packing healthy lunches

Hey there!

Happy Sunday! I hope your weekend has been saturated with love and peace. I love the calm energy of Sundays, and always like to use this day to prepare myself for the week ahead. Part of this prep usually includes listening or watching something that inspires me, journaling my intensions for the week ahead, and prepping healthy food for the week.

I have found making healthy foods easily available is critical for how well I eat through the week. Weeks tend to get busy, so if I don’t have healthy food readily available, I tend to buy quick, not so healthy meals on the go. Here’s my favorite way to prep lunches for the week:

Cook up some grains! Maybe quinoa, brown rice, or try out millet. Generally you cook grains by adding double the amount of water, bring water and grains to a boil, then cover and simmer for 30 minutes or so. Once  cooked, I’ve been loving adding a Tbs of tahini and apple cider vinegar to make the grains kind of creamy.

Roast up some root veggies. Cut up sweet potatoes, carrots, butternut squash, or any other of your favorite veggies. Put all these on a baking dish/ cookie sheet and sprinkle your favorite spices on top. I love basil and cinnamon and cumin. Then bake until the veggies are tender.

Then make this!

Mason Jar Lunch

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1/4-1/2 cup grains of choice

1/4-1/2 cup legumes (beans, peas, lentils)

1/2 cup or more roasted veggies/ veggies of choice

Top with greens of choice

Bring or top with lemon, vinegar, or oil-free dressing of choice

To put it together: put grains on the bottom of jar, then add legumes for the next layer.  Layer on your veggies of choice. Next top with greens until jar is full. If I use kale, sometimes I just squeeze a lemon or lime right in top, because kale tends to hold up well and not get all soggy. Otherwise, just bring your dressing of choice in a separate container, and pour it into the jar before you’re ready to dig in! Enjoy!

What are your healthy go-to lunches?

Roasted Cauliflower Salad

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Ingredients:

3 heads of cauliflower, cut into florets

½ cup water or vegetable broth

1 tablespoon Mrs. Dash no-salt seasoning

5 medium carrots, peeled

1½ red onions, chopped

½ cup tahini

½ lemon, juiced

½ cup water

1 teaspoon garlic granules

1 teaspoon black pepper

¼ cup fresh Italian parsley, chopped

1 avocado, diced (optional)

Directions:

  1. Preheat oven to 400° F.
  2. Coat cauliflower florets with ¼ cup of water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning.
  3. Roast in oven until brown and soft, about 20 minutes.
  4. Cut carrots into wedges: Slice across at an angle, rotate carrot so that the cut is facing up and slice at an angle again along the cut. This gives them a unique wedge shape.
  5. Coat carrots and onions in ¼ cup water or vegetable broth and ½ tablespoon Mrs. Dash no-salt seasoning.
  6. Roast in oven until soft, about 10 to 12 minutes.
  7. In a blender, mix tahini, lemon juice, ½ cup water, garlic granules and pepper until dressing is blended. Toss cooked vegetables with dressing, parsley and optional avocado. Garnish with extra parsley.

Brought to you by Sprout Wellness 

Fruit Salad with a Twist

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Featured at SSU Nutrition Potluck (2/22/13)

Ingredients 
Fresh spinach or arugula
Chopped parsley
Organic strawberries
Orange segments
Avocado, diced
Lime juice
Hulled sesame seeds

Easy Fruit Salad Dressings: 
Lime or lemon juice
Meyer lemon
OJ or grapefruit juice
Any kind of citrus zest
Ginger juice (or grated)

Directions:

  1. Cut up fruits & vegetables.
  2. Add to spinach.
  3. To make dressing add all ingredients together.
  4. Poor dressing on salad, mix and enjoy!

SSU Nutrition Notes: For different variations add whatever is seasonal.

Brought to you by Straight-up Food 

 

Brussels Sprouts with Pecans & Apples

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Ingredients: 

3/4 pecans

2lb brussels sprouts

1/2 cup vegetable broth, low sodium

1 onion, yellow

10 dates, medjool

1/2 T garlic granules

2 apples

1 lemon

Directions:

  1. Light toast the pecans in the oven at 350 degrees for the about 5 min. (you know they’re ready when you can smell their sweet aroma. Be carful, they can burn quickly.)
  2. Cut the Brussels sprouts in half and then julienne each half. (if there are larger pieces, feel free to break them up a little bit.)
  3. In a large non-stick pan, saute the Brussels sprouts with the vegetable stock over medium heat.
  4. Add the diced onion, dates and garlic, stirring occasionally. Let simmer for 5-7 minutes. (The dish is just about ready when the Brussles sprouts are soft and bright green.)
  5. Add the apples and lemon juice (too keep apples cold and crisp, which complements the warm dish)
  6. Stir in the toasted pecan pieces and sever.

Serves: 6

SSU Nutrition Note: This recipe is good chilled too, but it is best served the same day it is cooked.

Brought to you by Sprout Wellness Center

Roasted Cauliflower Salad

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Ingredients: 

3 heads of cauliflower, cut into florets

3/4 c vegetable broth

2 tsp. Mrs. Dash no-salt seasoning

5 medium carrots, peeled

1 1/2 red onions, chopped

1/2 c tahini

1/2 lemons, juiced

1/4 c water

1 teaspoon black pepper

1/4 c fresh italian parsley, chopped

1-2 avocados, dices

Directions: 

  1. Preheat oven to 400 degrees F.
  2. Coat cauliflower florets with 1/4 cup vegetable broth and 1 tsp Mrs. Dash seasoning. Roast in oven until brown and soft, about 20 min.
  3. Cut carrots into wedges: slice across at an angle, rotate carrot so that the cut is facing up and slice at an angle again along the cut (this gives them a unique wedge shape).
  4. Coat carrots and onions in vegetable broth mixture. Roast in oven until soft, about 10-12 minute.
  5. In a blender, mix tahini, lemon juice, water, 1/4 c vegetable broth and pepper until dressing is blended.
  6. Toss cooked vegetables with dressing and optional avocado. Garnish with chopped parsley.

Serves: 6

Brought to you by Sprout Wellness Center