Are you constantly hungry in the office? Hunger pangs at the workplace have become a common phenomenon among many officegoers. Since employees are made to work for long hours and expected to meet challenging targets, they resort to munching on unhealthy snacks like chips and candies. Further, many also order food from food delivery apps almost every single day that don’t just burn a hole in their pockets but also harm their health. Consumption of junk food at office has become so common, conversations with colleagues on switching to healthy food options like salads also happen over a vada pav and chai in the office pantry.
While the attempts to switch to healthy options see no end of the day, Mid-day Online got in touch with nutritionists and chefs to help make an easy switch from unhealthy snacking to healthy alternatives. We have the nutritionist share with us ways how to make amends and chefs who introduce us to lip-smacking, easy-to-make salad recipes that you can surely carry at work.
Breakfast is uncompromisable
First things first, Dr Dnyaneshwari Barve, Dietitian, DPU Private Super Specialty Hospital, Pimpri, Pune says “Having breakfast is important for everyone, more so for office goers. To perform well at work, a full stomach is a must. A healthy breakfast should include a majority of the 5 food groups that include cereals, pulses, vegetables/ fruits, milk or milk products and poultry. Be conscious of your consumption of additional sugar and fats. Keep it minimal.”
Barve says you can include healthy dishes like a low-fat mix of veg paratha with curd, chapatti with an omelette, combined with vegetables, and fruit as your daily breakfast. Having a healthy and filling breakfast sets the right tone for the day giving you the much need energy boost to start your day on a good note. Healthy and well-balanced breakfast supplies enough calories to the body for instant energy, a good amount of protein for sustained release of energy as well as nourishment for muscles, proper amounts of fibre for satiety, and an appropriate mix of essential vitamins and minerals.
Ill-effects of munching on unhealthy food
We usually see that office canteens, cafeterias, and food courts mostly serve high-fat, high-calorie foods like chhole bhature, vada pav, samosas, cakes, kachoris, and fast foods, like burgers, pizzas, noodles etc. These are all unhealthy food choices. Barve explains, “People are usually leaning towards junk food choices as they need the calories to work efficiently. Consuming such foods high in saturated and trans-fats, salt, sugar, preservatives etc, puts additional strain on our digestive system to metabolize these foods. When our metabolism is overworked due to the heavy load of these unwanted fats ad calories, it slows down to cope with the effort of breaking down food to supply calories to our body. A slower metabolism in turn leads to weight gain and improper lifestyle further leading to obesity.”
Healthy eating options
Instead of opting for junk foods, unhealthy and outside food, Barve suggests carrying small tiffins of healthy snacks that include:
Roasted chana
Roasted makhana
Roasted soya
Murmura chiwda (homemade)
Steamed sprouts
Plain khakra
High protein biscuits (sugar free, low fat)
Energy bars as healthy alternatives
Many individuals today are picking up energy or protein bars as a healthy alternative and also considering them as a healthy replacement for proper meals. Are these bars really healthy though? Barve clarifies, “These bars are a very good source of complex carbohydrates fibre, good quality protein in the form of nuts or skimmed milk solids. They also contain added vitamins and minerals. These are no doubt a better option than fatty fried high-calorie foods. However, these too are packaged foods and may contain some preservatives or added food colours or flavouring. Hence in the longer run, it is better to avoid their use on a daily basis. They should be considered as a convenience snack item when other natural sources are not available.”
Hopping on the salads trend
Salads have become a healthy choice for a large number of people. One can say that the western influence of consuming crunchy salads has a huge role in the rising preference for this food. Salads are especially the go-to choice for almost everyone who wants to adopt a healthy eating practice. Barve asserts saying, “These are a wonderful choice as they include a good mix of fresh fruits and vegetables in raw form. Salads are rich in fibre, Vitamin C, and other trace elements.”
While salads are a great option, one needs to steer clear of making them unhealthy. Barve warns, “Adding unnecessary flavourings and dressings introduce additional fats and sodium to these healthy salads. For example, a simple-cut vegetable salad with a dash of lemon juice is good enough preparation. There is no need to add mayonnaise, additional oil or crushed nuts to this. The unjust addition of crushed peanuts or sesame seeds simply adds to the fat content of the salad. Instead, curd can be a good addition. Locally available and native recipes always work better rather than cross-cultural recipes.”
Here are some salad recipes shared by Mumbai chefs that you can prepare at home and carry in your tiffin:
Burrata and cherry tomato salad by Chef Bhushan Ganorkar, Courtyard by Marriott Navi Mumbai
Ingredients:
1. Rocket/ aragula leaves 35 gms ( small cup)
2. Buraata cheese 150 gms
3. Cherry tomatoes 10 – 12 nos
4. Salt to sprinkle
5. Pepper to sprinkle
For vinaigrette
1. Balsamic vinegar 1 tbsp
2. Olive oil 3 tbsp
Method:
1. In a salad bowl, keep burrata cheese ball in the middle.
2. Mix rocket leaves and cherry tomatoes with 1 tsp of vinaigrette.
3. Arrange the leaves on the side of burrata.
4. Sprinkle salt and pepper.
The beauty of this salad is that the peppery flavour of rocket leaves as well as tartness of tomatoes will be well balanced with the creamy burrata cheese. This salad stays fresh for over two days. You can also use lettuce for this salad. The chef suggests keeping lettuce in iced water for over 15 minutes before using it in the salad. It makes the salad fresh and crunchy. Store this salad in 1-5 degree Celsius to keep the ingredients fresh.
Thai Green Salad Curry Veg Rice Pack recipe by Chef James Patrick, Fat Tiger
Ingredients:
1.Jasmine rice 1 cup
2. Vegetable oil 1 tbsp
3. Thinly sliced onion 1
4. Minced garlic, 2 cloves
5. Green curry paste 1 tbsp (adjust according to your spice preference)
6. Coconut milk 1 can (14 ounces)
7. Vegetable broth 1 cup
8. Broccoli florets 1 cup
9. Sliced bell peppers (a mix of colours) 1 cup
10. Sliced carrots 1 cup
11. Snap peas 1 cup
12. Tofu or tempeh, cubed (optional) 1 cup
13. Soy sauce or tamari (for seasoning) 2 tbsps
14. Fresh basil or cilantro leaves for garnish
15. Lime wedges for serving
Method:
1. Cook the jasmine rice according to the package instructions and set it aside.
2. In a large skillet or wok, heat the vegetable oil over medium heat.
3. Add the sliced onion and minced garlic to the skillet and sauté until the onion becomes translucent.
4. Add the green curry paste to the skillet and stir-fry for about a minute, until fragrant.
5. Pour in the coconut milk and vegetable broth. Stir well to combine the curry paste with the liquid.
6. Add the broccoli florets, bell peppers, carrots, snap peas, and tofu or tempeh (if using).
7. Stir to coat the vegetables and protein with the curry sauce.
8. Cover the skillet and simmer for about 8-10 minutes, or until the vegetables are cooked to 9. your desired tenderness. Stir occasionally to prevent sticking.
10. Once the vegetables are cooked, remove the skillet from heat and season with soy sauce or tamari to taste. Adjust the seasoning according to your preference.
11. Serve the Thai Green Curry Veg Rice Pack over a bed of jasmine rice.
12. Garnish with fresh basil or cilantro leaves and squeeze lime juice over the dish for an extra burst of flavour.
Feel free to customize the recipe by adding or substituting other vegetables you prefer. You can also adjust the spice level by adding more or less green curry paste. Enjoy your healthy and flavourful meal!
If you have leftovers from the dish, store them in an airtight container in the refrigerator. Properly stored, the dish will stay well for 3-4 days. To extend its life, you can also freeze it. When you reheat the refrigerated item, you should heat it thoroughly until it is boiling hot to kill any bacteria that may have formed. It is important to note that shelf life may depend on factors such as the freshness of the ingredients used, proper storage conditions, and individual handling. Always rely on your judgment and visual and olfactory cues to determine if it is still safe to eat. If you notice any signs of spoilage, such as a foul odour, mold, or unusual texture, you should discard the dish. Try making it in limited quantities to avoid food wastage.
Ceaser Salad recipe by Chef Monirul Sekh and Chef Khokan Molla from Kokum Bar & Lounge
Ingredients:
1. Romaine lettuce
2. Crisp croutons
3. Ready caesar salad
4. Parmesan cheese
5. Black pepper
6. Cream
7. Salt for taste
Method:
1. Take 1 large or 2 small heads of romaine lettuce
2. Add parmesan cheese, shredded or shaved
3. Add crisp croutons (homemade)
4. Add caesar salad (homemade)
5. Add cream
6. Add black pepper and salt for test
7. Mix well and relish
A green salad such as this Caesar salad can last in the fridge for a week without mayonnaise and can be properly stored. With yogurt, Caesar salad could last in the fridge for 1-2 days. Store your clean, dry salad in an airtight plastic container lined with a paper towel. The paper towel will absorb any excess water, and the airtight container will keep the salad from wilting. All the salads mentioned above are rich sources of fibre and are extremely nutritious not to mention filling. Including these into your daily diet will surely boost your health leading to a more nutritious and clean lifestyle.
Also Read: Craving late-night snacks? Munch on these healthy options to avoid gaining weight
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