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Lunch Recipes
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Wild Rice Salad
Dietary Restriction Friendly:
Gluten Option
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
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Method
Part 1
Rinse wild rice in cold water then put rice and water in a saucepan with a tight fitting lid.
Bring to the boil, stir once, reduce heat, cover and simmer for 45 minutes.
Remove from heat and allow to sit, covered, for a further 10 minutes.
Remove lid. Fluff wild rice with a fork, drain, if necessary prior to serving.
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Part 2
Once rice has cooled place in a medium sized bowl and add remaining ingredients (celery, apple, pecans, cranberries & orange) then drizzle with orange juice.
This is a great dish to have on its own or have as a side dish with dinner. A delicious blend of wild rice, nuts & fruit with a hint of orange juice. Wild rice contains good amounts of B Vitamins, Magnesium, Iron and protein.
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Ingredients
1 cup of wild rice
4 cups of water
2 tsps vegetable stock
1 diced celery
2/3 diced apple
1/2 cup of diced pecans
1/2 cup of cranberries
1 cup of diced orange
2-3 tbs orange juice
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Makes 4 serves
Quinoa Summer Salad
Method
In a pot add quinoa and vegetable stock, bring the boil and simmer for 10-15min. Once the quinoa is cooked drain and put to one side.
Fry onion and garlic on high heat for 2-5 minutes, put to one side.
In a salad bowl add quinoa, onion & garlic, cranberries, celery, coriander, orange and pistachios.
Serve with herbamare, sea salt and a squeeze of lemon.
This dish is packed full of nutrients and contains the superfood Quinoa! It’s considered a superfood due to being high in protein, iron, calcium, mix of B vitamins and other minerals. It’s protein supply is complete protein, meaning that it includes all nine essential amino acids – a great choice for vegetarians!
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Ingredients
½ Onion
2 Cloves of garlic
¼ Cup cranberries
3 Sticks of diced celery
1 Cup quinoa
2 Cups vegetable stock
1 Bunch of coriander
½ Cup diced orange
½ Cup pistachios
Herbamare
Sea salt
Lemon Juice
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Makes 2-3 serves
Dietary Restriction Friendly:
Gluten Free
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
Leafy Green Salad with Protein
Method
Slice salad ingredients and add to a bowl, drizzle with olive oil and balsamic vinegar and top with the protein of your choice.
A refreshing leafy green salad to give you a boost of energy and nutrients which’ll keep you going throughout the day.
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Ingredients
Baby salad mix
Grated carrot & beetroot
Cucumber
Avocado
Capsicum
Feta
Chicken, Lamb or other
Cold pressed olive oil
Balsamic vinegar
Makes 1 serve
Dietary Restriction Friendly:
Gluten Free when using chicken
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
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Pumpkin Soup
Method
Add water and cubes of stock to a large soup pot and bring to the boil.
Add chunks of pumpkin and potatoes then boil for 15 minutes.
Fry onion, parsley and garlic in a separate pan for 2 minutes then add mix along with turmeric and salt to the pumpkin & potatoes pot.
Let the soup cool then put mixture into a blender and blend until smooth.
Pumpkins have anti inflammatory properties, contain high amounts of potassium which is good for our muscles and heart and are rich in antioxidants and vitamins. Their orange colours comes from the antioxidant beta-carotene. This soup also contains turmeric which is also great for inflammation.
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Ingredients
1/2 Onion (diced)
2 Cloves of diced garlic
1 Tbsp of oil
4 Cubes of vegetable stock
1.5 Litre of water
1/2 Butternut pumpkin
2 Potatoes
2 Tbsp of parsley
2 Tbsp of turmeric
1 Tsp of sea salt
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Makes 4 serves
Dietary Restriction Friendly:
Gluten Free
Lactose Free
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly
Chicken and Salad Wrap
Method
Spread avocado onto wholemeal wrap.
In the middle of the wrap place chicken pieces, cucumber, carrot, tomato, cheese, spinach.
Sprinkle with sea salt and pepper then wrap.
A quick and easy wrap which takes no time to make! Perfect for the lunch box.
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Ingredients
1 Wholemeal Wrap
1/2 Smashed Avocado
1/4 to 1/3 cup of Chicken Pieces
Cucumber slices
Grated Carrot
Tomato slices
Sprinkle of cheese
Small handful of Spinach
Sea Salt & Pepper
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Makes 1 serve
Dietary Restriction Friendly:
Gluten Free when using gluten free wrap
Lactose Free without cheese
Diabetes Friendly
Vegetarian Friendly when using falafel instead of chicken
Vegan Friendly when using falafel instead of chicken
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Shredded Kale Salad
Method
Chop up kale and place in a mixing bowl then add a few pinches of sea salt & 1-2 tablespoons of olive oil. Massage into the kale leaves until tenderised.
Add pumpkin seeds, cherry tomatoes, kalamata olives and feta.
Then add a dash of lemon juice and cracked pepper.
This tasty dish contains the superfood kale, which is considered a superfood due to it being very high in nutrients! It contains protein, iron, calcium, vitamin K and vitamin C. It’s a powerful antioxidants, has anti-inflammatory properties and is good for cardiovascular health. Takes 15-20 minutes to make.
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Ingredients
1 medium bunch of kale (12 medium
pieces)
4 tablespoons of pumpkin seeds
1 cup of cherry tomatoes
1/2 cup of kalamata olives
1/2 cup feta
Sea salt & cracked pepper
1-2 tablespoons of cold pressed
olive oil
½ Lemon
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Makes 4 serves
Dietary Restriction Friendly:
Gluten Free
Lactose Free without Feta
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly without Feta
Roast Beetroot and Walnut Salad
Method
Pre heat oven to 200 degrees then line a baking tray with baking paper.
Dice up beetroot, place pieces on baking tray then drizzle with olive oil and salt
Bake beetroot for 20 minutes then let sit for 5 minutes
In 4 separate bowls add baby spinach, feta, walnuts, roasted beetroot pieces and drizzle with olive oil
This yummy salad contains beetroot & walnuts. Beetroot is a powerful antioxidant, lowers cholesterol and is high in potassium, magnesium, iron, folic acid, vitamins A, B & C. Then you have walnuts which are high in protein & good oils. They are great for lowering cholesterol, lifting your mood and protecting you from heart disease.
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Ingredients
2 large beetroot
4 handfuls of baby spinach
1/2 cup feta
1 & ½ cups walnuts
1-2 tablespoons olive oil
Pinch of sea salt
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Makes 4 serves
Dietary Restriction Friendly:
Gluten Free
Lactose Free without feta
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly without feta
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Colourful Mixed Leaf Salad
Method
Place ingredients in salad bowl starting with the salad leaves then finishing with the grated carrot and beetroot. Drizzle olive oil and balsamic vinegar over the top and serve.
This healthy lunch recipe contains an array of colourful fruits and vegetables which have different vitamins, minerals, antioxidants and other properties. A great dish to have on its own or as a side salad.
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Ingredients
4 handfuls of salad leaf mix
1 medium diced cucumber
1 grated carrot
½ grated beetroot
1 diced avocado
½ cup cherry tomatoes
½ cup feta
½ cup kalamata olives
1-2 tablespoons olive oil
Splash of balsamic vinegar
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Makes 4 serves
Dietary Restriction Friendly:
Gluten Free
Lactose Free without feta
Diabetes Friendly with natural yoghurt
Vegetarian Friendly
Vegan Friendly without feta
Roast Pumpkin, Spinach & Feta Salad
This is a salad you can have on its own or with a protein added for lunch and as a side with dinner. It contains pumpkin which is a great source of potassium and helps keep blood pressure in check and quinoa which is a superfood due to being high in protein, iron, calcium, mix of B vitamins and other minerals.
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Ingredients
1 cup of diced butter nut pumpkin
2 handfuls of spinach
1/4 cup of quinoa
Small handful of feta or goats cheese
Small handful of pumpkin seeds &
sunflower seeds
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Dressing
Wholegrain Mustard
Lemon Juice
Olive Oil
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Makes 2-3 serves
Method
Place diced pumpkin on a baking tray and cook in oven on 200 degrees for 20 minutes. Once roasted, put to one side.
In a pot add quinoa, bring the boil and simmer for 10-15min. Once the quinoa is cooked drain and put to one side.
In a bowl add all ingredients starting with spinach, cooked quinoa and diced pumpkin then sprinkle with nuts and feta.
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To make the dressing, whisk together 4 tablespoons of olive oil with 1 tablespoon lemon juice and 1 tablespoon of mustard seeds.
Dietary Restriction Friendly:
Gluten Free
Lactose Free without feta
Diabetes Friendly
Vegetarian Friendly without chicken
Vegan Friendly without feta and chicken
Roast Vegetables, Spinach & Walnut Salad
Method
Place veggies on a baking tray, drizzle with olive oil and cook in oven on 200 degrees for 20 minutes. Once roasted, put to one side.
In a pan on medium heat (no oil) dry cook walnuts for a few minutes until slightly crunchy then put to one side.
In a bowl add all ingredients starting with spinach, roasted veggies, walnuts then add feta and drizzle with balsamic vinegar.
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This is a salad you can have on its own or with a protein for lunch and as a side with dinner. It contains walnuts which is a great source of healthy fats and a variety of vegetables that infuse the body with a variety of vitamins and minerals that help the body run optimally.
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Ingredients
1/2 diced red capsicum
1/2 diced green capsicum
1 small diced zucchini
2 Handfuls of Spinach
1 tablespoon of olive oil
Handful of Walnuts
Small handful of Feta or Goats Cheese
Balsamic Vinegar
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Makes 2-3 serves
Dietary Restriction Friendly:
Gluten Free
Lactose Free without feta
Diabetes Friendly
Vegetarian Friendly
Vegan Friendly without feta
Rice Cakes with Tuna and Salad
Method
Spread the cream cheese onto 4 brown rice cakes
Layer with the smashed avocado, tinned tuna, tomato slices and cucumber slices
Season with cracked pepper & sea salt
This lunch contains a good mix of whole grain carbohydrates, protein, healthy fats and vegetables.
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Ingredients
4 Brown Rice Cakes
1-2 Tbsp Cream Cheese (base)
1 Small Tin of Tuna
1/2 Smashed Avocado
1/2 Tomato
1/3 Continental Cucumber
Cracked Pepper & Sea Salt
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Makes 1 serve
Dietary Restriction Friendly:
Gluten Free
Lactose Free without cream cheese
Diabetes Friendly
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