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Johns Hopkins Health - Lunches to Love

Fall 2015
Issue No. 30

Lunches to Love

Date: October 9, 2015

MOVE OVER, KALE. A JOHNS HOPKINS CERTIFIED NUTRITIONIST HAS A HANDFUL OF SUPERFOODS TO SATISFY YOUR TASTE BUDS AND FUEL YOUR AFTERNOON.


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As you begin to think about what foods to pack in your child’s back-to school lunch box (or your own), Joshua Nachman suggests these unexpected options. Each boasts high levels of multiple nutrients and is low in calories.

1. QUINOA

TOP REASON: “It’s a filling, flavorful grain with all the essential amino

acids, which is good for muscle mass.”

TRY IT FOR LUNCH: Quinoa pairs well with most vegetables (try shallots or garlic for added flavor); this combo can be eaten at room temperature as a side dish, or tucked into your or your child’s favorite sandwich wrap.

2. SEAWEED

TOP REASON: “It’s one of the most nutritionally dense foods around, and is one of the few food sources of iodine and selenium, which help determine how well you use energy each day.”

TRY IT FOR LUNCH: Top salads with dehydrated, ground-up dulse or kelp flakes. Add a one-inch strip of kombu when cooking quinoa, beans or soups (remove before eating). The nutrients will have been transferred to the dish.

3. GOJI BERRIES

TOP REASON: “If you’re looking to make over your child’s lunch box, pick up a handful of these. Kids love the bright red color, and compared to other fruit they’re abundant in many more vitamins, fiber and protein. If you are a reluctant fruit and vegetable eater, try it in juice or smoothie form.”

TRY IT FOR LUNCH: Add them to a chicken, tuna or vegetable wrap. Make a trail mix using gojis, almonds, walnuts and dark-chocolate bits.

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