Posts tagged: healthy lunch recipes

The Best Baked Rice And Beans

Baked rice and beans is a perfect combination to prepare for a healthy and delicious dinner. The rice is more flavorful with a mix of seasonings, tomato salsa and chicken broth. This recipe takes about 80 minutes to prepare and cook. It serves about eight people.

Ingredients:

• 3 cups basmati rice
• 2 tsp Kosher salt
• 1 tsp ground black pepper
• 2 tsp ground cumin
• 1 tbsp chili powder
• 1/4 tsp cayenne pepper (optional)
• 1/4 tsp dried oregano
• 1/4 cup olive oil
• 1 x 16 oz jar tomato salsa
• 2 cups chicken broth
• 2 x 15 oz cans kidney beans (rinsed and drained)

Instructions:

Preheat oven to 350 F.

Prepare a casserole dish.
Add 3 cups of basmati rice in the dish.
Add seasonings – kosher salt, ground black pepper, ground cumin, chili powder, cayenne pepper and dried oregano.
Drizzle 1/4 cup of olive oil
Mix well to coat the rice.
Pour tomato salsa and chicken broth.
Add kidney beans.
Stir the mixture and distribute evenly in the dish.
Cover the dish with foil.
Place inside the preheated oven.
Let it bake for an hour and ten minutes.
Once done, remove from the oven.
Remove the foil.
Fluff the rice and beans.
Serve and enjoy!

The Best Baked Rice And Beans
Images – https://www.youtube.com/watch?v=YVxASSr6B_Q

5 Healthy Lunches For Work Or School (Bento Box)

Prepare one of these grab-and-go bento box healthy lunches for work or school. It only takes less than 30 minutes to prepare each recipe. These are yummy and healthy lunch meals, which you can pair with healthy fruit snacks.

1. Chickpea Salad

Ingredients:

• 1 x 400 ml can of chickpeas
• 1/2 medium cucumber (diced)
• 1 medium carrot (shredded)
• 1/2 cup Kalamata olives (pitted and sliced)
• 1 tsp dried basil
• 1/8 cup olive oil
• 1/4 cup apple cider vinegar
• salt and black pepper to taste

• 1 sliced apple (or any fruit you want)
• some sunflower seed butter (or any butter)

Instructions:

Prepare a mixing bowl.
Add chickpeas, diced cucumber, shredded carrots and sliced Kalamata olives.
Add dried basil.
Drizzle with olive oil.
Add apple cider vinegar.
Season with salt and black pepper to taste.
Mix well to combine.
Transfer to the 1st compartment of the bento box.
Add apple slices and some sunflower seed butter on the 2nd compartment of the bento box.
Close the lid.
Chickpea salad bento box is ready.
Enjoy!

2. Apple & Kale Salad

Ingredients:

• 6 large kale leaves (stemmed and roughly chopped)
• some olive oil (for the kale leaves)
• 1 small apple (diced)
• 1/4 cup dried cranberries
• 1/2 avocado (diced)
• 1/4 cup hemp seeds

Dressing:

• 3 tbsp tahini
• 2 tbsp dijon mustard
• fresh juice from half a lemon
• 2 tbsp olive oil
• 1/8 tsp garlic powder
• salt and pepper to taste

• 2 hard-boiled eggs
• chocolate chip bites
• 1/2 ripe banana

Instructions:

Prepare a mixing bowl.
Add roughly chopped kale leaves into the bowl.
Drizzle with some olive oil.
Massage to coat well.
Add diced apple, dried cranberries, diced avocado and hemp seeds.
Mix well to combine.
Set aside.

Dressing:

Prepare a small bowl.
Add tahini and dijon mustard.
Squeeze juice from half a lemon.
Drizzle with olive oil.
Season with garlic powder, salt and pepper to taste.
Mix well to combine.

Drizzle the dressing over the apple and kale mixture.
Mix well to combine.
Transfer to the 1st compartment of the bento box.
Add hard-boiled eggs, chocolate chip bites and ripe banana on the 2nd compartment.
Close the lid.
Apple and kale salad bento box is ready.
Enjoy!

3. Greek Salad

Ingredients:

• 1/2 cucumber (diced)
• 5 baby tomatoes (diced)
• 1/4 small red onion (diced)
• 1/4 cup kalamata olives (sliced)
• 1/2 yellow bell pepper (diced)
• 4 tbsp olive oil
• 4 tbsp apple cider vinegar
• 1 tsp dried oregano

• rice crackers with flax seeds
• hummus

Instructions:

Prepare a mixing bowl.
Add the diced vegetables – cucumber, tomatoes, red onion, kalamata olive and yellow bell pepper.
Drizzle olive oil and apple cider vinegar.
Sprinkle dried oregano.
Mix well to combine.
Transfer to the 1st compartment of the bento box.
Add rice crackers and hummus on the 2nd compartment.
Close the lid.
Greek salad bento box is ready.
Enjoy!

4. Tuna Collard Wraps

Ingredients:

• 2 x 300 grams can of tan
• 1/2 cup green onion (chopped)
• 1 small carrot (grated)
• 1/4 cup kalamata olives (sliced)
• 1/4 cup dijon mustard
• 6 collard green leaves

• red grapes
• julienned carrots
• hummus
• chocolate chip bites

Instructions:

Prepare a mixing bowl.
Add tuna, chopped green onion, grated carrot and sliced kalamata olives.
Add dijon mustard.
Mix well to combine.
Put a spoonful of the mixture in the middle of a collard green leaf.
Wrap it like a burrito.
It should make at least 2 wraps.
Transfer to the 1st compartment of the bento box.
Add red grapes, julienned carrots, hummus and chocolate chip bites on the 2nd compartment.
Close the lid.
Tuna collard wraps bento box is ready.
Enjoy!

5. Ginger Sesame Noodle Bowl

Ingredients:

• 1 large zucchini (spiralized)
• 1/2 cup sliced red bell pepper
• 1 cup shredded carrots
• 1/4 cup fresh cilantro (chopped)

Dressing:

• 1 tbsp sesame oil
• 1 tbsp apple cider vinegar
• 1/4 cup coconut aminos
• 1 tbsp maple syrup
• 1 tsp ginger powder
• 2 tbsp sunflower seed butter
• some sunflower seeds (optional for garnishing)

• chopped cantaloupes
• walnuts
• sliced strawberries

Instructions:

Dressing:

Prepare a sauce bowl.
Add sesame oil, apple cider vinegar and coconut aminos.
Add maple syrup, ginger powder and sunflower seed butter.
Mix well to combined.
Transfer to the small sauce cups.
Set aside.

Place the zucchini noodles in the 1st compartment of the bento box.
Add sliced red bell pepper, shredded carrots and chopped cilantro.
Sprinkle some sunflower seeds.
Add the small sauce cups beside the noodle mix.
Add some chopped cantaloupes, walnuts and sliced strawberries on the 2nd compartment.
Close the lid.
Ginger sesame noodle bento box is ready.
Enjoy!

Tips and ideas:

You can always prepare your preferred snacks in the 2nd compartment of the bento box.

5 Healthy Lunches For Work Or School (Bento Box)
Images – https://www.youtube.com/watch?v=sd1ut6RCsAk

Best Tuna Salad Recipe | Easy & Healthy

This best tuna salad recipe is so perfect for an afternoon snack or comfort food! It can be served with wheat bread slices and some lettuce for a healthier snack. It takes less than 10 minutes to prepare.

Ingredients:

• 2 cans tuna (drain liquid or oil)
• 1 celery stalk (diced)
• 2 tbsp red onion (diced)
• 2 tbsp chives (finely chopped)
• 2 tbsp parsley (finely chopped)
• 1/2 tsp Dijon mustard
• 1/4 cup mayonnaise
• salt and pepper to taste

Optional:

• wheat bread slices
• some lettuce

Instructions:

Prepare a mixing bowl.
Add two cans of tuna.
Break into smaller pieces.
Add diced celery and red onion.
Add finely chopped chives and parsley.
Add Dijon mustard and mayonnaise.
Season with salt and pepper to taste.
Mix well to combine.
Serve with wheat bread slices and some lettuce.
Enjoy!

Tips and ideas:

You can serve the tuna salad as it is, use it as a side or serve alongside other salads, or… put it on lightly-toasted bread, then grate some cheddar on top and pop under the grill until the cheddar is melted! Mmmm!

Add more veggies and herbs according to your preference.

Best Tuna Salad Recipe - Easy & Healthy
Images – https://www.youtube.com/watch?v=XmUBTpA68F0