Great Subs @ SUBMARINA - Hemet
Living as a vegetarian is not what is previously was. Thanks to medical research it has become public information that in fact vegetarians do live longer than those that consume meat products their entire lives. Why is this? 

Well, mostly due to the large amount of fat that meats and dairy products can contain, making it very easy to avoid high cholesterol and even a heart attack for vegetarians.

Finding great recipes for a vegetarian lifestyle has never been easier thanks to the internet as well. Lunch choices seem to be the simplest, with vegetarian sandwich recipes being all over the web for free!

To begin, making a vegetarian sandwich is not a boring one filled with lettuce and tomatoes only. No, now a vegetarian sandwich can be found almost anywhere you find a delicious submarine sandwich. There are many tasty vegetables that can be added in these sandwiches, such as cucumbers, tomatoes, lettuce, spinach, bell peppers, pickles, olives, cheese, etc.

Grilled vegetable sandwiches are also making a mark in vegetarian dieting.  Smoked peppers, eggplant and grilled portabella are all fantastic choices. You can combine any of your favorites such as mushrooms, onions, lettuce, cucumbers and olives on your vegetarian sandwiches. Many farmers will offer organic fruits and vegetables as well as their full lines of vegetarian alternative dairy products on the internet that you can purchase and have shipped fresh right to your door!

You can also create a simple vegetarian sandwich and pair it up with a fruit salad or baked potato as well. It is imperative to ensure you are getting the right amount of calories in each day as when you being to consume a vegetarian diet, many cut their caloric intake by eliminating the meat products.

This is wonderful for those in need of health makeover or to lose weight, but you will  realize that you can eat much larger portion sizes of vegetarian foods than what you were allotted for calories and portion sizes eating meats.

Soups, pretzels or vegetarian chips can be easily found along with your vegetarian sandwich in any local sub shop. Look on the menus, this can be the biggest mistake some make being a vegetarian. They browse quickly through a lunch menu and if nothing suits their appetite, they eat something they do not care for or not enough.

Ask the wait staff about any alternatives for vegetarians for any lunch sandwiches that they can create just for you! In many cases they prepare several vegetarian choices each day that you can only find by asking! Search the web for hundreds of vegetarian recipes for all three meals and snack choices as well!

Don't miss out on the advantages of enjoying
healthy eating habits everyday! Locate TONS of free health  information and great recipes in one spot at our website:


tags: sub sandwiches, vegeterian subs, vegeterian sub sandwiches, veg subs, sub sandwich vegeterian, vegeterian sandwich

Putting together and making a great speech is like making a great sandwich.  There are as many speeches as there are sandwiches. The analogy will become clearer as you wrap your mind around it or in this case, wrap your mouth around it.

The first thing that needs to be decided upon is what the speech or sandwich is going to be about and who is going to hear or eat it. There will be times when a peanut butter and jelly sandwich sounds great and other times the classic 
submarine sandwich will be better. There are speeches for all occasions. They may be for graduations, weddings, funerals and more.

We are going to focus on a wedding groom speech and a submarine sandwich.  That way we have already determined the type of speech and the type of sandwich we want to make.

The groom's wedding speech will be given to an audience of family and friends. The sub sandwiches will be for some of your buddies for half time during the football game. In this sense we have defined whom the recipient or audience is going to be.

Size does matter and is important. The length of your speech and length of  your submarine sandwich will make or break it regardless of everything else.  Three to five minutes is often long enough to capture your audience's attention, give your message, entertain and be completed before everyone else wants you done. Depending upon the size of your buddies, their appetites and snacks, a foot long sub is probably better then a six inch. You want enough to eat, but  not too much where you cannot enjoy the game and other munchies.

The beginning and end of your wedding speech is much like the choice of breads for your sandwich. Your introduction and finish is what holds your speech together. The bread on your sandwich has a bigger job then just holding the insides together also. A good choice of bread and buns can make all the difference in the world versus plain, skinny, white, sliced bread.

The ingredients of your speech and sandwich need to be what everyone enjoys the most. Both need to be balanced with ingredients and condiments. A boring speech or sandwich with nothing but a huge slab of meat will not interest most people. To many condiments or off subject topics in a speech can also make either distasteful. Always remember who is going to hear and eat what you are making. Parents, grand parents and Aunt Martha enjoy off color topics as much as people who enjoy anchovies on sub sandwich.

Finally, it is important how you present your creation. Serving a great sandwich on flimsy paper plates and no napkins is as enjoyable as someone who mumbles, doesn't use a microphone, is drunk or distractive when speaking. A  great presentation will always improve the speech or sandwich you created.

Follow this recipe and you can become a gourmet speech and sandwich maker.

We offer a lot of wedding speech information at


tags: submarina, submarinahemet, submarina subs, weeding speech

Breakfast Sandwiches have become so popular in the US that they are now listed in the top 10 things we eat for breakfast.

We'd like to take a moment and demonstrate how to build three easy breakfast sandwiches.

The sandwiches are:

1.  Morning Monte Cristo
2.  Banana'wich
3.  Eggs-in-a-wrap

Take a look at the video below for a hands on how to guide to making these delicious, low calorie breakfast sandwiches.

Did you know...

Tuna can provide you with important nutrients like omega-3, calcium, protein and more. 

These nutrients help promote:

Heart health
Memory retention
Healthy joints
Cardiovacular health
Healthy skin
Healthy vision

plus many other benefits!

You can get all these benefits included in our Albacore Tuna Sub sandwich! 
All in one place and at the same time. 
Isn't that wonderful!?

Albacore Tuna Sub
Top 3 Reasons Our Albacore Tuna Sub Beats the Competition:

1.  Quality white albacore tuna made by Chicken of the Sea

2.  Fresh crisp vegetables sliced throughout the day

3.  Bread baked by professional bakers
Albacore Tuna Sub Deal
by Stacie Tropf

Finding a low fat chicken sandwich at a fast-food restaurant can be a tricky task. One of the worst things about being on a diet is trying to figure out what to eat when you dine out. Most of us are frequenting fast food restaurants a few times per week. Fast food is cheap and quick, but it can be quite hazardous to your health and weight loss efforts.

Chicken sandwiches are the second most frequently purchased items at fast-food spots Chicken is lower in fat and cholesterol than beef and many people just blindly go for chicken, thinking it's the best option.

Truth be told, it can be your best option if you choose wisely. Here's the rundown on some popular fast-food chicken sandwiches.

Chick-fil-A Chargrilled Chicken Sandwich has a nice low 270 calories and 3.5 grams of fat, making it top the charts.

Quiznos small Honey Bourbon Chicken on Wheat is the next best chicken sandwich selection that I have found, with 310 calories and just 4 grams of fat.

Wendy's Ultimate Chicken Grill is a close third, with 350 calories and 7 grams of fat. Lose the bun and devour with a knife and fork for jst 160 calories and 5 grams of fat.

Carl's Jr also offers a lighter chicken choice as well as a more indulgent fare.

Their Charbroiled BBQ Chicken Sandwich contains 360 calories and just 4.5 grams of fat, while their Charbroiled Santa Fe Chicken Sandwich has 610 calories and 32 grams of fat. They crammed in the extra calories and fat by applying a southwest sauce and a slice of cheese.

Blimpie's Grilled Chicken Sub contains 456 calories and 10 grams of fat.

Long John Silvers Chicken sandwich has 360 calories but tops out at 15 grams of fat.

Sonic's Chicken Club Toaster Sandwich has 690 calories, with 35 grans of fat. Ouch! On the other hand, they offer a Grilled Chicken on Ciabatta for 375 calories and 9 grams of fat, as well as a Grilled Chicken Wrap for 380 calories and 11 grams of fat.

Quiznos small Honey Mustard Chicken Sub has 550 calories and 30 grams of fat.

McDonald's Premium Grilled Chicken Club has 570 calories and 21 grams of fat.

Hardee's Charbroiled BBQ Chicken Sandwich has 415 calories and 5 grams of fat. On the flip side, they offer a Big Chicken Filet Sandwich with 770 calories and 36 grams of fat.

Moving on up, Dunkin' Donuts Chipotle Chicken 620 calories and 26 grams of fat.

Then there's the grandaddy of all things sinful in a chicken sandwich: Jack in the Box - Chipotle Chicken Ciabatta - 1140 calories and 51 grams of fat!

If you're not wise enough to write these down or find yourself in another restaurant, just follow these guidelines to keep your chicken sandwich low fat and healthy.

Stick to grilled, not fried. Substitute mustard or barbecue sauce for mayo. Stay away from or remove extra flavors, like bacon or ham. It's very easy to re-make your chicken sandwich so it is still tasty, but doesn't sabotage your weight loss efforts.

Check out for more weight loss tips.

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By Ruth Graham

When you are thinking of keeping party expenses down, a little shopping research is a good way to start.

For your carbohydrate you can buy potatoes, rice, sandwich bread/wraps, pasta. Make a list and write down the different kinds you find in your local supermarket. In my area , for potatoes, I would find russets, Yukon golds, Reds. Under rice, I can find arborio which is used to make risotto, jasmine, brown, white, wild. For sandwiches, aside from ordinary sliced bread, there is French or Italian bread, mini baguettes, tortillas, tacos and so on.

After you rate the carbohydrate per portion, the least expensive on the bottom, the most expensive on top, do the same with protein.

You have poultry, beef, pork, lamb, fish which are sold as fresh, prepackaged, deli counter, or chilled. For fish, there is fresh, canned, frozen, or chilled.

Now, we want to base our menus on the least expensive. In New England, where I live, I would find the least expensive to be ordinary sliced bread or a variety of potato, with home prepared chicken, or ground beef, or pork. Obviously, it all changes from week to week as supermarkets and grocery stores have sales.

One important point is to be careful about the spices you choose. Some are very expensive. They will be rarely used in your kitchen and will eventually be thrown out, having cost you $50.00 or more per pound. Some spices are more than $100.00 per pound.

For sandwiches, sliced bread with home prepared protein fillings would be the choice. But let's start with the filled potato. It's very simple and takes about an hour to prepare.

You can only ruin it if you don't pay attention and you burn the ingredients in the saucepan, so no talking on your cell phone or practicing your reggae.

If you cook the onion/meat mixture in the morning, you can cover and refrigerate. Then you can bake the potatoes and fill them with reheated meat mixture. The best way to reheat is to bring 1/4 cup broth, chicken or vegetable to a boil. Turn the heat down and add the meat, stirring. Do not boil. Stir until heated through. Add the potato and mix lightly. Fill the shells as directed below.

For eight people:
  • Eight medium sized baking potatoes
  • Two chicken breasts, cut into bite sized pieces
  • Two hot dogs, sliced thinly
  • one pound of ground beef
  • one red pepper, 1/2 of it diced, the other 1/2 cut into eight equal strips and then halved, cut on the diagonal
  • Three onions, diced
  • 1 teaspoon of soy sauce
  • 1 teaspoon of garlic powder
  • 1 teaspoon ground oregano
  • 1/2 cup of red wine, or broth, vegetable or chicken
  • 1/2 cup olive oil or canola oil
  • 4 ounces of frozen peas, defrosted
  • 2 sticks of butter, each cut into 8 pieces for a total of 16 pieces
  • Salt and pepper

Saute the onion in the oil. Remove. Add the ground beef and cook until it loses its color. Remove and set aside. Cook the chicken quickly until the pieces are medium firm to the touch. Remove and set aside. Add the remaining ingredients and cook for 15 minutes. Add salt and pepper to taste. Add the onion, the peas, and the meats. Toss lightly and keep warm, covered tightly, adding broth if the mixture starts to dry out.

When the potatoes are done, about one hour, allow to cool so you can handle them. Cut each one in half carefully so as not to damage the shell. You now have 16 halves. Cut the potato in small chunks and mix lightly with the meat mixture. Spoon the mixture back into the potato shells and then arrange the potato halves on two large platters. Covered lightly with aluminum foil and keep warm in the oven for up to 15 minutes or they will dry out. When ready to serve, put a piece of butter on each filled potato and add a strip of red pepper. Optional: a blue cheese sauce you make yourself with to ounces of blue cheese crumbled into a cup of mayonnaise.

Pass a plate with sliced cucumbers, pickles, olives. Then all you need is something to drink.

Another idea for your Teen Party Menu Challenge is to have a Cafe party where the cooking is done as everyone watches. You have all the ingredients prepared ahead and then just put the sandwiches together. Maybe you can find a chef's hat for the cook. Have a buffet table or a counter set with glasses, soft drinks and juice so they can help themselves.

Hot sandwiches:
  • Grilled ham and cheese sandwich
  • Toasted turkey club sandwich
  • Tuna melt

Or Cold sandwiches:
  • On Fire Egg
  • Salt Mountain Cheese
  • Tennessee Smokies

Find recipes for the sandwiches on the Recipe page below.

More "Must Have" recipes for the sandwiches plus starters, entrees, cakes, and entertaining tips on These are carefully chosen, tested and affordable. Photographs and presentation ideas are included, and our famous "Depression Sandwich" is there as well.

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By Judy Ferril

Lunch considerations are important with kids going back to school, but they should also be important for parents going to work.

You think that is just one more thing to add to my list of "to-do's". Not really. With a bit of planning, it can be quite simple.

Salad: How about a Chef's Salad? Leafy lettuce, chopped hard boiled egg, diced ham, tomato wedges are the standard fare, but you really can put anything you want in the salad since you are the chef? It packs nicely with a dressing on the side and holds well in an insulated bag with a blue ice pack. Kids really do like salad too, especially if they have some of their favorite foods in the salad. Left over taco meat, lettuce, a sprinkle of cheese and tortilla chips are great choices. Mix low fat sour cream and salsa for the dressing.

Wraps: An excellent alternative to a boring sandwich on bread. I know you've heard it before, but maybe it bears repeating again. Make extra salad for dinner and put your leftover salad in a wrap and add some sliced chicken, turkey or tuna. Take along a little dressing to add before you eat it to avoid the soggies. Another idea is to make quesadillas with leftovers and reheat them in the microwave. But be careful with the wraps. Look for whole grain, higher fiber - some wraps can be pretty high on the carb load and not the good kind.

Pasta: Make a little extra pasta one evening. Bow ties or rotini are excellent options. I try to use whole wheat pasta whenever I can for that added boost to my diet. Add some diced olives, diced green or red onion, quartered hard-boiled egg, cubed meat of your choice, and baby tomatoes cut in half. Toss it with an Italian type dressing. Sprinkle a little Parmesan or Mozzarella cheese on top. Seal well. Keep refrigerated or in an insulated bag with a blue ice pack.

Picnic Lunch: How about some of your favorite sliced cheeses, whole wheat crackers or a small whole wheat baguette, sliced fruits, and maybe some slices of salami or sopressata? You can do this type of lunch and still make it healthy. Just watch the types of cheese or consider reduced-fat varieties. Same with the salami. And you can buy nitrite/nitrate free salamis that are excellent.

Sandwich: Last, but certainly not least, is an all-time favorite in our home. PB&J. Yes, the classic Peanut Butter and Jelly sandwich can be comfort food for a stressful day at the office (or for kids at school). Peanut butter is a healthy food. Make the sandwich on a good whole wheat, whole grain bread and use a pure fruit spread rather than jam or jelly. You really don't need the high fructose corn syrup in your diet. Put banana on it instead of jelly or even with the jelly.

Just remember to make healthy choices. Take along a book and find a quiet place either inside or outside and relax. Enjoy your lunch. You might even start a new trend and get a group together to co-op on lunches. You can save some money and calories and enjoy a great lunch without the crowds!

Judy Ferril is a freelance writer in Minneapolis. Are you a stranger in your own kitchen? Do you think eating healthy means no fun or flavor in your meals? Judy is the self-trained executive chef for the Ferril family and loves to share her passion for cooking and healthy foods with others. Join Judy Ferril at Baking With Lemons. What does baking and lemons have to do with fun, flavor, and health? Come see, stretch your imagination and enjoy new tastes and flavors at Baking with Lemons and Local Food Connections for fun and healthy local food options. Judy Ferril

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By Nonna Joann Bruso

Ten-year-old Annie is extremely social. Because she's chatting with her friends, she rarely finishes her school lunch. After her mom noticed food returning in her lunchbox, she warned Annie to stop talking so much during the lunch break and "to eat her lunch!" Food did stop coming home. Regrettably, after their talk, in order to avoid a scolding, Annie began to throw away the uneaten portions of her lunch.

How do you convince your child to eat the lunch you send to school? This is a real dilemma for moms, who are concerned about developing healthy eating habits in their children. The answer could be as simple as adjusting the amount of food included. A half a sandwich, with the other items in a lunch bag, might be all that a six-year-old can consume during the time allotted.

Since parents have no real control of what their kids eat at school, I suggested that Annie's mom have another talk with her. She should once again explain the necessity of eating the lunch prepared for her. Her mom assured her that she wouldn't be punished if she didn't eat all of her lunch. Annie should do her best to eat during the lunch break and bring home what's left over-that way mom will know exactly how much food was consumed. For the child who isn't eating much of her lunch, control what you can at home. Pack fewer items, so that less food will be wasted. Prepare a stick-to-your-ribs breakfast full of protein and whole grains. Make sure your child's after-school snack is a mini-meal.

Trading Food

Eight-year-old Joey trades parts of his nutritious lunch for the junk food his mom isn't packing. Trading is also outside of parents' control. Sometimes children won't 'fess-up to their trading food in order to avoid discipline. Affirm how much you love your child and the benefits of the food you're including in his lunch bag. Discuss with your child the reasons why junk food is unhealthy might help some. Provide nutritious yummy treats will help more. Again control what you can at home. After school snacks should be healthful.

Repetitive Lunches

Many times kids don't eat their lunches out of plain boredom. PB&J can be tolerated only so many times. Adjust your thinking to nutrients, not sandwiches. Healthy snacks can become yummy lunches. Many times appealing lunches involve "planned-overs." That's making enough of something for dinner for a "planned-over" lunchbox item.

Think Outside the Lunchbox

Exciting lunches happen when you "think outside the lunchbox!" Try something different than the traditional PB&J sandwich. For variety, make an almond butter and banana sandwich cut into a fun shape with a cookie cutter. Don't forget a "planned-over" sandwich with meatballs and sauce or meatloaf on a whole-grain roll. Get creative with BLT (use turkey bacon) and egg, chicken, or tuna salad sandwiches on whole-grain bread. Draw a funny face on a hardboiled egg.

Include yummy lunchbox sides: Chopped nuts, cheese sticks, granola, popcorn, homemade oatmeal or peanut butter or pumpkin cookies, raisins, lunchbox sized applesauce, energy bar (check the sugar content), and add fun fruit like kiwi or carambola/star fruit.

Food Safety

Always, wash fruit and pack lunches with a cold pack to avoid harmful bacteria growth. Lunchbox leftovers aren't always edible. Most food returned home should be used to gauge the amount consumed at school. If your child takes a lunchbox, rather than a paper bag, to school remember to wash it out after each use.

Alternatives to the Sandwich

1. Hardboiled egg and whole-grain muffin. For the younger child, practice cracking and peeling eggs at home.

2. Tuna in 3 ounce can and a small plastic container with Italian dressing. Show him at home how to take the tuna out of the small can and mix it in the container with the dressing. You may have to practice opening a pull-top can, using the plastic fork as leverage.

3. Apple, carrot, and raisin salad

4. Veggie sticks and a dip

5. Brown rice salad with bite-sized chicken pieces

6. 3-grain salad with barley, brown rice, and corn

7. Cold slice of pizza

8. Small cheese ball with whole-grain crackers

9. Chicken wings or a drumstick

10. 3-bean salad (if you purchase this ready-made, be sure sugar isn't listed in the ingredients)

11. Any green salad; pack dressing separately

12. Sliced apples and peanut or almond butter. Send the nut butter in a separate container for dipping. Add whole-grain crackers or a whole-grain muffin.

Nonna Joann Bruso is a speaker and the author of "Baby Bites: Transforming a Picky Eater into a Healthy Eater." "Baby Bites" is a guide for parents of Picky Eaters that actually works. In only 7 days, your finicky child will be tasting new foods!

For more information on how multi-sensory learning will catapult your picky eater to loving nutritious foods go to: and

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By Laura Cockerell

If you have to pack a lunch every day you know how tedious and boring it can get and at times you may just run out of ideas. Here are some quick lunchbox meal ideas to use throughout the year for both children and adults.

Using healthy ingredients and simple preparation, you will be able to make quick lunches any day of the week and because of the variety of choices you will always be able to make something new and different.


Here is a simple approach for creating sandwiches in a hurry. Just pick from each category and you've got a sandwich made in no time.


Choose your favorite variety or take a look at the suggestions below.

- whole wheat bread

- pita pocket

- dark rye bread

- sourdough bread

- bagels (plain or flavored)

- hamburger buns

- soft rolls (choose your favorite)

- soft shell tortilla (whole wheat or flavored)


- non-fat mayonnaise

- non-fat sour cream

- non-fat plain yogurt (Greek style is thicker and creamier and makes a nice spread)

- mustard (spicy, honey, Dijon, horseradish, etc)

- creamy low-fat all-natural bottled dressings

- avocado (a ripe avocado can be mashed and used as a delicious spread)

- pesto (a little basil or roasted red pepper pesto)


- tuna (canned, packed in water and drained)

- thin slices of smoked salmon

- thin slices of low-sodium, minimally processed deli meat

- chicken (baked, broiled or grilled and thinly sliced)

- hummus (regular or flavored variety)

- nut butter (peanut, soy, sunflower, cashew or almond)

- vegetarian burger or patty (cooked as directed on package)

- baked tofu (choose your favorite flavor and slice thin or thick)

- cheese slices (low-fat varieties or vegetarian cheese slices)

Flavorful Additions:

Add a variety of vegetables or fruit to your sandwich for great flavor and nutrition.


- sliced tomatoes

- sliced cucumbers

- pickle relish or sliced pickles

- lettuce (soft varieties are great like Bibb lettuce or the green or red leaf varieties)

- sweet bell pepper strips (plain or roasted)

- pitted and chopped black or green olives

- thin slices of peeled jicama

- thin slices of chayote squash

- sprouts


(fruit works especially well on nut butter sandwiches)

- thinly sliced apples

- raisins

- chopped dried cherry pieces or any dried fruit variety

- sliced bananas



Soups are a great lunch idea. Keeping soup warm until lunchtime can be a challenge but if you warm up the thermos first, with some very warm water from the tap for a few minutes, then pour it out and add the hot soup, it will usually stay fairly warm until you are ready to eat.

Choose your favorite soup either homemade or store-bought. When buying store-bought varieties look for all-natural ingredients and low-sodium content. Add some simple sides along with a thermos of warm soup and you've got a quick and easy lunch. Some suggestions for side dishes to go along with hot soup are listed below.

Side Dishes:

- small side salad: lettuce, tomato and cucumber with Italian dressing

- veggies and dip: carrot and celery sticks with all-natural Ranch style dressing or hummus for dipping

- fruit and yogurt: apple slices with low-fat vanilla flavored yogurt for dipping

- potatoes: cubes of cooked potatoes dressed with a little non-fat sour cream and chives

- cheese and crackers: low-fat cheese cubes and whole grain crackers

- chips and salsa: baked pita chips with salsa for dipping

- breadsticks and fruit: flavored breadsticks and a small container of applesauce

- cheese and fruit: low-fat string cheese and a small box of raisins

- chips and fruit: small bag of baked chips with a piece of fruit


Pasta and Noodles:

Warm or cold, cooked pasta or noodles are a simple lunch idea that can be made quickly and easily. These can be made ahead of time and either served cold or warmed up before placing in an insulated container. Just choose something from each category, combine together and create a pasta meal in minutes.

Pasta or Noodles:

Cook according to package directions, drain and place in a bowl.

- small pasta shapes: elbow macaroni, farfalle, penne or rotini (or your favorite)

- long noodle varieties: thin spaghetti, fettucini, rice noodles or udon noodles


Depending on what you choose, warm the quantity of sauce you are using in a saucepan or simply add your choice of sauce to the warm, cooked pasta.

- marinara

- pasta sauce with vegetables

- Italian dressing

- peanut sauce

- non-fat sour cream (alone or mixed with dried herbs of choice)

- mustard and non-fat sour cream or mayonnaise combination

- salsa (your favorite variety)

- basil or roasted red pepper pesto mixed with non-fat sour cream or non-fat Greek yogurt


Here is a suggested list of vegetables that you can use in any combination. Use any of these or your favorite combinations. If using frozen vegetables, cook according to package directions and if using fresh, use raw or lightly cooked until tender, whichever you prefer.

- artichoke hearts (frozen or marinated in jars (drain before using))

- asparagus spears (frozen or fresh) - cut into one-inch pieces

- broccoli (frozen or fresh) - cut into bite-sized pieces

- carrots - sliced or diced

- celery - sliced or diced

- mushrooms - sliced

- sweet bell peppers - chopped

- roasted sweet red peppers (jarred - drain before using) - cut into bite-sized pieces

- tomatoes - diced

- sweet onions - chopped

- peas (frozen or fresh)

- corn kernels (frozen or fresh)

- baby spinach leaves (fresh works best and the heat from the warm pasta will soften the leaves perfectly)


These are just some simple flavor boosters that add a little something extra to pasta or noodle dishes. Use these ingredients alone or in any combination you prefer.

- pitted and chopped green or black olives

- chopped nuts

- grated or cubed low-fat cheese

- any canned beans (rinsed and drained before using) such as black, cannellini, garbanzo or kidney

- chopped sun-dried tomatoes


Quick and Easy Salad Meals:

Simply choose something from each category and you can create a salad meal in minutes. The wide variety of combinations you can create will always give you something new at lunchtime.


Choose the greens for your salad. There are a variety of pre-packaged salad greens in the grocery stores these days from spring mixes, romaine, arugula, baby spinach and more. You can choose these products and even make combinations of them for an interesting salad base.

You can also simply buy the fresh variety in heads by themselves and make your own combinations. This route is cheaper than the packaged variety but if time is short you can't beat the pre-packaged greens.

Vegetables and Fruit:

Choose a variety of vegetables and/or fruit to put in the salad with a rainbow of colors for the most nutrition. Some flavorful combinations are:

- cherry tomatoes, cucumbers, celery or

- red bell peppers, artichoke hearts, scallions or

- grape tomatoes, avocado, hearts of palm or

- shredded carrots, shredded cabbage, mandarin oranges or

- diced apples, blueberries, strawberries


Here are some suggestions for fillings that will make a salad a meal.

- cooked chicken (cubed) - either grilled, baked, or broiled or

- cooked seafood (cut into bite-sized pieces) - tuna, salmon, shrimp, crab, or lobster or

- cooked grains - brown rice, basmati rice, quinoa, buckwheat, or wild rice or

- cooked beans - black beans, garbanzo beans, butter beans, lima beans, kidney beans, azuki beans, cannellini beans, or edamame or

- cooked meat (cut into bite-sized pieces) - steak, ham, pork chops, or roast beef or

- eggs - chopped hard-boiled eggs, cooked omelet cut into pieces, or cooked scrambled eggs or

- cooked pasta - (the smaller varieties work best like rotini, elbow macaroni, couscous or farfalle)


Choose an all natural, organic and low-fat variety. Making your own dressing is always an option and you can control all the ingredients that way but if time is too short, there are so many varieties available today that you will always be able to find something delicious.


These simple topping accents will add an extra layer of flavor to salad meals. Use as many or as few as you like.

- croutons: plain or flavored varieties

- crumbled cooked bacon: use turkey bacon to cut down on fat or try the vegetarian variety

- nuts: use a sprinkling of chopped nuts like walnuts, pecans, almonds or pine nuts

- shelled seeds are also a good addition like: pumpkin seeds, sunflower kernels or sesame seeds

- baked tortilla chips: crumble them up and sprinkle over your salad

- shredded cheese: use a low-fat variety and sprinkle over the salad

Try these easy lunchbox meals whenever you need them. They are quick and simple to put together and will give you a variety of ideas so lunches will never be boring.

Visit for these easy lunchbox meals and a large selection of free recipes that are streamlined for speed, flexibility and ease of preparation along with menu planners that provide a wide variety of ideas for simple, flavorful and quick meals for every day of the week throughout the year.

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