In part one of Savvy Eating we discussed how best to execute a quick and healthy breakfast. Now Robyn and Quinn will share their tips on how to fill up mid-day without feeling deprived, continue reading to learn more.
Part 2: Lunch
Have both you and Robyn always been health conscious? If not how did you learn to start eating healthy?
What is your advice for the gal that thinks salads is the only way to eat a healthy lunch?
Quinn: I always thought I was healthy but in reality I was always just following whatever fad diet was popular. Which mostly meant I was all about low calorie processed food. [Note: there is a big difference between “healthy food” and “diet food”. Diet food uses advertising to tell you it’s healthy. Real healthy food (which is just 1 ingredient) doesn’t have to stoop that low.]
The shift happened one day I serendipitously found myself eating lunch next to a chatty naturopathic doctor. He politely told me that my pretzels and strawberries where not, in fact, a healthy lunch (cue the shock and disbelief!). What I thought was low fat/low cal conscientious lunch was really a plate of processed food and sugar that was giving me NADA nutritionally.
He told me to cut out all dairy, factory farmed meat and upgrade all my carbs to simple, whole grains. Within 2 weeks I lost 10 lbs and the acne I battled for 10 years had completely disappeared.
Robyn: I have struggled with food my entire life. I was always on a diet, always trying to be thinner. I constantly compared myself (and my thighs) to others. I didn’t know what my own “food voice” sounded like. That voice that tells you when you’re full and helps guide you to make choices of what you actually want to be eating. This pretty much continued throughout my entire life even when I thought I had a much better handle on it.
I believe I have only truly become healthy through my education at The Institute for Integrative Nutrition. I learned what eating whole foods meant – foods in their natural form (I was still thinking baked Lay’s were a good choice) and how to really nourish my body in a real way.
For all my salad girls (because I was that girl to a tee) – when you learn to eat this way you don’t have to think about fat grams or calories. Everything balances itself out. It’s the definition of true body freedom.
Great week day lunch option: Italian Tuna-Bean Salad
Time: 7 minutes
- 1 15-ounce can of cannellini beans, drained and rinsed
- 1 can of Italian tuna (preferably jarred and packed in oil), oil drained
- 2 tablespoons pitted, halved and very thinly sliced black olives
- 1 tablespoon finely chopped red onion
- 1 tablespoon chopped fresh parsley
- Zest and juice from half a lemon (if you’ve got one of those sad, juiceless lemons, use both sides for juice)
- Couple good pinches of salt
- A few grinds of black pepper
- A few glugs of olive oil
Additional add-in options
- 1 tablespoon of capers
- Spoonful of dijon mustard
- Chopped roasted peppers
- Couple spoonfuls of lacto-fermented vegetables
Mix everything but the olive oil in a small to medium sized tupperware (for easy storage later). You can mash the beans and/or tuna a bit as well. Add the glugs of olive oil, mix it lightly and enjoy!
This is delicious on top of a salad by itself or with tahini dressing. You can also create a sandwich on toasted bread with some spicy greens like arugula or watercress, a shmear of tahini and roasted peppers.
Wonderful weekend lunch: Peanut Soba Noodles With Tempeh
Prep Time: 5 minutes
Cooking Time: 10 minutes
- 1 package of soba noodles, ideally 100% buckwheat OR rice noodles
- 1 package of tempeh, diced in 1/2″ cubes
- 2 Tablespoons extra virgin coconut oil or extra virgin olive oil
- 1 cup shredded cabbage (optional)
- ½ cup roasted peanuts (optional)
- 1/4 cup scallions, sliced (optional)
- 1/4 cup unsalted, unsweetened peanut butter
- 4 tablespoons tamari, divided in half
- 2 tablespoons maple syrup
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 2 tbspn-1/4 cup warm water to thin out the mix, depending on preference
Cook the noodles according to the directions on the package. When they are done, run under cool water to avoid over cooking
To prepare the tempeh, add the oil to a pan and toss in your cubes. Then, add half of the tamari and grill the pieces until lightly browned on a couple sides.
For the peanut sauce, combine the peanut butter, maple syrup, , rice vinegar, garlic and the rest of the tamari. Mix well until everything is incorporated then add hot water, a little at a time, to thin out the mix until it’s at the desired consistency.
Toss the noodles with the peanut sauce then mix with the tempeh, veggies, and peanuts.
For more information visit: http://healthycookingcamp.com/
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