TF lunches

Shrimp Tacos with Watermelon Salsa

While the watermelon salsa is optional, it's a great option to lighten up the spice in this dish!

Serves: 2 people (4 tacos)

Total Time: 35 min.

Ingredients

Watermelon Salsa

• 1 cup diced watermelon
• 1 green onion, chopped
• 1 medium jalapeno pepper, chopped
• 1 tablespoon fresh chopped cilantro
• 1 tablespoon lime juice

Shrimp Tacos
• 1 pound raw shrimp, peeled, deveined, and patted completely dry
• 2 cloves garlic, minced
• 2 tablespoons honey
• 1-2 tablespoons sriracha
• 1 tablespoon fresh chopped cilantro
• 1 tablespoon lime juice
• 2 tablespoons olive oil
• 4 corn tortillas, warmed up

Directions

1. For the salsa: In a large bowl, mix together the watermelon, green onion, jalapeno, cilantro and lime juice. Refrigerate for at least 30 minutes before serving.
2. For the tacos: In another large bowl, mix together the shrimp, garlic, honey, sriracha (to taste), cilantro and lime juice.
3. In a large skillet over medium heat, heat the olive oil until hot. Add the shrimp and cook until pink, roughly 3-5 minutes. Remove from the heat, divide among the tortillas, then top with salsa. Serve immediately.

Citrus Herb Salmon

An easy recipe that will get your Omega-3's and essential proteins for the day!

Ingredients

• 1 lb. skinless salmon fillet, cut into 4 portions
• 1 lemon
• 1 Tbsp. parsley or bias-sliced chives
• 1/2 tsp. salt
• 1/2 tsp. ground black pepper
• 2 Tbsp. coconut oil, softened
• Lemon peel and fresh herbs (optional)

Directions

1. Preheat oven to 350 degrees F. Rinse fish; pat dry.
2. Shred 1 teaspoon of peel from lemon; set aside. Juice half the lemon and set juice aside. In a small bowl combine lemon peel, snipped herbs, salt, pepper, and coconut oil; stir to combine. Spread evenly on the salmon.
3. Heat a 12-inch nonstick oven-proof skillet over high heat. Add salmon, oil side down. Cook 3 minutes or until golden brown. Turn salmon; pour lemon juice over.
4. Place pan in oven and cook 3 to 7 minutes or until salmon flakes easily with a fork.Transfer to serving plates; drizzle with pan juices. Top with additional shredded lemon peel and snipped fresh herbs.
5. Enjoy!

Caesar Salad Pasta

Same dish; healthier alternative!

Serves: 4

Total Time: 40 min.

Ingredients

• 2 garlic cloves, minced
• ¼ cup fresh lemon juice
• 2 tsp. Worcestershire sauce
• 2 tsp. Dijon mustard
• 1 ½ tsp. anchovy paste
• 2 tbsp. 2% fat plain Greek yogurt
• 2 tbsp. extra-virgin olive oil
• ½ lb. boneless, skinless chicken breasts or tenders
• ½ box whole grain penne Pasta
• 4 oz. (about 4 ½ cups) sliced romaine lettuce
• ½ cup quartered grape tomatoes
• ¼ cup shaved Parmesan cheese

Directions

1. In a small bowl, whisk together first 6 ingredients.
2. Slow whisk on olive oil.
3. Place chicken in a plastic bag and pour in 3 tbsp. dressing. Let the chicken sit for 30 minutes. (Put the remaining dressing in the refrigerator)
4. Pour a little oil on a paper towel and rub over a grill pan. Heat a grill pan over medium-high heat.
5. Cook the chicken 4 to 5 minutes per side, or until fully cooked.
6. Let cool slightly then thinly slice.
7. Bring a large pot of water to boil and cook penne according to manufacture's instructions. Drain. Pour penne into a bowl and stir in reserved dressing. Let cool.
8. Add in the remaining ingredients and stir well.
9. Refrigerate until ready to serve.

Creamy Pasta with Spinach & Corn

Comfort PLUS nutrition!

Serves: 4

Total Time: 40 min.

Ingredients

• 350 grams of penne pasta (durum wheat pasta)
• 2 bunch of spinach, finely chopped
• 1/2 cup sweet corn kernels, steamed
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried red chili flakes or to taste
  
  
To make the whole wheat white sauce
• 1 tbsp olive oil
• 1 medium size onion, roughly chopped
• 4 cloves of garlic, finely chopped
• 2 cups of milk, at room temperature
• 2 tbsp whole wheat flour
• a pinch of grated nutmeg
• black pepper to taste
• salt, as per taste

Directions

1. First cook the pasta. Heat water a large pan on high heat. Once the water comes to a boil, add the pasta and salt. Cook until the pasta is al dente or cooked as per your liking. Once cooked, drain the water, preserve some of the water to flavor the sauce and rinse the pasta with cold water to stop the cooking process.
2. To make the pasta sauce, whisk the milk, wheat flour, black pepper powder, and salt. Stir until there are no lumps. Next, heat a tablespoon olive oil in a saucepan over medium heat. Add chopped onion, garlic and saute for few minutes, until you smell the aromas coming through and the onions have softened. Pour the milk mixture into the sauteed onion and keep stirring continuously to cook the sauce. Keep stirring until the sauce thickens and has cooked through. Cook the sauce on medium heat, so the sauce thickens gradually with no lumps. If the sauce is too thick, you can add reserve boiled pasta water or more milk to get the desired consistency. Add the grated nutmeg and stir to combine. Turn off the heat.
3. The next step is to cook the spinach. Heat a tablespoon of oil in a wok over medium heat. Add the spinach and corn and cook until the spinach has wilted down. This will take about a minute. Add the pasta to the cooked spinach and give it a stir.
4. When you are ready to serve, combine the sauce along with the spinach pasta and give it a toss in the wok. Check the salt and spice levels and adjust to suit your taste.
5. It is important to mix the sauce to the pasta only when you are ready to serve, so the pasta tastes fresh and does not become sticky and gooey.
6. Sprinkle chili flakes and oregano before serving.

Grilled Citrus Summer Salad

This salad is nutritious and refreshing with the summer heat coming!

Serves: 2-4

Total Time: 25 min.

Ingredients

SALAD:

• 4 - 5 cups Arugula
• 4 Blood Oranges
• 3 Oranges
• 4 - 5 Lemons
• PAM Cooking Spray
• 1 cup Roasted & Salted Pecans
• 1/2 cup Pomegranate Seeds
• 1/4 cup Crumbled Blue Cheese
• Lemon Vinaigrette Dressing (below)

DRESSING:

• 1/3 cup Extra Virgin Olive Oil
• 1/4 cup Lemon Juice
• 1 tbsp Honey
• pinch of Salt & Pepper

Directions

1. Begin by preparing the dressing. Combine all dressing ingredients in medium-sized bowl, then whisk until well mixed - Set aside.
2. On large cutting board slice blood oranges, oranges, and lemons. Next, amply grease grill or griddle pan with cooking spray before heating over high flame. When ready, grill fruit for 2-3 minutes on one side until grill marks are evident, then transfer to cooling rack to cool. Repeat until all slices have been grilled.
3. In large bowl combine arugula with 1 tablespoon of dressing, then toss to coat. Arrange salads to serve with an equal distribution of arugula, grilled citrus, pecans, pomegranate seeds, and blue cheese, then evenly pour over with remaining dressing and serve!

Pasta Primavera

This will definitely become a weeknight favorite with just a handful of ingredients that comes together in a flash!

Serves: 6

Total Time: 10 min.

Ingredients

• 1 package whole grain pasta
• 8 oz. of fresh mozzarella
• 2-3 tomatoes
• Olive oil
• Dried basil

Directions

1. Cook pasta according to package directions
2. While pasta is cooking, dice tomatoes and mozzarella
3. Drain pasta and coat with olive oil
4. Mix in tomatoes and mozzarella
5. Season with dried basil and added olive oil (as needed)
6. Serve immediately or chilled!

Mexican Quinoa Bowl

Spice up your life with this delicious lunch!

Serves: 2

Total Time: 20 min.

Ingredients

• 2 Red Peppers
• 1 White Onion
• 1 Lime
• 1/4 - 1/2 Teaspoon of Cayenne Pepper (depending on how spicy you like it!)
• 1 Teaspoon of Paprika
• 1 Teaspoon of Garlic Powder
• 1 Portion of guacamole

For the Quinoa
• 2 Cups of Cooked Quinoa (In Stock)
• 1/2 Red Onion
• 1 Large Tomato
• 1 Large Handful of Coriander
• 1 Lime

Directions

1. Add a little coconut oil to a pan on medium heat. Slice your peppers and onions in to thin strips and add then add them to the pan. Sprinkle in all the spices and give everything a good toss. Then leave it to cook, tossing occasionally, while you make the rest.
2. Dice your red onion and tomato. Tear the coriander leaves from their stalks and give them a rough chop. Add the red onion, coriander, tomato and cooked quinoa to a bowl and squeeze on the juice of half a lime. Toss it all together.
3. When the onions and peppers are soft and starting to brown, squeeze on the juice of half a lime and toss around once more. Let cook for another minute or so and then take off the heat.
4. Divide the quinoa and peppers and onions between the two bowls, add a generous serving of guacamole and serve with a squeeze of extra lime, as desired.

Hearty Quinoa Salad

This hearty salad will give you the energy boost you need during the day and is filled with flavor!

Ingredients

For the salad

• 2 cups cooked and chilled quinoa (from 1 cup uncooked)
• 3 oz kale, chopped (about half a bag)
• 4 oz goat cheese, crumbled
• 1/2 pint strawberries, hulled and sliced
• Leftover grilled chicken, optional

For the dressing

• Juice of 1 lemon
• 2 Tbsp finely chopped shallot
• 1 Tbsp spicy brown or dijon mustard (I use Creole)
• 1/3 cup olive oil
• Salt
• Pepper

Directions

1. In a large bowl, add the chopped greens, cold quinoa (it must be cold so it doesn't wilt the salad), crumbled goat cheese, and strawberries.
2. In a small bowl, whisk together the lemon juice, shallot, and mustard.
3. Slowly stream in the olive oil while whisking and add a pinch of salt and pepper to taste.
4. Before serving, toss the dressing with the salad and serve topped with sliced chicken.
5. Leftovers will keep a couple of days covered in the fridge.

Superfood Salad

This super salad with blueberries, quinoa, sprouts, chickpeas, avocado, and almonds is a sure way to have a flavorful lunch that is PACKED with hearty nutrients your body needs to run efficiently!

Serves: 2

Total Time: 25 min.

Ingredients

SALAD

• 4 ounces spinach
• 1/2 cup cooked quinoa
• 1/2 cup alfalfa sprouts
• 1/2 cup chickpeas (garbanzo beans) rinsed
• 1/2 cup sliced almonds
• 1 (6 ounce) package blueberries
• 1 avocado, peeled, cored and diced into small pieces
  
  
For the blueberry-ginger dressing:
• 1/3 cup blueberries
• 1/4 cup olive oil
• 1/2 inch piece of ginger, peeled and chopped
• 2 tablespoons raw apple cider vinegar
• 1 tablespoon maple syrup
• salt and pepper, to taste

Directions

1. Add all of the ingredients for the dressing (blueberries through maple syrup) to a food processor. Pulse until well blended. Add salt and pepper, to taste.
2. To assemble the salad, divide the spinach mix into two servings and arrange in bowls. Top spinach mix with quinoa, sprouts, chickpeas, almonds, blueberries, and avocado, dividing evenly between bowls.
3. Top with blueberry-ginger dressing and serve.

Tuna Salad with Avocado

Light and simple; this lunch can be eaten as a sandwich, with whole wheat crackers, or in the avocado half!

Ingredients

• 1 avocado
• 1 lemon, juiced
• 1 tbsp red onion, finely chopped
• 1 tbsp celery, finely chopped
• 1 tin tuna
• sea salt, pepper & dried dill to taste

Directions

1. Cut avocado in 1/2, scoop out the middle and place in a bowl
2. Add chopped onion and celery, lemon juice and seasonings and mix well
3. Add in the tuna and mix again
4. Enjoy!

Vegan Stuffed Avocado

A perfectly healthy recipe with an optional Thai sauce for extra flavor!

Serves: 2

Total Time: 5 min.

Ingredients

Thai sauce (makes 1 cup) 

• 1/3 cup unsalted creamy peanut butter 
• 1/4 cup fresh orange juice 
• 1/4 cup soy sauce 
• 1 coffee spoon red pepper flakes 
• 1 clove of garlic, finely minced 
• 1/2 coffee spoon honey 

The salad 

• 1 avocado 
• 1 tomato 
• 1 small or half a cucumber 
• 1/2 red bell pepper 
• 1/2 red onion 
• Salt and fresh cracked pepper 
• Cilantro

Directions

1. Make the sauce: Whisk all ingredients in a bowl. Store in a covered glass jar in the fridge for up to a couple of weeks.
2. Halve the avocado and remove the pit. Dice the ingredients and combine in a bowl. Fill avocados and top with salt & pepper. 
3. (optional) Serve with a good drizzle of Thai sauce and chopped cilantro.

Protein Packed Chicken Salad

This recipe makes 6-8 servings that could last for lunch multiple days!

Ingredients

• 2/3 cup nonfat plain Greek yogurt
• 2 tbs dijon mustard
• pinch freshly ground pepper
• 1-2 tbs finely minced rosemary
• meat from 1 rotisserie chicken, skin removed
• 2/3 cup chopped celery
• 1/4 cup dried cranberries
• 1 large gala apple, chopped
• 1 tbs slivered almonds

Directions

1. In a small bowl, whisk together yogurt, mustard, pepper and rosemary. Set aside.
2. Place remaining ingredients in a large bowl, and lightly toss. Stir in dressing until well combined.
3. Eat immediately, or store in refrigerator for up to 7 days.

Strawberry Goat Cheese Grilled Cheese

This light lunch will give you a whole new twist on making grilled cheese!

Serves: 2

Total Time: 35 min.

Ingredients

• 2 Tablespoons coconut oil
• 4 slices good quality crusty bread
• 2 ounces goat cheese
• 8 strawberries sliced
• ½ a small red onion, sliced
• 4 Tablespoons balsamic glaze
• Handful baby arugula

Directions

1. Saute the onion slices in a pan for 3-4 minutes or until just starting to soften. Remove to a plate.
2. Spread one side of all four slices of bread with coconut oil. Flip over, and spread one side of each sandwich with goat cheese. Top the goat cheese with strawberry slices and red onions. Drizzle with about a Tablespoon of balsamic glaze. 
3. Grill the sandwiches in a non stick pan over medium heat until golden brown on each side. Remove from heat, then finish each sandwich with a sprinkling of arugula and another Tablespoon of balsamic. 
4. Serve warm.