Greek Turkey Sandwich
I love tzatziki but never thought to use it as a condiment until recently. Its creamy yogurt is a great mayo substitute, and the bits of lemon and cucumber brighten the sandwich’s flavor. For this dish, trade the salty lunch meat for thinly sliced, fresh roasted turkey breast. On average, a deli slice of turkey can have about 500 milligrams — yikes!

Ingredients
1/2 large, whole grain pita
3 ounces fresh turkey, sliced
1 tablespoon tzatziki (*recipe below; you can also buy packaged versions)
1/2 medium roasted pepper (packed in water)
1 tomato slice

Directions
Place the turkey, roasted pepper and tomato slice into a toasted or fresh pita, drizzle with the tzatziki and enjoy.

Nutrition Info:
Calories: 221; Fat: 6.6 grams; Saturated Fat: 1.7 grams; Protein: 24.4 grams; Carbohydrates: 17.7 grams; Cholesterol: 54.8 milligrams; Sodium: 360 milligrams

Tzatziki
Serving: 1 tablespoon

2 cups low-fat Greek yogurt
1 small cucumber, peeled and shredded
1 tablespoon garlic, chopped finely
1 tablespoon lemon juice
1 tablespoon olive oil

Combine oil and lemon juice in a medium mixing bowl. Fold the yogurt in slowly. Add the garlic (adjust the amount per your preference) and the cucumber. Refrigerate for 1 hour to allow flavors to combine.

Nutrition Info:
Calories: 13.75; Fat: .67 grams; Saturated Fat: .21 grams; Protein: .79 grams; Carbohydrates: 1.22 grams; Cholesterol: 85 milligrams; Sodium: 10 milligrams; Fiber: .05 grams

Roast Beef with Dijon and Horseradish (shown above)
This is one of my husband’s favorites. We give the classic roast beef sandwich a kick with spicy horseradish and Dijon mustard and then cool it down a bit with crunchy cucumbers. Again, skip the lunch meat deli slices and opt for fresh pieces of roast beef, if possible.

Ingredients
1/2 large, whole grain pita
3 ounces of sliced roast beef
1 teaspoon Dijon mustard
1 teaspoon fresh horseradish
4 cucumber slices

Directions
In a small bowl, mix together the Dijon mustard and horseradish. Spread the mix inside the pita.  Fill the pita with remaining ingredients and enjoy.

Nutrition Info:
Calories: 233; Fat: 5.31 grams; Saturated Fat: 1.59 grams; Protein: 27.2 grams; Carbohydrates: 17 grams; Cholesterol: 61.2 milligrams; Sodium: 547 milligrams; Fiber: 2 grams

Cranberry, Apple, Pumpkin Seed & Almond Butter Sandwich
Switch out that tired PB&J for this treat. You can get creative and toss in raisins, sunflower seeds and even slivered almonds (but go easy on the extra seeds and nuts). This sandwich might seem a bit high in fat, but it is the heart-healthy unsaturated kind.

Ingredients
2 slices whole grain bread
1 tablespoon almond butter (organic, if possible)
3 thin slices apple (divvy up one wedge)
1 tablespoon unsweetened, dried cranberries
8-10 pumpkin seeds

Directions
Spread almond butter on a slice of bread and sprinkle with cranberries and pumpkin seeds. Top with apple slices and other slice of bread.

Nutrition Info:
Calories: 267; Fat: 12.2 grams; Saturated Fat: 1 gram; Protein: 8.23 grams; Carbohydrates: 33 grams; Cholesterol: 0 grams; Sodium: 182 milligrams; Fiber: 4.6 grams

Flank Steak Burrito Wrap
This is a great lunch for leftovers. Just set aside thin pieces of grilled flank steak (or try bison steak for fewer fat and cholesterol), and add all of your favorite burrito fillings for a satisfying meal.

Ingredients
1 whole wheat, low-carb wrap
3 ounces sliced, flank steak
1/4 cup raw or cooked corn
1/4 cup brown rice
2 tablespoons salsa
1 cup shredded lettuce

Directions
Layer the ingredients inside of the wrap. Roll it up, slice it in half (if you prefer) and serve.

Nutrition Info:
Calories: 279; Fat: 7.6 grams; Saturated Fat: 2.76 grams; Protein: 27.4 grams; Carbohydrates: 25.2 grams; Cholesterol: 41.6 milligrams; Sodium: 260.6 milligrams; Fiber: 2.2 grams

Pesto, Goat Cheese & Arugula Sandwich
Here’s a meat-free option that doesn’t include a nut butter. The tangy goat cheese complements the savory pesto and sweet vegetables.  If you make your own pesto, try limiting the salt; it can cut down some of the sodium in this recipe.

Ingredients
2 slices of Italian bread (preferably whole grain), cut into 3/4-inch slices
1 teaspoon basil pesto
1/2 ounce of goat cheese
1 tomato slice
3 cucumber slices
1/2 large roasted pepper (packed in water)
1/2 cup arugula (could use spinach as well)

Directions
Spread pesto on one slice of bread and goat cheese on the other. Top one slice with the remaining ingredients, put the two slices together and serve.

Nutrition Info:
Calories: 191; Fat: 6.8grams; Saturated Fat: 2.8 grams; Protein: 7.4 grams; Carbohydrates: 25 grams; Cholesterol: 8 milligrams; Sodium: 485 milligrams; Fiber: 1.8 grams
*calculated using store-bought pesto and white Italian bread

Eat More Flaxseeds
Because of its high amounts of omega-3 fats, fiber and other heart-healthy compounds, flaxseed should definitely be in your diet. Need more proof? A recent report linked eating whole flaxseed (not the oil) to a decrease in total cholesterol and LDL (”bad”) cholesterol. These results were based on 28 studies and more than 1,800 people. One tablespoon of whole flaxseed a day did the trick.

Are Detox Diets A Farce?
Detox diets are a hot topic these days (have you seen the debate on our Master Cleanse post?), but according to this Washington Post article, folks probably are wasting their time and money. Experts say there’s no scientific evidence that you’re really cleansing anything from your system (and I agree!). The best ways to keep your body in good shape is to eat a balanced diet, exercise regularly and avoid smoking and drinking too much alcohol. What’s your take on detox diets?

Specialty Washes to Clean Your Veggies
E. Coli in cantaloupe, tainted nuts, contaminated ice cream … there have been lots of food scares lately. Some companies are now marketing special bottled washes to help you remove dirt and potentially harmful bacteria that might infect fresh foods — or at least their surfaces. I’ve heard that some people clean produce with dish soap, which you’re not supposed to consume; these specialty washes, however, are made with food-grade (i.e. safe to eat) ingredients. Produce companies do pre-wash food, but bacteria can still get on it (think of all the people sorting through the apple bin or the journey to the grocery store). The cheapest and easiest cleaning answer is warm water, but if you’ve got extra money to buy the bottled stuff, it certainly won’t hurt. Has anyone ever tried one of these packaged washes?

What’s In Your Supplements?
As I rode in an elevator last week, I heard two men boasting about all the supplements they take. I just held my tongue. Many folks take supplements, especially ones that promise energy or weight loss, but more doctors are warning against them. Because supplements aren’t well regulated by the FDA, their labels might not always include the full ingredients. Even worse, some herbal supplements can interact with common medications (i.e. birth control or heart pills). If you take any supplements or are thinking about it, investigate them fully to find out what their real benefits are and they’re worth it.

Serving Better School Lunches
When my young, counseling clients tell me about their school lunch options, I rarely hear about anything healthy (so they get a few baby carrots on pizza Friday — whoopee!). There has been growing pressure and support for improving school lunch programs throughout U.S.. With the economy down, more kids are enrolling in school lunch (and breakfast) programs so it’s especially important. Cities like Pittsburgh are adding whole grains and fiber-rich foods to their menus and reducing the sugar and fat. Have you seen changes in your local schools?

Parent’s Role in the Obesity Epidemic
If you’re a parent, it’s important that you buy nutritious foods, cook wisely and offer up healthy choices, but what you say to your kids also matters. Telling them “you can’t drink soda or eat cookies” seems to have the exact opposite effect. According to a recent study published in the Journal of Pediatrics, girls whose parents restricted their food gained more weight than those who did not — especially those who already struggled with self control. Remember: restricting food in any manner (either by severely limiting portions or not allowing it altogether) will just make the food more attractive. Try to find a middle ground and have open communication.

School Lunches Are Scoring Higher
Does your child eat lunch at the school cafeteria? Then you’d be happy to know the recently released State of the School Nutrition report showed that school lunches are getting better grades. More than one-third of the school districts surveyed offer locally grown produce, and 91% of the districts serve salads or have salad bars. Meatless options have increased by 12% over the past two years, and about one in 10 districts don’t allow peanuts at school to help reduce allergy risks. Curious about more healthy lunch initiatives? The New York Times also had a great piece reviewing some of the government programs and other initiatives that are gaining steam.

Some Food “Allergies” Are Normal
Speaking of allergies, according to a Denmark study, it’s normal for young kids to be more sensitive to foods like milk, eggs and peanuts. They may show some physical reactions when eating them, but they may not actually be allergic to them. If you have suspicions, proper testing is essential. You don’t want to eliminate foods or entire food groups from your kid’s diet on just some anecdotal evidence — the sensitivity could pass with time.

Saving the “Fat Princess”
This “Let Them Eat Cake” Playstation game has players trying to save their princess — a.k.a. the “fat princess” — who’s been captured and, as punishment, forced to eat tons of cake. You have to call upon your entire army to carry her out since she’s so heavy. I’ve read some reviews of the game, and some folks find the premise funny. I just don’t see any humor in it. What sort of message is this sending? That it’s a punishment to be obese? That it’s funny to need an army to carry you? This is definitely a game I won’t be adding to my son’s collection.

Kids with Big Palates
Ever think your kid would chow down on a roasted broccoli with garlic pizza? What about steamed clams? This Miami Herald article examines how some parents get their kids to eat more “grown up” dishes. Did you know that studies show that one predictor of your future diet is what you ate at age 2? If you don’t continue to offer up a new food even after one or two rejections, you’re giving up too soon. Studies show that you need to expose a child to something new eight to 12 times before they accept it.

Ingredients:
2 slices whole-grain bread (bakery-fresh recommended)
1 tablespoon hummus
2 slices tomato
1/2 small cucumber, thinly sliced lengthwise
1 slice low-fat cheese

1) Whole-Grain Bread
To set this sandwich apart from all the rest, start with freshly baked bread. Store-bought brands can be tasty and convenient, but when you’re only working with 5 ingredients, you want them to be the best. For this recipe, I stopped by the Sono Baking Company and picked up a loaf of whole-wheat sourdough — choose any whole grain variety for extra hunger-fighting fiber.

Can’t make it to the local bakery? Check out our tips for buying the best breads at the grocery store.

2) Hummus
This is the secret ingredient. Just a little bit of smooth and creamy hummus adds amazing texture, flavor, protein and healthy fat — way better than the saturated fat in mayo! I had some homemade hummus in the fridge, but you can also use store-bought. I like to buy the plain kind and jazz it up myself with fresh herbs, hot sauce or a spoonful of pesto.

Place bread slices on a plate (toasting is optional), and spread each with 1/2 tablespoon of hummus.

3) Cucumber
Fresh cucumbers add a cool crunch for virtually no calories (one cup has only 15, so pile them on). For sandwiches, I like to slice them lengthwise to prevent sliding –- use a hand-held mandoline for perfectly even cuts. Save leftovers for snacking or a cucumber salad. To take advantage of all the nutrients in cucumbers (including vitamins K and C), eat the skin. Just avoid the waxy ones –- go for the English or “hothouse” kinds or, better yet, get them fresh from the garden or a local farm.

4) Tomato
‘Tis the season for fresh tomatoes! A few thin slices give this sammy color, mouthwatering flavor and some vitamin C. I used a plump and juicy heirloom tomato fresh from the farmers’ market.

Layer cucumber and tomato on one slice of bread and sprinkle with salt and freshly ground black pepper.

5) Low-fat Cheese
I love cheese, but it can be high in calories, fat and cholesterol. Thanks to low-fat versions (there are a ton of good ones available nowadays) you can enjoy tasty cheese without the worry. A mild cheese such as muenster or havarti adds creamy, cheesy goodness to this dish — plus, some calcium and protein.

Lay one slice of cheese over the tomato. Top with the remaining slice of bread, cut in half and serve.

Learn more about how to buy the best low-fat cheeses.

Nutrition Info:
(per sandwich)
Calories: 300
Total Fat: 10 grams
Carbohydrate: 40 grams
Protein: 14 grams
Sodium: 450 milligrams
Cholesterol: 18 milligrams
Fiber: 6 grams

P.S. It’s also a perfect way to celebrate Meatless Monday.

Get the recipe »

The Heavy Hitters
An average deli egg salad sandwich can have more than 550 calories, 30 grams of fat and 445 milligrams of cholesterol — yikes! Where does all that come from? Well, the main ingredients: eggs and mayo. The biggest issues with these foods are cholesterol and saturated fat. Both can clog arteries and contribute to high-cholesterol levels when you’ve got too much in your diet.

Eggs are actually loaded with many healthy nutrients including protein, omega-3 fats and vitamin B-12. One large egg also contains 2 grams of saturated fat, about 210 milligram of cholesterol and 70 to 75 calories. Those with high cholesterol or a family history of heart disease want to stick to 300 milligrams or less of cholesterol per day. Lots of folks skip the egg yolks to reduce cholesterol. Yolks have the same amount of protein as the whites, but most of the other nutrients are in the yolk. (Read more about eggs’ nutrients in our other post: “Eggs: Good or Bad?”)

Mayonnaise, which is made mostly from oil and eggs, is a high-cal condiment. One tablespoon has 90 calories, 10 grams of fat, 1.5 grams of saturated fat and 5 milligrams of cholesterol. Most egg salad recipes I come across have way more than 1 tablespoon in them.

What’s An Egg Salad Lover To Do?
No worries, eggs and mayo can still be a part of your egg salad mix — just use less and add flavor with other fresh ingredients. The easiest thing you can do is switch to small amounts of a light or reduced-fat mayo. Then, use less egg salad and pile fresh vegetables like lettuce, tomato, cucumber or radishes on your bread slices, wraps and salads.

But there’s way more you can do. I like to be creative by adding flavorful, lower calorie ingredients like Dijon mustard, fresh herbs, sweet pickle relish, roasted red peppers, sun-dried tomatoes, cayenne pepper or curry powder. My favorite diner in New York City makes an egg white salad with fresh herbs, a touch of mayo and chopped spinach; they also make an egg-less version with tofu. Kristine, our compadre here, swears by her special mix of spicy and Dijon mustard (with a splash of apple cider vinegar) to replace the mayo’s creaminess.

When I make egg salad at home, I use 4 eggs, 1 tablespoon of mayonnaise, 1 tablespoon of non-fat Greek yogurt, lots of fresh chopped celery, herbs (basil, dill or parsley), salt, pepper and pinch of smoked paprika. My recipe makes enough for at least 3 sandwiches.

You can also save more calories by making an open-faced sandwich (using only one slice of bread), serving on a whole-wheat English muffin or using lettuce leaves as a wrap.

Recipes to try:
• L.O.V.E. Wrap Sandwich
• Garden Egg Salad
• Smoked Salmon and Dill Egg Salad Tea Sandwiches
• Tofu “Egg” Salad

[Photo: Breezytoo / Recipezaar]

TELL US: What’s your secret ingredient for healthy, flavorful egg salad?

1) Chill Out
Make a plan based on your office set up. Is there access to a refrigerator? If so, is there room for your lunch every day? Would you actually want to store something you’re going to eat in there? If that’s a definite no, ice packs are another alternative. Small, reusable ice packs cost about $1 each and can keep food cold for hours (this is great choice for kids’ lunches, too). Just don’t forget to bring them home to refreeze every night.

2) Keep Bacteria Under Control
Bacteria begin to thrive on prepared foods that get above 40 degrees Fahrenheit — so keep cooked food cooled (or warmed). A sturdy thermos is smart for warm foods. It might cost you at first, but it’ll last longer (and be safer) than disposable plastic containers. Don’t leave sandwiches and salad at room temperature for more than two hours — ditto that for any leftovers from last night’s dinner.

3) Don’t Take “Brown-Bagging” Literally
Skip buying those paper bags at the grocery store each month and switch to a reusable sack. They hold up better than paper bags, too (no soggy mess in your car from accidental spills or ripped bags). Get an insulated one, if possible.

4) Know What Stays and What Goes
Pack only what you’ll eat from day to day. Stash extra granola bars, fruit and things like nuts and crackers in your desk drawer, but don’t put any yogurt, cheese, sandwiches, sliced fruit and cottage cheese that’s traveled to and from work back in your home fridge. When in doubt, throw it out! If you can leave things at the office, label them with your name and date — just don’t forget about them. That’s how mystery foods accumulate in workplace kitchens and turn communal food areas into bacteria nightmares.

More quick tips:
• Rather than stashing a frozen pack in a kid’s lunch, consider freezing a juice box or small bottled water. It will thaw by lunchtime and keep the foods around it chilled.
• The cooler a food starts out, the safer it will be during transport. Making a tuna sandwich? Store the unopened canned tuna and bread slices in the fridge so they’re cold for morning prep.
• Clean out reusable sacks every night to kill bacteria from any spills. A dash of baking soda will tackle odors, too.
• Freeze sandwiches (but hold off on the mayo, lettuce or tomatoes till later) to keep them colder longer.

This USDA article has some more lunch-safety info.

TELL US: What are some of your favorite lunch-packing tips?

The Main Meal:
Sandwiches are an easy lunch box idea, but that doesn’t mean they have to be the same every day. To start, use 100% whole wheat, pumpernickel or rye bread or whole wheat tortilla. Fill with natural peanut butter and jelly (my favorite).

If PB&J’s not your style, try mozzarella cheese and tomato with a touch of balsamic vinegar or grilled chicken breast and a slice of low-fat cheese topped with dollop of guacamole (but go light on that). Spread hummus on in a whole wheat pita and fill it with cucumbers, peppers or your other favorite veggies. Tofu with peanut sauce also works well in a wrap.

Or cook these dishes for dinner and use leftovers in a sandwich:
• Chicken with Jerk Sauce and Cool Pineapple Salsa: this tangy dish tastes great in a wrap
• Easy Sautéed Fish Fillets: leftover fish makes a great wrap or sandwich. Don’t forget to top with veggies.
• Cumin Grilled Chicken Breasts: These leftovers make a delicious sandwich. Add a slice of low-fat cheese for something different.

Salads are also a great idea, but don’t forget to add protein. Try topping your greens with chicken, hard boiled eggs, shrimp, beans or cooked tofu. Add crunchiness by sprinkling sunflower seeds, crushed tortilla chips or chopped walnuts. Experiment with dried cranberries or raisins for some added flavors. Remember to mix in dressing right before eating so you don’t have a soggy mess come noon.

Here are some other yummy salads that are easy to prepare:
• Chinese Chicken Salad
• Caesar Salad with Grilled Shrimp
• Romaine Salad with Orange, Feta and Beans

Dessert:
This is a great time to eat a fruit and satisfy that sweet tooth. Oranges and persimmons are now in season, but you can always throw in a simple apple, pear, banana or some grapes.

Beverages:
Water, diet soda or seltzer are good non-calorie choices. Pep up your drink by adding sliced cucumbers, lemons or limes.

Snacks:
Mid-afternoon slumps strike the best of us. Sugary and fat-filled snacks only make you sleepier. Make a basic trail mix with a handful of your favorite nuts, some dried fruit and some pretzels. Mix it up by adding a tablespoon of dark chocolate M&Ms. Other ideas include hummus and carrots, salsa and pretzels or homemade rice treats. Fruits, veggies or nonfat yogurt also make a quick-and-easy afternoon snack.

The Box:
Go green by bringing a reusable lunch box, plastic containers and beverage container. Keep food cold by adding an ice pack. Chicken, meat, seafood and dairy products need to stay chilled, so get them in the refrigerator a.s.a.p. Don’t forget to wrap items in bags if you’re worried they might spill.

And one last tip: add your name to everything. With treats like these, your coworkers might start claiming “finders-keepers.”

Get the recipe>>