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Budget-Trimming, Healthy
Lunch-Time Meals
by Alice Osborne and Patty Liston
Pack a Lunch! Looking for an easy way to lower your weekly expenses, and still eat healthy? Put away the takeout menus, skip the cafeteria line, and try a sack lunch. Make these recipes in advance for healthy meals to go, and that do a good job of keeping the blood sugar balanced.
Avocado & Grapefruit Salad
Serves 6
 8 cup(s) lettuce, mixed greens, torn
2 grapefruit, peeled and sectioned
1 avocado, pitted, peeled, and sliced
2 tablespoon vinegar, raspberry
2 tablespoon avocado oil, or olive oil
1 tablespoon water
1 teaspoon sugar
1/8 teaspoon salt
On a large serving platter or 6 individual salad plates, arrange the mixed salad greens and/or spinach, grapefruit sections, and avocado slices.
For dressing, in a small bowl, whisk together raspberry vinegar, avocado or olive oil, the water, sugar, and salt. Drizzle over the salad mixture.
(Nutritional Info per serving: Calories: 134, Saturated Fat: 1g, Sodium: 60mg, Dietary Fiber: 4g, Total Fat: 9g, Carbs: 14g, Sugars: 7g, Cholesterol: 0mg, Protein: 2g
Exchanges: Vegetable: 1, Fruit: 0.5, Fat: 2
Carb Choices: 1)
 Download this recipe.
Vegetable Lasagne
Serves 6
 1 cup(s) carrot(s), sliced
1 cup(s) zucchini, sliced
1/2 cup(s) pepper(s), red, bell, diced
1 cup(s) spinach, chopped
1 cup(s) cottage cheese, low-fat
1/2 cup(s) cheese, ricotta, low-fat
2 egg substitute
1 teaspoon basil, fresh, minced
1 teaspoon oregano, fresh, minced
1 pepper, black ground
2 cup(s) marinara sauce, low-fat, low-sodium
9 pasta, lasagna noodles, uncooked
To prepare the vegetables, steam the carrots over boiling water for 2 minutes. Add the zucchini and steam 2 more minutes. Add the red pepper and steam 2 more minutes. Add the spinach and steam 1 more minute. Remove the vegetables from the heat. Combine all remaining ingredients except the marinara sauce and lasagna noodles.
To assemble the lasagna, place a little sauce on the bottom of a casserole dish. Place 3 noodles on top of the sauce. add a layer of vegetables and cover with a layer of the cheese mixture. add some sauce. Repeat. Add the last layer of noodles and top with some sauce. Refrigerate overnight. The next day, preheat the oven to 350 degrees. Bake the lasagna for 40 minutes until bubbly. Let stand 10 minutes prior to serving. Cut into squares and serve. (If you prefer to bake the lasagna immediately, cook the pasta before layering it.)
(Nutritional Info per serving: Calories: 271, Saturated Fat: 1g, Sodium: 520mg, Dietary Fiber: 4g, Total Fat: 2g, Carbs: 46g, Sugars: 11g, Cholesterol: 10mg, Protein: 18g
Exchanges: Starch: 3, Lean Meat: 1
Carb Choices: 3)
Download this recipe.
All-Star Peanut Butter Cookies
36 servings
 1/2 cup sugar
1 cup peanut butter
½ cup old fashioned oats
1 tsp vanilla
1 egg
Preheat oven to 375°F. Grease cookie sheets and set aside. In a medium bowl, stir together the sugar, the peanut butter, oats, vanilla and egg until well mixed. Using your hands, roll peanut butter mixture into 1-inch balls; place 2 inches apart on prepared cookie sheets. Flatten each ball slightly with a drinking glass that has been lightly greased and dipped in sugar. Lightly grease a small star-shaped cookie cutter; dip in sugar. Press into the center of each cookie. Bake about 9 minutes or until edges are set and bottoms are lightly browned.
(Nutritional Info per serving: Calories: 66, Saturated Fat: 1g, Sodium: 35mg, Dietary Fiber: 0g, Total Fat: 4g, Carbs: 7g, Sugars: 6g, Cholesterol: 6mg, Protein: 2g
Exchanges: Other Carb: 0.5, Fat: 0.5
Carb Choices: 0.5)
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