RECIPES
Lunch Ideas
Oftentimes lunch is our first opportunity of the day to get in some fresh vegetables, so don’t miss out! Most of us will benefit from getting more servings of veggies in, and often the easiest and tastiest way to do that at lunchtime is with a salad.
Avoid salad ruts by changing up the type of lettuces you use, adding beans and seeds, and varying the fresh veggies and proteins. Salads can be simple, easy, and nutritious — and they can be pre-made in a large mason jar for traveling on the go. Making homemade dressings can make all the difference in the enjoyment of a salad— from simple vinaigrettes to a yogurt-ranch to a green goddess.
With soup season upon us, opting for a warm lunch is a nice way to go, and another great way to get veggies in with high-quality nutrition. When going for a sandwich, using whole-grain breads can invite much-needed dietary fiber into the meal, and help stabilize blood sugar until dinner time. Find a whole-grain or fresh-baked sourdough bread that you like that doesn’t have added sugar.
“Bowls” are miracle food and make a wonderful lunch or dinner. Endless variations can include a well-cooked whole grain, a protein such as roasted tofu or chicken, sautéed greens, and even a splash of fermented veggies such as sauerkraut or Kim Chee and a dash of seaweed. Drizzle with a simple tahini sauce. Your body will love you, and the components can be prepped on the weekends for a quick assembly during the week.
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It doesn’t get easier than this! Stock your pantry with a few cans of high-quality low-mercury tuna on hand such as Wild Planet or Safe Catch and you’ll be ready for quick and healthy fast food. Add a complex carb such as a whole grain wrap on the side and you have a whole and balanced meal to get you through your entire day with rounded energy and nourishment.
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Another great item to have on hand in your pantry: canned salmon. This is a very satisfying salad with lots of color and flavor—and still, quite simple with just some nice quality extra virgin olive oil, lemon, salt, and pepper to dress it. Sometimes that is all you need! This can like any salad, all go into a mason jar, oil & lemon on the side, and tossed in the jar upon serving for a day on the go.
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High in protein, simple, and easy to carry. I prefer an Ezekiel tortilla, made with sprouted organic grains, but there are plenty of great gluten-free options available these days as well. Wraps are so easy, tremendously versatile, and can be a balanced and healthy lunch option for any day of the week.
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Have the Seed Loaf made ahead, and this is a nice simple soup for one of your work-from-home days. Keep it even easier by using an immersion blender for pureeing the soup. Serve with some simple greens on the side and this lunch is loaded with fiber and nourishment—and so satisfying.
See Recipe for Creamy Carrot & Lentil Ginger Puree and High Fiber Seed Loaf
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Have chicken breasts (or tofu or tempeh) the night before for dinner? Be sure to cook a few extra for easy lunches! Keep plain yogurt and fresh herbs on hand and serve on greens. So simple and delish. Serve some on a slice of Ezekiel bread for important complex carbohydrates, and a balanced meal that will take you all the way to dinner.
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Don’t forget about the power of the egg! Keeping hardboiled eggs on hand is a great idea for a protein-rich snack, and also ensuring protein with lunch when other options aren’t at the ready. Here is a tasty and nourishing salad—another for the mason jar for a day out of the house.
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Along with cans of high-quality tuna and salmon, be sure to keep some BPA-free cans of organic beans in your pantry as well! This is a delicious tuna salad option, with added fiber and texture, that can be served simply on a bed of greens OR in a wrap.
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One variation of the “salad bowl” here. Millet can be substituted with brown or black rice or quinoa, beans can be pinto or garbanzo, and tofu is optional. With a leftover cooked veg rather than greens, this can be served warm, and with any kind of sauce. The “bowl” is a magic meal—very nourishing, very satisfying, very healthy and delicious.