making sarnies healthy again

TODAY'S MENU

SALMON AND SUN-DRIED TOMATO OPENED SANDWICH

Had a really busy morning, worked out for 30 minutes before getting ready for work and I new I would have to walk around London due to work events so decided do something quick and easy and as the thought pop up in my mind also did the fancy for a sarnie.

As I had some steamed salmon ready in the fridge the solution was easy

2 slices of wholegrain bread - I buy a seedy one from Salisbury's that is so yummy and has only 69 calories per slice.

1 small salmon fillet - steamed

4 chunks of sun-dried tomatoes

30g of cream cheese (I use Philadelphia extra light - one good trick is to buy the little pots that are 1 serving and very practical to take to work)

1 hand full of green salad

6 stalks of broccoli

6 baby carrots

Cut the broccoli in half length to make it quicker to cook, give it a wash and microwave it for about 2 minutes. Baby carrots are nice and soft so just chop them in small peaces; you could even leave them whole and have the whole plate as finger food.

while the broccoli cooks toast the bread then just spread it with the cream cheese, cut the tomato into small pieces and spread that and the chunks of salmon over the bread.

season the salad and veggie with very little salt some black pepper and olive oil - it I was at home would've probably used some balsamic vinegar as well and maybe even some fromage frais.

It made a lovely lunch in a whole and just as feeling as any other of my dishes because it still offered enough whole foods!! Also the amount of raw food helps a lot! If you are in a hurry and need a quick healthy lunch, what would you make???

trying new and good things

my whole life I have struggled with diets and at almost 33 and after 5 years living in London I've made a decision that my life must change and the way of doing that would be to ditch a few bad habits and find new really good ones.

As I love food it was crucial for me to find suitable menu options and about 3 weeks in, it feels great!

I really don't know how much I lost so far,  I am avoiding the scales for now,  however I can already wear a couple of pairs of trousers that haven't fit me for at least 1 year now.

I have mainly replaced processed food for wholegrain ones and replaced dinner for something smaller, usually liquid. As you'll see my lunch is now nutritious, delicious and really feeling.

Today’s menu: pasta salad

 the picture isn't brilliant as I've done that at work and my mobile's camera isn't great

50g brown rice pasta

1 small salmon fillet steamed

100g fromage frais seasoned with mustard, soya sauce

 about 6 baby carrots - raw and chopped

1 plum tomato

about Tender Stem Broccoli

+- 80g of sweet corn

1 golden delicious apple 

I will tell here how I prepared to take it to work as a pack lunch, we do have microwave there and sometimes I leave certain bits to cook there to save me on prep time.

Cook the pasta and season it with extra virgin olive oil, balsamic vinegar, oregano and thyme plus salt and pepper to taste. Steam the salmon fillet for about 20 minutes, I usually steam two fillets at a time and that leaves me with protein for 2 meals ready in the fridge. It will also avoid the salmon going off.

In a Tupperware mix the seasoned pasta and the salmon. In another container season 100gr of fromage frais (fat free) with a bit of soy sauce, Dijon mustard and ½ a teaspoon of ketchup.

Chop the broccoli and pop in the microwave for about 3 minutes, enough to cook but still crunchy. In a salad bow chop all the veggie and the apple and mix in the fromage frais sauce and the pasta with salmon.

This dish had about 590 calories which seams like a lot - but since I don’t eat dinner and providing breakfast and the snacks through the day are not high in calories – isn’t really a bit deal. That said I most confess I found it was just too much food, on a next time I’ll probably reduce the amount of veggie, maybe just the apple, broccoli and corn or carrot will do well.