No more boring brown-bag lunches

Brown bagging it to work is a healthier and cheaper alternative to hitting the nearest drive-thru on your lunch hour. But bringing the same lunch day after day can also lead to boredom, and you might find yourself dreading lunch hour rather than looking forward to it.

If your plain sandwich just doesn’t do it anymore, consider spicing up your meal with some new condiments. According to Marjorie Fitch-Hilgenberg, a University of Arkansas dietetics professor, condiments, seasonings and sauces can add flavor while instantly boosting your lunch’s nutritional value.

“Look at an average sandwich — some meat or cheese between slices of bread and slathered with mayonnaise,” Fitch-Hilgenberg said. “When you add dark leafy greens and tomatoes and replace the mayo, you can create a quick lunch with a serving or more of vegetables and little excess fat.”

If mayo is the go-to condiment in your refrigerator, it’s time to explore some more creative — not to mention healthier — options. Consider replacing that mayo with one of a variety of mustards now available on grocery shelves, ranging from Dijon to coarse-ground, spicy brown and wasabi. You’ll instantly reduce the calorie count in your lunch, and experience a fresh new flavor as well.

Other condiments to consider include curries and chutneys, which both come in different varieties. If you choose a chicken lunch, why not marinate the chicken in barbeque sauce or spicy brown mustard for a fresh new taste?

Remember, many condiments can add empty calories while disguising the flavor of foods. Rather than spread sauces on your food after cooking, marinate it. If you’re making a salad, toss it in a large bowl with a little dressing — you’ll enhance the flavor of the greens without drenching it in fattening dressing.