January is often a time we try to improve our health and wellness. But as February approaches, it doesn’t have to be that way. With just a few simple recipes, you can learn skills that take you throughout the new year to change the way you approach meals on the job. Here are just a few simple recipes to get you started.
Bright and crunchy greens start as the base for a great salad. The best part is that you can add all the ingredients you want to customize it for your palate and health requirements.
Start by choosing your greens. The least healthy is iceberg lettuce, so stick with things like romaine, spinach, or mixed greens. You can add in other greens as well, like chopped kale. Next, top it with even more vegetables. Tomatoes, carrots, cucumbers, peppers, and so many more will add crunch and flavor to your salad.
Next, add a protein for added energy. Chicken is a common and healthy choice, which can be flavored with a variety of seasonings. Fish, eggs, or vegetarian proteins are also a good option. After that, consider the extras. For these, a little can go a long way. Nuts, cheese, olives, avocado, and more can add up, so stick with one and limit the portion.
For your dressing, two tablespoons should do it. To stay healthy, choose a non-creamy vinaigrette made with unsaturated fats like olive oil. You can even make your own by tossing your salad with lemon or lime juice, olive oil, and salt and pepper.
When you take away the greens and add grains, you’ve created an entirely new workplace meal option. Often called Buddha Bowls, building a lunch with a base of healthy grains can give you a great energy boost in the day.
While rice or orzo pasta will be okay, there are tons of healthy and ancient grains readily available today. Couscous, quinoa, farro, or barley are great choices. Next, add your protein. You can also add cooked or raw vegetables depending on the flavor profile you’re looking for.
Add a little crunch, like seeds or nuts. And top it with a flavorful sauce. For example, if your grain bowl is inspired by Mediterranean flavors, use farro and top it with seasoned chicken. Add red onion, beets, chick peas, and olives. Top it all with a dressing made from low-fat Greek yogurt, a squeeze of lemon, and salt and pepper.
Sometimes you just want to bite into a robust sandwich. While traditional hoagies, subs, or clubs are packed with unhealthy calories, there are ways to re-imagine the sandwich.
Wraps are an excellent choice. You can use a healthy tortilla or specialty wrap to contain your ingredients. What you put inside is entirely up to you. Make a buffalo chicken wrap using lots of greens, a little blue cheese, chopped celery, and hot sauce.
Finally, a comforting soup can go a long way to making you feel better on a cold and rainy day. You can buy soup in a can, but they are often loaded with extra sodium and unnecessary calories. But soup can be easy to make at home, and you can make and freeze extra portions. This is especially easy if you have a slow cooker or instant pot.
Starting with a healthy, low-sodium broth, you can add anything to it. A hearty chicken and rice or a rich vegetable soup is easy to do with just a few ingredients. Check out some tips online in places like Pinterest to see what easy soups you can make at home.
What other recipes keep you healthy and satisfied on the job? Contact Fortus Healthcare Solutions today to learn more.