Easy Nutritious Lunches- Salads

I’ve been on quite a salad roll for lunches lately! I used to think that salads alone were unsatisfying and would leave me hungry in a hour or so.  That is until I learned the right stuff to put in a salad! I love eating a big plate of veggies topped with other nutritious add ons! Very filling, satisfying, healthy and delicious!

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Here is the salad I had today for lunch: Romaine lettuce, cucumber, radishes, spinach, carrots, seaweed tofu, and quinoa. I dressed it with my favourite homemade salad dressing, which I will post later with recipe!  I love salads! So simple, quick to throw together and so versatile….and scrumptious!

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Salad in a jar… genius! A great way to take your salad on the go.

This salad consisted of: Black beans, sunflower seeds, broccoli, homemade lime coleslaw (cabbage, rasins, carrots, lime juice, olive oil, salt, pepper), spinach, sweet onion sprouts, and hummus. I find that hummus provides a pretty good dressing! I also added a splash of apple cider vinegar. It is best to put dressing at the bottom along with beans and nuts. Keep the greens near the top to avoid becoming soggy.

Eat up!

Spiced Sesame Kale Yam Salad

I made this salad for dinner tonight and it was a hit! The sweetness of the yams and the tartness of the kale danced beautifully together. The colours make this not only a delightful dish to eat but also to look at…so bright and wonderful!

Serves 8

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Ingredients

  • 5 small-medium yams
  • 3 Tbsp. olive oil
  • 2 small yellow onions
  • 1 clove garlic
  • 1 large bunch kale
  • 4 Tbsp. rice vinegar
  • 1 tsp. sesame oil
  • 1 tsp. dried or fresh thyme
  • 1/2 tsp-1 tsp. chili powder
  • 5 Tbsp. sesame seeds
  • Salt and pepper to taste

Directions

  • Pre heat oven to 400 degrees F.
  • Cut yams into small 1 inch cubes.
  • Place yams on to baking sheet and drizzle with 2 Tbsp. olive oil, toss to cover all yam cubes.
  • Season with salt and pepper.
  • Place in oven for 20 mins.  Flipping half way though. Make sure not to over cook to prevent yams from becoming mushy.
  • While yams are cooking, cut onions into thin strips and and mince garlic.
  • Place onions and garlic in sauce pan with olive oil over medium heat.
  • Continue to stir till onions become transparent.
  • Turn to low and cover. Allow onions to caramelize while the yams are roasting.
  • Add kale to onions with a splash of water. Cover and cook until kale is tender and wilted. About 4-5 minutes.
  • Remove yams and onions from heat and allow to cool.
  • Once cooled, combine yams, kale mixture, vinegar, sesame oil, chill powder, thyme and sesame seeds.
  • Toss salad until mixed.
  • Enjoy your tasty creation!

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I paired my salad with a homemade chickpea curry.

I think it would pair wonderfully with your favourite tofu recipe and a fresh green salad or spring rolls!

Happy cooking!

Rosemary Balsamic Roasted Vegetables

Lately roasted veggies have been my go to for lunches and dinners. They’re are simple to make and packed with flavour. You can roast a wide array of vegetable types so feel free to switch it up!

Prep time: 10 mins         Cook time: 20-35 mins (depending on chosen vegetables)

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Ingredients

  • 1 Tbsp olive oil
  • 3 tsp rosemary, dried or fresh
  • 2 tsp balsamic vinegar
  • zucchini
  • yellow onion
  • asparagus spears
  • brussel sprouts
  • carrots
  • beet

I have not listed amount of vegetables because it depends what you want! I usually do enough to cover a 11×17 inch baking sheet. I have just listed veggies I have used for this meal pictured above.

  • OTHER OPTIONAL VEGETABLES
  • yam, broccoli, cauliflower, sweet peppers, etc.

Directions 

  • Pre heat oven to 420 degrees F.
  • Cut vegetables into large chunks or sticks.
  • Combine balsamic vinegar, olive oil, and rosemary in large bowl.
  • Place vegetables in bowl with oil mixture and toss until all veggies are coated.
  • Place veggies on baking sheet and place in heated oven.
  • Bake for 25 minutes – flipping and tossing half way through.
  • Note: If roasting hard vegetables such as beets, carrots, and yams timing may be longer.

 

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I served with Curried Lentil Wild Rice Salad and a simple spinach and tomato salad.

I believe roasted vegetables could pair with almost anything!

Terrific Tofu Spring Rolls

I absolutely LOVE fresh spring rolls! They are quick to make and so so tasty…as well as healthy! Pair them with a delicious dipping sauce and you’ve got yourself a meal that will make your mouth water.

Makes 5 spring rolls

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Ingredients

  • 5 spring roll wrappers (rice wrappers)
  • 1/2 block tofu, cut into thin strips
  • 1 Tbsp. soy sauce
  • 1 tsp. sesame oil
  • 1 Tbsp. cider vinegar
  • 1 ripe avocado, sliced
  • 1/4 red onion, finely chopped
  • 3 medium carrots, grated
  • 1/2 beet, grated
  • 3 Tbsp. sesame seeds
  • 1/4 cilantro, chopped

Directions

  • Marinade tofu for 1 hour in soy sauce, sesame oil, and vinegar.
  • Heat up frying pan and place marinated tofu on it to warm, flipping every so often for even cooking.
  • Prepare rice wraps as directed on package (usually soak for 5 seconds in warm water).
  • Place 1/5 of each: tofu, carrot, beets, avocado, onion, sesame seeds, and cilantro onto the middle of the prepared wrap.
  • Wrap as directed – seen on wrap’s packaging.
  • Pair with your favourite dipping sauce. I served mine with a sweet chill sauce and a peanut sauce.

Now dig in and start dipping!

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Simple Brilliant Bruschetta

Looking for a great side for your meal? You’ve come to the right place! This simple recipe is summer-y and garden fresh!

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Ingredients

  • 4 ripe medium tomatoes, diced
  • 2-3 cloves garlic, minced
  • 1/4 C. fresh basil, finely chopped
  • 2 tsp. balsamic vinegar
  • Whole wheat baguette, sliced
  • 2-3 Tbsp. margarine or oil of choice

Directions

  • Combine tomatoes, garlic, basil, vinegar. Toss together until mixed.
  • Heat up frying pan over low-medium heat.
  • Spread margarine or brush oil on each side of sliced bread.
  • Place bread on heated frying pan until crispy and browned. Approx. 4 mins.
  • Repeat on opposite sides of sliced bread.
  • Top toasted bread with fresh tomato mixture.

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Untoasted                                                                 Toasted…Yum!

Hope everyone enjoys this simply delicious recipe!

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Curried Lentil and Wild Rice Salad

Okay, this recipe is so good! I have gotten similar types of salad before at delis and I really wanted to create my own.  This salad reminds me of Fall- with the pumpkin seeds and apples, but it is perfect for a summer picnic, potluck, garden party, or really anytime you want something delicious!

It is great as a side dish or a light main dish.

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Ingredients

  • 1 1/2 C. wild rice, cooked
  • 2 C. green lentils, cooked
  • 2/3 C. dried currents
  • 2/3 C. sliced almonds
  • 1/2 C red onion, finely chopped
  • 1 apple, chopped into small chunks
  • 1/2 C. roasted pumpkin seeds

Dressing:

  • 1/4 cup white wine vinegar
  • 1 tsp ground cumin
  • 1 tsp Dijon mustard
  • 1tsp honey
  • 1/2 tsp salt
  • 1/2 tsp ground coriander
  • 1/2 tsp turmeric
  • 1/4 tsp paprika
  • 1/4 tsp nutmeg
  • 1 pinch cinnamon
  • 1 pinch cloves
  • 1/3 cup  canola oil or vegetable oil

Note the dressing is a modified version of a curried salad from Canadian Living

Here is their recipe

Directions

  • Combine all salad ingredients in a bowl (excluding dressing ingredients)
  • In separate bowl, whisk together all dressing ingredients
  • Pour dressing over salad and toss until all salad is dressed.

Now dig into this delectable creation and enjoy it!!

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I’d love to hear feedback on any of my recipe posts!

Have a fabulous day!

 

Vegan’s Dream “Egg” Salad

I’ve always enjoyed egg salad sandwiches but now that I’m not really into eating eggs I decided to try make something similarly enjoyable! …and boy, was it ever good! It is a tofu salad sandwich… hope you enjoy!Image

 

Ingredients 

  • 1/4 block tofu, crumbled or chopped
  • 3 pickles, chopped
  • 1 celery stalk, chopped
  • 1 ripe avocado, mashed
  • 1 tsp. lemon juice
  • 1/2 clove garlic, minced
  • 1/4 tsp. onion powder
  • 1/4-1/2 tsp. cumin
  • dash of paprika
  • squirt of mustard
  • salt and pepper to taste
  • Fixings of your choice

Directions

  • Combine mashed avocado with lemon juice and garlic. Whip up to remove chunks until smooth mayo-like texture is achieved.
  • Add remaining ingredients into avocado mixture
  • Enjoy on a wrap, toasted bread or as is!
  • Top with your desired fixings!

Note: This time I topped mine with cucumber, alfalfa sprouts, tomato, chives, and romaine lettuce.

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This is a quick and easy recipe.

Have a great day!