Beyond the Cold Cuts – Packing Easy, Healthy Lunches

These days, we are all trying to feed ourselves and our kids better by making low fat, less sugar and more vitamin and mineral packed choices. This effort has to include what we eat outside of the home, too. So, we’re taking the show on the road and packing healthy lunches for work or school. I did some digging and found a few protein and energy rich recipes that can be kept cool or at room temperature. This makes traveling easy and safer.

Read the entire August issue of City Social online at or pick one up around town!

Edamame Salad
1 bag (1 lb.) frozen shelled soy beans
1 bag (1 lb.) frozen corn
1/4 cup water
2 tablespoons olive oil
1 small onion, chopped
2 ripe medium tomatoes, chopped
1 teaspoon kosher salt
1/4 teaspoon cracked black pepper
1/4 cup minced basil 

Cover and steam the edamame and corn in the water for about 5 or 6 minutes in the microwave. Drain the beans and corn, stir in the olive oil and the rest of the ingredients and let cool. Serve immediately or chill and pack in small cups with crackers for lunch.

Black Bean Wraps
1 can black beans, drained and rinsed
2 ripe medium tomatoes, chopped
1/2 red onion, chopped
2 tablespoons cilantro, minced
1 tablespoon olive oil
1/2 cup cheese
Salt and pepper to taste
4 Spinach or other flavored tortillas, fajita size 

Stir all the ingredients together and season with salt and pepper. Wrap the tortillas in a paper towel and warm for about 30 seconds in the microwave. Place about one big serving spoon-sized portion of bean mixture in the center of each tortilla. Roll the tortilla up tucking in the ends. Wrap with a sheet of wax or parchment paper, seal in a plastic bag or container and pack for lunch with some extra veggies.

Peanut Butter Super Sandwiches
1/2 cup natural creamy or crunchy peanut butter
1 4-ounce snack cup of no sugar added applesauce
1/2 cup finely chopped apples
1/4 cup raisins
1/4 cup walnuts, if desired
4 or 6 slices of wheat bread 

Stir all ingredients together with a spatula. Spread evenly on wheat bread and serve. Makes two hefty sandwiches or three nicely-filled ones. Place each sandwich in an airtight container and send for lunch with a banana.


2 responses

  1. Love these ideas, Teresa! Victoria will go crazy for the Edamame Salad, definitely adding this to my grocery list next week 🙂

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