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The Best Lunch

In a previous blog I discussed the importance of a good breakfast.  You might remember that a good breakfast includes high amounts of fibre to keep us full and to help to regulate the release of sugar into our bloodstream, vitamins and minerals to replenish those used by our body in our sleep, high water content to rehydrate us, and ample protein to repair our body and to induce saiety.  A good lunch should have these same features. 

 My daily staple is a huge, delicious and filling home-assembled salad.  I opt for the convenience of prewashed items whenever possible.  If necessary, you can prepare 5 of these on Sunday and refrigerate, so you can avoid the preparation during your busy workweek, although the salad may not be as fresh. Also, if you do prepare them in advance, do not add the tuna/meat or the dressing until you are ready to consume the salad.  This is the recipe:

 In a 1.8 litre food storage container, add 1 cup of prewashed baby spinach (or arugula, or mesclun mix).  Then add ¼ cup of chick peas (or lentils), ¼ cup of chopped baby carrots, ¼ cup of cherry (or grape) tomatoes, ¼ cup of chopped red, yellow, and/or green peppers, and 1 can of chunk light tuna.  At lunch I add extra virgin olive oil and balsamic vinegar only to taste, then attach the lid and shake to coat the salad. 

 Some side notes: I sometimes add left over salmon or chicken breast from the previous night’s dinner instead of tuna.  Also, I sometimes add black pepper, or chopped celery, broccoli, or cucumbers. For an extra fill, you can add cooked barley or quinoa.  It takes me almost 30 minutes to chew through this salad, which helps my body regulate when I am full.  The high fibre and protein content typically keeps me full right until supper.  I keep a bottle of olive oil and balsamic vinegar at the office to avoid daily transport.

 For different flavours, you can add unsalted sunflower or sesame seeds, dried cranberries or apricots.

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