By now, summer is probably in full swing for everyone! For most that entails working long hours, cramming in a social life whenever there is time to spare and a whole lot of brown bagged lunches. If my fellow peers are anything like me, a peanut butter and jelly sandwich just doesn’t sound appealing anymore!
Here is a few tips just to get you started …
Tip #1: Invest in a cold pack and a lunch cooler. Having a way to slightly chill your lunch for a few hours will open your diet up to many more possibilities.
Tip #2: Avoid the split top white or wheat loafs of bread. Yes, they are cheap, but when it comes to food cheap doesn’t always signify quality. Whole grain breads and wraps are much healthier and as an added bonus, I find that they don’t get quite as soggy either in my lunch box. My personal favorites are from the Brownberry collection, specifically the oat-nut bread. It has great flavor and can really enhance a sandwich.
Tip #3: Although the deli department seems like an easy fix, it’s really not. Lunch meat contains a lot of salt, so if you can’t cut out the ham and turkey for the whole summer, at least limit it to 2-3 times a week.
Tip #4: If two slices of bread or a wrap is just too much some days, consider using a lettuce leaf or only one piece of bread instead.
These following recipes are in no way concrete! Have some fun and get creative with mixing and matching different fruits and vegetables.
Avocado and Egg Sandwich
1 Avocado
1 Fried Egg or Hard Boiled Egg
Chopped Onion and Tomato (optional)
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Cut the avocado in half, remove the seed and scoop out the fruit. Using a fork, smooth out the avocado until creamy, add in the chopped onion and tomato. Spread across the bread and add either a fried egg or hard boiled egg on top. Season as desired; I like a to add a pinch of salt and pepper.
Apple, Cheddar and Peanut Butter Sandwich
1 Apple
1 Slice of Cheddar Cheese
Peanut Butter (My favorite: Jiff Natural Crunchy Peanut Butter)
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If you don’t already use a natural peanut butter I highly suggest you switch over to one! Just compare the labels! Natural peanut butter contains 2 or 3 ingredients–peanuts, palm oil and sometimes a sugar such as molasses. By using a natural peanut butter, you are removing the hydrogenated vegetable oil from your diet. For those of you who don’t know, hydrogenated vegetable oil is a trans fat, the worst kind of fat out there because it uses a chemical process to solidify the fat. It’s best to avoid trans fat so you don’t store the unhealthy fats.
Spread the peanut butter onto one side of the bread, add the thinly sliced apples and finish the layering with a slice of cheddar cheese. An odd combination but I think you will be pleased with the outcome.
Tuna, Cucumber and Peach Sandwich
1 Can of Tuna in Water
1 Small Cucumber
1 Fresh or Canned Peach
1-2 Tbsp of Plain Yogurt
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Open and drain the can of tuna and mix in the yogurt. Thinly dice the peach and cucumber and add to the tuna. Spread over bread.
I think it is so important to try and combine protein, fruit and vegetables together to create a “one stop shop” as the saying goes. Many times, breaks feel rushed and the last excuse you want to use regarding why you are not receiving the necessary nutrients is because you had no time. Summer schedules are crazy especially when in comes to young adults, but I urge you all to shake things up this summer and try something new!
Enjoy or bon appétit as the French would say!
~Emily Tauschek
Emily Tauschek ’19 is a dietetics and Spanish double major at the University of Wisconsin-Stevens Point.