Why do we really need to eat well throughout the day? Well, our bodies are constantly working to clear out harmful substances form the environment and from our own metabolism. They are also repairing cells and producing hormones and chemicals and energy that our body needs to function.  If the building blocks of all that are the carbohydrates, proteins and fats then the machinery that allows our body to uses the building blocks to function optimally would be the vitamins, minerals and phytonutrients.  The thing is, phytonutrients have a huge role in keeping our bodies healthy.  They do everything from keeping free radicals in balance so that the free radicals don’t cause cell damage, to preventing cancer cells from growing to fighting inflammation. We don’t store these chemicals in stock pile…they get used up doing their job.  So we need to replace them throughout the day.  Although meet and fish give some vitamins and minerals, the only place to get phytonutrients is PLANTS! Hence the emphasis on a PLANT BASED DIET.

Phytochemicals are compounds that occur naturally in plant foods (fruits, vegetables, whole grains, beans, nuts and seeds). It is often what gives plants their colour. How do you know you are getting enough of them and a variety of them? Eat the rainbow!  Aim for at least 1-2 servings of every colour each day.

To help you out, here are 3 easy lunch recipes that amp up the plant based goodness, that you can take to work!

Arugula, Tomato, Avocado and Feta Salad.

Make twice as much so you can have some wth dinner as well as for lunch tomorrow. Arugula is nice to use as it doesn’t get soggy too quickly.  You can always take the juice of 1 lemon and mix with a drizzle of olive oil and keep it in a separate container to add to your salad when you get to work.

Recipe: makes 2 servings

1. Arugula for two salads (About 4 - 5 handfuls and more if you like!)

2. 1 avocado diced

3. 1 cup cherry tomatoes sliced in half

4. 2 carrots shredded (or buy the pre-shredded carrots and add a handful)

5. 1 cup cucumber

6. ¼ c chopped walnuts

7. ¼ c feta cheese

8. Juice of I lemon

9. Drizzle of olive oil

Combine all ingredients, toss and voila!

Creative add-ins to amp the nutrient value:

• Sprinkle on some hemp seeds for more protein and omega 3

• Add some chickpeas or black beans (look for BPA-free cans and rinse and drain well or cook your own if you have time) for more fiber and protein

• Try different nuts such as pecan or almond pieces for variety and to switch up the nutrient mix

• Try lime instead of lemon and see what you think of the freshness of lime. (My fav!)

• Try Sauerkraut like the beet and cabbage one in the picture, for a boost of gut healthy probiotics

Chickpea and Cauliflower Wrap with Avocado and Lime.

This is a great meal you can make for dinner the night before and take leftovers for lunch.  If you just take it for lunch, you will get a few days out of it.

Recipe  Makes 4 servings ( 2 wraps each) * requires 40 min baking

• 1 bag frozen cauliflower

• 2 cans of chickpeas (BPA free cans) drained and rinsed and let most of the water drain out so that they are as dry as possible.

• 2 tsp Chili powder

• 2 tsp garam masala

• Olive oil

• 2 ripe avocado

• 2 limes

• Cilantro

• Salt and pepper to taste

• 8 tortilla wraps (If you want to go grain - free, use lettuce wraps or look for grain free recipes for wraps or pita on the web.)

Preheat oven to 425 °F.

1. Use a large baking tray and line with parchment paper.

2. Place chickpeas in a bowl and drizzle with olive oil, sprinkle with half the chilli powder and garam masala.

3. Mix until well coated and then place on baking tray.

4. Do the same with the cauliflower and place on baking tray

5. Spread chickpeas and cauliflower out so that they are in a single layer.

6. Sprinkle on some salt and pepper to taste.

7. Bake for 20 - 25 min and remove tray and use a spatula to turn the mixture over and bake for another 20min until cauliflower begins to brown.

8. Meanwhile, cut and scoop out avocado flesh into a bowl and mash with fork.

9. Add juice of 2 limes to the avocado mash and stir.

10. Chop a handful of cilantro for topping.

Once the chickpea/cauliflower mixture is cooked and slightly brown, remove from oven. 

Put together the wraps as follows:

Take one wrap and spread a table spoon or so of avocado mix, add chickpea/cauliflower mix, squeeze on some more lime if you prefer, add some chopped cilantro and its ready to eat!

For lunch you can make the wraps the night before and make sure they are cooled completely before putting them in a container to go. You might want to heat them up a little before you east them.

Healthy “Caesar Salad” with Vegan Caesar Dressing

This is one our family favourites and the creation of @Chefmaterial.  It is great for a light dinner and filling for lunch. You can make as much or as little as you like.  Don’t like spinach? Then just use arugula or try any other dark leafy green. Chicken or grilled tofu is optional but will make this a hearty quick meal.

Recipe: Makes 2 servings

In a bowl add:

Baby arugula and baby spinach mix (4-5 handfuls)

I/2 can of chickpeas rinsed  and drained

I Avocado diced

*Optional*: Some cooked chicken breast  or even grilled tofu! 

Drizzle with some dressing enough to lightly coat the  leaves. Toss and serve

For the dressing:

Juice of 1 full lemon

1 tbsp hummus

1 tbsp dijon mustard

1tsp almond milk

ground black pepper to taste

Combine all the ingredients in a jar and shake well. This makes extra dressing to use later. Store leftover dressing in the fridge for 1 week.

3 quick easy and healthy recipes with:

3 colours ✔️🍓🍑🥬

At least 2 servings fruits/veg  ✔️

Delish ✔️

Now that’s a good lunch!

Know someone who could use a bit of stress relief?  Share this post and spread some joy! ☺️

Disclaimer: The content in this blog is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this blog or on this website.