Healthy lunches to bring to work

By

Published March 23, 2013

| FoxNews.com

Healthy lunches to bring to work

Healthy lunches to bring to work

Looking for a few new ways to spruce up your brown paper bag lunch? Look no further - these recipes are quick to make and healthy, too. 

Everyone needs a good sandwich recipe. It's a well-known fact that a lunch filled with protein, healthy fats, fiber and whole grains keeps you fuller longer. Skip the burger joint!

Gluten-Free Goat Cheese Turkey Pitas

Serves 4

Pitas are so underrated. They're easy to make and so fun to stuff with your favorite ingredients. Make sure you purchase whole-grain pitas and fill them with lean proteins such as turkey along with a few flavorful ingredients, like goat cheese, sun-dried tomatoes, spinach and red onion for a well-rounded lunchtime treat.

Ingredients
• 2 Tbsp. Dijon mustard
• 8 large gluten-free pitas, halved
• 3/4 lb. organic turkey breast, thinly sliced from deli
• 6 oz. goat cheese
• 4 sun-dried tomatoes in oil
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper
• 2 cups fresh baby spinach
• 1 small red onion, thinly sliced
• 2 Tbsp. extra virgin olive oil

Directions
1. Spread Dijon mustard into each pita half.  Stuff each half with remaining ingredients and serve.

Gluten-Free Avocado Sandwich With Grapes

Serves 4

Ingredients
• 2 ripe avocados, peeled, pitted and mashed
• 2 Tbsp. extra virgin olive oil
• 1/2 tsp. sea salt
• 1/4 tsp. freshly ground black pepper
• 12 slices gluten-free, whole-grain bread, toasted
• 2 scallions, thinly sliced
• 1 cup baby spinach
• 1/4 cup finely chopped fresh cilantro
• 1 bunch fresh grapes
 

Directions
1. In a medium bowl, combine avocado, olive oil, salt, and pepper; mash with a fork.
2. Place 4 of the toast slices on a flat surface. Divide the avocado mixture onto each slice. Top with scallions, spinach, cilantro and then finish with the other 4 slices of toast. Slice each sandwich in half and serve with grapes.

Vegetarian Chef Salad

Serves 1

Chef's salads don't have to be loaded with unhealthy ingredients and drenched in heavy dressings! You can easily make your own by combining a few protein such as chia seeds, almonds and a hard-boiled egg along with healthy fats from flax oil and avocado and combine them with fiber-filled romaine, tomatoes and mushrooms for an afternoon meal that you won't regret diving into.


Ingredients
• 2 cups romaine lettuce, finely chopped
• 1 hard-boiled egg, peeled and sliced
• 1 tsp. Dijon mustard
• 1 tsp. balsamic vinegar
• 1 tsp. fresh lemon juice
• 2 Tbsp. flax oil
• 2 chives, finely chopped
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper
• 1/2 ripe avocado, thinly sliced
• 1/3 cup grape tomatoes, halved
• 4 button mushrooms, sliced
• 1 Tbsp. chia seeds
• 2 Tbsp. slivered almonds

Directions
1. In a large bowl, combine all ingredients; gently toss to combine. Transfer to a serving bowl; serve chilled.

Gluten-Free White Bean Apple Sandwich

Serves 4

I bet you've never had this tasty combo in a sandwich! It's cheap and easy to make- just purchase a can of white beans along with whole grain bread, romaine lettuce, olive oil and your favorite kind of apple. Add a punch of flavor from the chili powder and scallions and you're all set for a lunchtime masterpiece. Your cubicle neighbor will be jealous!

Ingredients
• 2  (15 ounce) cans white beans, drains and rinsed
• 2 Tbsp. extra virgin olive oil
• 1/2 tsp. sea salt
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. chili powder
• 12 slices gluten-free, whole-grain bread, toasted
• 2 scallions, thinly sliced
• 4 large Romaine lettuce leaves
• 2 large apples, thinly sliced

Directions
1. In a medium bowl, combine white beans, olive oil, sea salt, pepper and chili powder; mash mixture using a fork.
2. Place 4 slices of toast on a flat surface. Top each slice with the white bean mixture, then scallions, romaine and apples. Top each open-faced sandwich with a piece of toast. Slice each sandwich in half and serve.

Gluten-Free Hummus Orange Wrap

Serves 4

Who doesn't love an easy lunchtime wrap? Be sure to purchase whole grain wraps when food shopping as many brands sneak in unhealthy ingredients and you don't want to sabotage your healthy lunch with one wrap! Pick your favorite flavor of hummus (I like garlic-flavored) and combine it with arugula, cucumbers, romaine and a fresh orange; wrap it up and enjoy.

Ingredients
• 8 Tbsp. hummus
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. red pepper flakes
• 4 large gluten-free, whole-grain or gluten-free corn tortillas
• 1 large cucumber, peeled and thinly sliced
• 1 cup arugula
• 2 Tbsp. ground flax seeds
• 1 head romaine lettuce, finely chopped
• 1 fresh orange, peeled segmented

Directions
1. In a medium bowl, combine hummus, sea salt, pepper and red pepper; mash mixture using a fork.
2. Place 4 whole grain wraps on a flat surface; divide hummus mixture among them. Top with cucumber, arugula, flax seeds, romaine and orange segments; roll each wrap like a burrito, cut in half and serve.

Gluten-Free Banana Almond Butter English Muffin Sandwich

Serves 4


English muffins aren't just for breakfast! Dig into this fun 'sandwich' for lunch and enjoy the hearty protein from almond butter and a dose of fiber from a creamy banana. Cinnamon adds a sweet touch to keep you from downing those chocolate bars in the break room!

Ingredients
• 4 gluten-free English muffins, toasted and halved
• 4 Tbsp. almond butter
• 2 large bananas, sliced into 1/2 inch piece
• 1/2 tsp. ground cinnamon
• 1/4 tsp. sea salt
• 1 large apple, sliced

Directions
1. Lay 4 English muffin halves on a flat surface. Top with almond butter, bananas, cinnamon and sea salt. Finish with remaining English muffin halves. Cut muffin in half and serve.
2. Serve with apple slices on the side.

URL

http://www.foxnews.com/health/2013/03/23/healthy-lunches-to-bring-to-work/