Spring is here!
Well, almost. But with shorts and swimsuits looming in your not too distant future, it's time to dust off your News Year's plans to eat better and chef up these delicious sandwiches to help you get there.
I find that lunch can be the hardest meal of the day to get inspired over. It's easy to fall into the same old ruts, or even worse, reach for take-out or visit the office vending machine and call it a meal.
Here are some of my spring faves that you can dig into guilt-free, knowing you're doing your body good, while keeping your planet's future in mind. Packed with healthy ingredients, protein, fiber for staying power (a key for weight loss), and an array of veggies to boost your nutrition quotient, each recipe is sublime and will keep you on your path to lean and green cuisine.
Best-Ever Eggless Egg Salad
In my recent EarthGrains Facebook fan page post (full disclosure, I am a paid spokesperson for them), I shared several other delicious recipes, one of which was for an egg salad recipe. But here's another option, especially if you are limiting your weekly egg count. .
Make this super-tasty eco-conscious sandwich filler in no time. This recipe is perfect for packing grab-and-go lunches or for lounging around at home. The nutritional yeast adds flavor, but also provides a rich source of protein and vitamin B12, so it's best not to omit. EarthGrains bread is 100% whole grain and has no artificial colors, flavors or preservatives-which I love- plus 20% of the grain is Eco-Grain™ - a wheat grown using innovative farming techniques that help reduce the amount of pesticides, energy and carbon emissions associated with production.
1/4 cup Canola mayo or vegan mayo
1 tsp Granulated garlic
1 tsp Fresh chopped parsley
1 Tbsp Nutritional yeast
1 tsp Turmeric
1/4 cup Diced celery
1/2 tsp Dried dill (can use 1 tsp fresh if in season)
1/4 cup Broccoli sprouts, rinsed well.
1 Block extra firm tofu, drained, and chopped
Salt and fresh cracked pepper to taste
Spring lettuce greens
2 slices of 100% Whole Grain EarthGrains bread made with Eco-Grain wheat
- In a medium bowl, mix together the mayo through the dill until well combined. Add tofu and gently fold into mixture. Taste and season with salt and pepper.
Scoop 1 cup eggless egg salad on EarthGrains
bread made with Eco-Grain wheat and top with veggies.
Sustainable Tuna & Artichoke Sandwich
Tuna is one of the most careful choices you have to make at the supermarket, as there are concerns about sustainable fisheries management and mercury contamination (to get the latest, download the latest copy of your region's Sustainable Seafood Guide). So what's the best choice for your tasty tuna sandwich? Look for albacore or skipjack tuna that is, "Marine Stewardship Certified" for a winning lean and green overlap. This certification confirms the tuna is caught in a sustainable fashion (using the troll or pole and line method).
Artichokes make this filling feel extra creamy, and really kick this sandwich up a notch in taste. This sandwich powers you up with protein, slimming whole grains and heart healthy fats. What's not to love?
1 6 oz. can Marine Stewardship Certified Albacore or skipjack tuna, broken into chunks
1/4 cup Chopped, pitted kalamata olives
4 artichoke hearts in water, drained and chopped
1/2 tsp Lemon zest
1 Tbsp Chopped parsley
1 tsp Capers, drained
1 (12-ounce) Jar marinated artichokes, drained and coarsely chopped
2 Tbsp Canola mayo
1 tsp Fresh lemon juice
Salt and pepper to taste
2 slices 100% Whole Grain EarthGrains bread made with Eco-Grain wheat
- In a medium bowl combine tuna through artichoke hearts. Fold in the mayo and the lemon juice. Add a bit more mayo or olive oil if needed. Taste and adjust seasoning with salt and pepper.
- Scoop out tuna/artichoke mixture on Earthgrains bread made with Eco-Grain wheat
Sunshine Pita Pocket
There are loads of veggie burgers in the freezer aisle these days, so beware of the "health halo" that some not-so-healthy ones carry. Many now have super long lists that you need a magnifying glass to decipher- look for products made with 5 ingredients or less.
I am a big fan of Sunshine burgers, which I discovered at the ADA Expo last year. Aside from being vegan and organic (both great for the planet), they have a super clean ingredient list, and are also soy, dairy, wheat and gluten-free. A pretty tall order for a burger-and you will be amazed at how delish they are! And it's a perfect final destination for any leftover caramelized onion you may have.
1 tsp Canola mayo or Dijon mustard
2 strips Roasted red pepper
1/4 cup Chopped cucumber
100% Whole Grain Pita Pocket
1 Organic Sunshine Veggie Burger
Warm veggie burger according to package directions. Spread mayo or mustard on pita, tuck in the burger and remaining ingredients.
Thai Chicken Wrap with Peanut Sauce and Asian Slaw
This fresh take on what can seem ho-hum leftovers, is filled with protein to help satisfy you all afternoon. The zingy combo of veggies, cilantro, and lime is a refreshing change for spring.
1/3 cup Last night's extra grilled chicken, chopped (preferably organic)
1/4 cup Shredded cabbage (red or green or even both)
1/4 cup Grated carrot
1/4 cup Diced red pepper
1 Diced green onion
Tasty toppers: Fresh chopped cilantro and a squirt of lime
100% Whole grain tortilla/wrap
2 tsp Your favorite all-natural peanut sauce or Asian-inspired salad dressing*
*Make one yourself by whisking together 1/4 c. rice vinegar, 3 Tbsp all natural peanut butter, 2 Tbsp brown sugar, 1 Tbsp soy sauce, 1 tsp fresh lime juice and 1/4 tsp chili garlic paste, or to taste.
Combine chicken through green onion in a small bowl. Top wrap with mixture and roll up.
Grilled Sweet Potato Burger
My intern, Lindsey Toth, turned me on to this fantastic tower of goodness. It has grilled sweet potato rounds, caramelized onions, bean sprouts, and cilantro hummus (or any type of hummus you like). It is to die for! If you make the sweet potato ahead of time and then just briefly warm on the stove before assembling, this hot and hearty sandwich is super quick. Feel free to add your own favorite veggie fixings too.
1 sweet potato, sliced about half-inch thick rounds
Olive oil for grilling
1/4 cup Caramelized onions
2 Tbsp Cilantro hummus (or your favorite store bought kind)
Handful sunflower sprouts
100% whole grain bun, toasted
- Heat grill over medium. Brush sweet potato slices with olive oil and grill over medium high heat until cooked through, about 5-8 minutes per side.
- Spread each side of toasted bun with 1 Tbsp hummus. Layer on sprouts, onions, and grilled sweet potato.
Got other faves to help you shed pounds for spring? I'd love to hear about them.