Food for Thought: Fill It Up Healthier

— Written By

One of the foods that the USDA and heart specialists recommend you to stay away from is your processed deli meats. However, they also want you to eat out less and take a bag lunch to work. So how can you take a bag lunch without making a sandwich with processed deli meat? There are a variety of different ways to get your protein in your diet. When you want a healthier protein in your sandwich, it is recommended to cook it yourself instead of buying it in a processed form. So, you can roast a turkey breast or grill fish. Use the sliced roast turkey breast in your sandwich or make a fish taco. There is also nothing wrong with going back to your childhood and having a peanut butter sandwich. One of my favorite sandwiches is a Mediterranean wrap with cucumber, tomato, red onion, feta cheese. One of the spreads that recommend instead of mayonnaise is mustard or hummus. Hummus serves as a wonderful source of protein and there is a lot of different flavors of hummus at the grocery store. Enjoy whatever combinations work for you and try to use whole-grain bread, tortillas, or crackers.

Suffering from food insecurity, struggling to put food on the table for yourself or your family? The “More In My Basket” program can help you determine if you are eligible to receive food assistance in the form of SNAP benefits. We are having a Lunch N’ Learn workshop on Tuesday, February 23, 2021, at noon EST virtually through Zoom to discuss how to “Developing a Household & Food Budget” and give you more information about how to see if you qualify for food assistance. You can also call 1-855-240-1451 to speak with the More In My Basket support staff. You can register on the Eventbrite page.

Check us out on Facebook @persongranvillefcs to find information or register for upcoming programs, recipes or information on food and nutrition. Try the following recipe from the Oregon State University Extension at Salmon Pasta Skillet.

Salmon Pasta Skillet

Serves 3 cups


  • 1 ½ cups whole grain pasta
  • 1 Tbsp butter
  • 2 Tbsp chopped onion
  • 1 can (5oz) canned salmon, drained
  • 2 small tomatoes, chopped
  • 3 Tbsp lemon juice
  • 1 tsp dried parsley
  • ¼ tsp salt


Cook pasta according to package directions. Drain, then set aside. While pasta is cooking, heat butter in a medium skillet over medium heat. Add onion and cook until tender. Add cooked pasta, salmon, tomato, lemon juice, parsley, and salt. Cook until heated through.