Lunch Time Recipes - The Whole Food Diet Challenge: 30 Day Whole Food Cookbook (2016)

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.