Chilled Eats: 5 Creative Cold Lunch Ideas
Whether you're looking for a refreshing pick-me-up or ideas for your brown-bag lunch, this post is for you. Below discusses the health effects of cold versus warm foods, and provides cold, tasty recipes suited for those who don't have the time, option, or patience to prepare a 5-star meal. Regardless of whether you’re always in a time crunch, work in an office without a microwave, or you’re simply not a great cook… These are the perfect recipes. Let’s begin!
Cold vs. Warm Lunch:
The human body digests cold and warm foods differently. Our bodies have to work harder to digest cold foods because they like to keep their core temperature at 37°C or 100°F. This leads some people to worry about decreases in proper digestion when consuming cold foods, but our bodies work quickly to warm themselves and don’t vary much more than half a degree.
Warm or cooked foods can make several nutrients more bioavailable while supporting digestion. The digestion of hot foods begins with cooking. Cooked foods may be easier to digest because they are typically easier to chew and because they favor our body’s core temperature. When we improperly chew food or quickly scarf down a meal in a hurry, our body has difficulty digesting, leading to GI distress like gas and bloating. Although, when digestion is improved, our body is more easily capable of absorbing nutrients. In addition to this, cooking our food can make some of the nutrients in our food more accessible and absorbable. For example, cooking tomatoes significantly increases their lycopene content and the beta-carotene content in raw carrots increases when cooked. However, this doesn’t mean you shouldn’t ever eat spinach or carrots raw. Both have their benefits.
On the other hand, cold (i.e. raw) foods have their own set of health benefits. Eating raw foods inherently means eating more whole, unprocessed foods. This directly translates to consuming more plant-based foods which are shown to reduce the risk of chronic disease, aid in weight loss, and support mental health. Additionally, sometimes certain cooking methods or overcooking can reduce the nutritional density of foods. This is especially true of water-soluble vitamins, such as vitamin C and B vitamins, because of their sensitivity to heat. Boiling reduces vitamin C content more than any other cooking method. For example, broccoli, spinach, and lettuce can potentially lose up to 50% or more of their vitamin C when boiled. The main sources of vitamins C and B in our diet are fruits and vegetables, which in most cases, can be eaten raw without any problems. Therefore it’s a good idea to include salads and fresh fruits in your daily routine. If you would like the additional digestive support you receive from warm foods, then lightly steaming your vegetables is a good way to cook fruits and vegetables while preserving their nutrients.
Both cold and warm foods have their trade-offs and both provide different benefits. Sometimes cold lunches are simply easier, especially when you’re late to work or spending your whole lunch break waiting to use the microwave.
5 Simple and Tasty Cold Lunch Ideas:
It's easy to get stuck in the trusty old sandwich-for-lunch routine, but over time, the same meal every day gets boring. You start looking for ways to spice up your lunch rotation with quick and healthy recipes. Plus, adding variety to your diet will ensure you're receiving essential nutrients from whole foods. Variety is crucial for good health! If you want a healthy lunch that you can enjoy straight from the fridge, here are some great suggestions:
Bento Box:
Remember how easy it was to pack and assemble your ham and cheese Lunchables as a kid? The simplicity doesn’t have to stop just because you’re grown up. Create an “adult Lunchables” by assembling your very own Bento Box. These lunches have to be one of the quickest and easiest options when it comes to making lunch on the go, and it never gets boring. Throw any combination of protein, fat, and fiber into a divided container, and just like that you have a yummy, travel-sized lunch. One of my favorite Bento Box combinations is a Mediterranean Box with chicken kebabs, cucumber, hummus, and pita. Another favorite is a Charcuterie Box made with prosciutto, parmesan, breadsticks, and grapes. If you’re looking to pack a Bento Box for your kids, try deli meat, yogurt, apples, celery sticks, and peanut butter. You’ll be surprised by how easy a Bento Box is to assemble. Store in the fridge, remove when you’re hungry, and enjoy!
Pita Wrap:
Pita wraps are a tasteful way of upgrading from your traditional sandwich. Their “pockets” are great for anything saucy and serve as great options if you’re looking for something a bit more filling. One of my favorite recipes calls for pita bread, chilled grilled chicken, chickpeas, cucumbers, cherry tomatoes, arugula, and dairy-free tzatziki. However, you can choose to add or remove ingredients to your liking. For example, you can add feta to your wrap, or if you’re vegetarian, substitute the chicken with falafel. Or if creamy tzatziki isn’t your style, swap in olive oil and a squeeze of lemon instead.
Lettuce Wraps:
Another way to spice up your lunches is to make Asian chicken lettuce wraps. Most recipes often call for the same or similar 5 ingredients - ground chicken, peanuts, chopped vegetables, soy sauce, and lettuce leaves. Customize your wrap to your liking by trying one of these substitutions: ground beef instead of ground chicken, rice noodles or crispy wonton strips as your carb, or cashews instead of peanuts. Not only can lettuce wraps use a variety of Asian-inspired flavors, but they can also be a great way to incorporate different cuisines. Try using the leftovers from Taco Tuesday in your lettuce wraps, too!
Buddha Bowl:
Lastly, buddha bowls are tasty, well-balanced meals that always leave you feeling full and satisfied when prepared correctly. When making your bowl, remember these 3 key components: fiber, fat, and protein. Use any variety of these three food components to keep your lunches interesting. One of my go-to Buddha Bowl recipes is made with brown rice, diced sweet potato, broccoli, avocado, edamame, sesame seeds, and teriyaki salmon. If you’re not a fan of brown rice, other whole grain options that provide fiber are wild rice, quinoa, and millet. Add as many different vegetables as you would like. A few other vegetable options are Brussels sprouts, cabbage, mushrooms, carrots, cauliflower, and zucchini. Protein is the magic ingredient that will keep you satisfied until dinnertime. Great protein options are grilled chicken, tofu satay, or pan-seared steaks. Because you can mix and match virtually any combination of ingredients to create a delicious Buddha Bowl, they’re a great opportunity to use leftovers or fresh produce nearing its expiration date. A little tip is to add dressings and garnishes such as seeds, herbs, or sprouts to your bowl to increase the flavor, nutrient, and fiber content of your lunch. Plus, if you add a fermented food like kimchi, you’ll be adding a good dose of probiotic bacteria to benefit your gut!
Both warm and cold foods offer their own unique benefits, so it’s not about choosing one over the other. Warm foods can support digestion, improve the availability of certain nutrients, and provide a sense of comfort. On the other hand, cold foods can also be nutrient-rich, refreshing, and often more convenient—especially when you’re short on time. The key is variety! So, the next time you’re stuck in a lunch rut or need a quick bite straight from the fridge, try one of these recipes and make it your own.
