WHAT'S FOR LUNCH?

There is nothing more colorful than a display of different kinds of vegetables and fruits.  Remember, the compounds in the fruits and vegetables that give the plants these beautiful colors, protect our cells from free radicals, (cancer causing cells), and destroys them.  The more colorful the vegetable or fruit, the more antioxidants they give us.  Nature is smarter than any drug company out there!

People ask me all the time what I eat on a daily basis.  They don't realize the wide variety of choices that are out there.  Because we are creatures of habit, a typical lunch-time meal is some sort of deli meat sandwich with chips, maybe some soup, cookies, or maybe a piece of fruit.  The nutritional value of eating that lunch is close to nothing, not to mention the sodium, fat and cholesterol wrapped up in that.  Well, let me help you with much better choices.  

For instance, you could take whole-wheat pita bread and stuff it with some vegetables and rice that were leftover from dinner.  Or, you could make some sort of wrap...there are so many varieties of wraps to choose from.  Here are some suggestions:

THE PERFECT WRAP

1. Choose a wrap and spread it with lots of hummus, (read ingredients if buying store bought, I will give you a recipe below to make your own).
   
2. Add chopped cilantro, chopped green onions, matchstick carrots, corn, chopped tomatoes and chopped peppers.  You might have other perfect ingredients on hand such as cucumbers, beans, rice, cooked broccoli and mushrooms. Add whatever you like.
3. Top with lots of spinach or lettuce.  Carefully roll the wrap into a sausage-like shape, squishing it together as you go.  If you are at home, you could bake it in the oven for 10 minutes to crisp it up, or just pack it up for work, and you have a really good lunch.  Add a cup of soup and a piece of fruit...perfect!

TOMATO SANDWICH

1. Toast whole-gran bread, and spread with lots of hummus.
2. Top with thick slices of fresh tomatoes.
3. Top with lots of fresh basil.

BARBECUED PORTOBELLO MUSHROOM, SPINACH, AND ROASTED RED PEPPER SANDWICH

1. Toast a whole-grain bun or bread, spread with hummus on one side.
2. Add chopped cilantro, 3-4 strips of roasted red peppers, and a grilled portobello mushroom.
3. Top with a stack of fresh spinach or lettuce.  Add the top of the bun and press down so this it will fit in your mouth!

The possibilities are endless.  You can make a  wrap or sandwich out of any vegetables you have on hand.  Also, there are many varieties of hummus on the market, just read the ingredients...try to stay away from the ones prepared with oil....too high in fat and cholesterol.  A very basic recipe for hummus that I make all the time is:

ROASTED RED PEPPER HUMMUS

2 19 oz cans chickpeas, drained and rinsed

1 12 oz jar roasted red peppers, including the liquid

1 t chopped garlic.

1-3 t lemon juice

1 t ground cumin

Combine all the ingredients in a food processor and process until smooth.  Add a little water if the consistency is too thick. This will keep in the refrigerator for about a week.  I usually divide it up and freeze portions in ziplock bags if I'm not going to use it all in a week's time.

Note:  If you find it needs salt, first try adding a little more lemon which usually solves the problem.  

So, try one of these recipes for lunch, or make up your own...it really is easy.  If your dinner consists of vegetables, rice, beans or greens, make a little extra to make a wrap or sandwich out of it the next day.

Keep trying new recipes...there are plenty of sites out there to choose from.  Type in Whole Food Plant Based, or Vegan recipes...you will be inundated with choices.

Let me know if you find a really good recipe, or if you come up with something on your own...I love trying different things..just drop e

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