SERVINGS: 8
SERVING SIZE: 1 cup (144 grams)
PREP TIME: 5 minutes
COOKING TIME: 15 minutes

Ingredients

• 2 cups fresh raspberries
• ½ cup raisins
• ½ cup unsweetened shredded coconut
• ½ cup raw pumpkin seeds
• ¼ cup (72 milliliters) maple syrup
• 4½ cups cooked couscous

Instructions

1. Add raspberries, raisins, shredded coconut, pumpkin seeds and maple syrup to warm, cooked couscous. Mix well and serve.

NUTRITION PER SERVING: 220 calories, 6g total fat, 2g saturated fat, 0mg cholesterol, 8mg sodium, 37g carbohydrate, 4g fiber, 12g sugar, 7g protein, 258mg potassium, 147mg phosphorus

SERVINGS: 10
SERVING SIZE: ½ cup wheat berry blend with ¼ cup vanilla yogurt (68 grams)
PREP TIME: 20 minutes
COOKING TIME: 15 minutes

Ingredients

• 1 cup raw wheat berries, rinsed
• 1 cup red pear, diced
• 1 cup red grapes, diced
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• 2½ cups vanilla yogurt

Instructions

1. Rinse wheat berries in strainer and place in a pot with 2½ cups water.
2. Bring to boil, then cover and simmer until wheat berries are tender and most water is absorbed, about 15 minutes.
3. Remove from heat and drain any remaining water.
4. Place wheat berries in a medium bowl. Mix in pear and grapes.
5. Stir in cinnamon and nutmeg.
6. To serve, place ½ cup wheat berry blend in bowl and top with ¼ cup vanilla yogurt.

Cooking Note: Store leftovers in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 6 months.

NUTRITION PER SERVING: 140 calories, 1g total fat, 1g saturated fat, 3mg cholesterol, 38mg sodium, 28g carbohydrate, 4g fiber, 12g sugar, 6g protein, 249mg potassium, N/A phosphorus

There are countless benefits of breaking for lunch during your work day — reducing stress, increasing concentration, sustaining energy, feeling better and many more. However, unhealthy food choices and overeating can greatly hinder, if not cancel out, those positive results. By including better-for-you food and beverage choices and being mindful while eating, you can boost the positive benefits and fuel your body to get you through the rest of your workday with vitality.

Mindful eating is a skill that takes practice. It means avoiding emotional food decisions and distractions at meal time. When we eat “mindlessly” we are not really present during our mealtime, which can lead to health problems. Don’t let emotions, stress or deadlines sway your ability to maintain healthy eating habits during a busy work day. Practice being present, enjoy a breather, savor each bite and come back to work recharged.

Tips for a Mindful and Healthy Business Lunch

1. When eating out, research the restaurant ahead of time. Most restaurants have online menus available. Check out apps that can help you find healthy dining options in your area or that reveal the nutritional content of many foods. Figure out your meal ahead of time and avoid the risk of impulse ordering.
2. Drink a big glass of water before you start your lunch break. Research has shown that drinking about 16 ounces of water prior to a meal can help you avoid temptations. Additionally, thirst and hunger triggers come from the same part of your brain, meaning that while you may feel hungry, you could just be thirsty. Drinking water 15 minutes before eating can help curb cravings and discourage overeating.
3. Pack your lunch the night before. Your work day is busy enough. Avoid a hectic morning and pack something the night before when you’ve had a chance to decompress and can make mindful decisions. Have you heard about “salad in a jar” — it’s a solution for a healthy, custom and delicious grab-and-go option.
4. When eating with others, remember to savor. It’s easy to get distracted by office chatter when networking with colleagues. Eating becomes so automatic that you may look down at your plate and notice your food already is gone. Savor each bite. For example, notice the texture of the food in your mouth or identify the different flavors as you chew to help avoid overeating.

Healthy Eating Tips for Dining Out

• Order the smallest size available
• Choose to drink water, unsweetened tea or club soda
• Request that the bread/chips be brought out with your meal or avoid altogether
• Ask for dressing or light sauce on the side
• Choose grilled, baked, poached or steamed proteins
• Aim to make a meal out of a salad and additional protein
• Share your appetizer, salad, entrée and/or dessert
• Use lemon, olive oil, and/or vinegar to flavor

There are many reasons to take a lunch break and keep it sacred. Remember that lunch can be delicious and healthy. Schedule a daily break to refresh your mind and feed your belly.  Your body and your company will thank you for it!

 

Japanese

This cuisine is rich in fish, vegetables and rice, with many delicious and nutritious options. Chopsticks are used to eat most Japanese dishes. While traditional Japanese cuisine is prepared steamed, boiled or raw, be mindful of added sodium and fried preparation methods.

Nutritious Japanese options:

• Steamed edamame: A perfect appetizer, these green soybeans have a slightly nutty flavor and provide protein and fiber.
• Hiyayakko: Cool tofu topped with daikon, grated ginger or mustard delivers a delectable flavor and the benefit of protein and healthy fat.
• Sashimi: Thinly sliced meat or fish naturally high in protein and satisfying. Select from ikura (salmon), ahi (tuna), ika (squid), kani (crab), ebi (shrimp) and unagi (eel).

Thai

Traditional Thai dishes require a fork and spoon. The spoon is used to move the food you are eating to your mouth, and the fork is used to help push food into the spoon.

Nutritious Thai choices: 

• Tom yum soup: Spicy and sour with herbs and spices, this soup will satisfy an adventurous palate. Please note the soup may be high in sodium.
• Summer rolls: Also known as “fresh spring rolls,” this appetizer often is made with shrimp and vegetables and wrapped in rice paper. Use peanut dipping sauce sparingly.
• Satay: Grilled meat or tofu laced onto bamboo skewers are packed with protein and sure to satisfy. When preparing at home, flavor with lime, turmeric, garlic and red chili. If enjoying out, use the peanut dipping sauce sparingly.
• Broth-based curry: Two of the most common curries, red and green, have fresh herbal flavor and pair well with seafood. Jungle curry (gaeng pah or kaeng pa) and sour curry (gaeng som or kaeng som) are popular broth-based soups without the addition of heavy cream.

Ethiopian

Injera is a flatbread made from teff, a cereal grass that’s fermented with water and baked into large, airy pancakes, with the texture of crepes and the flavor of sourdough bread. Whole-grain teff flour is incredibly nutritious — high in fiber, iron, calcium, a complete amino acid profile and gluten-free. To eat Ethiopian food, tear off a piece of injera, scoop up your food, roll it up and pop the whole thing into your mouth — and repeat until satisfied.

Nutritious Ethiopian choices:

• Misir wat: This red lentil curry made with garlic, olive oil, ginger and onion is a great option if you are looking for a spicy, warm stew.
• Shiro alecha: A mild stew of seasoned ground lentils, chickpeas or peas. This is a terrific option to be served with injera if you want a dish with a milder flavor profile.
• Gomen: Ethiopian style collard greens – perfect for your little leafy green lover — that pair perfectly with fresh lemon juice! When preparing at home add paprika, ginger root, turmeric and all spice for flavor and a boost of antioxidants.

Mexican

Eating tacos with a fork and knife is unacceptable in the Mexican culture. Therefore, be polite: Use your hands! Mexican cuisine is filled with flavors and ingredients such as cilantro, garlic, avocado, beans, onion, chili peppers and more.

Healthy Mexican options:

• Salsa de piña picante: A sweet and fresh salsa made with pineapple, cilantro and lime juice.
• Guacamole: Add tomatoes, lemon juice, jalapeños, and cilantro —these ingredients give a kick of flavor to a traditional guacamole.
• Sopa de habas: This fava bean soup is filled with a flavorful aromatic base of tomatoes, garlic and onions. Fava beans are very nutrient-dense, containing folate and iron.
• Chicken carnitas tacos: Crispy, tender chicken with hints of lime, cumin, garlic and orange juice! These ingredients give your chicken carnitas a fresh and pleasant taste.