BONUS 10 Power Lunches to Energize Your Afternoons

The key to a power lunch is limited simple carbs. Hidden culprits are: bread of any kind, pastas, crackers, sweet salad

dressings and dried fruits. Make sure lunch has healthy proteins like beans, lentils, eggs, chicken, tuna or beef. I’ vegetarian and belie e this is o e of the ost healthful ays to feel e e geti … ut all of these e ipes a easily adapt to have your favorite animal protein added. Then add in lots of veggies in many forms for the boost in nutrients you

need to power through your afternoons!

Lemony Chickpea Avocado Salad

This lemony power salad is filled with healthy fats, plant-proteins and big flavor! It will fill you up, give you loads of

nutrients and no nasty sugar lurking to cause a crash. The avocado gives it a creamy consistency and you can whip it up

in less than 10 minutes. It is enough for 2-3 lunches.

1 can organic chick peas

1 avocado, chopped

2 cups baby kale or spinach, chopped

¾ cup shredded raw zucchini

¼ cup chopped banana peppers for zip

1/3 cup crumbled feta

1 TBS fresh lemon juice

salt and pepper to taste

Stir everything together and serve on a bed of greens. Serves 2-3

Energized Chickpea Tuna Salad

The chickpeas give this salad even more protein. Chop the cauliflower fine and add in for extra fiber and nutrients. If you

do ’t a e fo spi y fla o of a a a peppe s, su stitute hopped ed o yello peppe s. Se e o a ugula, spi a h o i romaine lettuce leaves. Skip the bread to avoid the carb crash.

2 cans high quality tuna

1 15 oz can organic chick peas

2 stalks celery

½ cup chopped cauliflower

¼ cup chopped banana peppers

3 TBS organic mayonnaise

1 tsp Dijon mustard

1 TBS relish

salt and pepper to taste

In a medium bowl combine the tuna with the chick peas. With a fork, break up the tuna and mash at least half of the

chick peas. This will help the salad hold together. Add the remaining ingredients and stir well. This version of tuna salad

does ’t ha e as u h ayo holdi g it togethe as t aditio al tu a salad, so it is est se ed o e g ee s athe tha on a

sandwich. Serves 2-4

Seeded Power Salad

Seeds like sunflower, hemp and sesame are high in protein and tons of nutrients. Think about it, in order to grow a

plant, a seed has to be packed with good stuff. That good will power you too! Tahini is made from sesame seeds and

make a wonderful tangy dressing.

1 hard boiled egg, sliced

2 TBS raw sunflower seeds

2 TBS hemp seeds

½ cup broccoli florets

½ cup chopped tomatoes

2 cups raw spinach

Dressing:

2 TBS tahini

1 TBS olive oil

1 TBS apple cider vinegar

1 TBS red wine vinegar

1 TBS water

1 TBS soy sauce

1 tsp favorite hot sauce

¼ tsp garlic powder

¼ tsp black pepper

Combine all dressing ingredients in a small jar. Shake well to combine.

In a bowl arrange the egg, broccoli and tomatoes on top of the spinach. Sprinkle the sunflower and hemp seeds over the

whole salad. Top with the tahini dressing. Serves 1

Quinoa Enchilada Bake

Oops… y fa ily e t azy fo this efo e I ould s ap the pi tu e! You a ake this the ight efo e fo dinner and

use the leftovers for lunch! Quinoa is actually in the grass family and is high in protein.

1 cup quinoa cooked according to package directions

1 15 oz can black beans, rinsed, organic if possible

1 cup diced zucchini

4 cups fresh spinach, chopped in ½ inch pieces (measure first then chop) or a package of frozen spinach

Thawed and squeezed dry

1 cup favorite salsa

1 ½ cup cheddar or Mexican blend cheese

Salt and pepper to taste

(You can also add ½ tsp. each cumin or chili powder if you like things a bit more flavorful!)

Toppings of choice:

Chopped tomatoes, avocados, lettuce, jalapenos, red or green peppers etc.

Preheat oven to 350 degrees. Cook the quinoa and remove the pot from the stove. Stir in every other ingredient, but

reserve ½ cup of the cheese. Stir until the spinach begins to wilt a bit. Pour the quinoa mixture into a casserole dish,

approximately 9 x 7 (anything you have that is a bit smaller than 11 x 13 will work). Spread it out evenly. Top with

remaining cheese and put in prepared oven. Bake for 20 minutes. Remove from oven and let the casserole sit for 5-10

minutes, or until all liquid seems to be absorbed. Serve in bowls, taco shells, or tortillas with favorite toppings. Serves

4-6.

Mexican Quinoa and Flax Mini Loaves

These delicious mini loaves (if I called them muffins you may think they were breakfast!) are the perfect accompaniment

to a salad, piece of chicken or even on their own. The leftovers make an easy to pack lunch item!

1 cup quinoa, cooked according to package directions (yields 2 cups)

½ cup ground flax seed

1 cup chopped red pepper

½ cup frozen corn

1 cup shredded sweet potato

¼ cup canned green chilis

½ cup salsa

1 cup shredded cheddar cheese

1 tsp. salt

1 tsp. cumin

1 tsp. chili powder

1 tsp. garlic powder

2 eggs

Preheat oven to 375 degrees. In a medium bowl combine the ingredients except the 2 eggs. Stir to combine. Crack the

two eggs into a bowl and stir with a fork. Pour eggs into the quinoa mixture. Stir gently to combine well. Coat 12

muffin tins with non-stick cooking spray. Using an ice cream scoop, fill the prepared muffins tins with a scoop of the

mixture. Make sure the mixture is level with the top of the tin. Smooth the tops of the mini loaves. Bake for 25 minutes

at 375. Allow the loaves to cool in the tins for 5-10 minutes before attempting to remove. Serve with hot sauce, salsa or

guacamole.

Asian Quinoa Power Bowl

You can really put anything in this composed bowl. It is the yummy Cilantro Ginger Dressing that ties it all together.

Quinoa and Edamame give you the protein punch you need to power through the afternoon while the veggies give you

the nutrients and fiber you need to keep insulin level steady. I pan seared my bok choy the night before and chilled it

before adding to my bowl.

½ cup cooked quinoa

½ cup edamame

½ cup sliced red peppers

½ cup sliced cherry tomatoes

½ cup cauliflower florets

½ of a small bok choy seared in a hot pan with coconut oil

Dressing

2 TBS soy sauce

2 TBS rice wine vinegar

½ inch slice fresh ginger

1 green onion

handful of cilantro

¼ cup olive oil

Combine all ingredients in a blender. Blend on high speed for about a minute.

Arrange your power foods in your bowl or to-go container. Make it pretty! We eat with our eyes first. Top with about ½

the dressing.

Black Bean Avocado Stack

This is so filling and so easy to pull together..even on a busy morning. Make the black bean spread the night before, or

purchase a black bean spread and make your stack!

2 Brown rice organic rice cakes

1 tomato

1 avocado

Black bean puree (recipe below)

Black Bean Puree:

1 can organic black beans

2 TBS salsa

2 TBS Organic Greek yogurt

3-4 slices jarred jalapeno slices

handful fresh cilantro

Combine all ingredients in the bowl of a food processor. Pulse until well blended but beans still have some chunks.

Spread 2 TBS of the black bean puree on top of the rice cake. Add a layer of sliced tomatoes and top with 3-4 slices of

avocado. I also like to add a dash or two of hot sauce to the black bean layer. This recipe is enough for 2-3 stacks.

Mediterranean Power Bowl

Hummus has become the fastest growing condiment in the country in the last few years. And YAY for that. Hummus is a

power food for sure. Chick peas have protein, fiber and powerful plant-based nutrients! This bowl conjures up all the

flavors of the Mediterranean region with its olives, feat and hummus. I used a purchased dried chick pea to add crunch

to this bowl. It also has a ½ cup of grilled chicken breast. You do ’t eed ead to dip i the hu us, use the eggies instead.

1 cup baby organic spinach

2 TBS hummus of your choice

½ cup cooked chicken breast

6-7 kalamata olives

¼ cup sliced cucumbers

¼ cup roasted red peppers

4 yellow pepper slices

2 TBS crumbled feta

1 TBS dried chick peas

Arrange all your goodness in a bowl and use a balsamic vinaigrette if needed.

My Balsamic Vinaigrette:

½ cup Extra Virgin Olive Oil

4 TBS balsamic vinegar

½ tsp Dijon mustard

1 TBS water

¼ tsp salt

¼ tsp pepper

Combine all ingredients in a jar with a lid and shake.

Chopped Kale Bowl with Avocado and Sweet Potatoes

I love kale. Not everyone does but I think that has to do with not knowing how to prepare it. The best way to deal with kale is to let it

sit with some sort of acid, like vinegar or lemon juice, for at least a ½ hour before eating it raw. This helps break down the kale and

lessens its bitterness. I love this bowl! The roasted sweet potatoes add so much texture and flavor. No need for additional dressing.

The mixture on the kale is enough to mix with the whole bowl.

For the kale:

6 cups kale

1 TBS organic mayonnaise

1 TBS apple cider vinegar

1 TBS soy sauce

¼ tsp black pepper

1 tsp grated fresh ginger

Chop six cups of kale and place in a bowl. Add the remaining ingredients and allow to sit for at least ½ hour. Even

overnight is fine.

For the sweet potatoes

1 TBS olive oil

1 large sweet potato, peeled and diced

1 TBS soy sauce

½ tsp garlic powder

salt and pepper

Preheat oven to 400 degrees. Put the olive oil on a large baking sheets with sides. Add the sweet potato to the baking

sheet and toss with the remaining ingredients. Bake for about 20 minutes, stirring once or twice.

1/2 avocado

½ orange, sliced

Arrange these ingredients with the kale and sweet

potatoes in a bowl.

snow peas

cashews

Seeded Yellow Squash Bake

After college I lived in North Carolina for a couple years. My southern roommates loved to make a big casserole of

yello s uash. The o ly p o le , it as filled ith ayo aise a d ead u s… ot the ost e e gy p odu i g foods. This is my rendition of a yellow squash bake. It is full of seeds including chia and hemp seeds that give you added

protein and healthy omega 3 fats. If your garden is over-flowing with zucchini you can use it as well.

5 cups yellow summer squash, sliced in rounds

2 TBS butter

1 cup chopped onion

1/3 cup hemp seeds

¼ cup chia seeds

½ cup plain Greek yogurt

2 eggs

1 tsp. garlic powder

1 tsp. sea salt

1 tsp. black pepper

½ cup raw, unsalted sunflower seeds

Preheat oven to 350 degrees. In a medium skillet over medium high heat, saute the squash in the butter with the onions

for about 5-8 minutes. Remove from the heat. And transfer to a large mixing bowl. Add the hemp and chia seeds. In

another small bowl combine the yogurt and eggs. Whisk to combine. Stir in the garlic powder, salt, and pepper. Pour this

liquid mixture over the squash and gently combine. Coat a 6 x 9 (or equivalent) ceramic or glass baking dish with non-

stick cooking spray. Pour squash mixture into the pan. Top with the ½ cup of sunflower seeds. Cover the dish with foil

and bake for 30 minutes. Remove and cut into squares. Serves 6