What to put in your lunch salad when lettuce is in short supply

If the latest warnings about the lack of lettuce have you looking for a way to make a lunchtime salad, one nutritionist says the leafy green isn’t a must-have for an office lunch that can still tick all the health boxes.

Last week supermarkets advised of shortages of lettuce and lettuce, as well as mandarins and broccoli, after a state of emergency was called in Tairāwhiti, and four East Coast roads were closed as heavy rain battered the region.

This should set alarm bells ringing for those of us who pack a salad every morning, but registered dietitian Mikki Williden says you don’t have to give up salads on your work lunch, and she has some tips for healthy, easy and travel-friendly meals. options.

Coleslaw

A simple coleslaw can be a great option when greens are hard to come by. If you want to spice it up a bit, they recommend the fried onions.

Have you never eaten an onion before? It’s easy to do with apple cider vinegar says Williden and, “it will soften the leaves but not in a way that makes them mushy”.

“That coleslaw will keep for a few days, and add some nuts and seeds to give it a crunch, which tastes great.”

Carrot salad

There’s no need to feel lost without choosing a salad green for the bottom line, says Williden, as grated carrot can work just as well.

Adding nuts and toasted seeds (he recommends using coriander and cinnamon for flavoring) will enhance the texture and flavor. If available, coriander or fresh herbs will add pizzazz.

“What you can do is add olive oil or apple cider vinegar. Add beetroot to it, and you have a powerful salad.”

Roasted salad leaves

With a little prep time on the weekend, a roasted vegetable salad is a great lunch option. Carrots and pumpkin are good choices, as are peppers, although they can be more expensive than other vegetables.

Williden also suggests “playing” with dry leaves.

“It’s a little soft, but not terrible,” he says, and it works well after air-frying it with olive oil, salt and vinegar.

“The taste will outweigh any problems,” he says, especially if you combine eggs with fresh chopped vegetables.

If cauliflower is available, it can be chopped to use as an alternative to lettuce.

Cabbage wraps

Although it’s not a salad, using cabbage leaves as a wrap for lunch is an easy way to add more greens to your dinner.

Add vegetables, sides and any other condiments, as well as your favorite protein and wrap it in cabbage leaves like you would wrap bread.

Ultimately, Williden says there’s no need to worry about including lettuce or salad greens in your salad. In fact, leafy greens often contain more vitamins than ordinary lettuce.

“You want to look for swings in the color, and try to stay in the weather. If we can’t do that, the more water-cooled leaves come into play.”

Simple rules for lunch

As for what your lunch box should contain, Williden recommends 150g of protein (such as chicken, meat or three boiled eggs) and 1-2 grams of fat (it can be half an avocado if available, ¼ cup of nuts and seeds or a teaspoon of oil). olives in dressing).

From here, if you’re a “heavy eater”, light vegetable filling is good, spices or pesto can add flavor and joy to the meal, and carbs should be added to support your activity level.