Culture Health

    Ditch the sarnie!

    19 September 2016

    A survey by consumer group Which? found that sandwiches and salads from supermarkets and high street coffee shops often contained more calories and fat than burgers and pizza. Here Benenden suggests three, easy-to-prepare healthy lunch alternatives:

    Lettuce wraps
    Cut down on carbs and boost your magnesium and potassium levels by using lettuce leaves instead of bread. For a tasty filling, mix cooked chicken breast, beansprouts, finely diced red pepper, diced water chestnuts and some thin rice noodles that you’ve soaked in hot water for a few minutes to soften them. Toss with sesame oil, low-sodium soy sauce and rice wine vinegar.

    Leftovers salad
    If you’re cooking rice, new potatoes, pasta, couscous or any other carb for dinner, make extra for a salad with leftovers the next day. It will last for days if chilled. A tray of roasted Mediterranean veg mixed with couscous and dressed with lemon and a tin of chickpeas makes a nutritious and delicious salad.

Flatbread pizza
    Using unleavened bread such as a chapati, roti or tortilla as the base for a pizza is quick and low in carbs. Put it in the toaster or oven first to crisp up, add your toppings, and zap for a minute in the microwave. Top with passata or tomato puree, slices of fresh tomato, olives, thinly sliced mushrooms and sprinkle over a little reduced-fat cheddar or mozzarella, one of the lowest-fat cheeses.

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