THE DUTCH BREAD LUNCH
When I spent my first day in the editorial office in August, colleague A. called from the kitchen at noon: ‘Lunch is ready!’ Goodness, and there was quite a table! Filled with all the bread toppings you can think of, from hummus and smoked salmon, pesto cups and extra aged goat cheese to organic crackers, rice cakes, and fresh rolls. And I haven't even mentioned the two enormous bowls of salads that were winking at me. How nice, such a healthy welcome, was the first thought that crossed my mind. Until I found the same table the next day. So this was the Amayzine lunch. I'm staying.
Tins full of sandwiches topped with cumin cheese, grilled ham, peanut butter, or apple syrup. Nowhere in the world is lunch so one-sided: the Dutch bread lunch. Despite the fact that lunch is one of the most important meals of the day, we save the most nutritious meal of the day for last, while we need those important nutrients much more at the beginning of the day. Do you find it difficult to throw your sandwich box out of the house and don't know how to make your lunch a lot more nutritious? This is how you can create a filling and nutritious lunch in a few simple steps without experiencing a lunch dip.
1. The base
Make sure you always have leafy greens or a type of lettuce in your vegetable drawer. Buy pre-packaged lettuce or wash your vegetables the night before you plan to use them. Personally, I really love spinach and kale as a base, especially in winter. In summer, I prefer a fresh lamb's lettuce, arugula, or a mixed salad.
2. Bite
What many people don't know is that vegetables contain a lot of carbohydrates. Nutritious and better digestible carbohydrates, that is. During lunch, you can actually use a little extra. Cook a grain like brown rice, spelt, quinoa, or buckwheat groats on Sunday. And cook legumes like lentils, chickpeas, or edamame beans. This way, you can easily assemble your salad throughout the week and make your salad a little different every day. Take a few spoons of both, and your salad instantly gets a bite.
3. Veggies
Go wild with vegetables in your salad. These can be raw veggies like grated carrots, grated red cabbage (for that bite and a bit of freshness), cucumber, or tomatoes. But also broccoli stalks, Brussels sprouts, or roasted vegetables are good fillers. Do you have some leftover roasted pumpkin from the night before? Don't throw it away; if you add it to your salad the next day, it will taste even better.
4. Fats
Of course, I'm talking about healthy fats here. Fats help with the absorption of proteins from food. They are therefore essential in your meal, but don't forget that healthy fats can also be very calorie-dense. So take them in moderation. Do you already have avocado and salmon in your salad? Then don't go for a greasy dressing, but flavor your salad with a bit of lemon juice and fresh herbs like dill or parsley. A dressing soy sauce and tahini-based dressing always works well too. Or how about a honey-mustard dressing? Nuts are also a good source of healthy fats. Choose what you like, but be careful not to stack too much with fats.
5. Proteins
You make your lunch meal much more exciting by adding a protein. This gives you a feeling of fullness and is good for your muscle recovery. Smoked salmon, pieces of chicken, tuna, falafel, or pieces of goat cheese, for example. You can vary a lot here. An omelet cut into strips is also nice in your meal. And you can prep that well the night before. Personally, I'm quite fond of cottage cheese; I always put a generous dollop of it on my salad.
As I mentioned, I often make my meal portions a bit larger in the evening so that I can use the leftovers the next day. Make a delicious casserole with lots of different vegetables or cut a whole pumpkin into pieces and use the leftovers throughout the rest of the week. Vary with ingredients and make your colleagues jealous with your new lunch!
