Post four of five

A healthier lunch


Hannah and Jen from Health Synergy here, sharing our third post as part of our wellness-boosting collaboration with Power Super Foods.


The topic for this post is a healthier lunch.

 

Elements of a healthier lunch include enjoying foods that will keep you fueled throughout the afternoon, practicing portion control and enjoying the occasional liquid lunch to give your digestive system a rest.  

 

Ready to begin?

 

Introducing healthy habits such as eating a wholesome breakfast, lunch and dinner is a great way to increase your energy levels throughout the day and avoid snacking.

 

As we at Health Synergy like to have a bigger breakfast, we often make a salad for lunch which is ideal for when we’re at work, as well as for days when we’re at home. Some people have the idea that eating salad is boring, but there are so many delicious ingredients you can include to keep it interesting.

 

A typical salad for us contains:

-          Avocado for healthy monounsaturated fats. Monounsaturated fats help improve the blood lipid profile.

-          Tomatoes for carotenoid compound, lycopene. Lycopene is a powerful antioxidant that may help protect cells from damage.

-          Nuts and seeds for a protein boost.

-          Mixed vegetables, salad greens and sprouts for essential digestion facilitating enzymes.

-          Power Superfoods Wakame Flakes for a flavour and nutrient boost. Wakame flakes contain a unique compound called fucoxanthin. This compound has been shown to stimulate immune function.

 

To make your salad even more filling, you can also add goats cheese or grilled halloumi. Both will help enhance the salad’s protein the calcium content. Goat and sheep milk cheeses are also easier on the digestive system than dairy alternatives.

 

For the dressing, we like to keep it simple with a mix of extra virgin olive oil, lemon juice, salt and pepper.

 

Getting into the habit of packing your own lunch is a great way to avoid being tempted by fast-food alternatives - your wallet will thank you too!

 

Here’s one of our go-to lunchbox salad recipes:

 

Lunchbox salad

 

Serves 1

  

Ingredients 

1/2 tbsp tamari

2 tbsp sunflower seeds

1 small handful activated walnuts

50g salad leaves

1/2 avocado, cubed

100g cherry tomatoes, halved

1 tbsp extra virgin olive oil

1 tbsp lemon juice

1 tbsp Power Super Foods Goldenberries

Himalayan salt and pepper, to taste

Sprouts, to serve

 

Method

 

-          Lightly drizzle cubed avocado with lemon juice. This will help to keep it fresh until lunchtime.

 

-          Lightly pan-cook sunflower seeds and walnuts in tamari for a few minutes.

 

-          Arrange all salad ingredients in lunch box.

 

-          To make dressing, simply combine olive oil, lemon juice, salt and pepper. Mix well and transfer to a small sealed container.

 

-          When lunchtime arrives, drizzle dressing over the lunchbox contents and top with sprouts, and additional salt and pepper, if desired.

 

 

Portion control

Portion control can be an issue for many, particularly on the days when you’re eating lunch at home. To help prevent over eating, here we have a few trusty tips:

 

-    Prepare your lunch in the kitchen and then go sit outside (this is also a great way to soak up a healthy dose of Vitamin D!). Alternatively, just remove yourself from the kitchen to eat your prepared lunch. This will prevent you from refilling your bowl if the ingredients are out in front of you.

 

-    Use a smaller bowl or plate.

 

-    Allow about 15-20 minutes for food to digest after eating. This time will allow your body to register whether you’re full.

 

-    Fill your plate with vegetables for increased satiety: the water content in vegetables help make you feel fuller.

 

-    Include some sort of protein on your plate: tofu is a great plant-based option, as well as nuts or seeds.

 

For a delicious protein and nutrient packed lunch, try our Power Super Foods Vegan Poke Bowl:

 

 

Vegan poke bowl

 

Serves 4

 

Ingredients

Poke bowl

1 tsp sesame oil

1 small brown onion, finely chopped

1 tbsp grated ginger

200g brown rice noodles

200g firm tofu, cut into cubes

100g snow peas

100g bean sprouts

1 carrot, grated

1 cucumber, roughly diced

1 small avocado, mashed

1 tbsp Power Super Foods Nori Flakes, to serve

Seaweed salad (optional)

 

Wasabi ponzu dressing

1 tbsp sesame oil

2 tbsp tamari

1 tsp grated ginger

1 tbsp lemon juice

1/2 tsp wasabi powder

 

Method

-          Place sesame oil, onion and ginger in a non-stick pan and sauté for 2-3 minutes.

 

-          Meanwhile, cook noodles as per packet instruction.

 

-          Drain noodles and toss through onion and ginger mix before placing in the center of a large bowl. Arrange tofu, vegetables, avocado and seaweed salad on top.

 

-          To make dressing, combine all ingredients in a small bowl, mix well.

 

-          Pour dressing over poke bowl and top with Power Super Foods Nori Flakes and chili.

 

-          Serve and enjoy!

 

 

Liquid lunch

For those looking to give their digestive system a bit of a rest, try our Power Super Foods Meal Replacement Superfood Smoothie. You’ll be surprised by how full and satisfied you feel. It is a serious superfood hit, containing Power Super Foods Maca, Maqui and Cacao Powders as well as Cacao Nibs for added crunch.

 

 

Meal Replacement Superfood Smoothie


Serves 1-2

 

Ingredients

1 ripe banana

1 young coconut, flesh and water

1 tsp Power Super Foods Maqui Powder

1 tsp Power Super Foods Maca Powder

1 tbsp Power Super Foods Cacao Powder

2 tbsp Power Super Foods Cacao Nibs

2 tbsp raw cashews

 

 

Method

-          Combine all ingredients in a blender, blending until ingredients are well combined.

-          Serve and enjoy!

 

 

We hope you’ve enjoyed these simple tips and recipes to help you on your wellness-boosting journey.


Finally, in collaboration with Power Super Foods, we’re giving away 3 x 1-hour, weekly nutrition e-consultations to one lucky Power Super Foods Instagram follower. The consultations will be tai-lored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day. For further details on how to enter,  click here.