by Ashleigh Feltham
Accredited Practising Dietitian and Accredited Nutritionist
It’s time to upgrade your lunch. Are you sick of the same sandwich every day, or do you want to save some money and not have to buy lunch out every day? Here are three easy and quick lunch recipes to save and share with your friends. All three have quality fish sourced from the best in the business – Safcol Seafood – so you know that what you are eating is good for both your body and the environment.
Tuna Greek Salad Wraps
Upgrade your lunch with this is a wrap with a delicious twist. Safcol Tuna in Springwater adds both protein and healthy omega 3 fat to keep you feeling fuller for longer. Tuna is also a great source of iron which supports your immune system to stay strong and is required to transport oxygen around your body. Iron is also needed to make neurotransmitters in your brain.
When selecting the flatbread wrap, opt for whole-grain which gives your body more fibre, vitamins and minerals like zinc for a strong immune system, B vitamins to allow your body to make energy from the food you eat, magnesium needed for normal nerve and muscle function. Phosphorus and manganese for strong bones and copper which is needed for making red blood cells and maintaining your nerve cells.
Cucumbers are a good source of fibre for fullness and gut health. Tomatoes have an antioxidant called lycopene which supports the health of your heart and reduces your risk of some cancers. Capsicums add vitamin C to further support the health of your immune system. Cos lettuce adds more fibre to the wrap as well as vitamin K which allows your blood to clot normally and plays an important role in creating strong bones. Cos lettuce also is a source of vitamin C and vitamin A which keeps your eyes working at their best and supports your immune system function.
Feta is not only delicious but adds more protein to the wrap as well as calcium needed for strong bones and teeth. Calcium also plays an important role in allowing muscles to contract normally.
Salmon Baked Wraps with Leek and Jarlsberg
This wrap is both mouth-watering and a gold star for the nutrition it provides your body. Safcol Salmon in Springwater is a great source of omega 3 fat which is needed for your brain to function. The two main components of this fat called DHA and EPA are vital for your body to function normally and the DHA is the main type of fat found in your brain. Omega 3 fat also supports healthy cholesterol levels with more ‘good’ HDL and less ‘bad’ LDL and triglycerides.
Leeks are a good source of vitamin C which is needed for your body to make the protein collagen, also vitamin A which supports your immune system function and eyesight. Also, vitamin K needed for your blood to clot normally and for your bones to stay strong. Extra virgin olive oil is a star oil and adds over 36 different antioxidants to this wrap. As a monounsaturated fat it also supports your cholesterol to stay in healthy ranges.
Cheese adds more protein to this meal as well as calcium needed for strong bones and teeth. Salmon is a source of vitamin D which is the key for calcium to be absorbed properly in your body. So, this wrap combination is perfect. The whole grain wrap makes this lunch perfect by providing your body with more fibre and micronutrients than refined wrap varieties.
Smoked Salmon and Marinated Kale Bagel
If you are a fan of a bagel upgrade your lunch with this one this week. The Safcol Premium Smoked Salmon add the perfect flavour and is the star of the meal. Salmon has its own antioxidants which mean that this meal helps to fight off free radicals which can cause damage and disease to the cells of your body. Salmon provides a great source of anti-inflammatory omega 3 fat which is essential for the health of your nervous system. If you can find a whole-grain bagel this is the best choice and will provide more important vitamins and minerals and fibre that your body needs to stay healthy. You need 3 serves of whole grains or 48g every day and this meal could be 2 servings if the smart choice is made.
Ginger is a powerful spice with anti-inflammatory and antioxidant properties. Kale leaves are not only delicious but also add fibre, folate which is needed for your body to make and repair DNA and vitamin A and K. Lemon juice provides a perfect tang flavour as well as vitamin C which supports your immune system to work at its best.
For the ingredients and directions to this recipe follow this link:
Take home message
There is no need to be bored or spend money on eating out when you have these three delicious and nutritious recipes at your fingertips. It’s time to upgrade your lunch.
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