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Tina Ruggiero | Nutrition Expert, Cookbook Author and Spokesperson

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Bites with Benefits: Make Better Lunches!

Feb 28, 2014 by pixeljuice

In my two decades of private practice, my clients who’ve been most successful losing weight and keeping it off were those who incorporated flavor and variety into their diet.  It sounds trite, but it’s true; preparing meals that are satisfying, have eye-appeal and don’t seem like “diet food,” make healthy eating enjoyable.  After all, if you take the joy away from mealtime, what’s left?

It’s so simple to whip up delicious, nutritious, creative sandwiches, and I do so with Jerry Penacoli on Daytime. If you’re inspired by my segment, here are fourteen different sandwich fillings to try.  (Yes!  That’s enough combos for two weeks!) Vary the bread, and you’ll have even more options!

[youtube]http://www.youtube.com/watch?v=_eaUXuCa-YI[/youtube]

I also like to toast my sandwiches or use a panini press, since melted cheese can be a more powerful flavor than cheese alone.  Here’s the food science nugget that explains why:  Heat brings out the umami flavor of cheese, making it more savory and delicious.

Bon appetit!

  1. Kippers + Red Onions + Mayo + Roasted Red Peppers + Avocado
  2. Egg Salad + Mustard + Smoked Paprika
  3. Fresh Spinach + Artichokes + Aged White Cheddar
  4. Cooked Egg Whites + Roasted Asparagus + Sliced Tomatoes
  5. Sliced Bananas + Coconut-Peanut Butter + Honey Drizzle
  6. Nutella + Strawberries
  7. Whipped Cream Cheese + Smoked Salmon + Fresh Dill
  8. Fontina Cheese + Prosciutto + Arugula + Olive Oil Drizzle
  9. Cottage Cheese + Pineapple + Cinnamon
  10. Pesto + Sliced Hard-Boiled Egg + Mozzarella
  11. Strawberries + Avocado + Age White Cheddar
  12. Rock Shrimp + Mayo + Fresh Spinach + Chorizo
  13. Tuna Packed with Jalapenos + Sharp Cheddar
  14. Roasted Eggplant, Peppers & Onions + Pesto + Mozzarella

Filed Under: Food and Drink, Food/Cooking, Nutrition, Television Tagged With: daytime, lunch, sandwiches

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