Healthy lunches at home and on the go
In this episode of The Fresh Table, Michelle and Avery teach us how to make some of their favorite, go-to lunches. It's so easy when we're in a rush to turn to fast, unhealthy foods, but with just a little bit of time and preparation, you can have some of these appetizing meals ready for whenever you need them. Simply scroll down to see the recipes from this weeks episode.
Recipes
TUNA CAKES
Ingredients:
- 1 tbsp. coconut oil
- 10 ounces of tuna/2 5oz cans
- 1 tbsp. water chestnuts
- 1 tbsp. sliced green onions
- 1 tbsp. Bragg’s liquid amino acids
- 1 tbsp. Sriracha sauce
- salt and pepper to taste
- ¼ cup bread crumbs
- 2 eggs
- 1 tbsp. cilantro
Relish:
- 1 ½ tbsp. rice wine or white wine vinegar
- 2 tsp. sesame seeds toasted or not toasted
- cucumber shaving
- salt and pepper to taste
Directions:
Drain tuna and pour into a bowl. Add remaining ingredients and stir (using hands is best!) Form into small patties. Melt coconut oil into pan. When hot add patties to oil. Cook until browned, about 5 minutes, on each side.
For the relish: add vinegar and sesame seeds to a small bowl. Peel cucumber. Once peeled use peeler to make cucumber strips and add to bowl. Put in fridge to let the flavors combine.
Serve each tuna cake topped with cucumber relish
Serves: 4
ASIAN CHICKEN WRAPS
Ingredients:
- 1 tbsp. fish sauce
- 1 tbsp. Bragg’s liquid amino acids or soy sauce
- 2 tbsp. hoisin sauce
- 1 tbsp. Sriracha sauce
- 1 tsp. fresh grated ginger
- 2 cups or about 3/4 pound cooked chicken
- 1/3 cup diced carrots
- 1/3 cup water chestnuts
- 1/4 cup diced green onions
- 1/3 cup cilantro
- 1 tsp. sesame seeds
- 8 lettuce leaves (green leaf, Boston or Romaine)
Directions:
In a small blender add fish sauce, liquid aminos or soy, hoisin sauce, Sriracha sauce, and ginger. Blend until smooth. In a separate bowl add chicken, carrots, green onions, cilantro and water chestnuts. Pour dressing over chicken mixture and stir. Scoop chicken mixture into large lettuce leaves and sprinkle with sesame seeds.
Serves: 4
SALAD IN A JAR
Ingredients:
- 1.5 tbsp olive oil
- 1.5 tbsp balsamic vinegar
- 1 tbsp Dijon mustard
- 1/2 tsp dried oregano
- salt and pepper to taste
- 1/2 cup quinoa (cook according to package and bring to room)
- 1/2 cup cooked chicken
- 1/2 cup diced red peppers
- 1/2 cup diced tomatoes
- 1 tbsp diced Kalamata olives
- 1/2 cup sliced cucumbers
- 1 cup mixed green (arugula, baby spinach & chard)
- 1 tblsp crumbled feta cheese
Directions:
In a large mason jar add oil, vinegar, mustard, oregano, salt and pepper. Put lid on and shake to mix dressing. (Order in which you add ingredients is important) Add quinoa, chicken, peppers, tomatoes, olives, cucumber, greens and then cheese.
When ready to eat pour salad onto a plate
Makes 1 salad
Tabbouleh
Ingredients:
- 2 ½ cups quinoa (cook according to package)
- 1 pound cooked shrimp (cut in half)
- 1 cup cherry tomatoes, (cut in half)
- 1 tblsp green onions
- 2 limes - squeeze
- 1/4 cup chopped mint
- 1/4 cup chopped fresh basil
- 1/2 cup chopped fresh parsley
Directions:
Add all ingredients into a bowl and stir. Enjoy!
Serves: 4