Looking for some healthy brown bag inspiration? We were, too! So we turned to Elizabeth Somer, registered dietitian and author of Eat Your Way to Sexy, to get her take on what we should eat for lunch at the office. Somer suggests keeping lunch light and low-fat (heavy meals make you tired and likely ready for a nap, not a meeting). She also recommends including at least two servings of colorful fruits and vegetables, like two cups of spinach in a salad or a piece of fruit and lots of veggies on a sandwich. Lastly, she says that it’s imperative to remember to drink water throughout the day to stay fully hydrated.
Here’s a look at three of her favorite healthy lunch recipes to help you put her tips into practice.
image courtesy of Elizabeth Somer
Sushi-Style Salmon Watermelon-Avocado Sliders
Lunch should have a combination of healthy carbs and protein to fuel your brain through the afternoon hours and to keep blood sugar levels even. The combination of the antioxidants in watermelon and the omega-3 fats in salmon make these sliders a brain-boosting dish.
- 2/3 cup fat-free mayonnaise
- 1 1/4 teaspoons lemon juice
- 1 to 1 1/2 teaspoons wasabi paste
- 12 slices watermelon, approximately 3 inches x 3 inches x 1/2 inch
- Cooking spray
- 1 pound salmon fillet (thin end, if possible)
- Lemon juice
- Salt and pepper
- 3 ounces pickled ginger (gari)
- 1 avocado, peeled and sliced thin lengthwise
- 12 whole wheat slider buns
Heat broiler and place rack 6 inches or more from elements. In a small bowl, blend mayonnaise, lemon juice and wasabi paste until thoroughly mixed. Place in a small serving bowl, cover and refrigerate. Place watermelon slices between paper towels to soak up extra water. Set aside. Spray a cookie sheet and place salmon on sheet, sprinkle with lemon juice, salt and pepper. Broil for 6 to 9 minutes, or until barely cooked through. Remove from oven. Cut into 1 to 1 1/2 ounce pieces. While salmon is cooking, toast inner side of each half of the buns. Arrange pickled ginger, avocado and watermelon slices on a serving platter. Place wasabi mayo, salmon pieces and buns close by. Welcome everyone to “build their own slider” by placing a piece of salmon, mayo, ginger, avocado and watermelon between a slider bun. Makes 12 sliders.
Nutritional analysis per slider: 263 calories; 30 percent fat (grams); 1.8 grams saturated fat; 583 milligrams omega-3 fat; 20 percent protein; 50 percent carbohydrate; 25 milligrams cholesterol; 23 milligrams vitamin C; 54 milligrams calcium; 2 milligrams iron; 100 milligrams magnesium; 43 micrograms selenium; 633 milligrams potassium; 358 milligrams sodium; 4 grams fiber.