Recipe:
This mercury-free tuna sandwich alternative will become your kids’ new favorite lunch! The creamy, tangy salad is packed with crunchy vegetables and pairs perfectly with some crusty toasted bread. A base of chickpeas makes this lunch packed with protein and fiber, guaranteeing that it will keep your kids full for hours after!
Ingredients:
1⁄2 cup cashews, soaked in water overnight (or soaked in boiling water for at least 1 hour) and drained
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
1⁄4 teaspoon salt
1 15 oz can chickpeas, drained and rinsed
1 cup shredded carrots
2 stalks celery, chopped
1 dill pickle, chopped
1 scallion, chopped
8 slices whole wheat bread, lightly toasted
Instructions:
To a blender, add cashews, mustard, lemon juice, vinegar, salt, and 3 tablespoons water and blend until smooth.
In a large bowl, mash chickpeas using a potato masher or large fork. Add cashew sauce, carrots, celery, pickle, and scallion and mix until combined. Add chickpea salad to one slice of bread and top with another slice of bread. Repeat for the remaining 3 sandwiches.
Yields: 4 servings
Per serving: 423 calories, 17.6 g protein, 63.2 g carbohydrates, 11.4 g fiber, 12.7 g sugars, 11.6 g fat, 1.7 g saturated fat, 0 g trans fat, 0 mg cholesterol, 963 mg sodium, 144 mg calcium, 0.1 g omega-3 fats, 2468 IU vitamin A, 4.1 mg vitamin C, 0.4 mg vitamin E, 4 mg iron, 1.4 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.