Here are three of my recent healthy lunches that might inspire you to do your own version. Two salads listed here are almost “recipes,” but I won’t call them recipes, because the measurements are more to taste than precise, and I used store bought bottled dressings. You can certainly use any of these as inspiration for a healthy and tasty lunch.
I often like to assemble salads on individual plates/bowls rather than in a big bowl. It makes for a nice presentation, but it also helps to make sure everyone gets an adequate amount of the good stuff and the right amount of dressing, neither skimping nor drowning it too much.
1.) Berry, Fig and Clementine Mesclun Salad
mesclun, rinsed and spun
Black Mission figs, quartered
blue cheese crumbles
bottled poppy seed dressing (I used Brianna’s Home Style brand.)
This next salad was made with a “spicy greens mix” from our CSA. I don’t think I can tell you what was in the mix other than arugula.
2.) Berry, Feta, Arugula Salad with Toasted Pine Nuts
arugula, rinsed and spun
cubed feta cheese
toasted pine nuts
bottled raspberry vinaigrette (I used Ken’s Light Options raspberry walnut vinaigrette.)
Hint: It’s easy to burn pine nuts or any nuts. I’ve done it. Now, I turn the heat off after two minutes, and it comes out well.
3.) Strawberry, Kiwi Cottage Cheese Plate
Low fat cottage cheese, about a third of container per plate.
Strawberry slices from four or five strawberries
One sliced kiwi
Simple. You can arrange the fruit on top or stir them in. I liked to take a spoonful of fruit and then get a little scoop of cottage cheese on my spoon.
I hope this inspires you that healthy eating can be delicious too.
The other day, I decided I wanted a cold liquid lunch, and I made these smoothie bowls for me and my octogenarian parents. (They are both 82.) There are some great nutritional ingredients in these that are not only good for my own health but may help to combat some of the health issues my parents have. These smoothie bowls are full of superfoods.
Berries are delicious and my favorite fruits. They are low in sugar compared to a lot of other fruits, are low in calories and they are also full of phytonutrients, antioxidants and vitamins such as Vitamin C, Vitamin A, Vitamin K, Vitamin B9 (folate) as well as magnesium and potassium.
The specific berries in this smoothie are blackberries and blueberries.
Cherries have antioxidants and Vitamin C, potassium, copper and manganese. They also help to fight gout, an affliction from which my mom suffers from time to time. They do this by helping to reduce the level of uric acid in the body.
Above is the exact bag of frozen fruit I found. It is unlikely you will find this exact sort if you live outside of the New York/New Jersey area. There are, however, many brands of frozen fruits and berry mixtures are popular.
You will need a cup of these mixed fruits for two smoothie bowls. You will also need a banana half. You can use a cup of fresh berries and cherries and a frozen banana half or, what I did in this case, a fresh banana half and a cup of frozen berries and cherries. It helps to have some of your fruit frozen to have a thicker and cool, refreshing smoothie.
You can also buy your berries fresh and freeze them yourself. Berries freeze well and will keep better as they are quick to spoil. When I first began freezing bananas for protein shakes, I made the mistake of leaving the peels on. This was slightly dopey but wasn’t an impossible mistake as I was able to scrape the frozen peel off with a knife. Still, it’s much better and easier if you cut and peel your bananas, before wrapping them in Saran wrap and freezing. Do this the night before in anticipation of a morning smoothie or freeze several banana halves at a time if you plan on a smoothie making spree.
Bananas have a lot of potassium as well as other vitamins and minerals and are good for digestive health.
You will also need a cup of milk and a cup of vanilla-flavored Greek yogurt. I used Skim Plus milk. Skim Plus is skim milk that tastes a bit creamier. You can use any kind of milk. You could use whole milk, two percent milk, lactose free milk or a non-dairy milk like soy milk or almond milk. I have sometimes used almond milk in smoothies and protein shakes.
These are the yogurt cups I used in two batches of smoothie bowls. You could add a drizzle of honey if you want it sweeter, but you might want to leave this out if you are watching your sugar or calories. There is already sweetness in the fruit and yogurt. You could also use plain Greek yogurt with or without the honey.
Greek yogurt is a good source of protein, calcium and probiotics as well as many vitamins and minerals.
Put one half banana, one cup of berries and cherries, yogurt cup and cup of milk into blender. Add a drizzle of honey if desired. Blend. Start out on slow speed like “Chop” and then blend on higher speed. Pour into two bowls.
With all those red and blue fruits, it comes out a pretty purpley color. You can get creative with your toppings and arrange prettily into rows. Toppings will float on top.
Slice another half banana for each bowl. Add about a tablespoon to a tablespoon and a half of flaked coconut, a third cup of granola and a tablespoon to a tablespoon and a half of dried fruit. I used Goji berries.
Goji berries are another very trendy superfood that are high in nutrients and antioxidants and good for fighting macular degeneration, another problem Mom faces. They come from China, and I have never seen them sold as a fresh fruit. They also may not be the most frugal purchase, so you could replace these with a different dried berry or fruit. We have recently discovered Nuts.com. This site sells Goji berry powder for smoothies, and this may be a little more frugal, since it should be possible to make it stretch further by adding just a bit to a smoothie made with other fruits.
This was the granola I used which was both healthful and delicious and also gluten-free, for those who need to eat gluten-free.
If you’ve been trying to reduce calories, you know that eating in restaurants can be tricky. You can easily save a lot of calories by cooking and eating at home, but eating in restaurants is not always avoidable, nor would we always want it to be. There are occasions like road trips, birthdays, anniversaries, special occasions and get-togethers with friends. We don’t completely want to give up the fun of eating out, but when you see that some menu choices have 1200 to over 1300 calories, it can be discouraging.
If you plan ahead, you can do pretty well without spoiling your diet, and you can plan your other meals and their calorie count around what you plan to order out.
Here are a few lighter, healthy choices at Applebee’s, Olive Garden and Ruby Tuesday.
Healthy Choices At Applebee’s
One of your better choices is the cedar salmon with maple mustard glaze, which is 350 calories without sides. Add the garlic mashed potatoes for 250 calories, your best choice for a carbohydrate side, and steamed broccoli at 100 calories. Another option is to skip the potatoes and add another veggie side, such as the garlicky green beans at 180 calories.
Another one of the better choices is the shrimp wonton stir fry at 680 calories.
One of my favorite choices at Applebee’s is the Bourbon Street chicken and shrimp, which is Cajun spiced and served on a sizzling iron skillet along with roasted potatoes, mushrooms and onions. Unlike the shrimp wonton stir fry, it is not promoted as lighter fare, but it is actually a little bit lower in calories than the stir fry, at 600 calories and equal in calories to their cedar grilled lemon chicken, which is promoted as lighter fare. I’m not sure why it’s not officially included in their lighter menu, although it lacks a nutrition-packed veggie like the broccoli in the stir fry and comes with potatoes which might seem not as low-carb friendly. Still, calorie-wise, it’s in the range of these other dishes and even a little bit lower than some.
Healthy Choices At Olive Garden
Olive Garden or any Italian restaurant may seem particularly difficult to navigate if you are on a low-carb diet such as Atkins, South Beach or Keto. You’ll find several lighter fare choices under their “Tastes of the Mediterranean” section of the menu. A few of these are pasta-free.
One of these is the fairly new salmon piccata, accompanied by parmesan-crusted zucchini, at 570 calories. The grilled salmon is drizzled with a lemon garlic sauce and sprinkled with tangy capers and flavorful sun-dried tomatoes. Honestly, I have not been much of a fan of zucchini for most of my life, but this parmesan-crusted zucchini is one of the dishes that helped turn me around.
Olive Garden also has a sauce-less herb-grilled salmon served with steamed broccoli at 470 calories.
The chicken margherita is another high protein, pasta-less dish, served with that same parmesan-crusted zucchini. It is topped with basil pesto — one of my favorite tastes — mozzarella, grape tomatoes and a lemon garlic sauce. This dish has 550 calories for a dinner portion and 380 calories for a lunch portion.
I’m of the philosophy that cutting calories is more important than cutting carbs or any particular food. Olive Garden also offers some healthy choices in their pasta dishes.
For instance, you can order the chicken giardino at 530 calories. The ruffled pappardelle pasta noodles are mixed with a light, lemon herb sauce and a variety of healthy vegetables such as carrot, red bell pepper, broccoli and zucchini.
Healthy Choices at Ruby Tuesday
One of my favorite things to order at Ruby Tuesday is the New Orleans seafood. This dish is Cajun-seasoned tilapia with small shrimp and a parmesan cream sauce. Although it’s not included in the official Fit&Trim menu, at 336 calories, it can certainly be light if you choose your sides carefully.
This meal comes with two sides. The lightest of the side dishes are fresh steamed zucchini at 22 calories, fresh steamed broccoli at 45 calories or the green beans at 51 calories. In the past, Ruby Tuesday has also offered roasted Brussels sprouts which were delicious. The lightest of the starchy sides is the rice pilaf at 190 calories. The garden salad bar is also a choice for one of your sides.
Another good choice, not necessarily included in the Fit&Trim menu, is to get a small steak with healthy, lighter sides. Try the 6 oz. asiago peppercorn steak at 297 calories. The tasty steak comes with a parmesan cream sauce and shaved asiago cheese.
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Just the other night, I performed in a Christmas cantata for my church. After the concert, we had refreshments. I had signed up to bring a fruit tray and decided to be creative with it.
Here’s a tip if you are trying to eat healthy and lighter around the holidays. It can be a tricky business during a time with lots of parties and food temptations. If you are asked to bring a tray to a party and you’re given some options, bring a fruit or veggie tray, and you will know that there will at least be some lighter fare available. I’m not saying you can’t indulge a little bit, but you can have some fruits and veggies and a few of the more indulgent choices.
I thought I could form my wreath on a round platter around a central dip bowl. I used a white ramekin for the dip and put it in the center before filling it, just to help me form the wreath shape with the fruit. Green grapes — I found giant ones! — made the basic green wreath, and then I added some red fruits for accents. I made somewhat flower-like clusters with strawberries and red grapes and then scattered a few more red grapes along with some blueberries to break up the green. You could certainly come up with your own variations of this, with different fruits for accents and other types of shapes.
I then added a bow made with Fruit by the Foot fruit leather. I was considering another option before I found the Fruit by the Foot. There were some Marlowe brand sour candy belts that looked like ribbons. One variety even had green and red stripes. These ribbons were much shorter than the Fruit by the Foot, but I thought I could make a different style bow, like the sort you stick on Christmas packages, with multiple loops of candy. That may be another option. In the end, I was very happy to find the fruit leather.
I took these photos before I took my tray to the church. I made the mistake of tucking up my ribbons and leaving my nice little bow on the tray while it refrigerated overnight and most of the next day and then stayed in the church fridge during our one hour concert. I gave instructions to the ladies on kitchen duty to adjust the bow before putting it out, but by then, my ribbon was sticky, had stuck itself to the fruit and couldn’t move without tearing. So, if you do this, don’t put on the fruit leather bow until the last minute. Bring your fruit leather wrapped and separate.
I created a yogurt dip to go with the fruit. It’s sweet enough that the yogurt is no longer tart and just has a little punch of cinnamon and ginger.
The other day, I did find myself in a position where I had every ingredient for tacos but none of those little packets of store-bought taco seasoning. I decided to mix up my own with good results. You may notice that the photo above is not my own. I did not think about taking food photos at the time.
My mix is about the same heat level as those that you can buy, and gives a little spice but is still fairly mild. Some of the others in my family do not have the same tolerance for heat that I do, so I have to keep that in mind.
Here are some additional healthy tips if you want to enjoy tacos and cut back on calories.
Watch your portion. You can enjoy two or three, but don’t go totally loco.
2. Use lean ground beef. You can find 90% lean beef, but I usually use 85%.
3. Limit or cut back on the fatty toppings like cheese, sour cream and guacamole/avocado. You can have as many veggie toppings like onion, lettuce and tomato as you like. Avocados are a good source of healthy fats, but they still need to be somewhat limited.
4. Replace regular sour cream with reduced-fat sour cream or …
5. Replace sour cream with nonfat Greek yogurt. You’ll still get that tart taste. Possibly, you could add a little lemon or lime juice to thin it out.
6. Salsa can give a lot of flavor to tacos without adding many calories. I prefer fresh salsa much more than the jarred kind. Some grocery stores sell freshly made salsa or pico de gallo in the produce department or you could make your own at home with chopped tomatoes, onions, sweet and hot peppers.
7. One idea is to limit your toppings to guacamole and fresh salsa. The flavors will balance each other out, a little cool and a little heat, and you’ll get nutritional benefits from the fruit and veggies. If you’re an avocado lover like I am, I don’t think you will even miss the other fats.