74 HealtH Matters
HealtH & well-beinG
lAPTOP lUNCHES
lunches to save you money, calories and time, writes Susan Higgins,
It can be as simple as a sandwich with a
Regional Community Dietician Manager, HSE South.
piece of fruit and a yoghurt, but why not try
some new easy to prepare options?
• Wholemeal pitta bread stuffed with lettuce,
tomato slices and chicken strips and a
t
aking a healthy lunch to work is one lunches. I’ll admit that they do take time little low fat Caesar dressing or salsa
of the simplest ways to eat well and but with a bit of foresight and planning, • Wholewheat pasta salad with feta cheese,
trim your budget. For me, eating out at you can make your lunch something to olives and cherry tomatoes served on a
midday used to be the norm whereas now look forward to! bed of lettuce
I brown bag it Monday to thursday and • Garlic tortilla wrap spread with hummus
look forward to treating myself on Fridays. what is a healthy lunch? and topped with grated carrot, lettuce
In addition to the cost savings, most meals a lunch which includes some high fibre and sliced red onion. simply roll up.
prepared at home are healthier than those starchy carbohydrate such as a • A green salad loaded with tuna and
in restaurants. We can control our portion wholemeal roll along with some low fat mayonnaise and mixed with diced celery,
sizes and also use healthier ingredients. protein (for example, lean ham) will keep sweetcorn and green onion. top with sliced
However, it can be easy to run out your body fuelled for the afternoon and cucumber and round off with two slices of
of ideas for interesting and appetising help you feel satisfied until dinner. wholemeal bread or a brown scone.
nutty Rhubarb Muffins
Makes 18-20 muffins. approximately 150 calories per muffin.
With the Irish rhubarb season approaching, Nutty rhubarb Muffins
make a healthy alternative to the commercial muffins widely available.
the latter are usually loaded with fat and calories and can provide
as much energy as a light lunch! eaten with morning coffee or to
supplement a light lunch, these rhubarb muffins are delicious.
Ingredients:
150g plain flour
150g wholemeal flour
1 teaspoon sieved bread soda
1 teaspoon baking powder
1 teaspoon ground ginger
200g brown sugar
225 mls buttermilk
1 egg
75 mls vegetable oil (not olive oil)
225g rhubarb diced
25g walnuts chopped
Method:
Mix together the first five ingredients. In a second bowl, beat
together the sugar, milk, egg and oil. stir in rhubarb and nuts. stir
dry ingredients into wet being careful not to mix. spoon into lightly
greased bun or muffin tins; alternatively, you can line tins with bun
cases. Bake at 200˚C/400˚F/Gas 6 for 20 minutes.
HM Iss6.1 p71-128.indd 74 12/03/2010 15:24:29
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