As refrigerators and microwave ovens become de rigueur in office pantries, your options have expanded. Yet few actually use that fridge to its full potential.
Use it to stockpile…
Fruit and vegetables
Fructose (natural fruit sugar) gives you a quick energy boost when you’re flagging and all fruits have some essential vitamin or other. Choose thick-skinned candidates: oranges, raw guavas, pears and apples, for instance, should last five-six days. Beware of melons, though—they are highly aromatic and spoil fast once cut. Sweeter, hardy veggies such as carrots and jicama (mishrikand) are great too.
Pair with a little protein (low-fat cheese, yogurt or peanut butter) for a nutritionally well-rounded snack.
Calorie count: 1 cup of chopped fruit is about 50-100 calories, depending on the fruit.
TIP: If you’e planning to drink your fruits—don’t! A 100% vegetable juice is a better choice because fruit juices, as well as “mixed vegetable juices” with fruit juices in the mix, often have as much sugar as some fizzy drinks, even when no extra sugar has been added.
Store a few hard-boiled eggs (up to three days) to eat with salt, pepper or mustard. Or make an egg-salad sandwich—you’ll need to also keep a jar of low-fat mayonnaise and a loaf of bread or a bun. The B-complex vitamins (particularly choline), first-class protein and iron are just a few of the benefits an egg will give you.
Calorie count: 80 calories for an egg, 150 calories when made into egg salad.
Soldiers and dips
Calorie and nutrition-wise, bread is superior to any biscuit and easier to get and toast is as easy to munch as bhujias, especially if you keep a few dips, sauces, jams and chutneys in hand (those go in the drawer, unless you want to share). They free you from the tyranny of “baked” packaged snacks that are still replete with oil and additives.
Calorie count: 100 calories (70 for bread, approximately 30 for dips/sauces).