Brown Bag Lunches: Healthy Food is the New Junk Food

By Niabi

Published in

YouAlberta

9 min readOct 5, 2015

Image courtesy of @dashofnutrition on Instagram

Here’s my ordeal — on a weekly basis I have to face the struggle that is eating my lunch in class. Yes, I’m one of those people who pulls out a noisy wrapper during your mid-day course. And I hope that you are (unlike me) lucky enough to have a lunch break between your classes so that you can avoid this terrible and awkward routine. The other part of this routine that I’d like to caution you against is the dash to try and buy your lunch. Now, BEFORE you start abusing your debit cards with Timmies, Panda Express, and Subway I have some advice to share with you — I have had the absolute pleasure (and privilege) of collaborating with healthy food guru and third year Nutrition and Food Science student Anissa Armet. And yes, she is one of U of A’s own, so the secrets being shared with us are coming directly from home turf.

Consider yourselves very lucky, because these are all of Anissa’s personal health tips and handpicked recipes (so they’re not random foods that I have compiled under the influence of my “I eat everything I see” syndrome). Being the type of person who eats McDonalds and doughnuts hoping that there is something secretly healthy about them, this collaboration has definitely been an eye opener for me. It is definitely safe to say that you are all in good hands. So get ready to drool over these healthy and easy DIY snacks, because boy do they look delicious!

Strawberry Banana Whole Wheat Wrap

Just one cup of fresh strawberries will meet your recommended daily intake of Vitamin C. While most people know it as the scurvy-preventing vitamin, it also acts as a powerful antioxidant that enhances immune function and may reduce the risk for cardiovascular disease.

Sliced strawberries
1 sliced banana
1 whole wheat wrap
Peanut butter
Hemp hearts

Zucchini Parmigiana

Calling all athletes! Zucchini is a good source of potassium, which is important for muscle contraction and the transmission of nerve impulses.

Olive oil spray
200 g pancetta, chopped
1 small zucchini, chopped
1 can San Marzano tomatoes, crushed OR fresh tomatoes
Three large handfuls of organic arugula
Salt and pepper, to taste
Parmesan cheese, shredded
1 package whole wheat pasta of choice
Spray a large frying pan with the olive spray and heat on medium high heat. When pan is hot, add pancetta and cook until slightly crispy. Add zucchini to pan and cook until everything is crispy. Add crushed tomatoes, salt, and pepper to pan, turn heat down to medium, and cook for an additional 20 minutes. In the meantime, boil a large pot of water and cook pasta according to package’s instructions. After pasta is cooked, add to the frying pan containing the sauce. Add arugula and Parmesan cheese and stir well.

Greek Yogurt Ranch Dip

Compared to low fat plain yogurt, non fat Greek yogurt has double the amount of protein. So carrying those heavy textbooks around campus all day will soon be a piece of cake (sorry for the unhealthy food reference).

1 cup non fat Greek yogurt
1 package low sodium ranch dressing and dip mix
1 tbsp light mayonnaise made with olive oil (optional)
In a small bowl, mix Greek yogurt with half of the package of the ranch seasoning. Taste-test first before adding more. If you’d like it to be ranchier (is that a word? lol) add more of the seasoning. If you’d like the dip to be a bit creamier, add the mayo. Store in the fridge in an airtight container.

Spaghetti Squash Stir-Fry

As a good source of dietary fibre, potassium, and having only one third of the carbs, spaghetti squash can rightfully masquerade as a healthy alternative to actual spaghetti.

1 spaghetti squash
Oil, salt, and pepper
3 tbsp avocado oil
1 tsp sesame oil
3 garlic cloves
1 bell pepper, chopped
2 carrots, chopped
6–7 Swiss chard stalks (or sub celery stalks), chopped
2 shallots (or sub 1/2 onion), diced
2 cups Swiss chard (or sub other greens like arugula, spinach, or kale), chopped
1/2 roasted peanuts, chopped
Preheat oven to 400F. Cut the ends off the squash, cut in half length-wise, and scoop out the seeds from the middles. Drizzle the inside of the squash with a bit of olive oil (or any vegetable oil you have), salt, and pepper, then lay face-down on a baking sheet. Cook squash for 30–40 minutes, or until tender. Allow the squash to cool for 5–10 minutes before scraping out the “spaghetti”. In a large frying pan, heat avocado and sesame oils and garlic on high heat. Fry garlic until golden brown, then add the chopped pepper, carrots, and Swiss chard stalks. Cook for five minutes, or until slightly crispy. Add shallots and cook until translucent. Add in spaghetti squash and cook for another 5–10 minutes. Add peanuts and Swiss chard, stir to combine, and serve hot. Serves 4.

Quinoa Greek Salad

Quinoa is naturally gluten-free, high in fibre, and is a complete protein. This means that it contains all of the 8 essential amino acids that our body cannot produce on its own. It’s perfect for almost everything; from rebuilding lean muscle mass to losing weight. And the bonus is that it is extremely easy to make.

Mix ingredients together, in proportions/amounts of your choosing:
Cooked quinoa
Cucumber
Cherry tomatoes
Yellow bell peppers
Arugula
Avocado
Feta cheese
Avocado oil
White wine vinegar
Salt and pepper
Freshly squeezed lemon juice

Clean Eating Spinach Artichoke Dip

Even though spinach has high levels of calcium, it also contains phytates and oxalates, which are binding factors that prevent the absorption of the calcium in our bodies. But don’t worry; you’re still getting an excellent source of calcium from the low-fat cottage cheese.

1 tbsp olive oil
3 garlic cloves, minced
1 can (2 cups) white kidney beans (no salt added)
150 g soft tofu
1 tbsp lemon juice
1/4 tsp salt
1/2 tsp black pepper
1 can artichoke hearts (6 hearts or about 1 1/2 cup finely chopped)
4 cups spinach
In a small frying pan, fry the minced garlic in the olive oil until golden brown (watch it carefully or else it will burn quickly!). In a blender or food processor, blend together the rinsed and drained beans, soft tofu, lemon juice, fried garlic and olive oil, salt, and pepper until smooth. Set aside.
Heat a small potful of water until boiling and blanch the spinach (cook until wilted). Drain the spinach, and squeeze out any excess water using a fork. Chop up the spinach and add it to the bean mixture, along with the chopped artichoke hearts. Stir until combined. Serve either chilled or warmed based on preference.

Homemade Granola Bars

Oats contain a high amount of soluble fibre; more than any other grain. Fibre suppresses appetite, helps control blood glucose levels, and will keep you regular. And by making your own granola bars, you are reducing the amount of used wrappers and cardboard boxes you use (i.e. you’ll make less noise if you are one of the unfortunate souls eating in class).

1 1/2 cups oats
1 cup dates
1 cup roasted almonds, roughly chopped
2 tsp ground chia seeds
1/4 cup peanut butter, or other nut butter
1/4 cup honey, or sub agave nectar for vegan version
1 tsp vanilla extract
Preheat oven to 350F. Roast oats for 10–15 minutes until slightly browned (this step is optional). While oats are roasting, soak dates in warm water for about 10 minutes. Drain and pulse dates in a food processor until a “dough” forms.
In a medium-sized bowl, mix oats, dates, almonds, and ground chia seeds until combined.
In a small pot, heat peanut butter, honey, and vanilla on low until completely melted. Add to oat mixture and mix with a spatula until completely incorporated. Place granola mixture in an 8x8 baking dish lined with parchment paper. Using a spatula or fork, press firmly on the mixture so it is densely packed. .
Since I’m planning on taking some of these when I travel, I baked the granola bars for 20 minutes at 350F, and then let them cool completely and cut them. This helped them stay together better, and the result was chewy and slightly crunchy perfection! You can freeze the mixture instead if you prefer them to be less chewy, then cut them into bars and store.

Clean Chocolate Chip Muffins

Even though whole wheat flour and fortified white flour both contain vitamins and minerals, whole wheat flour has the added benefit of having an extra boost of protein and fibre, which will help keep your stomach quiet during those early morning classes.

1 cup whole wheat flour
1/2 cup oat flour (oats ground into a flour using a blender or coffee grinder)
1/2 cup coconut sugar
3/4 tsp baking soda
3/4 tsp baking powder
1/4 tsp salt
1 tbsp hemp hearts, optional
1 tbsp ground flaxseed, optional
1 cup Greek yogurt
1 egg
1/4 cup applesauce
2 tbsp melted coconut oil
1 tsp vanilla extract
3/4 cup chocolate chips
Preheat oven to 350˚F. In a large bowl, mix dry ingredients together. Set aside. In a smaller bowl, beat together the rest of the ingredients (except the chocolate chips) so that the mixture is smooth. Add to the dry ingredients and mix until almost fully incorporated. Stir in the chocolate chips without over-mixing.
Line a muffin tin with 12 muffin liners and spray them with cooking oil spray. Fill muffin liners evenly with muffin batter, then bake muffins for 20–25 minutes, or until a toothpick comes out clean. Allow muffins to cool for 5 minutes in the tin, then remove and let them cool completely on a cooling rack.

Banana Walnut Zucchini Bread

While bananas are thought to be potassium powerhouses, they pale in comparison to other foods like potatoes, oranges, and dates. However, they are high in Vitamin B6, which is important for immune function, carbohydrate and amino acid metabolism, and cognitive function (brain food! Aka an A+ on all of your exams.)

2 very ripe bananas, mashed
1/4 cup agave nectar*
1/2 cup applesauce
1 flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water)*
1 tsp vanilla extract
2 tbsp coconut oil, melted
2 cups whole wheat flour
1 scoop plant based protein powder (I used Vega’s Protein & Greens Vanilla flavour)*
1/4 cup hemp hearts
1 1/2 tsp ground cinnamon
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
3/4 cup walnuts, chopped
1 heaping cup shredded zucchini, dried between paper towels .
Preheat oven to 350F. In a large bowl, combine mashed bananas, agave nectar, applesauce, flax egg, vanilla extract, and coconut oil until smooth. Set aside.
In another mixing bowl, combine the whole wheat flour with the protein powder. Add hemp hearts, cinnamon, baking soda, baking powder, and salt and mix to combine. Add dry ingredients to wet ingredients and stir until almost combined. Add walnuts and shredded zucchini, and mix with a spatula until just combined (don’t over mix!). Pour and evenly spread out the batter into a greased loaf pan and bake for 45–50 minutes, or until a toothpick comes out clean and the loaf is browned around the edges. Allow the loaf to cool for 30 minutes in the pan, then remove from the pan and allow to completely cool on a cooling rack. . *If you’re not a vegan, you can substitute these ingredients for other products, such as honey, a regular egg or egg whites, and whey protein powder.

Congratulations if you’ve managed to last this long. You are now free to run to your kitchen!

All recipes are by Anissa Armet via Instagram @dashofnutrition

Brown Bag Lunches: Healthy Food is the New Junk Food

By Niabi

Written by YouAlberta