Hello everyone! Happy Monday! I wish you the BEST start of the week!
Haven't we all had those days were we are running and super busy? YES! It's completely normal since we are constantly balancing work, a household and just life itself! Do we always feel so pumped about cooking a super elaborated nourishing meal? Mmm not so much, right?
I have to say, that our meals don't always have to look so nice and fancy! Because we sometimes lack time, energy or both to cook!
In order to have a quick but yet nourishing meal we can focus on the three macronutrients: protein, carbohydrates and fat.
I know many of you might think that sandwiches are not nutrient dense and "might get you fat". Well, these are some recommendations that you can follow to make a yummy but nutrient dense sandwich!
Carbs: using whole grain bread to get fiber in. How to find out this? By checking the nutrition facts label. There is a tool to determine this easily and it's called the 10:1 rule, which means that for every 10 grams of carbohydrates there should be 1 gram of fiber. First, you check the total carbohydrate number in grams and divided by the amount of fiber (in grams). For example, if the total carbohydrates is equal to 36g and the fiber is equal to 5g. The result will be 7.2, which indicates that this product has a high amount of fiber because the ratio is greater than the grams of fiber per portion. This in one of the most recommended tools to verify if a product is really whole grain or not! No bread? Switch it up and make yourself a quesadilla! Making sure if you include wheat tortillas focus on the fiber as well and corn tortillas too!
Veggies: add some leafy greens and other veggies like tomato, alfalfa sprouts, grilled veggies like zucchini, eggplant, mushrooms, etc. By this, you will add an extra boost of fiber! Also, veggies are rich in certain micronutrients and antioxidants.
Fat: you can add olive oil if it's a capresse salad sandwich, avocado that pairs up great with any kind of sandwich, tahini or any nut/seed butter (making sure they don't contain an extra amount of added sugars which is typical in these products, the simpler the ingredients the better).
Protein: There is a wide variety of protein choices you can include in your sandwiches like: turkey ham, turkey, cheeses (mozzarella, swiss, sharp cheddar,
blue cheese, feta cheese, goat cheese), egg, chicken, beef, tofu, tempeh, chickpeas, even salmon can go perfectly fine!
By focusing on all of these recommendations, you ensure your three macronutrients and even obtaining diverse micronutrients, fiber and antioxidants. So here are the two delish ideas for you to make quick lunches with shredded chicken, avocado, tortillas/bread and veggies! I prepared both the sandwich and quesadilla with an avocado salsa that turned out delish! Here's the #recipe!
Ingredients for the Avocado Salsa:
1 avocado
4 tablespoons lime juice
2 tablespoons apple cider vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon cumin
1 teaspoon garlic powder
Avocado oil
Method:
Mix all the ingredients in a bowl until you reach the desired texture. I made it into a thicker kind of sauce
Then, add a few tablespoon of the sauce over the chicken. Making sure the chicken is well coated
Place the chicken on a tortilla or bread to make either a quesadilla or sandwich.
Then place the quesadilla or sandwich on a skillet with avocado oil until it's golden brown on both sides
Serve and enjoy! I paired both with a side of veggies (whatever leftovers I had in my fridge).
Products I used for this #recipe:
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