In Need of a Suggestion of Where To Go To Buy Lunch?

Do you live or work near:

  1. Yonge/College
  2. PATH

If you answered yes to either questions, check out Salus Fresh Foods.

I’ve only been to the Yonge/College location and had the Bravocado as well as the Bruh..Cali. I’ve been able to taste the Beets Me option but I’ve loved all the options I’ve tried so far! I always order the box option. I like how you can ask the staff member to add even more vegetables and cut down on the carbohydrate portion. I eat my carbohydrates but I would really like to see the 3:1 ratio (3 parts veggies to part carbohydrate). I like how the dressing is automatically put on the side. Of that dressing container, I may have only used 1/3 of the container.  When asked if I’d like to add protein, I chose salmon. The staff estimates ~5 oz. of protein is given with each box.

Pictured here: Bravocado with salmon

What Makes Up the Bravocado? spinach, quinoa, avocado, beets, roasted broccoli, cucumber, strawberry, edamame, goat cheese, dried cranberries, balsamic vinegar (on the side)

Let’s Break Down Key Ingredients for Nutritional Benefits:

Quinoa

  • a gluten free seed which is packed with protein
  • good source of iron, magnesium, Vitamin E, fibre and potassium
  • looks like couscous and versatile like rice but has a nuttier flavour profile
  • Because it is still a carbohydrate containing option, please try to limit to eating 1/2 c – 1 c cooked at one time

Avocado

  • A source of healthy fat- can help to bring down cholesterol
  • Rich source of potassium & Vitamin E
  • Good source of magnesium, phosphorous and trace elements
  • Because each 1/4 of an avocado is equal to 60 kcals, please be conscious of portion; eating an avocado is no different than eating a 1 tsp of fat (i.e. oil) as each tsp of fat is ~50 kcals

Broccoli

  • A member of the famed cruciferous vegetable family known for its high phytonutrient content
  • It is a source of fibre as there’s 2 grams of fibre for every 1/2 c
  • Knowing the above fact, are you eating enough vegetables at dinner to get your daily fibre needs?

Spinach

  • The familiar dark green vegetable most individuals enjoy regular
  • Did you know in 1 c of spinach, you get 1 gram of fibre? It’s very important you mix your spinach with other vegetables to increase fibre intake.
  • A rich source of Beta-Carotene and Vitamin K

Beets

  • There is 2 grams of fibre for every 1/2 a cup serving
  • Rich in potassium and many trace elements
  • Good source of Vitamin A and Vitamin K
  • Don’t forget to eat the beet greens as they can also be a good source of magnesium!

Strawberries

  • A household fruit favourite among many
  • Eating 8 strawberries will result in the same amount of Vitamin C as you would get in 1 orange
  • Anthocyanins make up the majority of the flavanoids in berries; anthocyanins are responsible for giving the blue/red/purple hues of berries, grapes and of other fruits.

Goat Cheese

  • A cheese choice which is naturally low in fat
  • A creamy & delicious way to obtain calcium, magnesium, phosphorous and iron
  • Instead of feta, give goat cheese a try on your salads as it can be lower in sodium.

Edamame

  • There is 12 grams of protein and 4 grams of fibre in 1/2 a cup serving
  • A good source of iron, potassium, phosphorous and calcium
  • This can be a wonderful, delicious, nutrient-dense snack if you are always on the go

Salmon

  • A great source of omega-3 fatty acids famed for anti-inflammatory properties, heart health benefits and brain development properties
  • If you decide to eat the canned salmon, you may also get additional calcium as there are also bones in the can
  • Topped with a little dill & lemon juice with a hint of pepper, this can be an easy protein to be cooked in 20 minutes.

Did You Get Inspired to Incorporate More Of These Nutritious Options As Part of Your Daily Lunch?

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