Nutritionist reveals the EXACT healthy five-minute work lunch she swears by

By | July 21, 2020

Nutritionist reveals the EXACT healthy five-minute work lunch she swears by for staying full and replenishing her body

  • Nutritionist Jessica Sepel has shared a simple lunch idea to have at work   
  • She recommended seed crackers topped with hummus, cheese and vegetables  
  • The meal is packed with flavour, protein and vitamins and is low on calories
  • Ms Sepel shared a photo of the meal on Instagram and said the dish is delicious 

Nutritionist Jessica Sepel has revealed the simple five-minute lunch she has at work that’s both low on calories and high in fibre, protein and vitamins.

The Australian JS Health founder said Olina seed crackers topped with Yumi’s pumpkin hummus, avocado, goats cheese, tomatoes and rocket is a quick and delicious meal to have a midday to keep you full and nourished.

Ms Sepel shared a photo of the meal on Instagram to her 316,000 followers and was easy to make and tasted delicious. 

Nutritionist Jessica Sepel said Olina seed crackers topped with Yumi's pumpkin hummus, avocado, goats cheese, tomatoes and rocket is an easy and delicious meal to prepare (pictured)

Nutritionist Jessica Sepel said Olina seed crackers topped with Yumi’s pumpkin hummus, avocado, goats cheese, tomatoes and rocket is an easy and delicious meal to prepare (pictured)

Hummus is a good source of protein

Hummus is a good source of protein

The Olina crackers are a gluten free option loaded with a blend of seeds that are rolled and baked into crisp, light crackers.

The $ 5 product has a 4.9 star rating on the Woolworths website and each serving has five grams of protein.

To prepare the meal, Ms Sepel first added a layer of Yumi’s pumpkin hummus onto the crackers.

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On her blog, Ms Sepel said pumpkin is ‘soothing on the digestive system and a great natural sweetener’.

Hummus, which is made from chickpeas, is also a good source of protein. 

Ms Sepel (pictured) shared a photo of the meal on Instagram to her 316,000 followers and said the dish is 'so easy and yum'

Ms Sepel (pictured) shared a photo of the meal on Instagram to her 316,000 followers and said the dish is ‘so easy and yum’ 

Next Ms Sepel sliced an avocado into small pieces and placed it on top of the hummus.

‘Avocados are full of “good fats”, in this case monounsaturated fats, which assists in lowering cholesterol,’ she said online.

‘Not only are avocados low in sugar content, they are high in fibre – keeping you fuller for longer.’

'Avocados are full of 'good fats', in this case ¿ monounsaturated fats ¿ which assists in lowering cholesterol,' Ms Sepel said online (stock image)

‘Avocados are full of ‘good fats’, in this case – monounsaturated fats – which assists in lowering cholesterol,’ Ms Sepel said online (stock image)

THE BENEFITS OF EACH INGREDIENT PART OF THE WORKING LUNCH

Seed crackers – most seeded crackers are gluten free and full small amounts of fibre and protein 

Pumpkin hummus – pumpkin promotes good gut health and is great for the digestive system, while hummus is another good source of protein 

Avocado – avocado is a type of ‘good fat’ that assists in lowering cholesterol and keeps you full for longer 

Goats cheese – creamy goats cheese not only adds texture to a meal but is full of calcium for strong bones

Tomatoes – tomatoes are an antioxidant that are full of healthy vitamins, including vitamin C and K

Rocket – rocket is also full of vitamin C, E, B and K 

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Sources: JS Health and Healthline

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Ms Sepel then added goats cheese to the crackers, which is full of nutrients such as calcium that is essential for strong, healthy bones.

The creamy cheese is also a good source of protein and is considered to be another ‘healthy fat’.

The cracker is then topped with tomatoes and rocket for another added health kick.

According to Healthline, tomatoes are an antioxidant which has been linked to a variety of health benefits, such as lowering the risk of heart disease and cancer

According to Healthline, tomatoes are an antioxidant which has been linked to a variety of health benefits, such as lowering the risk of heart disease and cancer

Ms Sepel recommends using fresh tomatoes rather than canned tomatoes, as tinned vegetables have a tendency to be high in salt. 

According to Healthline, tomatoes are an antioxidant which has been linked to a variety of health benefits, such as lowering the risk of heart disease and cancer.

Both tomatoes and rocket alike are an excellent source of vitamin C and vitamin K. 

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