Natural Health and Wellness for the Whole Family

Quick and Easy Lunch Recipes

By Joanne Aponte, ND September 1, 2018

Turkey Rollups

1 cup Cucumber slices
¼ cup Hummus
3 slices Turkey of chicken
2 small whole grain pitas (or lettuce) – for a gluten free low carb option use collard greens or romaine lettuce for the wraps.
Optional: I think bruschetta is yummy on this as well!

 

Quinoa Lentil Salad

1 cup quinoa
1 cup lentils
1/2 cup mint or basil, chopped ( or 1 tsp dried herb)
1/2 cup parsley, chopped (or 1 tsp dried herb)
4 fat scallions, minced

Dressing:
Zest of two lemons
1/2 cup lemon juice
1/2 cup olive oil
1 tsp paprika
2 tsp garlic, minced
salt and fresh-ground pepper to taste

Simmer quinoa and lentils together with 4 cups of water until the water is absorbed, about 20-30 minutes. While the quinoa and lentils are cooking, prepare the dressing, mixing all ingredients.
Pour the dressing over the quinoa and lentils while they are hot. Once the salad has cooled, mix in the chopped herbs and scallions

 

Coconut Red Lentil Dahl

1 tbsp coconut oil
2 small yellow onions, diced
4 cloves garlic, minced
1 tbsp fresh ginger, peeled, minced (or dried ground ginger)
1 tbsp curry powder

1 tsp turmeric
1/2 tsp coriander
1/2 tsp black pepper
1 tsp sea salt
1/2 tsp red pepper flakes (optional)
2 cups  dry red lentils
1 can coconut milk (full-fat)
3 cups water or vegetable stock
fresh cilantro for serving

Cook the onions, ginger and garlic in the coconut oil for 5-10 minutes, stirring frequently until soft.
Add the spices, coconut milk, lentils and water or vegetable stock. Cook for 25-30 minutes until lentils are soft and it’s thickened up.Remove from heat and serve topped with fresh cilantro over brown rice, quinoa, or on it’s own.

Optional: add cauliflower puree – steam cauliflower and then puree with some water in a blender.

Serve over greens, rice or quinoa.

Need to save time? Skip the chopping. I often just throw together the dry spices, lentils, coconut milk and broth. Takes less than 5 minutes!

*Adapted from Running on Real Food.

 

Salmon and Avocado Salad

2-3 6 oz cans  of wild alaskan salmon
1 ripe avocado, peeled and cubed
1/2 red onion, thinly sliced
2 tablespoons capers
2 tablespoons freshly squeezed lemon juice
2 tablespoons extra virgin olive oil
2 tablespoons chopped fresh herbs, such as dill, basil, parsley, tarragon and/or chives (May use dried)
Sea salt and ground black pepper to taste.

Toss all ingredients together and mix. Refrigerate at least 30 minutes to allow flavors to blend.

 

Salmon Cakes

1 can (7 oz) wild salmon
½ cup gluten free bread crumbs
1 egg white
1 tablespoon (15 ml) minced green onion
1 teaspoon (5 ml) Dijon mustard
1 teaspoon (5 ml) lemon zest (see Note)
1 teaspoon (5 ml) fresh lemon juice
pinch cayenne

Preheat oven to 375° F (190° C). Using butter or coconut oil, grease a baking sheet well.

Drain salmon well. Use a fork to mash the salmon, including the bones. Add the remaining ingredients and mix well. Form into 4 patties. Place on the baking sheet and bake for approximately 9 minutes per side. Makes 2 to 4 servings.

Note: To make lemon zest, use a citrus zester or grate the rind of a lemon and mince it finely. Do this before squeezing the lemon to obtain the juice.

 

Quinoa Bowl with Lemon Tahini Sauce

 For the sauce:
½ cup sesame tahini
½ cup lemon juice
¼ cup extra virgin olive oil
3-4 tbsp of water
2 cloves garlic, crushed
2-3 teaspoons lemon zest
½ -1 teaspoon sea salt (to taste)

Place all ingredients in a small bowl and whisk together with a fork. Add more water for a thinner consistency

Mix the Sauce with Cooked Red Quinoa, Garbanzo Beans, Chopped Raw Carrots, Chopped Raw Cauliflower, Chopped Raw Kale, Chopped Cilantro

Or try it with Cooked Winter Squash (mashed), Cooked Organic Chicken (shredded), chopped roasted beets, chopped parsley or cilantro

* From The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre

 

Thai Quinoa Bowl with Almond Butter Dressing

  • 1.5 cups uncooked quinoa
  • 1 cup shredded red cabbage
  • 1 red bell pepper, diced
  • 1/4 cup green onions, diced
  • 1/2 cup chopped cilantro
  • 1 cup bok choy, chopped
  • 1 tbsp coconut oil
  • cashews, chopped (optional as a garnish)

For the Dressing

  • 1/2 cup almond butter
  • 2 tsps freshly grated ginger
  • 2 tbsp wheat-free tamari or Bragg’s liquid aminos
  • 2 tbsp honey
  • 2 tbsp water
  • 1 tbsp lime juice

Cook quinoa- in a medium saucepan, bring 3 cups water to boil. Then add quinoa, cover and reduce heat to low. Let simmer for 15 minutes or until quinoa has absorbed all the water. Remove from heat and add to a large bowl.

Over medium heat, add 1 tbsp coconut oil to a skillet. Then add red cabbage, bell pepper, green onions, cilantro and boy choy. Cook for 5 minutes and remove from heat. Add to large bowl with quinoa.

To make dressing, whisk together all of the dressing ingredients. Add the dressing to quinoa and veggies and mix well. Top with chopped cashews and cilantro if desired.

 

Curry Chicken Salad

1 ¼ pounds chicken breast, baked and cubed
½ cup mayo
½ cup diced celery
½ medium fuji apple, diced (optional)
½ cup diced onion (optional)
2 ½ teaspoons curry powder
½ teaspoon turmeric
½ teaspoon salt or to taste
dash of pepper

Mix together all ingredients and allow to sit in refrigerator for at least 30 minutes. Serve on lettuce leaves, collard green leaves, over salad or make a wrap or sandwich.

Try cubes of organic firm tofu instead of chicken for a vegetarian version

* From The Anti-inflammation Diet and Recipe Book by Jessica Black

 

 

Editor’s Note: The information in this article is intended for your educational use only. Always seek the advice of your physician or other qualified health practitioners with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health program.


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