Tag Archives: lunch

Smashed Bean and Avocado Salad

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So this picture doesn’t give this recipe justice of how delicious it is, but this a great tuna salad substitute for vegetarians. It packs a lot of flavour and protein, perfect for a healthy and filling lunch.

Ingredients:

  • 1/2 cup red kidney beans
  • 1/2 avocado
  • 1 small carrot, shredded and finely chopped
  • 1/4 onion, finely chopped
  • 1/2 jalapeno, seeded and finely chopped
  • 1 teaspoon fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon plain yogurt (optional)
  • Goat cheese (optional)
  • Sea salt and pepper to taste.

Directions.

In a small bowl slightly mash beans and avocado. Next add the rest of the ingredients, except the goat cheese. Mix well. Spread on a slice of toast or bagel and garnish with some goat cheese. Enjoy.

This can be enjoyed alone or as a dip, and it would even make a perfect spread in a wrap.

Powered Spinach Salad with Light Dressing

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salad

There’s nothing like a fresh salad to give our bodies a boost, while providing a break from the fatty, heavy foods that we’re typically used to. This salad is fresh, light and delicious, as it’s perfectly flavoured with a combination of salt and sweetness.

Lately, my meals have been consisting of a lot of heavy foods, which is unlike my usual eating habits. So, to start things off right today, I decided to make a healthy lunch that consists of a spinach salad, made with a creamy dressing. This salad is packed with protein, so it’s surprisingly filling and perfect for a light lunch. Hemp seeds add great power to any salad, as they are filled with protein and amino acids. Just one tablespoon is known to have about 5g of protein, which is higher than the amount in almonds. Get into the habit of sprinkling hemp seeds over every salad for added protein and fatty acids.

Salad Ingredients:
  • Handful of organic spinach leaves
  • 2 strawberries, sliced
  • 1 tablespoon hemp seeds
  • 1.5 tablespoons Macedonian feta cheese, crumbled (can use goat cheese).
  • 2 tablespoons slivered almonds
  • 2 tablespoons walnuts
Dressing:
  • 1 tablespoon plain yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon white balsamic vinegar
  • 1 teaspoon honey
  • Black pepper
  • Pinch of salt.
Directions:
Combine all dressing ingredients in a small blender. Blend until completely mixed. Pour dressing over salad and enjoy.

Note: This recipe is meant to serve one person. Double or tripple the ingredients to serve more.

Whole-Grain and Flax Fusilli with Kale and Red Pepper Tomato Sauce

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As we all should know by now, kale is one of the healthiest vegetables out there, loaded with nutrients. For this reason alone, we should try to incorporate it into our meals regularly. To add a healthy flare to the regular pasta and tomato sauce, I decided to add some red peppers and kale to the sauce. The fusilli I chose are organic, made with whole grains and flax! Choosing whole grain, and whole wheat pasta, is much more beneficial, as opposed to regular white pasta. The bleached flour content is so refined that we actually lose any nourishing qualities. So, whenever possible, opt for whole-grain pasta or better yet, choose special gluten-free varieties to change it up and help reduce the overload of gluten in our bodies.

This pasta dish is easy, healthy and incredibly delicious, especially with some freshly grated Pecorino cheese on top. It makes a great lunch or a light and delightful dinner.

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Ingredients:
  • Whole-grain flax fusilli (any whole-grain pasta of choice will work)
  • Handful of kale, ripped in small pieces
  • 1/4 cup diced tomatoes, skinned (I used from can)
  • 2 tablespoons red pepper, chopped
  • 1 tablespoon red onion, chopped
  • 2 garlic cloves, finely chopped
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried basil
  • Pecorino cheese (can substitute for parmesan)
  • Salt and pepper
Directions:
Heat oil in a pan and sauté onion with a pinch of salt for 4 minutes, on medium heat Add red pepper and garlic and cook for 1 minute. Add tomatoes, oregano, basil, salt and pepper to taste, and cook for 7-8 minutes. Remove from heat, add kale and cover with lid for 2 minutes. Mix sauce together with pasta and serve.

*While the sauce is cooking, make sure to cook the fusilli. Serve with freshly grated pecorino and black pepper and enjoy.

Chicken with Yogurt-Mint Dressing and Mango Salsa

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In order to enjoy your meal to the fullest, you need flavour, actually an abundance of flavour. I simply cannot fully enjoy eating plain grilled chicken, as I see it as bland and boring. Chicken is a great alternative to beef or pork, as it is very lean, making it a healthier choice.

Whenever I cook or grill chicken, I usually come up with a special sauce to accompany it, along with some veggies to make it more of a complete and fulfilling meal. It’s best to always try to incorporate healthy ingredients that make up the sides and sauces. I find yogurt to be a very healthy and tasty base for a sauce, as it’s low in fat and has many health benefits, such as it’s probiotic content.

Chicken with Yogurt-Mint Dressing and Mango Salsa

Yogurt-Mint Dressing:

1/2 cup plain yogurt, a handful of freshly chopped mint, 1 teaspoon chopped onion, 1/2 teaspoon black pepper, 1 tablespoon extra-virgin olive oil, 1 tablespoon lime juice, pinch of salt. Mix together.

Mango salsa:

2 tablespoons each of chopped mango, cucumbers, peppers, fresh mint, and fresh basil. 1 teaspoon onion, 1 teaspoon lime juice and pinch of salt. Mix together.

Season and grill chicken breasts and voila:

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Leftover chicken is great in pitas, wraps and stir-fries.

Be creative :)