The Banting Diet Lunch Ideas; A tennis players Dream

Let’s have a look at some Healthy Banting Lunch Ideas!

When I used to work as a builder, lunch to me would usually consist of everything Banting Dietitians don’t want you eating. Processed Supermarket deli ham (or canned tuna, which is just nasty compared to the fresh stuff), couple of slices of cheese, margarine between 2 slices of whole meal bread Quick and easy lunch! Although…

Banting Diet lunches are just as easy. Usually for lunch I have a salad, there are a few people who suggest that you should eat a salad every day and I agree with them. I love the taste of raw veg especially if you get inventive and mix it with some fruit and nuts and seeds, meats.

But who says that salads just have to consist of greens? Be inventive, these healthy lunch recipes are all about your creative side; feel free to add meat and fish, or fruit. Chicken, apple and celery salads are awesome! Hard boiled eggs are also a nice edition to any salad!

I never used to be a salad person, now I love them and I’ll share with you another 7 (one for each day) of my favorite Paleo recipes –

Chicken and Apple and Celery Salad Banting Diet Recipe

This is a little something that I invented just with what I had in my fridge. I love this little creation and that’s what’s so feel good about the Banting Diet; your own little inventions –

What You Need-

  • Chicken Breast (I usually go with half for 1 person, full for 2/3)
  • 1 Apple
  • 1 Stick of Celery
  • Iceberg Lettuce
  • 1 Tomato
  • Any color of Pepper you desire (half is fine for 1 person)
  • Fresh Basil, Rosemary, Mixed Herbs and Pepper (add to taste)
  • Extra Virgin Olive Oil

Instructions-

Chop the chicken and add in a frying pan to lightly cook with the selected herbs of your choice. While the chicken is cooking, keep an eye on it and stir while you are preparing your main salad – chopping the lettuce, tomato, peppers, apple and celery fine or chunky, whatever you desire. Mix them all up and add to a plate. Go look after the chicken and finish cooking to a nice golden skin color (or however you prefer your chicken- constant stirring keeps it white). Then we just add the chicken and mix in to our salad. How easy was that? It also tastes great!

 

 

Next – The Strawberry and Spinach Salad

This is a fantastic salad that will make your taste buds explode with delight! Lots of vitamins and iron for a nice boost in health!

What You Need-

  • Torn Spinach Leaves (1 cup per person)
  • 1 cup of quartered strawberries
  • 2 tablespoons of extra virgin olive oil
  • ½ teaspoon  of freshly chopped basil
  • 1 Teaspoon of Lemon Juice (or half depending on how much you like lemon)
  • Black Pepper I use 1 Teaspoon, but some people may only prefer to take ½
  • Chopped and Toasted Cashew Nuts, (half ounce for 1 person)

Instructions-

Add the Strawberries and Spinach to a bowl. Mix the Olive Oil, Basil, Lemon Juice and Black Pepper in a jar to shake well. Add the mix into the bowl of strawberries and spinach, sprinkle with cashew nuts.

You Don’t Just Have to Have Salad for Lunch
You can have anything you want really. It’s all down to you. Another great idea for a lunch is soup and the great thing with soup is you can make a giant pot that will last you the whole week! Just give it another quick heat up on the stove and you’re ready.

Try out this great tasting Broccoli Soup!

This healthy Banting Diet lunch recipe will serve 4.

What You Need-

  • 2 Tablespoons of Extra Virgin Olive Oil
  • 1 medium onion, diced
  • 2 cups of broccoli florets
  • 1 Cup of Chicken Broth*
  • 1 teaspoon of Fresh Lemon Juice
  • 1 tablespoon of Lemon Zest
  • 4 tablespoons of roasted walnuts

Instructions-

Preheat the oven to broil. Heat your oil in a pan and add your onions, for best results sauté for about 6/7 minutes. Add the broccoli and stir until well coated – place the pan in the oven and broil for about 10 minutes, only stirring once. Remove, cover and let it settle for a couple of minutes. Add your onion and broccoli mixture to the chicken broth and lemon juice – puree in a blender until smooth. Add the soup to your bowls and top off with the lemon zest and walnuts.

*Banting Diet Chicken Broth Recipe*

Here is a quick Banting recipe to make sure your chicken broth is pure Banting Diet friendly unlike the stuff from the supermarkets. This healthy lunch recipe makes 2 quarts.

What You Need-

  • 1 stewing chicken – 4/5 pounds
  • 2 chopped celery sticks
  • 2 large chopped carrots
  • 1 small onion, chopped
  • 1 bay leaf

Instructions-

Place the chicken in a 3-quart stockpot and add enough water so you cover it. Add all your chopped veg including the bay leaf Heat with a high flame to bring to the boil, and then reduce the heat to low so you can simmer. Cover the pot and let it simmer for about 2 3 hours, while occasionally stirring. Remove from heat and skim off the foam that will be on top of the water. Drain your broth through a colander into a suitably sized container. When the chicken is cool enough to handle, remove your meat and use how you please – Perhaps adding it to another Banting recipe. You can use this broth for sauces, stews and soups; you will be able to freeze for use later on.

Moving On Sweetheart Salad

Here we have the great taste combination of strawberries and asparagus. Among the others

What You Need-

  • 1 Generous handfuls or Arugula
  • 1/2 chicken breast (serves 1)
  • 4 Sliced Strawberries
  • Depending on your taste for Red Onion, maybe a 1/4 of one, (too much distorts the taste) chopped finely
  • Handful of Pecans

Instructions-

Chop what you need to chop and then mix it up. Preparing salads are easy Maybe a drissle of some dressing or balsamic vinegar wouldnt go a miss. If you dont know any Banting Salad Dressing Recipes then continue reading

The Colorado Spinach Salad Dressing

If you want you can multiple all of these ingredients and create a bottle to keep for a while!

  • Freshly Squeezed Orange Juice
  • Freshly Squeezed Lemon Juice
  • fresh ground pepper to taste
  • Fresh Tarragon 1 Tablespoon minced
  • Splash of Extra Virgin Olive Oil
  • Splash of Flaxseed Oil (more Virgin if you dont enjoy or own)
  • Pepper to taste

Instructions-

Mix the juices of both the lemon and the orange while adding the pepper and the tarragon. Pour your mixture into a sealable container and shake to blend.

Black Lemon Berry Lunch

Here is some little concoction I found on the internet that I helped become Banting Friendly

  • 2 Handfuls of Spinach, generous if you love Spinach!
  • 1/2 KG of Pork or Chick works well with this recipe
  • 1/2 Avocado cut into nice big chunks!
  • Handful of Blackberries
  • Mushrooms Raw or Cooked, 2 or 3 depending on how you like them. I always use button.
  • Splash of Flaxseed Oil (more Virgin if you dont enjoy or own)
  • Pumpkin Seeds are a nice optional
  • Extra Virgin Olive Oil

Instructions-

Cook up the Pork/Chicken along with the mushrooms if you want to cook them. Chop up the rest of the veg along with the Spinach and mix everything together in a bowl of your choice.

Lets Have a Favorite of Mine Garlic Prawns

Mmmmmmmmm Yummy

  • The amount of Prawns is up to you I have heaps, I love them!
  • Tablespoon of Extra Virgin Olive Oil
  • 4 Cloves of Garlic
  • 1 Onion
  • Handful of Broccoli, Chopped up
  • Iceberg Lettuce, chopped, as much as you want
  • Optional Spring Onion or Shallots. Depends how much Onion you can handle!

Instructions-

Start by cooking the onion or onions and garlic in a pan with the Oil as they are cooking continue by adding the prawns and cook them until their ready (2-3 minutes on each side). Add in the broccoli and cook until its soft with a little crunch (thats how I like them) place in a bowl with your chopped Iceberg lettuce.

Number 7?

Ok so now we have 8 recipes, 6 of which you can actually eat. Now for the 7th day why dont you make something up. With these recipes I try to give you a choice of how much you want to add of one thing, or if you want to or dont want to add a certain thing. The great thing about the Banting Diet is you can simply create by mixing recipes. So why dont you have a try

Your Very Own Healthy Lunch Recipe

  • Get some meat or some fish
  • Maybe get some vegetables or some fruit?
  • How about some Herbs? Thyme or Basil?
  • A Salad Dressing You have created
  • Pepper

Instructions-

Mix everything up. Eat. Enjoy!

 


Paleo Diet Nutritional Information

Salads are a great way to introduce a variety of superfoods and other tasty, healthy foods into your diet. If you’re trying to avoid gluten or animal products, or you just want a healthier alternative to sandwiches for lunch, superfoods will fill you up and give you a boost.

So, what goes into a superfood salad? Well, that’s entirely up to you! The great thing about all these ingredients is that you can mix them together and make your own creations, or add one or two to a dish you already enjoy. We’ve also included a few suggestions at the end of this article. To give you a better idea of what’s available, let’s take a look at salad-worthy superfoods and other healthy treats.

Leaves

It’s time to leave behind the iceberg lettuce and look for something a little more nourishing. First up is watercress, a deliciously peppery leafy vegetable with 15 essential vitamins and minerals. It also contains more vitamin C than oranges and more calcium than milk. Rocket is high in vitamins A and C, and spinach is high in iron and fibre. All three are very low in calories and add a delicious crunch to your salad.

Sprouted seeds

It’s really easy to make your own sprouts at home, and there are loads of different varieties to choose from. As well as being tasty in stir-fries, sprouted seeds are delicious raw, and leaving them uncooked means you get the benefit of all the healthy, digestion-aiding enzymes they contain. They’re high in vitamins and iron, and some even have anti-inflammatory properties.

Buckwheat is particularly high in vitamins, minerals, amino acids and co-enzyme Q-10, while fenugreek is great for detoxes and sinusitis, and contains iron and phosphorus. Mung beans are rich in vitamin C, iron and potassium. Sprouted sunflower seeds are in a league of their own – they contain B-complex vitamins, essential fatty acids, amino acids, calcium, phosphorus and potassium. You can even sprout calcium-rich sesame seeds. Unlike buckwheat and mung beans, which are 50 and 80 calories per serving respectively, sprouted sunflower and sesame seeds contain around 180 calories per 25g 25g.

Super veggies

Another essential part of a superfood salad is a portion of healthy veg. Most of these can be eaten cooked or raw, but eating them raw gives you extra benefits, as nutrients like vitamin C are destroyed by heat. You can also use salads as a way to use up extra oven roasted vegetables, as sweet potato, red peppers and roasted onions add a little extra flavour, and a healthy dose of fibre.

Beetroot is a superfood salad staple, providing you with vitamins B1, B2 and C, plus minerals, silicone and beta-carotene. It’s great for your circulation, and including it in a detox salad will help soothe your liver. Turnips can be grated raw – they’re packed with vitamins A and C, as well as calcium for healthy bones. It’s particularly good for sufferers of asthma, sinus and bronchial problems, and it also has detoxing effects. Radishes contain calcium, iron and vitamin C, and the leaves are nutritious too. The star of the bunch has to be kohl-rabi, which contains Omega 3 and 6, several B vitamins, lots of vitamin C, choline and a range of minerals.

All four of these superfoods are super low calorie, ranging from just 16 calories per 100g for radishes, to 43 calories per 100g for beetroot. Kohl-rabi and turnips both contain around 25 calories per 100g.

Pulses for protein

Protein is the part of a meal that really keeps you going, and protein-based superfoods are great for vegetarians and vegans who want a little more variety in their diet, as well as anyone trying to cut down on red meat. All of these pulses have the added benefit of being high in fibre.

Lentils come in all sorts of varieties, and are generally rich in vitamin B and iron. Crunchy chickpeas are high in vitamin B6, folate, minerals and Omega 3 and 6, making them particularly good for expecting mums and anyone trying to lose weight. Butter beans contain a range of B-complex vitamins, many of which are co-enzymes in the metabolism of carbohydrate, protein and fat. They also contain a wide range of minerals, including manganese, calcium, magnesium, molybdenum, iron and copper.

Butter beans and lentils are lower calorie, at around 115 calories per 100g, while chick peas contain around three times as many calories, so portion accordingly.

Add some nuts

Adding nuts and seeds to your salad will give it some extra bite, and there are plenty of tasty ones to choose from. They’re full of vitamins, minerals and trace elements, and just a handful can really boost your diet. They do represent the most calorific portion of a superfood salad, so it’s a good idea to weigh them carefully if you’re watching the calories.

Almonds are rich in vitamins E and B, as well as cholate and Omega 3 and 6, and levels of these vital nutrients increase if you soak them before eating. They’re also a great addition to a detox diet. Walnuts are high in Omega 3,6 and 9, plus iron, calcium, vitamin K, B-complex vitamins and folate. Peanuts are rich in unsaturated oils for an extra energy boost, and contain antioxidants like p-coumaric acid. Calorie-wise these are not so great, at around 550-650 calories per 100g, but just a small handful will give you a great boost and should keep hunger at bay.

And some seeds!

Chia seeds are rich in Omega oils, quinoa is a great gluten-free grain alternative that’s low in starch and high in protein, and pumpkin seeds are full of manganese, magnesium, and phosphorus. You can also add un-sprouted sunflower and sesame seeds. Quinoa is around 368 calories per 100g, while pumpkin and chia seeds are around 450 calories per 100g.

Putting them all together

Once you know what to choose from, it’s easy to put together a healthy, nutritious salad that will keep you going and boost your body. You can also tailor your salad to your nutritional needs, using sprouting seeds to replace out-of-season summer vegetables or adding nuts and chick peas to replace protein-rich foods that are also high in saturated fat. We’ve put together a few food groups to help you tailor your salads to your needs.

Superfoods for dieting

If you want a salad that fill you up for as little of your daily allowance as possible, the good news is you can eat as much watercress as you like! Chickpeas will provide protein and fibre without adding too many calories, and buckwheat sprouts will give you a vitamin boost. Radishes are the best of the vegetable group, and if you want to avoid fatty, oily dressings, simply sprinkle some freshly squeezed lemon juice over your salad. Don’t forget the black pepper – it contains a substance called piperine which blocks the formation of new fat cells.

Super detox foods

Detoxing makes you feel amazing, and it doesn’t have to be a chore. Leafy vegetables like kohl-rabi and crunchy fenugreek sprouts both have cleansing properties, and you can add avocado slices for a little more substance and detoxify your liver too. Dress with a simple mix of olive oil, cider vinegar, salt and black pepper, and top with crushed almonds. Cider vinegar is great for detoxing, as it’s full of vitamins, minerals and enzymes. It also balances your body’s pH levels and helps maintain a healthy gut.

Salads for pregnancy

Eating well when you’re expecting is so important, and there are lots of foods that really support your body when your feet are disappearing from view. Chickpeas, beans and walnuts are naturally high in folate, which is essential for healthy development, as are leafy vegetables like kohl-rabi. Eggs are surprisingly good for pregnancy, giving you 12 minerals and vitamins and some good-quality protein. Roasted sweet potato adds extra taste, as well as giving you fibre, vitamin A and even more folate.

Skin and hair boosters

All the superfoods mentioned above have beauty benefits, but if you really want to treat your skin and hair, some of them are especially good. Walnuts and almonds give you a vitamin E and Omega oil boost, and chia seeds boost collagen and elastin production for smoother, firmer skin. Antioxidant-rich greens like kale and kohl-rabi will help protect you from the effects of harmful UV light, as will avocados, which also contain vitamin E and essential fats. You can also get your anti-oxidants from tomatoes, which are rich in lycopene. Radishes are high in silica, sulphur and vitamin C, which stimulate your circulation and make your skin stronger. You can also roast them with a little turmeric, which soothes inflammation and helps your skin absorb nutrients.

These are just a few suggestions, but you can enjoy your favourite superfoods in any combination you like. Try making your own seed and nut mix to sprinkle on salads, or add one or two items to recipes you already love!