Did you know that packed lunches were originally founded to help people save money instead of going out to lunch? Nowadays, it’s all about convenience when we grab a packed sandwich on a meal deal or a vending machine. I am all for making life easy but if you are a super aware consumer then you may have heard the recent damning reports of our humble lunch time grab and go. Has it spurned you into making your own packed lunch EVERY day so you have delicious and nutritious choices at your fingertips when lunchtime rolls around? I hope so! If you are struggling to get started then I’ve got some great tips for how to eat healthy at work (which you can apply at home, too!). See some easy recipes for brown bagging it as well as my SuperFood recipe of the month: Cauliflower Power! This awesome cancer-fighting cruciferous veggie may surprise you with how delicious it is! Bringing your lunch to work (and on the road, running errands, etc.), is a great way to eat healthy and reduce the non-nutritious temptations at many restaurants. You’ll find that brown-bagging can help you lose or maintain a healthy weight, perform better at work and save money! Studies show that people who eat healthy and exercise regularly are more productive, accomplish their work better and take fewer sick days. Try these tips:
• Clean out your stash! Toss all your junk food, processed foods, snacks, and fizzy drinks from your desk drawers, purse/briefcase, gym bag, glove compartment, and any hidden places.
• “Crowd it out.” This is one of my favorite tips for healthy eating at work or on the road. Replace your stashes with an assortment of raw nuts (try almonds for protein, walnuts for heart-healthy Omega-3s). Remind yourself how much better these are for you than sugar-loaded peanut M&Ms!) Pack a cooler (or stock your fridge at work) with single-serving sizes of hummus or guacamole and mini-peppers, carrots and sliced cucumbers. Try almond butter on sliced apples. Eat the fruit in season (strawberries in the Spring, blueberries in the summer!) Reach for these instead of visiting the vending machine and “crowd out” those crisps and chocolate bars!
• Cook once, eat twice! Cook an extra serving or two of dinner, using healthy choices such as brown rice, chicken or fish, quinoa, vegetables, soup—and bring leftovers! You’ll have a healthy dinner and a healthy “brown bag.” Eating healthy leftovers can save you £15 to £25 a week! Make sure you stock up on glass containers that are easy to take with you and seal well for no leaks and easy clean-up.
• Brown bag your breakfast, too! Don’t be tempted by the croissants and muffins – bring your own oatmeal with fresh fruit or sliced almonds. Or try my Quinoa Porridge (recipe below!) Also, trade in your morning Starbucks or Costa for a cup of green tea; make it the night before and drink it throughout the day for immune-boosting antioxidants!
• BYOB. Bring Your Own Bottle of WATER, that is! You’ll save money and calories drinking water that you bring from home instead of fizzy drinks, juice or sweet tea/coffee. I recommend bringing it in a BPA-free container. You should drink half of your weight in ounces of water every day. It will help you feel full, keep you hydrated, and it helps with the release of toxins and “regularity.”
When you eat well at work, you’ll not only have more energy throughout the day (say goodbye to the 3 p.m. slump!) you’ll also be feeding your body healthy proteins and cancer-fighting antioxidants – all in your own “brown bag.”
This month’s Super Food: Cauliflower
Cauliflower is finally getting the star treatment that its cousin broccoli has received for years! Being part of the same family helps — cruciferous (crunchy) vegetables are famous for reducing inflammation and joint pain and protecting against cancer. I recommend including cruciferous vegetables in your meals two to three times each week, and make the serving size at least 1 1/2 cups.
Here are a few more reasons why Cauliflower is a SuperFood:
• It is a significant source of Vitamin A, C and K
• Protects against heart disease and stroke
• Contains a broad-spectrum of antioxidants shown to prevent cancer
• Helps detoxify the body and reduce inflammation
Cauliflower provides nutrient support in three areas related to cancer prevention: detoxification, antioxidants and anti-inflammatory. How does it detoxify? Cauliflower contains phytonutrients called glucosinolates, which help activate detoxification enzymes in the body. It’s the perfect Springtime vegetable, when people are looking to release toxins that build up all winter long.
Beyond its excellent source of vitamin A, C, K and manganese, cauliflower contains significant sources of beta-carotene and key antioxidant phytonutrients. This broad range of antioxidants helps lower the risk of oxidative stress in our cells – more protection for us!
How should we prepare cauliflower? Well, we all know that raw (or lightly blanched) cauliflower is great for dipping in hummus or salsa, but have you ever eaten it roasted, as you would potatoes? Yes, cauliflower is an excellent substitute for mashed, pureed or roasted potatoes without the starch or sugars! Try the SuperFood Recipes below!
Roasted Spiced Cauliflower
Serves 2-4
Ingredients
3 Tbsp olive oil
1 Tbsp crushed red pepper
2 garlic cloves, crushed and chopped
1 Tbsp fresh ginger, grated
1 head cauliflower, cut into florets
Sea salt and freshly ground pepper
Directions
Preheat oven to 175 degrees. Whisk together first four ingredients in a small bowl. Place cut cauliflower in a large resealable bag; pour olive oil mixture over cauliflower in bag. Seal and toss so that cauliflower is well-coated. Next, place cauliflower in a single layer in 9×12 baking dish; season with salt and pepper. Roast covered 20 minutes; uncover and cook 10 minutes more, until cauliflower is a light golden brown. Serve hot.
Mashed Cauliflower (instead of potatoes!)
Serves 2
Ingredients
One medium-sized head of cauliflower, chopped into florets
2 Tbsp almond milk or dairy free milk of your choice
3 garlic cloves, chopped fine
1 tsp fresh thyme, chopped
1 tsp fresh chives, chopped
1 tsp sea salt
1 tsp white pepper
Directions
Place steamer basket in medium pot filled with two inches of water; place pot on hob at high heat. When water boils, add cauliflower to steamer basket. Reduce heat to low and cover, steaming for five to seven minutes, or until tender. Drain cauliflower and place in food processor or blender. Add the almond milk, garlic, thyme, and chives. Blend until smooth (add milk if you want it creamier). Add sea salt and pepper, and process 30 seconds more. Serve warm. Ideal to serve under your favorite fish or chicken main recipes.
Brown Bagging It Recipe: Quinoa Porridge
Ingredients:
1 2/3 cups water
1 cup quinoa
2 Tbsp unsweetened almond milk (or to consistency)
½ cup fresh/frozen berries 
½ tsp cinnamon
Directions: Prepare quinoa the night before according to package directions, or follow these instructions: wash, rinse and drain quinoa, and place in a pot. Add water. Bring to a boil, lower heat and simmer with lid on until all water is absorbed (about 15 minutes). Remove from heat and stir in almond milk. Store Quinoa Porridge in a portable glass container. Place berries in a sealable storage bag; sprinkle cinnamon on top and shake gently two to three times. Don’t forget to pack a spoon! When you arrive at work or your destination, stir cinnamon-sprinkled berries into porridge. May reheat or eat at room temperature. Cooked quinoa will keep well in fridge for 3-4 days. This will give you morning energy and the power to resist the danish and muffins! Enjoy!
Do you know some other tips for healthy lunches? I would love to hear them. If you are ready for endless energy then join me for a fun Endless Energy Challenge here: https://kiranram.leadpages.net/endless-energy/