Packing a lunch does just that! Choosing to brown bag your lunch gives you more control over what you're eating and how much you're spending on that midday meal. By bringing your lunch you can save money and cut out those impulsive fast food buys along with all the excess calories.
Make smart decisions about what to pack for lunch. Include whole wheat breads on sandwiches with lean meats. Fresh fruits make great snacks or desserts. Another tasty tip is to include grilled vegetables, which can be eaten alone or added to sandwiches. Since you're already making the wise decision to pack a lunch, reward yourself by making the lunch appetizing. Remember you have control over all of the ingredients, so take advantage of that control by creating healthy items.
Since most people choose to pack perishable items for lunch, the American Dietetic Association's Public Relations Team reminds brown baggers that "items such as sandwiches, fruits, vegetables, and leftovers can spoil if left unrefrigerated for more than two hours." So be sure to properly store those items as soon as you reach your destination for the day.
It is always important to prevent food borne illnesses either at home or when carrying food from the house. Keeping food out of the food danger zone might be difficult if proper storage techniques are not carefully thought about. The USDA suggests "Insulated, soft-sided lunch boxes or bags are best for keeping food cold". Be sure to only bring the amount of food needed for a lunch period so there won't be a problem with leftovers being kept safely.
Tijuana Torta
1 15-ounce can black beans, or pinto beans, rinsed
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice
1 16- to 20-inch-long baguette, preferably whole-grain
1 1/3 cups shredded green cabbage
1. Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
2. Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you're left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve. Serves 4.
Nutritional Analysis: 354 calories; 9 g fat; 17 g protein; 17 grams of fiber, 60 g carbohydrates
Source: recipe was adapted from www.eatingwell.comhttp://www.eatingwell.com>
