The Whole Food Diet Challenge: 30 Day Whole Food Cookbook (2016)
Chapter 5. Lunch Time Recipes
These lunch time recipes can be boxed up and taken to work, or enjoyed at home. Eat any leftovers in the next few days so you enjoy them at their freshest.
Bean and Pasta Soup
Ingredients: (Serves 3)
Half a chopped medium onion
1 clove of minced garlic
An eighth of a cup of vegetable broth
Half a sliced celery stalk
Half a tablespoon of olive oil
Half a can of tomatoes
Half a sliced carrot
Half a cup of macaroni
An eighth of a teaspoon of sea salt
Half a bunch of sliced kale
Three quarters of a cup of borlotti beans
Soak the beans overnight, and then drain the next day. Place the beans in a large pot. Add enough water until the beans are covered by about 2 inches, and boil. Now get rid of any foam that has appeared on the top. Reduce the heat, cover the beans and simmer for approximately 45 minutes, or until the beans are tender.
Add the carrot, garlic, onion and celery to a pan and cook for about 8 minutes, or until they are tender. Drain the beans, and add to the pan, along with the tomatoes, 2 cups of water, and salt. Bring to the boil, and then add the pasta and cook until tender. Now add the kale and simmer for about 5 minutes. Serve.
Bacon and Chicken Cups
Ingredients: (Serves 3)
A head of romaine lettuce leaves
3 cups of diced chicken
2 tablespoons of milk
6 pieces of chopped cooked bacon
16 ounces of cherry tomatoes
Half a cup of sour cream
A quarter of a cup of green onions
2 tablespoons of chopped dill
Half a teaspoon of salt
Pepper
Place the chicken, tomatoes and bacon in a bowl, combine and set to one side. In another bowl, whisk the cream, onions, milk, salt, pepper and dill. Then pour over the chicken, and combine.
Now spoon the salad into the lettuce leaves. Serve.
Tempeh Reuben
Ingredients: (Serves 2)
2 slices of Swiss cheese
2 cups of vegetable broth
1 and a half tablespoons of ketchup
1 tablespoon of Worcestershire sauce
4 slices of rye bread
A third of a cup of sauerkraut
An eighth of a cup of pickle relish
1 packet of tempeh, quartered
An eighth of a cup of Greek yogurt
Spray oil
Add the Worcestershire sauce and broth to a sauce pot and boil, then reduce the heat to medium, and add the tempeh. Simmer until tender or about 20 minutes.
Set the oven to 400 Fahrenheit, and place the tempeh in a baking dish and bake until heated thoroughly, or about 15 minutes. Take the ketchup, relish and yogurt and place in a small bowl and stir.
Now take the mix, and spread onto each side of the bread. Place the tempeh on the bread. Now take the sauerkraut and spread it over the tempeh, and then add the cheese, and the other slices of bread.
Take a skillet and spray it with the oil, and place on a medium heat. Now add the sandwiches to the skillet and and add a heavy lid so you can press down on the sandwiches. Cook for about 3 minutes, or until the bread has turned golden brown. Then, turn the sandwiches over, and cook that side. Serve.
Chicken Cesar Salad
Ingredients: (Serves 2)
100 grams of chopped chicken
A quarter of a cup of Cesar dressing
1 chopped lettuce head
1 can of garbanzo beans
Place all the ingredients into a bowl, toss them to combine, and serve.
Chicken Burritos
Ingredients: (Serves 3)
3 large tortillas
Half a diced onion
Three-quarters of a cup of brown rice
Half a cup of corn kernels (Preferably frozen)
1 cup of shredded chicken
1 teaspoon of canola oil
Half a cup of salsa
1 and a half cups of spinach leaves
3 tablespoons of sour cream
Add the oil to a large skillet and place on a medium to high heat. Now add the corn and onion, and cook until the cook turns brown. Add the rice and the chicken to the skillet and cook until they have heated through.
Remove the mixture from the heat, and then stir in the sour cream and the salsa. Open up the tortillas, add the spinach leaves, and place about a third of a cup of the mixture onto the middle of the tortilla in a line. Now fold the top of the tortilla down, and the bottom of it up, and then roll it. Serve.
Celery and Chili Salad
Ingredients: (Serves 3)
4 stalks of celery
1 tablespoon of lemon juice
2 soaked pitted dates
An eighth of a teaspoon of chili flakes
1 tablespoon of lemon zest
An eighth of a cup of lemon juice
A quarter of a cup of chopped parsley
1 tablespoon of tahini
An eighth of a teaspoon of sea salt
Fresh mint to taste
8-10 chopped and toasted almonds
Take the dates and the liquid they have been soaked in, and place in a blender. Now add the tahini and lemon juice, salt and chili. Blend until smooth. Place the blended ingredients into a bowl and add the remainder of the ingredients and serve.