Lunchbox Nutritionist – Kathleen Searles

Let your Healthy Lunch Power Your Day!

Lunch is the one meal of the day that is often all yours, with no one else’s preferences,
sensitivities, or appetite to consider
A healthy lunch gives you energy and helps improve focus for the busy afternoon and pre-dinner
hours
Lunch represents 1/3 of your meals! With a healthy lunch you will be eating well for over 30% of
your meals!

Kathleen Searles, the Lunchbox Nutritionist, is ready to help you create appealing, convenient, and
healthy lunches for yourself and your family members. Contact Kathleen today to set up an appointment and get started toward better eating!

Favorite Lunch Recipes:

Autumn Cheese Spread/Sandwich filling

¼ cup Cabot Sharp Lite 50 Shredded Cheddar Cheese
6 red seedless grapes, cut into quarters
1 tbsp toasted sliced almonds
1 tbsp. Miracle Whip (or your favorite mayonnaise)

Combine ingredients. Serve on a whole wheat pita (1 small or ½ large) with some crispy Romaine
lettuce. Serves 1.

Simple Chicken Salad

¼ c. canned chicken breast meat or left over diced chicken
¼ tsp. onion flakes (or a bit of chopped fresh onion)

1 tbsp. chopped parsley
1 tbsp. chopped fresh celery
1 Tbsp. Miracle Whip (or your favorite mayonnaise)

Combine ingredients. (The canned chicken can be broken

apart and “fluffed up” with a fork.) Serve on a
whole wheat pita (1 small or ½ large) with lettuce. Variations: add chopped green apple or grapes

Easy Dinner Recipe

Shrimp and Sugar Snap Peas

1 pound of shrimp

3/4 large green pepper, cut into chunks

1 8 ounce can of pineapple chunks

1 9 ounce package of frozen sugar snap peas

1 tsp. soy sauce

1 Tbsp. brown sugar

1/8 tsp. red pepper flakes

2 tsp. olive oil

Peel and de-vein shrimp. Spray skillet with non-stick spray and add 2 tsp. olive oil. Add shrimp and cook over medium heat until pink. Meanwhile, drain pineapple, reserving liquids. Combine pineapple juice, soy sauce, brown sugar, and red pepper flakes. Add green peppers to skillet and saute briefly. Add frozen sugar snap peas. Gradually break apart as they thaw. Add pineapple chunks. Add liquid and simmer until vegetables are the desired tenderness. Serves 2-3 generously. If you serve it over steamed rice it would easily serve 4.