Lunch Recipes

Wild Rice Salad

Dietary Restriction Friendly:

 

Gluten Option

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method

Part 1
Rinse wild rice in cold water then put rice and water in a saucepan with a tight fitting lid.
Bring to the boil, stir once, reduce heat, cover and simmer for 45 minutes.
Remove from heat and allow to sit, covered, for a further 10 minutes.
Remove lid. Fluff wild rice with a fork, drain, if necessary prior to serving.

Part 2
Once rice has cooled place in a medium sized bowl and add remaining ingredients (celery, apple, pecans, cranberries & orange) then drizzle with orange juice.

This is a great dish to have on its own or have as a side dish with dinner. A delicious blend of wild rice, nuts & fruit with a hint of orange juice. Wild rice contains good amounts of B Vitamins, Magnesium, Iron and protein.

Ingredients

1 cup of wild rice
4 cups of water
2 tsps vegetable stock
1 diced celery
2/3 diced apple
1/2 cup of diced pecans
1/2 cup of cranberries
1 cup of diced orange
2-3 tbs orange juice

Makes 4 serves

Quinoa Summer Salad

Method

In a pot add quinoa and vegetable stock, bring the boil and simmer for 10-15min. Once the quinoa is cooked drain and put to one side.

Fry onion and garlic on high heat for 2-5 minutes, put to one side.

In a salad bowl add quinoa, onion & garlic, cranberries, celery, coriander, orange and pistachios.

Serve with herbamare, sea salt and a squeeze of lemon.

This dish is packed full of nutrients and contains the superfood Quinoa! It’s considered a superfood due to being high in protein, iron, calcium, mix of B vitamins and other minerals. It’s protein supply is complete protein, meaning that it includes all nine essential amino acids – a great choice for vegetarians! 

Ingredients

½ Onion
2 Cloves of garlic
¼ Cup cranberries
3 Sticks of diced celery
1 Cup quinoa
2 Cups vegetable stock
1 Bunch of coriander
½ Cup diced orange
½ Cup pistachios
Herbamare
Sea salt

Lemon Juice

Makes 2 serves

Dietary Restriction Friendly:

 

Gluten Free 

Lactose Free 

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 
 

Leafy Green Salad with Tofu

Dietary Restriction Friendly:

 

Gluten Free when using chicken

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method

Slice salad ingredients and add to a bowl, drizzle with olive oil and balsamic vinegar and top with chili tofu.

A refreshing leafy green salad to give you a boost of energy and nutrients which’ll keep you going throughout the day. 

Ingredients

Baby salad mix
Grated carrot & beetroot
Cucumber
Avocado
Capsicum
Feta

Chili Tofu
Cold pressed olive oil

Balsamic vinegar

 

Makes 1 serve

 

Pumpkin Soup

Method

Add water and cubes of stock to a large soup pot and bring to the boil.
Add chunks of pumpkin and potatoes then boil for 15 minutes.
Fry onion, parsley and garlic in a separate pan for 2 minutes then add mix along with turmeric and salt to the pumpkin & potatoes pot.
Let the soup cool then put mixture into a blender and blend until smooth.

Pumpkins have anti inflammatory properties, contain high amounts of potassium which is good for our muscles and heart and are rich in antioxidants and vitamins. Their orange colours comes from the antioxidant beta-carotene. This soup also contains turmeric which is also great for inflammation. 

Ingredients

1/2 Onion (diced)
2 Cloves of diced garlic
1 Tbsp of oil
4 Cubes of vegetable stock
1.5 Litre of water
1/2 Butternut pumpkin
2 Potatoes
2 Tbsp of parsley
2 Tbsp of turmeric
1 Tsp of sea salt

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

Chicken and Salad Wrap

Method

Spread avocado onto wholemeal wrap.
In the middle of the wrap place chicken pieces, cucumber, carrot, tomato, cheese, spinach.
Sprinkle with sea salt and pepper then wrap.

A quick and easy wrap which takes no time to make! Perfect for the lunch box.

Ingredients

Wholemeal Wrap
Avocado
Chicken
Cucumber
Carrot
Tomato
Cheese
Spinach
Sea Salt & Pepper

Makes 1 serve

Dietary Restriction Friendly:

 

Gluten Free when using gluten free wrap

Lactose Free without cheese

Diabetes Friendly

Vegetarian Friendly when using falafel instead of chicken

Vegan Friendly when using falafel instead of chicken

 

Shredded Kale Salad

Method

Chop up kale and place in a mixing bowl then add a few pinches of sea salt & 1-2 tablespoons of olive oil. Massage into the kale leaves until tenderised.
Add pumpkin seeds, cherry tomatoes, kalamata olives and feta.
Then add a dash of lemon juice and cracked pepper.

This tasty dish contains the superfood kale, which is considered a superfood due to it being very high in nutrients! It contains protein, iron, calcium, vitamin K and vitamin C. It’s a powerful antioxidants, has anti-inflammatory properties and is good for cardiovascular health. Takes 15-20 minutes to make.

Ingredients

1 medium bunch of kale (12 medium

pieces)
4 tablespoons of pumpkin seeds
1 cup of cherry tomatoes
1/2 cup of kalamata olives
1/2 cup feta
Sea salt & cracked pepper
1-2 tablespoons of cold pressed

olive oil
½ Lemon

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free without Feta

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly without Feta

 

Roast Beetroot and Walnut Salad

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free without feta

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly without feta

Method

Pre heat oven to 200 degrees then line a baking tray with baking paper.
Dice up beetroot, place pieces on baking tray then drizzle with olive oil and salt
Bake beetroot for 20 minutes then let sit for 5 minutes
In 4 separate bowls add baby spinach, feta, walnuts, roasted beetroot pieces and drizzle with olive oil

This yummy salad contains beetroot & walnuts. Beetroot is a powerful antioxidant, lowers cholesterol and is high in potassium, magnesium, iron, folic acid, vitamins A, B & C. Then you have walnuts which are high in protein & good oils. They are great for lowering cholesterol, lifting your mood and protecting you from heart disease.

Ingredients

2 large beetroot
4 handfuls of baby spinach
1/2 cup feta
1 & ½ cups walnuts
1-2 tablespoons olive oil
Pinch of sea salt

Makes 4 serves

 

Colourful Mixed Leaf Salad

Method

Place ingredients in salad bowl starting with the salad leaves then finishing with the grated carrot and beetroot. Drizzle olive oil and balsamic vinegar over the top and serve.

 

This healthy lunch recipe contains an array of colourful fruits and vegetables which have different vitamins, minerals, antioxidants and other properties. A great dish to have on its own or as a side salad.

Ingredients

4 handfuls of salad leaf mix
1 medium diced cucumber
1 grated carrot
½ grated beetroot
1 diced avocado
½ cup cherry tomatoes
½ cup feta
½ cup kalamata olives
1-2 tablespoons olive oil
Splash of balsamic vinegar

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free without feta

Diabetes Friendly with natural yoghurt

Vegetarian Friendly

Vegan Friendly without fetat

 

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