Oh, the midday meal… In our culture we give short shrift to this very important meal. It’s sad that so many North Americans either eat at their desks or out at a fast food joint for their lunch breaks. 

Eating in the middle of the day, several hours after breakfast, re-energizes your body and can raise blood sugar levels when focus and concentration are flagging. If you’re feeling sluggish, eating even a small lunch can renew your energy and help you feel refreshed and ready to take on the rest of your day. In addition, eating lunch keeps your metabolism active and your mind off food.

Lunch is not just a piece of toast and tea. You need to look at it as an opportunity to fuel your body.

Veggies should play a starring role in your lunch – with a combination of carb-rich foods for energy and satisfying protein from foods like nuts, seeds, beans and pulses. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary ‘white’ foods and going for high fibre whole-grains, which help you manage those afternoon munchies.

LUNCH IDEAS

• SALAD 
• Whole wheat (or gluten free) wraps filled with veggies, beans and avocados
• Open faced sandwich loaded with sprouts, hummus and veggies.
• Noodle salad. I suggest buckwheat, rice or quinoa pasta with..you guessed it veggies:)
• Soup
• Leftovers

LUNCH RECIPES

RICE WRAPS

Serves 2

• 6 sheets of rice paper (can be found in any grocery store)
• 1 large carrot julienned 
• 1 cucumber julienned
• 1 red pepper cut into thin strips
• 1 mango cut into thin strips 
• 1/2 block of tofu cut into strips
• Fresh herbs are a must, I prefer thai basil but have done it with cilantro as well

Prepare a large bowl of warm water to soften the rice paper. You’ll make the wraps individually so start by soaking one for a few seconds (not to long) and then lay it out on a flat plate. Place the ingredients in, and although it’s very tempting, do not overstuff the rolls. Fold in each side and roll up the wrap much like you would a burrito. Serve with my peanut dipping sauce.

PEANUT DIPPING SAUCE

Blend in your food processor or blender:

• 1/4 cup of peanut butter
• 1/4 cup of sesame oil
• small piece of ginger
• 1/8 cup of seasoned rice vinegar
• juice form 2 limes
• 1 tbsp of soy sauce (I use Braggs) 
• squeeze of honey or agave

Dip away:) These are great to bring to work or make lots of on the weekend for the week.

MASON JAR MEXICAN SALAD

Serves 3-4 (jars or tupperware containers)

• 1 cup dry quinoa 
• 1 cube of vegetable bouillon 
• 1 can organic black beans
• 1 large red bell pepper
• 1 cup of corn (canned is fine)
• 1 cup of small cherry tomatoes

Cilantro-Lime Dressing

• 1 small bunch of cilantro (1cup)
• 1 clove of garlic
• 2 limes juiced
• 1 tsp of cumin 
• 2-3 tbsp of olive oil
• salt and pepper

In a small saucepan, combine 1 cup rinsed quinoa and 2 cups water and the vegetable bouillon. Bring to a boil then reduce to a simmer and cook uncovered for 15 minutes, until all of the water has absorbed. Remove the pot from the heat, cover with a lid and allow to steam for 5 minutes.

Meanwhile make the dressing by adding all of the ingredients to a food processor or blender and blending until smooth.

Once the quinoa has cooled, divide it evenly between 4 (16 ounce) jars. Pour about one quarter of the dressing into each jar and gently stir to combine. Next, layer the black beans, corn, bell pepper, green onion and tomato on top. Seal with a lid and refrigerate for up to 4 days. When ready to serve, dump the salad out into a bowl and top with diced avocado (optional).

For other mason jar salad ideas check out this website Mason Jar Salads.

PESTO VEGGIE APPLE WRAP

Makes 2 wraps. Your choice of tofu, chicken, turkey, lean beef, salmon, tuna or tempeh for protein:)

• 2 x 10-12 inch whole wheat wraps (or gluten free)
• Your choice of protein
• 2 cups of spinach (arugula and kale would also be delicious)
• 1/2 cucumber chopped up
• 1 avocado
• 1/2 red onion very thinly sliced
• 1 green apple cut into thin pieces
• 1/4 cup of pesto

Spread 1/8 of pesto on each wrap and load up with your veggies, apple and protein. I love this combo of veggies but feel free to add your favourites!