June 07, 2007
Eat Healthy! Issue #014 7 June 2007
The regular newsletter from Healthy Eating Made Easy
COMING SOON!
Healthy Eating Made Easy will soon be launching a series of healthy recipe books - and there'll be a special, ultra-low price for newsletter subscribers. The first book, 100 Healthy Salad Recipes, will be available later in June so watch your in-box for full details.
Pack a healthy lunch
What makes it so tempting to fill up a packed lunch or picnic with junk food? Packs of crisps and potato chips, choccy bars, sugary drinks all have a habit of creeping in. If you're packing up lunch boxes for yourself or your kids, try these healthy hints:
Include a helping of healthy carbs Use wholemeal bread or pitta, oatcakes, rice cakes, crispbreads, plain popcorn, a wholemeal scone, or a helping of wholewheat pasta or brown rice salad.
Choose low fat protein Lean ham, chicken or beef, canned tuna or salmon, low fat hummus, hard-boiled egg all make good fillings, or try a bean or lentil salad for some pulse-based protein. Be imaginative with sandwiches: try turkey and guacamole, chicken and grape, ham and tomato salsa, low-fat cream cheese and chutney.
Add plenty of fruit and veg Add salad leaves to sandwiches (avoid cucumber or tomato, which can turn the bread soggy, especially if you prepare the lunch the night before). Give veggie sticks and cherry tomatoes as nibbles, a handful of raisins, dried fruits like apricots or mango, small fresh fruits like satsumas, apples or grapes, little pots or cans of fruit salad in natural juice.
Don't forget something sweet Low fat cereal bars - but check the sugar content. A small portion of cake is fine, and your best option is to make your own - you'll know exactly what's gone into them. Find out more about Healthy Cake Recipes.
Drinks Still or sparkling, water is always the best choice. Otherwise milk is good for kids, low-sugar squash or fruit juices - but remember that you should only have one portion of fruit juice per day, as it's very high in natural sugars.
Recipe: Superfood Sensation
This simple salad is packed with top-level nutrients.
Serves 4: Soak 150g (2/3 cup) cous cous in boiling water until tender and fluff up with a fork. Mix 1 tbsp olive with juice of half lemon and 1 crushed garlic clove and stir through cous cous, then add cooked, cooled broccoli florets and chunks of cooked turkey, or flakes of smoked mackerel. You can add veggies to the salad as well: sweetcorn niblets, halved cherry tomatoes or diced celery.
Calling webmasters and bloggers...
If you own a healthy eating site, or blog on these subjects, do consider adding a link to my site. This page shows you how.
Comments, suggestions, recipes to share? I'd love to hear them, so do get in touch.
Happy Healthy Eating!