Welcome back to another of my series of articles on Diabetes and suggestions that may help you to provide yourself with a healthy lunch options.

I wanted to share with you some ideas that I have come across from talking to family and friends. The problem is that there is so much choice out there. AND if you are not prepared, then it is easy to go to a fast food joint and make the WRONG choices. Removing all the wrong foods from your kitchen cabinets is the first step. The next is to make up a grocery list with foods in the RIGHT category.

Keeping a low G.I. or glycemic count and preparing your meals with this in mind will be helpful for you to understand and thus control on a day to day basis.

Here are 3 of my favorite lunch suggestions with you and I hope you will enjoy them:

1. Cucumber, Sesame and Noodle Salad

– Ingredients:  1/2 English Cucumber Sliced, 2 tbsp. seasame seeds, 2 tsp. low sodium soya sauce, 4 tsp. Splenda, 1 tbsp. of rice vinegar, 6 oz. of cooked thin noodle pasta. You can always add a portion of protein for the full meal deal. Keep in mind calories and portion size. This makes about 6 servings

2.  Pear and Grilled Shrimp Salad with a Green Kale Side Salad

– Ingredients:  1 lb. of cooked shrimp (broiled or grilled for about 4 minutes – cook with 1 tbsp oil and 1 tsp oregano) In a large bowl add 4 sliced pears, 1 chopped red pepper, 1 chopped red onion, 1/4 cup chopped cilantro. Choose a light dressing or use:  2 tbsp. rice vinegar, 2 tbsp. orange juice, 1 tsp, orange zest and 1 tsp honey.

3.  Crustless Quiche with a Side Salad

– Ingredients:  Mix 1/4 cup bread crumbs with 1 tsp. melted butter and place in a pie plate. In a bowl combine: 1 cup cooked broccoli, 1 1/4 cups of egg substitute, 1 cup skim milk, 1/4 tsp pepper, 2 oz. of light feta cheese, 1/4 cup sun dried tomatoes, 2 green onions, 1 slice of cubed whole grain bread. Bake for 45 minutes in a 350F oven or until centre is cooked. In this recipe you can add whatever you want or like to eat. Enjoy!

All of these suggestions can be made ahead of time and taken in a bag lunch to work or on the road. The most important thing to remember is that you need to plan ahead for all of your meals.

Thanks for taking the time to join me and I hope these recipes will be helpful for you.

Take care and stay healthy.

Jane Brown

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