bowl (cooking down to be about 1–2 fists): Season to taste and steam until tender.
• For seasoning: Try adding fresh and whole-food-based flavorings that help limit your salt. One of my favorite combinations is coconut aminos, garlic, ginger, and a little honey.
• Top with a palm-sized portion of packaged wild-caught tuna, tofu, cooked chicken breast, legumes, or any leftover lean protein. Remember, choosing lean proteins and eating some vegetarian meals reduces your saturated fat intake, which is a win for your heart.
• Looking for crunch? Add finely chopped raw veggies like bell peppers or cabbage or nuts like almonds, peanuts, or walnuts.
• Finish your flavors off with fresh herbs/spices and an oil and acid: Try pairing cilantro, lime juice, black pepper, avocado, and sesame oil.
• Your heart-healthy fats will be your fats with mostly monounsaturated fat, like olive or avocado oils.
• Want something sweet? Go for a side of fruit, yogurt, and granola, or individually portioned dark chocolate. The fruit and granola boost your soluble fiber intake, which supports healthy cholesterol, and dark chocolate is high in antioxidants.
• Sit down to eat at a regular mealtime without distractions:
• Your brain’s clock and your body thrive on routine, so make sure that you are eating at a regular time each day. Set a timer or alarm for the time you plan to eat lunch. This will help you resist the temptation of mindlessly checking what’s in the fridge.
• During the meal, put your phone, media, news sources, and work away to sit down to a comfortable, calm, and focused meal. Enjoy the meal and a mindful moment to taste each individual ingredient and your flavor combinations.

So here is Sarah’s  tried-and-true healthy lunch formula:

A = Portion your meal into an individual-sized container.

B = Portion out 1–2 fist’s worth of cooked veggies and 1 palm-sized portion of lean protein, then add fresh and whole-food flavors and a healthy oil.

C = Eat your meal when calm, focused, and mindful.

A + B + C = Healthy meal for every lunch or any meal.

It may not seem like rocket science, but if you follow each step, you will be surprised at how easy a healthy meal can be.

Happy “at-home” lunching!

The post How to Make an Easy, RD-Approved Heart Healthy Lunch appeared first on Shaklee Corporation.