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Lunch

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Healthy Recipes Lunch

Quick Vegetable Stir Fry

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With going to your local Asian restaurant a little problematic these days…

Here’s a quick, easy to cook stir-fry recipe for whipping up some Asian cuisine in the comfort of your own kitchen.🍜

The key ingredient in my vegetable stir fry is zucchini.🥒

Zucchini is rich in nutrients, high in antioxidants and great for improving digestion. So naturally, it’s one of my favorite gut healing foods.🥒😀

In this recipe, I combine it with carrot, sesame oil, green peas, sesame seeds…🥕😁

Along with a home made sauce of tahini, sesame oil and white miso paste.

So this quick stir fry is healthy, nutritious and a delight for the tastebuds.🍜

Healthy Recipes Lunch

Avocado, Green Pea & Mint Dip

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A jar of ready made dip with potato chips was one of my guilty pleasures.

But a guilty pleasure that was making me fat, and wrecking my gut with a horror show of preservatives, hidden sugars and chemical nasties.

Good news is there are healthy dip alternatives.

And they’re super easy to make too!

My Avocado, Green Pea & Mint Dip takes less than five minutes to make.

Simply blend some green peas with avocado and fresh mint. Then drizzle with lemon juice.

Now, if I could only find a healthier way of making potato chips…

Healthy Recipes Lunch

Garlic Zucchini & Tomato Pasta

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Know what’s one of the BIGGEST causes of gut health issues these days?

Lack of FIBER.

Why?

Because too many of our staples have had the fiber stripped from them.

I’m talking about highly refined white bread… white pasta… and white rice…

All of them have had the fiber removed.

The result is they become basic carbs that turn straight into glucose… rocket your blood sugar… and if you can’t burn them off they turn into fat.

So you see, not ALL carbs are bad for you.

Just those that don’t come with any fiber.

Good news is you can still enjoy pasta, rice and bread of the unrefined brown variety

And my garlic zucchini and tomato pasta is a prime example.

It combines brown pasta with two medium zucchini, cherry tomatoes, smoked paprika and chilli flakes, with a drizzle of olive oil and dried parsley.

So it’s super gut healthy and it can give you a pasta powered energy boost that’s guilt free.

Healthy Recipes Lunch

Curried Tofu Salad

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I used to HATE tofu.

I’m not sure if it was the jelly like texture or bland taste that made me avoid it like the plague.

The good news is I found a way to spice tofu up!

My Curried Tofu Salad combines tofu with celery sticks, onion, almonds and raisins…

Then I add curry powder and dill to give it a spicy curry flavored kick.

So if you’ve been looking for a way to make tofu more interesting…

My Curried Tofu Salad is quick to make…

And packed with flavor that will delight both your taste buds and your gut.

Healthy Recipes Lunch

Spicy Cauliflower & Chickpea Rice Bowl

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You may know already that cauliflower is a ‘cruciferous’ vegetable…

But do you know where the name ‘cruciferous’ comes from?

Cruciferous is latin for ‘cross bearer’.

And this name originates from the time of the Knights of Malta, from nearly 1,000 years ago.

The knights fought many desperate battles to protect southern Italy from invasion. 

The knights’ medics would create healing broths from vegetables like cauliflower, broccoli and a variety of herbs.

And their healing broths proved so potent they started calling these veggies ‘cross bearers’.

The fact their four-petaled flowers look like a cross is also a handy convenience.

Long story short, my Spicy Cauliflower and Chickpea Rice Bowl is packed with gut healing ingredients. And is perfect for warming the soul on a cold wintery day.

Healthy Recipes Lunch

Aubergine & Tomato Pasta

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If you struggle with uncontollable weight gain… erratic blood sugar… and drained of energy a lot…

A key cause is likely lack of dietary fibre.

We need fibre to slow down our digestion. Fibre also helps feed the healthy bacteria living inside our gut, collectively known as the ‘microbiome’.

But sadly, highly processed foods either lack any fibre at all, or have been refined so much there’s barely any fibre left.

The good news is you can easily top up your fibre levels…

And reverse all sorts of health issues in the process…

Simply by eating more fibre rich fruits, veggies and whole grains.

Aubergines (a.k.a. eggplants) are rich sources of dietary fibre.

They are also a good source of vitamins B1 and B6 and potassium… along with minerals copper, magnesium and manganese.

However, aubergines are in the night shade family. So some people can react badly to them.

This reflects how everyone’s guts are different. And finding the best foods to eat can be a trial and error process.

What is universal, however, is that eating foods that come in their own packaging (i.e. skin) is always going to be healthier than living off foods packaged in a tin or box.

Healthy Recipes Lunch

Tuna and Avocado Salad Pots

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4 servings

Ingredients

  • 2 large hard boiled eggs
  • 2 Teaspoons hot sauce
  • 1 cup avocado, mashed 1/2 cup onion, chopped
  • 1 can tuna
  • 2 Tablespoons mayonnaise
  • 2 Tablespoons pickle relish Fresh lemon juice Salt, to taste

Instructions

  1. Peel eggs and mince with dinner fork.
  2. Peel avocado and squeeze on ½ lemon juice to prevent
    discoloration.
  3. Mash avocado in with egg.
  4. Drain tuna and mix into egg/avocado, adding onions, mayonnaise,
    relish, salt and hot sauce.
  5. Stir well and serve in glass jars
Lunch

Pumpkin and Macadamia Soup

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Serves 6

Ingredients

  • 1 tablespoon macadamia or olive oil 1/2 cup roughly chopped
  • macadamias
  • 1 small onion, chopped
  • 1 teaspoon grated ginger
  • 3 cups diced or canned pumpkin
  • 1 small tart apple, chopped
  • 3 cups chicken stock sour cream for topping
  • Whole or halved macadamias, roasted for garnish

Instructions

  1. Heat oil in a heavy stock pot and sauté macadamias, onions and
    ginger for 2 – 3 minutes.
  2. Stir in apple and pumpkin slices and sauté for 2 – 3 minutes (if
    substituting canned pumpkin puree, add only the apple in the step
    above and use pumpkin puree when you add chicken stock).
  3. Pour in chicken stock.
  4. Bring to a boil then cover and simmer for 20 minutes or until
    apples/pumpkin become soft.
  5. Transfer to blender and blend until smooth.
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