by dietitian and nutritionist Alison Bencke

Serves 1

• 1 whole grain pita or wrap
• 1 whole canned or cooked beet* chopped up
• 1 small cooked sweet potato, cooled
• ½ medium tomato seeded – add several chopped up dried tomatoes if tolerated
• 1 leaf shredded lettuce
• ¼ cup basil leaves
• 1 shallot – optional
• 1 tablespoons hummus
• 1 oz reduced fat feta cheese (or boiled egg)

Spread hummus over bread and cover with lettuce. Place all ingredients along one half of the wrap and roll up. Have plastic cling wrap ready to encase it. Slice in half and pack for work.

A yogurt and a piece of cold chicken completes this lunch. Take a piece of fruit for coffee break.

*Beets are easy to prepare – Discard leaves and put a scrubbed bunch of small beets into a saucepan, covered with water and simmer until tender (about 20 minutes). Press knife in to test. Drain, rub off skins under water and refrigerate until required.

Nutrition per serving:

363 Calories
Protein 20g
Fat 9g
Saturated fat 4g
Fiber 10g
Calcium 233mg


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Note: these tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.

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