HEALTHY LUNCH RECIPES

The key to delicious and nutritious lunches is salads and LEFTOVERS, not sandwiches, chips and other disease-promoting foods. Learn to plan ahead at dinner for your lunches – buy more and cook more at dinner – plan for leftovers.

Vegetable Salad with Leftover Fish or Chicken

Large vegetable salads are essential to eating healthy. They should be eaten with lunch AND dinner. Make large ‘batches’ of salad for use over 2-3 days; store in large Tupperware container(s).  The washing and prep time for this may seem like a chore, but the payoff is HUGE – you’ll have great salad at your fingertips for days at a time. Don’t short yourself on this vital behavior!

red leaf lettuce

green leaf lettuce
romaine lettuce
spinach
raw broccoli

cucumber

red bell pepper
celery

chopped squash (zucchini, yellow crook neck squash)

avocado
carrots (shredded or sliced/chopped)

tomato
Optional: olives (Kalamata, black, green), marinated artichoke hearts, raw or fresh toasted walnuts or almonds – 8 minutes at 350° on a pie pan in a toaster oven)

• Wash all veggies regardless of the fact if they come prewashed
• Drain in colander
• What you don’t cut up for this large batch of salad, store wet in Tupperware or plastic bags (and use in green smoothies!)
• Cut, chop or shred all ingredients. 
• We recommend you prep one big salad that gets you through several meals. Store in large Tupperware containers 
• Add dressing of your choice. Only add and toss with dressing just before eating it or else you will have soggy veggies that go to waste. 
• To make into a meal, top with leftover fish or chicken or ???, steamed broccoli, egg salad – the possibilities are endless)
• Don’t forget about Cashew Crunch ‘Parmesan Cheese’ as a delicious and nutritious topping

Gourmet Sardine Salad

If sardines aren’t your thing, you can use tuna (or leftovers from dinner); if fish is doing it for you, use some leftover chicken.

1 can sardines in olive oil per person
Use some or all of the following:
red leaf lettuce

green leaf lettuce
romaine lettuce
spinach
kale, chopped
chard, chopped
raw broccoli

cucumber

red bell pepper
celery

shredded squash (zucchini, yellow crook neck squash)

avocado
carrots (shredded or sliced/chopped)

tomato
Kalamata olives
marinated artichoke hearts
lemon
Cashew Crunch ‘Parmesan’ Cheese

NOTE: As you add the olives and marinated artichoke hearts, pour some of the liquid from their jars onto the salad
Squeeze lemon over salad
Top with Cashew Crunch

Bonfire Egg Salad with Avocado and Grapefruit

4-6 eggs
2 tablespoons organic mayonnaise
1 teaspoon Dijon mustard (optional)
1 organic carrot, shredded
1 organic zucchini, shredded
steamed (leftover) vegetables – broccoli, potatoes, etc., chopped
1 teaspoon sea salt
Fresh cracked pepper to taste
Optional: diced celery, diced dill pickle, chopped green cocktail olives or Greek Kalamata olives
1/2 avocado
1/2 grapefruit

• Place eggs into medium to large saucepan; cover well with cold water, place on stove at medium heat
• After boiling starts, reduce heat to slow simmer for 9-11 minutes
• Remove from heat and run cold water over eggs for 1-2 minutes
• Peel eggs, rinsing off bits of egg shell – THIS CAN BE DONE THE NIGHT BEFORE
• Combine peeled eggs, mayonnaise, Dijon mustard, salt and pepper in medium to large bowl
• Using knife and fork, chop until well mixed
• Add chopped and shredded veggies; mix gently
• Cover with plastic wrap or transfer to Tupperware™ container with lid – CAN BE MADE AHEAD
• Keep refrigerated
• Serve with avocado
• Serve grapefruit for dessert
• Serve on salad and with flax seed crackers; can be served with sprouted-grain bread (Level 1 only; Level 2 & 3 – no grains); or just eat it out of the bowl!

Tuna Salad with Avocado

If you can get a hold of some flax crackers (not wheat flour crackers with flax seeds, but dehydrated flax seed crackers), they make a great accompaniment with this salad.

Per Person:
1 small can of tuna in water per person
1 celery stalk, diced
1/4 red bell pepper, diced
1/4 cup shredded zucchini
1/8 cup diced broccoli
1/8 cup shredded carrot
1-2 tablespoons organic or flax mayonnaise
sea salt and black pepper to taste
1/2 avocado

• Combine all ingredients, except avocado, in a small mixing bowl; mix well
• Serve with avocado and flax crackers, if available

Leftover Spaghetti with Avocado and Carrots

Leftover spaghetti from dinner (with or without the brown rice noodles)
1/2 – 1 avocado per person
1-2 carrots per person, sliced
sea salt and fresh cracked black pepper to taste

• If you’re packing your lunch to take to work, you may want to either slice the avocado in half and season with sea salt and fresh cracked black pepper or bring the seasoning with you. Pack into Tupperware.
• Wash the carrots and slice lengthwise; pack into Ziploc baggies or Tupperware
• Optional: Warm spaghetti before packing and put into some type of insulated plastic or glass ‘to-go’ container.

Wicked Good Chicken Salad

leftover baked chicken (or buy one of those baked whole chickens at Costco or your local whole foods store), chopped, OR 1 can of all white meat chicken
1 tablespoon organic mayonnaise
1/2 avocado, chopped
1/2 tomato, chopped
2 tablespoon diced green onion
1 clove of garlic, minced
1 teaspoon Dijon mustard
sea salt and fresh cracked black pepper, to taste
green leaf lettuce, shredded
1 large carrot, shredded 

• Cut up left over chicken OR drain water from can of chicken 
• Add all ingredients except lettuce and shredded carrot into mixing bowl; stir to mix well 
• Put shredded lettuce into a bowl or onto a plate; scoop chicken salad on top; add shredded carrot.

Hardboiled Eggs with Avocado and Raw Veggies

1-3 hardboiled eggs, per person
1/2 – 1 avocado per person
sea salt and fresh cracked black pepper to taste
Choice of raw veggies:
carrots
celery
red bell pepper
cucumber
zucchini
broccoli
cauliflower
snap peas
salad? 

To make hardboiled eggs: 

• Place eggs into medium to large saucepan
• Cover well with cold water, place on stove at medium heat
• After boiling starts, reduce heat to slow simmer for 11-12 minutes
• Remove from heat and run cold water over eggs for 1-2 minutes
• Peel eggs, rinsing off bits of egg shell; slice eggs in half
• Season with sea salt and fresh black pepper – can be stored, refrigerated

For Raw Veggies:

• Slice avocado in half; season with sea salt and fresh black pepper
• Cut up veggies, place into Ziploc or Tupperware

Turkey Salad with Avocado Dressing 

Turkey Salad
1 organic turkey breast (or chicken meat) for two people; can substitute canned turkey or chicken meat
romaine lettuce
2 carrots, chopped
3 broccoli crowns, chopped
3 zucchini, shredded
1 cup cauliflower, chopped
Optional: 1/4 cup sweet onion, chopped

 Avocado Dressing
1 avocado
3 tablespoon onion powder
3 tablespoon cilantro
3 tablespoon lemon juice
sea salt and fresh cracked black pepper to taste
cayenne pepper (optional) 

• Preheat oven or toaster oven to 325° F 
• Season turkey breasts with sea salt and fresh pepper
• Bake for 1 hour at 325°; let the turkey cool – THIS PART CAN BE DONE THE DAY/NIGHT BEFORE
• Chop turkey into small pieces. 
• Blend all ingredients for the avocado dressing in a food processor, adding the chopped cilantro last. 
• Mix chopped vegetables with the turkey and avocado dressing and chill
• Serve over bed of romaine lettuce