I all too often seem to grab a small sub for lunch because it’s easy and convenient (and also gives me the license to add a few potato chips to the sandwich) but I’ve really started to notice just how “ick” I feel after this type of lunch, even in spite of “healthier” sub options and choosing whole wheat bread. The culprit? Sodium.
I like salty things. I’m not a sweets kind of girl……don’t try to ply me with cookies and cake. But the sodium issue is something I’ve really started to take seriously, in spite of my (fortunately) low blood pressure. Who says it will stay that way? High blood pressure ran rampant on my dad’s side of the family so I don’t consider myself exempt.
So……time for some changes. To do away with all that sodium that is unfortunately present in processed foods such as deli meats, breads, cheese, and condiments means giving up those subs and deli meats in general. I know there’s plenty of low-sodium alternatives, but I want to take this to another level where I actually crave something different for lunch.
Welcome to the Power Salad. It’s delicious. It’s gluten-free. It’s low-calorie. It packs a protein punch from the egg and pine nuts. It is high in antioxidants thanks to the arugula, spinach, and radishes. I didn’t realize that radishes pack quite a free-radical eliminating punch which decreases cancer risk!
This salad can easily come in at under 500 calories – pine nuts do have calories ( 190 calories for 1/4 cup) and fat (good fat). A hard-boiled egg is 70 calories, and one tablespoon of extra-virgin olive oil comes in at 120 calories. This salad really benefits from a good-quality oil and a nice little pinch of kosher salt and black pepper. I’m still getting my little salt fix without those gross amounts of “hidden” sodium in the processed lunch foods.
Stacey’s Lunchtime Power Salad
- 3 cups mix of arugula and baby spinach
- 3-5 radishes, sliced or chopped
- 1/4 cup pine nuts, toasted lightly in a skillet
- 1 hard boiled egg, quartered
- 4 leaves of fresh basil, rolled tightly and sliced thinly
- 1-2 tablespoons best-quality extra-virgin olive oil
- kosher salt and freshly ground pepper
- Combine all and drizzle with the extra-virgin olive oil. Season with kosher salt and pepper.