Inspire Wellness ‘Lunch Recipes’

Basil Quinoa Chicken

IMG_1548This is one of my favorite recipes!  Its so easy and fresh!

 

 

 

 

 

 

  • 1 cup dry quinoa (or 3 cups cooked)
  • ¼ cup olive oil
  • ½ tsp minced garlic (or 1 clove)
  • ½ tsp dried basil or 1oz fresh chopped basil
  • ½ tsp crushed red pepper flakes
  • ½ cup unsalted pine nuts
  • 10 cups fresh spinach, chopped
  • 1/8 cup balsamic vinegar (or to taste)
  • ½ cup crumbled feta cheese
  • 1 tomato, chopped
  • Sea salt to taste
  • 1lb cooked & shredded chicken breast (I like to do in crockpot)

Cook quinoa according to package.  Meanwhile, heat olive oil in a skillet with garlic, basil, red pepper over medium heat.  Stir in pine nuts & cook until slightly browned.  Add spinach, cover and cook on low about 5 mins or until wilted. Toss spinach mixture with quinoa, tomatoes, chicken & feta.  Top each bowl with balsamic vinegar. Serving size 1 ¼ cups.  Serves 5-6

372 Calories, 19g Fat, 5g Fiber, 1g Sugar, 27g Protein

Asian Broccoli Slaw

brocoli slawI added this recipe for those of you who love red meat…its one of my sister-in-laws’ favorite recipes.  She found it on Stiritup.me.  It makes for an easy lunch or dinner.

 

 

 

 

Ingredients:

  • 1lb grass fed beef
  • 1 bag of broccoli slaw
  • 1 onion
  • 3-4 cloves garlic
  • 1 package of mushrooms
  • 1 handful spinach
  • 1 tbsp. coconut oil
  • 3-4 tbsp. Bragg’s liquid aminos
  • 1 tsp sea salt
  • 1 dash of pepper

Start with a large cooking pan and add your coconut oil. Heat on high, then add in your mushrooms. After about 4-5 minutes, add in onions, then broccoli slaw. Mix together well while it’s cooking and then set aside after a few minutes. In another large pan cook your meat until brown. Now mix it all together in one of your pans, and add your spinach, salt, pepper and liquid aminos.  Let cook for a few more minutes on low while the flavors soak in and enjoy!

3 Servings/Per Serving: 336 Calories, 16g Fat, 4g Fiber, 5g Sugar, 35g Protein

Crunchy Thai Salad

thai salad 2This is so good!  This was inspired from a recipe a gal at bootcamp gave me and I modified it a bit to use some of the ingredients I had and to make it to our taste.  I had just bought Trader Joe’s Cruceriferous Crunch which is a mix of shredded kale, brussel sprouts, broccoli and cabbage.  It was the key ingredient because all the greens are crunchy.  And, even the next day was really good after soaking in the dressing all night.  I will be making this one again soon!

Ingredients:

  • 1/3 cup uncooked quinoa
  • 10oz bag Trader Joe’s Cruciferous Crunch (Shredded Kale, Brussel Sprouts, Broccoli, Cabbage)
  • 1 red pepper, diced
  • 2 cups shredded carrots (3 large carrots)
  • 1 large bunch cilantro, finely chopped
  • 1/2 cup peanuts (or nut of your choice)
  • 10oz bag of edamame
  • 1/4 cup green onion (optional)
  • Dressing
    • 1/4 cup natural almond butter
    • 1 tbsp honey
    • 3 tbsp Bragg’s Liquid Aminos
    • 1 tbsp apple cider vinegar
    • 1 tbsp sesame oil

Instructions:

Cook quinoa according to instructions.  (I always do in the microwave to save time.)  Cook  edamame according to package.  Meanwhile, pour greens into a large bowl. Chop red pepper and add to bowl.  Shred carrots (in food processor), then chop cilantro (in food processor) and add to bowl.  Prepare dressing and add with remaining ingredients.  Enjoy!

Prepare dressing:  combine almond butter with honey in microwave safe bowl and microwave for 30 seconds, stir.  Add remaining ingredients and whisk together until smooth.

4 Servings/Per Serving: 435 Calories, 25g Fat, 12g Fiber, 12g Sugar, 19g Protein

 

Chop Salad Recipe

2014-03-26 001This chop salad recipe is so easy and can be made ahead of time for the week.  It is also satisfying with all the crunchy veggies and I just love the Newman’s dressing to finish it off! I usually prefer with sunflower seeds, but I was out of them today, so I made it with pumpkin seeds (also good).

Ingredients:

  • 1 bag of Trader Joe’s shredded cabbage
  • 1 bag of Trader Joe’s shaved brussel sprouts
  • 8 carrots, peeled & shredded
  • 1 cup shredded cheese (I use white cheddar cheese)
  • 1 organic red pepper, chopped
  • 1/2 cup raw sunflower seeds
  • Hard boiled eggs (optional)
  • Newman’s Own Olive Oil & Vinegar dressing to taste

Instructions:

Peel and shred carrots in food processor.  Then shred cheese in food processor.  Chop red pepper.  Combine all ingredients except for dressing and egg.  I store in my pyrex bowl with lid to keep fresh for the week.  Add dressing and egg to each serving right before eating.

Set Yourself up For Success!

saladDo you set yourself up for success?  What I mean is, do you meal plan, grocery shop and prep for the week?  Without developing this habit, you will always feel like it is hard to eat healthy and meal time will be more of a hassle.  Do you find yourself scrambling at meal time to figure out what to make?  Here are a few tips to healthier habits:

  • Pick a day that you will plan your meals for the week and a day that you will grocery shop each week.  I usually plan on Saturday and shop on Sunday.  We typically have to go back towards the end of the week to grab a couple things, but the majority I like to buy so I am ready for the next few days.
  • Make a salad, soup or dish on Sunday that you can eat for lunch for the week.  It will save you time each day and you will be less tempted to go out if you have something made.  I love to use our big pyrex bowl with lid and make a salad (shown above).  If you use spinach leaves, it will stay good all week and not get soggy.  My salad consists of spinach, celery, shredded carrots and peppers.  I avoid anything that has too much water in it. Or, just add that in before I eat it.
  • Wash and cut vegetables the day you get home from the store.  You will have them ready to go when you are hungry and wanting something between lunch and dinner.
  • Have snacks measured out and in the car, purse and/or drawer at work. They can come in handy and help you avoid you making unhealthy decisions.  I like raw nuts. They are filling, satisfying and easy to pack.
  • Stick to the serving size on food labels and measure them.
  • Eliminate eating after dinner habit or opt for something with vegetables. Sometimes something crunchy is all we need to kick the craving.  I like cucumbers and hummus for snack. Or, snap peas!  Hot tea in the evening is also a good way to kick the snacking.  If you had an early dinner and truly are hungry, go for something with protein like greek yogurt.
  • Wake up early to exercise.  By setting your alarm 30 minutes early, you can be done for the day with one of our 30 minute workouts.  Set up a goal and a reward system for yourself.  After you stick to a program for a month, get a massage or buy a new workout shirt.

I hope some of these tips help!

 

Quinoa Chili Recipe

sweet potato quinoa chiliThis recipe was given to me by my friend, Melissa.  I changed it a little bit, but kept all the spices the same.  It has a nice, sweet taste and not spicy, just good flavor.  My kids actually ate it, yah!  It is a little more soup-like the first night but the next day the liquid is absorbed and its more of a dish.

Ingredients:

  • 1 tsp olive oil
  • 3/4 cup frozen onion (or 1 small onion, chopped)
  • 2 cloves garlic, minced
  • 2 medium carrots, diced
  • ½ tsp turmeric
  • ¼ tsp cinnamon
  • 1 pinch nutmeg
  • 1 tsp cumin
  • 2 tsp chili powder
  • 1 tsp tobacco sauce
  • 15oz can organic diced tomatoes
  • 2 cups cooked quinoa
  • 2 cans black beans, drained & rinsed
  • 1 cup organic vegetable broth
  • 1 large sweet potato, peeled & diced

Instructions:

Shred and cut carrots and sweet potato.  Cook quinoa according to package.  I do mine in microwave in glass pyrex bowl and its ready in 10-12 minutes.  Meanwhile, heat oil in pan over medium heat.  Add onion, garlic, carrots and a pinch of sea salt.  Saute 5 mins.  Add tomato sauce, beans, broth and spices.  Bring to boil.  Reduce to medium heat, add potatoes and quinoa. Cover & simmer for 25-30 minutes or until potatoes are tender. 

301 Calories, 3g Fat, 15g Fiber, 5g Sugar, 16g Protein

5 Minute Lunch Ideas

I usually like to have something in the fridge that I prepared for lunches for the week…but, that doesn’t always happen or it runs out before the end of the week. So, here are some quick lunches to whip up in 5 mins or less.  They are each packed with protein, fiber and healthy fats.  Do you have any healthy & quick lunch ideas?  Share them with us!

amys burritoLunch 1 Idea:  Amy’s Gluten Free burritos (they are sold frozen in most grocery stores – usually in the organic/health aisle & also at Whole Foods).  They have clean ingredients…basically beans, cheese and rice.  And, a good source of fiber and protein.  They just need to be microwaved for 1-1:30 on each side. I like to top with 1/2 cup cottage cheese (for added protein) and a spoonful of salsa and enjoy!

 

quinoa egg

Lunch Idea 2: Qcrunch Quinoa Burger with Scrambled Eggs & Salsa.  Qcrunch Quinoa Burgers are so good.  They come frozen and can be found at Target and Whole Foods.  There are three flavors.  My favorite is Sweet Curry but also like the Green Chile.  You just pop in the toaster on high heat.  Top with scrambled eggs and salsa.

 

 

 

 

 

 

 

 

Gluten Free “Tuna” Salmon Melt

tuna meltThis is an easy and healthy gluten free tuna melt that I have been making for years.  If you like curry, you will love it! (If not, just omit it from the recipe.)  I always use wild salmon instead of tuna because it is lower in mercury and higher in omega-3’s.  I made it gluten free by using a brown rice cake on bottom, but you can also do on an english muffin.

Ingredients:

  • (3) 5oz Chicken of the Sea Wild Salmon packets (or tuna)
  • 1/4 avocado, mashed
  • 2 tbsp low fat mayo
  • 2 tbsp curry powder
  • 1/2 lemon, juiced
  • 1/2 cup green onion
  • 1/2 cup chopped celery
  • 2 hardboiled eggs, diced
  • 6 Brown Rice Cakes (can also substitute with 3 english muffins)
  • 3 slices cheddar cheese (or 3/4 cup shredded cheddar)

Instructions:

Preheat oven to low broil.  Mix mashed avocado, low fat mayo, curry powder and lemon together.  Add in salmon and remaining ingredients.  Put mixture on top of rice cake and top with cheese.  Place onto a cookie sheet and cook 2-3 minutes or until cheese is melted. This will serve 3-5 people.  Serve with a green salad or your favorite green vegetable and enjoy.  

 

Veggie Egg Frittata

veggie frittataThis is so easy to whip together and makes a great “breakfast for dinner” meal or perfect to make in advance for breakfast or lunches for the week.  You can also customize it to include your favorite veggies!  A simple meal, but a crowd pleaser.

 

Ingredients:

  • 10 eggs
  • 1 tomato, chopped
  • 2 big handfuls of spinach, chopped
  • 10-15 mushrooms chopped (I use frozen shiitake and break apart)
  • 1/3 cup shredded cheddar cheese
  • 1 clove garlic, minced
  • 1 tsp dried basil
  • 1/8 tsp sea salt
  • 1/4 tsp pepper

Instructions:

Preheat oven to 350 degrees.  Coat a 2-quart casserole dish or 10″ quiche dish with nonstick cooking spray and transfer to oven for 5 minutes while you are getting ingredients ready.  

Meanwhile, whisk together eggs and stir in all remaining ingredients.  Pour into the warm dish and bake for 25-30 minutes or until fully cooked.  

I serve with breakfast potatoes or nitrate free turkey bacon if for breakfast or dinner.  For lunch, I make a salad to go with it.  Enjoy!

Shredded Kale Salad

kale cranberryThis is a salad I keep making over and over again!  It is so yummy that I have even been eating it between lunch and dinner as a snack.  I found it on ohsheglows.com and altered it a bit.  Don’t be scared off by the kale…it actually gets soft when you let it sit overnight.

 

Ingredients:

  • 2 medium bunches kale, destemmed & finely chopped
  • 2 cloves garlic, minced
  • 1 large lemon, juiced (or ¼ cup)
  • 3 tbsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp ground black pepper
  • 1/2 cup pomegranate arils (if in season, otherwise dried cranberries)
  • 1/2 cup pecan halves, toasted
  • 1 ½ tbsp nutritional yeast or grated parmessan
  • 1 tbsp olive oil
  • 2 pinches sea salt

Preheat oven to 300F. Spread pecans on baking sheet and toast 8 mins.  Place chopped kale in bowl.  For dressing, combine garlic, lemon juice, oil, salt, pepper & whisk together.  Pour dressing onto kale and toss with your hands for 1 minute. For pecan topping: place pecans in food processor until the size of peas, add parmesan, oil & salt.  Process into big crumbs. Sprinkle on salad. Add pomegranate arils & refrigerate overnight. Serves 4

Per Serving: 384 Calories, 30g Fat, 4g Fiber, 5g Sugar, 15g Protein

 

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