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Brown bag meals: Apricot-turkey salad with whole grains

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As the dietitian at Green Mountain at Fox Run, I work with many nurses who struggle with chaotic eating. Chaotic eating can involve skipping meals or having huge stretches of time between meals, which often leads to overeating. Or chaotic eating can involve frequently munching on unbalanced snacks throughout the day, which can lead to frequent feelings of hunger and lots of food cravings. Neither of these patterns tends to yield positive results when it comes to health or weight management.

In our “chaotic eaters” series, we’re tackling the problem of meal skipping. Nurses most commonly miss out on a serious lunch, as work demands get in the way of finding time to eat.  Shift workers can have an even tougher time getting that mid-shift meal as they may also have trouble finding food during the overnight shift. It’s less likely that the hospital caf is open at 2 or 3 a.m.

Each article in this series provides a brown-bag lunch idea. Many of the ingredients used in these recipes can be prepared in advance to save time. For more information on pre-prepping or to learn more about chaotic eating, take a look at the first article in this series, “10 Signs of a Chaotic Eater – Are You One of Them?

Apricot-Turkey Salad with Whole Grains

1 Serving (For 4 Servings Use These Amounts)

½ cup cooked whole grains (2 cups grains)

(try quinoa, amaranth, hulled barley or millet)

4 oz. cooked turkey breast, diced (1 lb. turkey)

2 tbsp. diced celery (½ cup celery)

2 tbsp. diced red onion (½ cup onion)

¼ cup grated carrots (1 cup carrots)

2 tbsp. dried diced apricots (½ cup apricots)

2 tbsp. chopped toasted nuts (try walnuts or almonds) (½ cup nuts)

1 cup shredded romaine lettuce (4 cups romaine)

3 tbsp. Orange Vinaigrette* (¾ cup vinaigrette)

Directions for 1 serving: Mix all ingredients and refrigerate until lunchtime.

Directions for 4 servings: Mix all ingredients except dressing and lettuce. Stir 1 cup shredded lettuce and 3 tbsp. vinaigrette into 1½-cup portions as you need them.

* Orange Vinaigrette

½ cup orange juice

⅓ cup canola oil

½ teaspoon Dijon mustard

1 teaspoon honey

1 pinch salt

1 pinch cayenne (optional)

Mix all ingredients in blender. Makes about 1 cup of vinaigrette.

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Robyn Priebe

Robyn Priebe, RD, CD, is the Director of Nutrition at Green Mountain at Fox Run. A healthy weight loss retreat for women only, Green Mountain at Fox Run offers a proven healthy lifestyle program that teaches how to eat instead of starve, move our bodies for pleasure and physical well-being, and manage stress and negative self-image for health and healthy weights. In operation for 37 years, Green Mountain pioneered the non-diet approach to achieving and maintaining healthy weights. You can learn more at www.fitwoman.com and on their blog at http://www.aweightlifted.com.
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3 Responses to Brown bag meals: Apricot-turkey salad with whole grains

  1. Toni

    I am need to get started on good healthy eating so i am going to try this recipe. It sounds so good. I have friends that have dried aprocts. I might use them. Thanks

  2. Barbara Berreth

    Fruity Bran Muffins
    1 c whole wheat flower
    1 c wheat bran
    1 1/2 c oat bran
    2Tblcinnamon
    2Tbl baking powder
    1 c fine ground flax seed
    1 tsp salt 1 1/2backing soda
    1/2 c agave syrup(or 1/2 c blackstrap molasses)
    2 c dried fruit chopped (I use raisens and craisens)
    In blender puree 2 whole large oranges with 16 oz applesauce
    pour orange mixture in bowl
    1 1/2 c low fat butter milk or soy milk
    mix well may need to add extra milk
    bake in muffin tins(lined or sprayed with Pam)
    bake 350 for 18 to 20 min
    enjoy I eat 1 every morning for breakfast
    no fat low sugar
    I have chopped dried apricots in these and they are delicious
    makes 24 muffins
    mix dry ing in large bowl