Magazine article Nutrition Action Healthletter

Pick a Pocket

Magazine article Nutrition Action Healthletter

Pick a Pocket

Article excerpt

Does the thought of coming up with something interesting for tomorrow's lunch give you the willies? Here's how to put the zip back in your lunchbucket ... while squeezing in a few more vegetables. In most cases all you need to know is how to hold a fork and operate a can opener. * As with just about any sandwich stuffing, these will taste better if you keep the filling and bread separate until you're ready to eat.


Feel free to substitute carrots, cucumbers, or any of your favorite vegetables.

1/4 cup red onion, sliced
1/2 cup red pepper, chopped
2 Tbs. canned black beans, rinsed (optional)
4 marinated artichoke hearts, chopped
1 toasted whole wheat pita

Chop the vegetables, mix them together, and stuff them into the pita. Serves 1.


Calories: 260
Total Fat: 5 grams
Sat. Fat: 1 gram
Fiber: 10 grams
Sodium: 590 mg
Cholesterol: 0 mg
Carbohydrates: 48 grams
Protein: 10 grants


For an "eggier" taste, add one yolk (and add 110 mg of cholesterol per sandwich).

6 eggs (whites only)
1 Tbs. light or low-fat mayonnaise
1 tsp. Dijon mustard
2 tsp. fresh dill, chopped (or 1/2 tsp. dried)
1/8 tsp. freshly ground black pepper
2 toasted whole wheat pitas

Boil the eggs for 15 minutes. Run them under cold water and peel. Separate the whites from the yolks and discard the yolks. Chop the whites, combine them with the other ingredients, and stuff into the pitas. Serves 2.


Calories: 250
Total Fat: 4 grams
Sat. Fat: 1 gram
Fiber: 5 grams
Sodium: 600 rag
Cholesterol: 0 mg
Carbohydrates: 38 grams
Protein: 17 grams


1/2 cucumber, chopped
1/2 tomato, diced
1/4 cup plain fat-free or low-fat yogurt
1 Tbs. onion, chopped
1/2 Tbs. fresh cilantro, chopped (optional)
1 clove garlic, minced
2 toasted whole wheat pitas

Combine all ingredients and stuff them into the two pitas. …

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