6 Healthy Lunches to Fuel Your Day

We’ve all been there. You’re starving at lunchtime, scarf down something in a hurry. 3 o’clock quickly rolls around and you can hardly keep your eyes open. Truth is, it’s really no coincidence and a healthy lunch shouldn’t leave you feeling lethargic and tired after you eat. To offer some inspo, we’ve rounded up a few of our go-to lunch options that will leave you feeling energized and full. Psst.. The Easy Massaged Kale Salad only requires six ingredients and can be whipped up in under 15 minutes! What’s your favorite recipe for a hearty and healthy lunch? Let us know in the comments!

 

Super Green Salad with Orange Dressing from Gaz Oakley via @avantgardevegan

Ingredients

Salad

  • 1 pack/250g of Asparagus tips.
  • 1/2 a cup/35g of Samphire.
  • 1 Courgette/Zucchini, sliced very thin length ways.
  • 1/2 a cup/35g of Broad Beans, I defrosted and peeled frozen.
  • 1/2 a cup/35g of Peas, I defrosted frozen.
  • Handful of Fresh Mint Leaves
  • 60g/3 cups of Fresh Watercress
  • 1/2 a cup/35g Sugarsnap Peas.
  • 2 tbs Toasted Pistachios
  • 2 tbs Toasted Pinenuts

 

Dressing

  • Juice and Zest of Half an Orange
  • Juice of half a Lime
  • 1 tsp Dried Chilli Flakes
  • 2 tbs Rapeseed/Olive Oil
  • Pinch of Sea Salt
  • Pinch of Cracked Black Pepper

Instructions

First up, fill a large bowl with cold water and add a handful of ice. Then set aside.

Bring a large saucepan of water to a rolling boil. Add a pinch of salt. Then add the Asparagus tips. Be careful not to over cook the Asparagus, so after 30 seconds add the Peas, Broad Beans & Samphire. 30 seconds later remove everything from the saucepan and quickly plunge them into the bowl of ice cold water. This stops them cooking completely. After a minute in the cold water, remove everything and set aside. You should be left with super green Asparagus, that is tender & has a beautiful bite to it.

Preheat in a griddle pan and add a little oil, grill the courgette pieces on each side until charred nicely.

Meanwhile mix together the dressing ingredients in a small mixing bowl.

Once the courgette is grilled & dressing is made. Its time to construct the salad!

Grab a big mixing bowl, add the Watercress, Mint, Sugarsnaps, Asparagus, Samphire, Beans, Peas, Nuts & Courgettes…basically add everything to the bowl! Drizzle over the beautiful dressing and give it a good mix.

Serve up on a big plate and dig in!

Enjoy, Gaz.

 

Sweet Potato Balck Eyed Pea Curry by Jenné Claiborne via @sweetpotatosoul

*Serves: 4-6

Ingredients

  • 2 tbsp coconut oil
  • 2 tsp curry powder
  • 1 tsp turmeric
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • 1 tsp Garam masala
  • 3-5 cloves garlic, minced
  • 1 inch knob ginger, minced
  • 1 red or yellow onion, diced (about 1 cup)
  • 2 14-oz cans fire roasted tomatoes
  • 1 lb black-eyed peas, soaked 6+ hours
  • 1 can coconut milk
  • 2-4 cups of water + 2 tsp Better Than Bouillon vegetable bouillon paste OR 2-4 cups vegetable broth (ONLY FOR USE IN STOVE-TOP VERSION)
  • 2 sweet potatoes, peeled & cubed
  • 1-1½ tsp salt
  • Garnish with black pepper, lime, and fresh cilantro

Instructions

Instant Pot Instructions

  1. Turn the Instant Pot to sauté on high, and add the coconut oil.
  2. Add the spices and toast for about 30 seconds.
  3. Add the garlic, and ginger, and stir. Cook about 30 seconds, or until the garlic is fragrant.
  4. Stir in the onions and a pinch of salt, and cook until they are translucent.
  5. Add the diced tomatoes, black eyed peas, coconut milk, and salt.
  6. Cancel the sauté setting, and set the Instant Pot to pressure cook for 25 minutes.
  7. While the beans are cooking, roast the sweet potatoes. To roast: toss the cubed sweet potatoes with 2 tsp of oil, then spread them evenly onto a baking sheet and sprinkle salt over them. Roast for 35 minutes at 375°, or until tender.
  8. Once the beans have cooked for 25 minutes, allow it to natural pressure release fully. If you are in a hurry, allow it to naturally pressure release for at least 10 minutes.
  9. Stir in the roasted sweet potatoes.
  10. Season to taste with more salt, and black pepper.
  11. Serve with brown rice and garnish with black pepper, fresh lime, and cilantro.

Stovetop directions

  1. Warm the coconut oil in a large pot.
  2. Add the spices and toast for about 30 seconds.
  3. Add the garlic, and ginger, and stir. Cook about 30 seconds, or until the garlic is fragrant.
  4. Stir in the onions and a pinch of salt, and cook until they are translucent.
  5. Add the diced tomatoes, black eyed peas, coconut milk, 2 cups of water + bouillon paste, and salt.
  6. Bring to a boil then reduce to a simmer. Cook for about 40-45 minutes until the beans are tender. Add more water or vegetable broth to thin if necessary.
  7. NOTE: Add the sweet potatoes 20 minutes into the beans cook time.
  8. Season to taste with more salt, and black pepper.
  9. Serve with brown rice and garnish with black pepper, fresh lime, and cilantro.

 


Easy Massaged Kale Salad (15 minutes!) via Minimalist Baker

*serves 4

Ingredients

  • 2 large bundles curly kale*, large stems removed and roughly chopped
  • 1 Tbsp lemon juice
  • 1 Tbsp extra virgin olive oil (if avoiding oil, omit)
  • 1 healthy pinch sea salt

Dressing

  • 1/3 cup tahini (see our Tahini Review!)
  • 3 Tbsp lemon juice
  • 1-2 Tbsp maple syrup (or sub agave, or honey if not vegan)
  • 1 pinch sea salt (optional)
  • Water to thin (~3-6 Tbsp or 45-90 ml as original recipe is written)

Toppings

 

Instructions

  1. Once you’ve rinsed and dried your kale, run your hand along the stem to remove the green leaves from the stalky stem. You don’t have to remove the stem completely (we actually enjoy the top 2/3 in the salad), but be sure to compost or reserve the larger bottom stalks for DIY vegetable broth.
  2. Stack your stalks of kale on top of each other and finely chop. No need to mince, just cut into manageable, bite-size pieces.
  3. Add kale to a large mixing / serving bowl and top with lemon juice and extra virgin olive oil. Then massage with clean hands for about 3 minutes. The point of massaging is to infuse the kale with the lemon juice and oil, and also to break down some of the tough, fibrous characteristics of kale. This makes it easier to chew and digest, and makes for a more tender salad. Season with salt, massage/toss once more, then set aside.
  4. Next prepare the dressing by adding tahini, lemon juice, maple syrup, and salt (optional) to a medium mixing bowl. Whisk to combine. Then slowly add water until creamy and pourable. The mixture may seize up and thicken at first, but continue adding water a little at a time, whisking until creamy and smooth. Taste and adjust flavor as needed, adding more lemon juice for acidity, maple syrup for sweetness, or salt to taste. Set aside. (Store leftover dressing in the refrigerator up to 5-7 days — sometimes longer.)
  5. To serve, top with desired amount of dressing and crispy chickpeas (optional), toss, and serve. Leftovers keep covered in the refrigerator up to 3-4 days (not freezer friendly). We enjoy leftovers chilled, but also find that they sauté nicely (even with the dressing and chickpeas) if you’re looking for a cooked version.

 

5-Minute Veggie Coconut Wraps via Minimalist Baker

*makes 5 wraps

Ingredients

  • 5 Coconut Wraps (we love this brand in the flavor turmeric)
  • 2/3 cup hummus (store-bought - we love King Harvest brand)
  • 7 1/2 Tbsp green curry paste (or store-bought, though fresh is best)
  • 1 red bell pepper - thinly sliced
  • 1 cup fresh cilantro (approximately 1 large bundle)
  • 1 1/2 cups shredded carrots
  • 1 ripe avocado - sliced
  • 2 1/2 cups kale - chopped

Instructions

  1. Lay a single coconut wrap on a clean surface or cutting board. Add 2 Tbsp (~32 g) hummus and 1 1/2 Tbsp curry paste (~22 g) and spread on the end of the wrap closest to you.
  2. Add bell pepper, carrots, avocado, kale, and cilantro and roll tightly away from you. Place seam side down on a serving platter. Repeat until you have 5 coconut wraps (or as many as you desire).
  3. Best served fresh. Can store leftovers covered in the refrigerator for up to 1 day.

 

Roasted Cauliflower and Farro Salad with Feta and Avocado via Cookie & Kate

*makes 4 salads

Ingredients

Roasted cauliflower

  • 1 large head cauliflower (about 2 pounds), cut into bite-sized florets
  • 2 tablespoons extra-virgin olive oil
  • ¼ teaspoon red pepper flakes (scale back or omit if sensitive to spice)
  • ¼ teaspoon fine sea salt

Garlicky farro

  • 1 cup uncooked farro, rinsed
  • 2 teaspoons extra-virgin olive oil
  • 2 cloves garlic, pressed or minced
  • ¼ teaspoon fine sea salt

Everything else

  • ⅓ cup pitted Kalamata olives, rinsed, half sliced into small rounds and the rest halved lengthwise
  • ¼ cup oil-packed sun-dried tomatoes, rinsed and roughly chopped
  • ½ cup crumbled feta (about 2 ounces)
  • 1 tablespoon lemon juice (about ½ lemon), plus more for serving
  • Freshly ground black pepper, to taste
  • 1 avocado, sliced into thin strips
  • 4+ handfuls leafy greens (spring greens, spinach, arugula or baby kale are all good choices)

 

Instructions

  1. To roast the cauliflower: Preheat the oven to 425 degrees Fahrenheit. Toss the cauliflower florets with the olive oil, red pepper flakes and salt, and arrange it in an even layer across the pan. Roast for 25 to 35 minutes, tossing halfway, until the cauliflower is tender and deeply golden on the edges.
  2. To cook the farro: In a medium saucepan, combine the rinsed farro with at least three cups water (enough water to cover the farro by a couple of inches). Bring the water to a boil, then reduce the heat to a gentle simmer, and cook until the farro is tender to the bite but still pleasantly chewy. (Pearled farro will take around 15 minutes; unprocessed farro will take 25 to 40 minutes.) Drain off the excess water and mix in the olive oil, garlic and salt. Set aside.
  3. In a large serving bowl, toss together the roasted cauliflower, cooked farro, olives, sun-dried tomatoes, feta and lemon juice. Taste and season with additional salt and pepper if necessary.

 

Strawberry, Basil and Goat Cheese Salad with Balsamic Drizzle via Cookie & Kate

*makes four side servings

Ingredients

  • 1 pound fresh strawberries, diced
  • Optional: 1 to 2 teaspoons honey or maple syrup, to taste
  • 2 ounces crumbled goat cheese (about ½ cup)
  • ¼ cup chopped fresh basil, plus a few small basil leaves for garnish
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon thick balsamic vinegar*
  • ½ teaspoon Maldon flaky sea salt or a scant ¼ teaspoon fine sea salt
  • Freshly ground black pepper

Instructions

  1. Spread the diced strawberries across a medium serving platter or shallow serving bowl. If the strawberries aren’t sweet enough to your liking, toss them with a bit of honey or maple syrup.
  2. Sprinkle the crumbled goat cheese over the strawberries, followed by the chopped basil. Drizzle the olive oil and balsamic vinegar on top.
  3. Finish off the salad with the salt, a few twists of freshly ground black pepper, and the reserved basil leaves. For the most beautiful presentation, serve the salad promptly. Leftovers will keep well in the refrigerator, though, for about 3 days.

Notes

MAKE IT DAIRY FREE/VEGAN: You could potentially omit the goat cheese altogether, or substitute a few dollops of vegan sour cream. For a vegan salad, use maple syrup instead of honey, if using at all.

*BALSAMIC VINEGAR NOTE: For a beautiful drizzle, use high-quality, thick balsamic vinegar (I love Napa Valley Naturals’ Grand Reserve Vinegar—it’s about $8 at Whole Foods, make sure you get the bottle with “25 stars” on it) or store-bought balsamic glaze/reduction (DeLallo and Alessi make them). You can use regular runny balsamic for less beautiful results, or make your own balsamic reduction by following the note below.

HOW TO MAKE BALSAMIC REDUCTION: Bring 1 cup (or more) runny balsamic vinegar to a boil in a small, thick bottomed saucepan over medium heat. Reduce the heat to maintain a gentle simmer and cook, stirring often, until the vinegar is reduced by half, about 10 to 15 minutes. Allow the reduction to cool, then transfer to an air-tight jar and store in the pantry. Balsamic vinegar is great on everything from pizza to ice cream, Caprese and green salads, and more.

We always recommend pairing your favorite dishes with one of our probiotic shots for an added immune and digestive boost. To find a store near you, visit our store finder here.


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