Saturday, August 31, 2013

Low Sugar Lunches

For those of you who may be packing school lunches for your children or for yourself in the weeks ahead, I have listed below some ideas of food choices in following a restricted sucrose diet.

Suggestions for sandwiches:
-Sandwich made with bread slices that have 1 gram or less of sugar per slice.
-Deli meat that has no sugar added to flavor it.
-Peanut butter sandwich (jellies are not allowed since they have too much sugar in them, but is okay to use a
     thin layer of honey with peanut butter, if desired)
-Tuna or egg salad with mayonnaise.
-Cheese sandwich....can use sharp cheddar cheese if lactose intolerant.

If you are trying to follow a gluten-free diet, corn or rice tortillas work well for cheese and meats. Taco shells are another option.  Sarah sometimes has a peanut butter sandwich made with 2 thin corn cakes or can use rice cakes.

There are selections of gluten-free breads available as well that don’t have much sugar.  Most of them are quite expensive unless you make your own.

Add a piece of fruit to the lunch: 
We find that an apple or pear is a good choice as they seem to be more filling than some of the other fruits. If there is limited time for eating lunch, container of applesauce works well.
Of course, plain yogurt and adding your own fruit to it is another great choice!

Add a vegetable such as carrot sticks or celery.  Cold peas and slices of cucumber or dill pickles are good choices too.
You can add a container of hummus for dipping raw veggies in, if desired.  I’ll add a recipe for that below that is mild.

For additional food or snacks, the following is a list of some processed foods that are convenient to pack which have very little sugar added to them.
Goldfish crackers—0 grams of sugar per serving
Cheez-it crackers—0 gm.
Saltine crackers—0 gm.
Special-K cracker chips—0 gm.
Triscuit crackers—0 gm.
Townhouse crackers—1 gm. (in 5 crackers)
Club Crackers—1 gm. (in 17 crackers)
Snyders Pretzels - less than 1 gm.
Corn torilla chips - less than1gm
Doritos - less than 1 gm.

Some products that I noted at Whole Food Store if you are looking for organic:
“365” Golden round crackers—1 gram in 6 crackers
“Back to Nature” classic Rounds—1 gm. in 5 crackers
“Harvest” whole wheat crackers—0 gm.; Crispy cheddar crackers—0 gm.
“Blue Diamond Nut Thins” (all types are gluten free and have 0 grams of sugar added)

These are some breads that have only 1 gram of sugar per slice:
Whole foods brands—Italian bread—1gram/slice
                                    Spelt - less than 1 gm
                                    Oatmeal bread - less than 1 gm
“Nature’s Own bread”—Whole wheat - less than 1 gm
                                    -Butter bread- less than 1 gm
Pepperidge Farm—small loaf—1 gram per slice

For a beverage, water is the best choice; unsweetened tea is okay, milk is fine too, but no juices are allowed, since they contain too much sucrose.

I hope this list is of help.
Blessings to you all!

Recipe for Hummus
1 can of garbanzo beans (drained and set aside liquid)
¼ cup liquid from can of garbanzo beans or water
¼ cup Tahini
1 tsp. garlic powder
½ tsp salt
Put all ingredients in a blender and blend until smooth.

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