4 healthy and tasty lunch recipes

Health & Well-Being has become more important than ever, especially during this COVID-19 crisis. People look out for healthy food to maintain a good immune system as a way to proactively protect their health and their families’. This is seen through search engine analysis: consumers’ online searches for “immunity, stress relief, medicinal benefits” have continued to rise.[1]

However, in stressful times, people tend to eat more food that is filled with high sugar, fat, and salt. It’s unfortunate, but safe to assume, that millions of people around the world have been facing long term stress during this multi month pandemic. When stress persists, the nervous system releases cortisol, which increases appetite and affects food preference[2]. Research has shown that high levels of stress increase consumption of sugar, fat, & salt. Once ingested, fat and sugar rich foods, commonly referred to as “comfort food,” seem to have a feedback effect that decreases stress related emotions and help people to feel better.

So how can consumers stay healthy in these stressful but critical times? No one single ingredient is the “perfect” answer to help consumers stay healthy. However, several international organizations such as FAO[3] and WHO[4] remind us that a balanced and varied diet that fulfills your country dietary guidelines:

• rich of fruits and vegetables,
• providing an adequate level of protein and whole grains,
• and limiting the intake of added sugar, fat and salt

is the proven way to maintain good health. As stated by WHO[5] in one of its recent communication “Good nutrition is crucial for health, particularly in times when the immune system might need to fight back”.

So how can consumers put these recommendations into action? And how can you support your consumers with healthy and innovative ideas in these challenging times? We have asked Sébastien to share with us 4 of his favourite healthy lunch time recipes in the hope to inspire you to create, bake, cook and eat with balance in mind. Health & great taste go hand in hand; and luckily for us, Sébastien has become the expert in finding the perfect middle ground.

[1] https://www.foodnavigator.com/Article/2020/03/18/Coronavirus-sparks-staggering-growth-in-online-searches-for-foods-with-functional-benefits-report
[2] https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat
[3] http://www.fao.org/3/ca8380en/CA8380EN.pdf
[4] http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/food-and-nutrition-tips-during-self-quarantine
[5] http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/food-and-nutrition-tips-during-self-quarantine

This healthy sandwich features innovative sprouted grains that increase the bioavailability of some vitamins and minerals. It also includes sunflower seeds that help lower blood pressure, cholesterol and improve blood sugar management as they contain vitamin E, magnesium, protein, linoleic fatty acids and several plant compounds.

The topping consists of tasty crispy ham and romanesco broccoli that has a great nutritional value, providing zinc, carotenoids, iron, vitamin C, and folate. Also, it includes feta cheese, sweet potato cream cooked with rice milk, and broccoli sprouts with a Romanesco seasoning made with white balsamic vinegar.

For the Sprouted Grain Bread Recipe, click here

This sandwich is held together by 2 slices of Puravita Whole Grain. Whole grains, which includes all parts of the grain is said to be healthier than refined grains because the grain provides fibres, B vitamins, and minerals, the germ is packed with minerals and vitamin E, and the endosperm contains carbohydrates and proteins.

Inside it features slow cooked steamed chicken, which is the best cooking method for keeping the meat lean and to retain all of the vitamins and minerals. There is also a light Caesar dressing made with Greek yogurt, shaved parmesan, sundried tomatoes, and iceburg lettuce. This is a refreshing but hearty twist on a Caesar salad that is both tasty and nutritious.

For the Puravita Whole Grain Bread Recipe, click here. 

In this vegetarian lunch, cauliflower and broccoli steal the lunch time spotlight. The soup is made with cauliflower, vegetable stock, curry powder, and coconut cream and the oat flake toast has a topping of broccoli paste, black garlic, roasted almonds, and purple cress.

Cauliflower and broccoli belong to cruciferous family and have similar properties : great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium. They bring antioxidants and fibre to the meal which helps also to lower the cholesterol level. And for some additional fibres, proteins and minerals such as iron and magnesium, a toasted oat flakes bread stick is paired.

For the oat flake bread, click here 

This plant based sandwich is a fresh and tasty sandwich featuring grilled avocado and quinoa on a hearty O-tentic spinach bun with a vegan cream cheese spread. Quinoa is a great addition to lunch because it contains fibers, minerals, antioxidants and all nine essential amino acids. Avocados are great because they contain more potassium than banana, helps to have a better essential fatty acid profile (i.e. omega-6) and provides many essential micro-nutrients such as vitamin K, C and E.

For the Spinach Bagel recipe, click here.