Martha Stewart Living Radio: The Radio Blog

Fun and Healthy Lunch Recipes from Betsy Karetnick

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Betsy loves this Turkey Ceasar Sandwich from Everyday Food.

In an attempt to stay healthy and alert throughout the day, many of us look for nutrition-filled, low-cal lunch options. In doing so, it's also very easy to fall into the boring lunch rut. There's only so many grilled chicken salads or turkey sandwiches one palate can stand.

Betsy Karetnick, who is undoubtedly the queen at dishing up fun and healthy lunches, shared some of her favorites on today's "Morning Living" in an effort to help listeners spice up their midday meals.    

Farro Salad - Farro is a great whole grain that can be served as a side dish for dinner or the main event for lunch. It can be soaked in cold water or boiled for 20 minutes. Try making a cup for starters. Add chopped veggies of your choice, including tomatoes, cucumbers, red onions, and bell peppers. Top with 2 ounces of feta or another cheese, or go for cooked chicken if you’re watching the dairy. Add olives and chopped herbs, such as parsley, chive, or basil. Dress with 2 tablespoons of olive oil, 2 tablespoons of red wine vinegar, salt, and pepper. This should be enough for a couple of lunches.

Mediterranean Chicken Sandwich - Roast two chickens one night at your house. Use one for dinner and the other for leftovers. Chop the chicken, a hardy lettuce, tomatoes, peppers, cucumbers, and kalamata olives together. Add chpped fresh oregano if you have some. Dress with a tablespoon of olive oil, tablespoon of lemon juice, salt, and pepper.  Use as many veggies as you like with no more than a handful of chopped chicken. This is great in a bowl or stuffed into a whole wheat pita.

Soba noodle salad - This recipe makes a meal. Scale it down or have for dinner, and use leftovers for lunch!

Homemade Hummus & Veggies - This recipe is fairly large, but hummus keeps for a while. Also feel free to chop the recipe in half. Just about any vegetable goes with hummus. They're great raw or blanched.

Turkey Caesar Sandwich - This is a creative take on an old favorite.

SPECIAL NOTE:   Add great fruit to round out any and all of these meals! Cherries, blueberries, peaches, watermelon, nectarines etc. Vegetables are unlimited, and if you’re still hungry try a handful of roasted, unsalted nuts .

Comments (3)

  • These all sound great. Do you have some ideas for breakfast that don't call for breakfast foods? I have a problem eating first thing in the morning and not fond of breakfast foods. Thanks!

  • Hi Berneda,

    Glad you liked these recipes. In terms of healthy breakfasts, we've got some great ideas here: http://www.wholeliving.com/photogallery/eat-breakfast-like-a-nutritionist. Secondly, if you don't like traditional breakfast food, maybe you could try a unique take on traditional breakfast cereal, like these here: http://www.wholeliving.com/article/the-hottest-cereals. Personally, I love to have plain yogurt with fruit, almonds, and honey in the morning. It's a really nutritious and yummy way to start the day. Hope this helps!

  • March 16, 2013

    WHERE CAN I FIND BETSY KARETNICK?

    Sirius XM or elswhere?

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