As easy as Food
Optimising is, nipping out for a ‘quick sandwich’
in our lunch break can easily turn into a Syn-filled surprise!
Did you know, some sandwiches contain more fat than a Mars
Bar?
Even
the saintliest sounding sandwiches can be stuffed with
Syns:
- Boots Shapers - Bacon, Lettuce
& Tomato, 180g pack: 14½ Syns on
Original and Green!
- Marks & Spencer Count
on Us - Bacon, Lettuce & Tomato, 175g pack: 13½
Syns on Original and Green!
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Pack-up your lunchbox with these quick
and easy Food Optimising fillers:
Filling
the Food Optimising way
These tremendously quick and easy sandwich fillings are wonderfully
filling, fabulously low in Syns and taste divine – perfect
to help you on the way to a heavenly body! (Use 2 slices
of wholemeal bread [from a 400g loaf] as a Healthy Extra)
All day breakfast -
Free on Original
Lashings of lean crispy bacon and slices of hard boiled egg
for a fabulous filling that’s totally Free on Original.
If you can’t live without a squeeze of ketchup count
1 Syn for a level tablespoon.
Pink prawn
perfection
- Free on Original
Sit dozens of pink prawns on a bed of crunchy iceberg lettuce,
sliced cucumber and tomato - fantastically Free on Original!
A drizzle of reduced calorie Thousand Island dressing adds
1½ Syns per level tablespoon.
Chargrilled
vegetables with a twist -
Free on Green and Original
Grill a selection of Mediterranean vegetables until soft -
peppers, red onion, sliced aubergine, courgette – what
ever you fancy! Cool if preferred, then layer with sliced
tomatoes, 42g/1½oz of crumbled feta cheese [taken as
a Healthy Extra choice] and whole fresh basil leaves –
delicious and Free on Green and Original!
Traditional ham salad
- Free on Original
Use unlimited lean ham (or beef, chicken, turkey,
lamb) with unlimited salad ingredients for a simple sandwich
that's Free on Original.
Savour your salads
No need for limp lettuce and unsatisfying celery
here! Tuck in and fill up the Food Optimising way.
Oriental
salad -
Free on Green and Original
Toss together baby spinach leaves, fresh chopped pineapple,
beansprouts, canned water chestnuts and baby sweetcorn which
have been boiled for 4 minutes and cooled, with a dash of
soy sauce, lime juice and chopped coriander
Chunky
breakfast salad - Free
on Original
Mix 2 rashers of grilled lean bacon, chopped, with 1 chopped
beefsteak tomato, 1 chopped hard boiled egg, a handful of
button mushrooms and seasoning and serve on mixed green
leaves.
Beetroot
salad - Free on Green
and Original
Mix chopped cooked beetroot with watercress, shredded spring
onion, halved cherry tomatoes and chopped red or green pepper
and add fat-free vinaigrette dressing to taste.
Classic
salad nicoise -
Free on Green and Original
(*Add
6 Syns if not using tuna as a Healthy Extra on Green)
Toss 4oz/113g tuna, canned in brine, with 3oz/85g cooked
green beans, a quartered hard boiled egg, 1 chopped spring
onion and cherry tomatoes. Add fat-free French style salad
dressing to taste.
Beany
couscous salad -
Free on Green
Prepare 57g/2oz of uncooked couscous
according to the packet. When cooled add a 420g tin
of kidney beans in chilli sauce, some garlic, black
pepper, a little Fry Light (just enough to stop it sticking)
or Syn-free vinaigrette/dressing. Then add any Green
Free Food you fancy, e.g. thinly
sliced raw mushrooms, chopped up cucumber, sliced celery,
tomatoes etc.
Tasty dippers
These luscious lunchbox ideas are
also great for buffet parties and because they're
both Free on Green, you can dip to your appetite's
delight!
Jacket
wedges - Free
on Green
Dip cold jacket potato wedges (made in the same
way as bodyOPTIMISE's Free
chips) in very low fat cottage cheese or home-made
salsa. For spicy potato wedges, sprinkle the wedges
with paprika, curry powder or chilli powder before
baking.
Hummus
dip -
Free on Green
Puree a tin of chick peas, with garlic, add lemon juice,
salt and pepper to taste and eat with vegetable crudités.
Click here for even more recipe ideas >
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