Brown-bag it better
These heart healthy lunch ideas help you pack in more whole grains, veggies,
fibre, legumes and lean meat, while keeping an eye on fat, sodium and portion
sizes. From pasta and rice, to sandwiches, to soups on-the-go, lunchtime has
never been so good for you or your kids!
Pasta and rice dishes, to go
Toss yourself a pasta salad. For extra fibre and a change of
taste, use whole wheat or spinach noodles, which can nearly double the fibre
you get in each portion. Add rinsed, canned beans, lean cooked meat, or lower-fat
cheese, and try to include three (yes three!) different veggies like broccoli,
cucumbers, tomatoes, peppers, peas, carrots or corn. Drizzle on your favourite
low-fat salad dressing to finish it off. Greek
Pasta Salad is a great-tasting recipe to try.
Love your leftovers. Pasta and rice casseroles usually taste
better the next day. Enjoy our Ham
and Shrimp Jambalaya twice — once for dinner tonight, and then again
for lunch tomorrow. With low-fat ingredients like shrimp and whole grain brown
rice, along with a dash of fat-free Tabasco sauce, this recipe is proof that
lunchtime leftovers need not be bland or boring!
Make it kid-friendly. Heart healthy ingredients like low-sodium
chicken broth, reduced-fat cheese and low-fat ham make this Light
Mac 'n Cheese a winner for both kids and adults alike. Pack it in a wide-mouth
thermos to keep it hot until lunchtime.
Super sandwiches to help fuel your day
Classic club, with a twist. Start with two (rather than three)
slices of whole grain bread like rye or whole wheat, and spread on a thin layer
of Becel margarine or fat-reduced mayonnaise. Add a slice or two of deli chicken
or turkey breast. Skip the traditional bacon slices or try a lower-fat bacon
alternative made from chicken or ham. Bag the lettuce and tomatoes separately
to add them at the last minute, when you're ready to eat.
Veggie delight. Spread low-fat hummus on a whole grain, multigrain
wrap. Top with a handful of mesclun mix greens, roasted red peppers, grated
carrots and a slice of avocado. Roll it all up and it's ready to go. By the
way, that's about two servings of vegetables and fruit right there!
Make it kid-friendly: Stuff mini whole wheat pitas with tuna
salad or lean ham with grated cheese. They're perfect for junior-sized hands
and appetites, and there's no crust to trim off.
Hearty soups on the go
A meal in a bowl. Cold days call for hot soups. Make a batch
of this meatless Mediterranean
Red Lentil Soup on the weekend, and save a bowl of it for Monday's lunch.
It's that easy.
Instant success. If you like the convenience of instant soups,
choose those that are low in fat (less than 3 grams of fat) and sodium-reduced
(650 mg or less sodium) per 250 mL serving of soup. The more vegetables, beans
and/or whole grains there are in the soup, the better.
Make it kid-friendly. Pack a thermos with chicken noodle or
vegetable soup. A few whole grain crackers, cheese cubes and fresh fruit help
to round out the meal. Don't forget the spoon!