Think lunch meat sandwiches are healthy? Well, think again. Most people I work with think that their daily turkey sandwich is a ‘healthy’ choice for lunch. I, respectively disagree. For some reason, over the past decade or so, there has been more and more emphasis on the importance of protein. Oh, puh-lease, I rarely have a client who isn’t getting enough protein. Most people, depending on activity level and age, need 50-60g of protein per day (about 0.8-1.0g protein/kg). To put that in perspective, 3.5oz of cooked chicken breast contain ~30g of protein. Considering most Americans eat meat 2-3X a day you can see that protein isn’t something we are lacking in.
Another food that contains protein? Broccoli. Calorie for calorie, broccoli has more protein than a sirloin steak, but the steak also has 55 mg cholesterol and 1.7 grams of saturated fat. Plant foods can be great sources of protein, especially compared to meat sources which are often high in both cholesterol and saturated fat.
Processed meats, like salami, hotdogs, sausages, and lunch meats also contain nitrates. Try cutting back on your processed meat intake and try my “un-turkey” sandwich instead. Other “un-turkey” options: Tofu Salad, California Club, Better than Tuna Salad
The Un-Turkey SandwichMy go-to sandwich for lunch and light dinners, this hearty sandwich is packed with protein and vegetables.
Ingredients: (makes 4 sandwiches)
Herbed Cashew Cheese (recipe from TheHealthSeeker’s Kitchen)
1 ripe avocado
1 heirloom tomato
1 cup spinach leaves
8 slices sprouted whole wheat bread
Make the cashew cheese.
Assemble sandwiches: Spread thin layer of cashew cheese onto bread slices. Top with 1/4 avocado, tomato slices, and spinach leaves. Repeat to make the rest of the sandwiches.
What’s your favorite un-turkey sandwich?