Thursday, April 19, 2018

Does the recent lettuce recall have you questioning what you’re going to have for lunch? If a salad is your go-to healthy lunch, we put together five lettuce-less options for your midday meal—with the help of the Summit Health dietitians.

Melissa Benzon, RD, LDN, CDE

  1. Lettuce-less salad. To get veggies in at lunch, I have patients make a lettuce-less salad. Take your raw veggies, nuts, or even fruit and top with dressing (homemade is better). If you put dressing on ahead of time, it can help soften the veggies. 
  2. Yesterday’s dinner. Leftovers are always a good choice too! To get more veggies in your diet, do ½ plate non-starchy vegetables with your protein. Or add more veggies to soups and casseroles to make up 50% of your meal. Try riced cauliflower instead of a starch. To avoid the typical butter on veggies, try olive oil with some vinegar or even homemade salad dressing. 

Jennifer Ruby, RD, LDN, CDE

  3. Healthy Sandwich. Try a half cup of tuna, chicken, or egg salad. Instead of mayonnaise try using light mayo, fat free Greek yogurt or smashed avocados. Put it all on a sandwich thin, whole grain bread or whole wheat wrap. Add cucumber slices or pepper slices to the sandwich and enjoy a small piece of fruit on the side.

  4. Turkey Burger. A turkey burger with a small whole wheat roll. On the side, enjoy a small piece of fruit or half a cup of canned fruit in (water or its own juice) and one piece of string cheese (made with part skim milk). 

  5. Pasta Salad. Try one cup of cold whole wheat or whole grain pasta salad with up to two cups of raw vegetables (broccoli, cauliflower, carrots, tomatoes, etc.). Add to that one tablespoon of olive oil, three to four ounces of lean meat, one or two slices of low fat cheese or ¼ cup of shredded cheese made with skim milk or 1% milk. On the side, try a a small piece of fruit.