Want something different than the usual cheese sandwich or looking to eat healthier? Read on for some tips and a tasty recipe for a healthy sandwich spread!
Tips for a healthy lunch:
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Make extra dinner and bring the leftovers for lunch — easy, quick, and tasty!
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Choose whole grain options, whether it’s bread, pasta, wraps, or pitas.
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Always add some vegetables to your lunch — raw veggies, soup, or blended into a spread like in the recipe below. That way, you’ll easily reach your 250g daily veggie goal!
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Keep varying your meals — that way, it stays tasty and ensures you get all necessary vitamins and minerals.
Recipe: Healthy Sandwich Spread
Ingredients:
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1 eggplant
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1 bell pepper
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2 large carrots
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4 garlic cloves
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1 can chickpeas, drained (265g)
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10 sun-dried tomatoes
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1 tbsp lemon juice
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1 tbsp olive oil
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Handful of walnuts
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Handful of arugula
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Pinch of salt, pepper, and paprika
Instructions:
Preheat the oven to 200°C (390°F). Chop the eggplant, pepper, and carrots into pieces and place them on a baking tray. Toss with olive oil and spices. Add the garlic cloves (with skin still on). Roast for 20 minutes, stirring halfway. Let cool slightly. Meanwhile, rinse the chickpeas. Remove the garlic skins and combine all ingredients in a food processor. Blend to your desired consistency — smooth or chunky. Season with extra salt and pepper to taste.
Serve with toasted bread and optionally top with extra arugula, avocado, or cherry tomatoes. Enjoy!
Tip: Store the spread in an airtight container in the fridge — it’ll keep for up to a week!