Monday, 18 July 2011

Two lunch recipes that are good for health and weight loss

Tuna Sandwich
Ingredients :
6 thin cucumber slices
1 teaspoon (5 mL) lemon zest
1 tablespoon (15 mL) lemon juice
1/4 cup (65 mL) pea or radish sprouts
2 teaspoons (10 mL) minced fennel fronds
1 can white tuna, packed in water, drained
1/4 cup (65 mL) finely diced fennel bulb
1/4 teaspoon (2 mL) each salt and fresh cracked pepper
2 slices sprouted grain bread, such as Stonemill
Sprouted Grains - 3 Grain Bread

Instructions :
1. In a medium-sized bowl, combine tuna, fennel, fronds, lemon zest, lemon juice, salt and pepper.
2. Using a fork, stir to combine, breaking up any large chunks of tuna.
3. Arrange cucumber slices on one slice of bread.
4. Spread half of the tuna mixture over the cucumber and save the other half in an airtight container for another sandwich (will keep in the refrigerator for up to 3 days).
5. Top with sprouts and cover with the remaining slice of bread.

Eastern Salad
Ingredients :
Salt and pepper
1 small cucumber, diced
Juice of 1 lemon
3⁄4 lb (375 g) ripe tomatoes, chopped
1 1⁄2 tbsp (20 mL) olive oil
4 small whole-wheat pita breads
6 scallions, sliced
1 tbsp (15 mL) coarsely chopped fresh cilantro
1 tbsp (15 mL) coarsely chopped fresh mint
2 tbsp (25 mL) coarsely chopped fresh flat-leaf parsley
1 can (6 oz/170 g) tuna in spring water, drained and flaked

Instructions :
1. Preheat the oven broiler.
2. Place the pita breads on a baking sheet and warm under the broiler, 6 in. (15 cm) from the heat source, for a few seconds or until puffy, then carefully split them open through the middle and open out each one like a book.
3. Return to the broiler and toast on each side or until lightly browned and crisp, about 2 to 3 minutes.
4. Roughly tear the pita into bite-size pieces and set aside.
5. Whisk together the olive oil and lemon juice in a large serving bowl, and season lightly with salt and pepper.
6. Add the scallions, tomatoes, cucumber and tuna, and toss gently to coat with the oil and lemon juice.
7. Add the parsley, cilantro, mint and torn pita pieces to the serving bowl and toss quickly to mix.
8. Serve immediately.

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