Lunch Wednesday May 9, 2018



This week we have a Mongolian beef recipe to try out.



  • 2 pounds beef tenderloin/beef chuck, cut into strips
  • ½ cup cornstarch/cornflour
  • oil, for deep frying
For the Sauce
  • 2 tbsp cooking oil
  • 1 tbsp finely chopped ginger
  • 1 tbsp finely chopped garlic
  • ½ cup soy sauce
  • ½ cup rice vinegar
  • ½ cup water
  • 1 tsp hoisin sauce (optional)
  • ½ cup brown sugar
  • 1 tsp cornstarch, diluted in 3 tsp water
  • 1 tsp red chili flakes (optional)
  • ½ cup green onion, chopped into 1 inch pieces


  1. Start off by tossing the beef strips in cornstarch. Make sure the strips are coated evenly with cornstarch.
  2. Deep fry the beef strips for 4-5 mins, drain the oil and set aside.
  3. In a saucepan, heat oil on high heat setting. Quickly add in the ginger and garlic. Stir quickly for 10 seconds. Immediately add in the soy sauce, water, rice vinegar and hoisin sauce. Bring the sauce to a quick boil.
  4. Add in the brown sugar and cornstarch. Mix thoroughly.
  5. Now add in the beef strips and let cook for 2 minutes.
  6. Add the green onions and cook for an additional minute.
  7. Serve hot with rice.


Recipe from:

Lunch Wednesday May 2, 2018

Chicken Chow Mein


Today we are trying something new with some chi ken chow mein.



  •  1 lb refrigerated chow mein noodles or 8 oz dry thin spaghetti
  • 1 lb chicken , sliced into 1/2-inch thin strips
  • 1 cup thinly sliced celery (2 stalks)
  • 2 Tbsp vegetable oil
  • 3 cups thinly sliced cabbage
  • 1 1/2 cups matchstick carrots
  • 4 green onions , chopped
  • 1 1/2 tsp minced ginger
  • 2 cloves garlic , minced
  • 5 Tbsp low sodium soy sauce
  • 1 Tbsp oyster sauce (or more to taste)
  • 2 tsp granulated sugar
  • 1 1/2 tsp sesame oil


  1. Prepare noodles according to directions on package. In a bowl whisk together soy sauce, oyster sauce, sugar and sesame oil, set aside.
  2. Heat oil in a wok or large and deep non-stick skillet over medium-high heat. Add chicken and celery and cook until chicken is halfway cooked through, about 4 minutes (outsides should be white). Add cabbage, carrots, green onions, and ginger and saute until veggies are tender and chicken is cooked through, about 4 minutes, adding in garlic during last minute of cooking.
  3. Toss in pasta, then pour soy sauce mixture over top and toss to coat. Serve warm.


Recipe from:

Lunch Wednesday April 24, 2018

Roasted Chickpea Gyros


Today we are trying a roasted chickpea gyro.



  • 1 15 oz can chickpeas 425 g, 1 ½ cup soaked chickpeas if starting from dry, drained and rinsed
  • 1 Tbsp olive oil 15 mL
  • 1 Tbsp paprika* 7 g
  • 1 tsp ground black pepper 3 g
  • 1/2 tsp cayenne pepper 1.5 g
  • 1/4 tsp salt 1.5 g
  • 4 pita flatbreads
  • 1 cup tzatziki (click for recipe) 250 g, use ⅓ recipe if you’re just making it for these gyros
  • 1/4 red onion cut into strips
  • 2 lettuce leaves roughly chopped
  • 1 tomato sliced


  1. Prep: Preheat oven to 400 degrees F (204 C). Pat dry chickpeas with paper towel, removing any skins that may come off. Gently toss chickpeas with oil, paprika, black pepper, cayenne pepper, and salt.

  2. Roast: Spread chickpeas onto a greased rimmed baking sheet and roast for about 20 minutes, until lightly browned but not hard.

  3. Assemble: Spread some tzatziki onto one side of the pita, then sprinkle in ¼ of the chickpeas and add veggies. Fold in half and enjoy!


Recipe by:

Lunch Wednesday April 18, 2018

Beef and Broccoli Lunch Boxes


Today we have a broccoli dish for lunch.



  • 3/4 pound flank steak or sirloin, trimmed of fat, very thinly sliced against the grain
  • 1 tablespoon cooking oil
  • water for blanching broccoli (omit if not blanching)
  • 2 cloves garlic finely minced
  • 1/4 teaspoon grated fresh ginger
  • 3 1/2 cups broccoli florets about 1 head

For the beef marinade

  • 1 teaspoon cornstarch or arrowroot or tapioca starch for paleo
  • 1 teaspoon low sodium soy sauce or tamari tamari if necessary or coconut aminos for a paleo version
  • 1/4 teaspoon dark soy sauce optional for color & extra flavor(leave out for gluten free or paleo version)
  • 1/2 teaspoon toasted sesame oil
  • 1/8 teaspoon black pepper

For the sauce

  • 1 1/2 tablespoons oyster sauce or vegetarian flavored oyster sauce, leave out for paleo version
  • 1 1/2 teaspoons low sodium soy sauce or tamari, gluten-free if necessary or coconut aminos for a paleo version
  • 1/4 teaspoon dark soy sauce optional but recommended
  • 2 teaspoons granulated sugar or 1 teaspoon raw honey for paleo
  • 1 teaspoon toasted sesame oil
  • 1/2 teaspoon Mirin Chinese cooking wine or Dry Sherry (omit for paleo version)
  • 2 teaspoons cornstarch or arrowroot or tapioca starch for paleo
  • salt and black pepper to taste
  • 1/3 cup cold water or sodium free chicken broth for extra flavor, plus more as needed to thin out the sauce


  1. Marinate the beef: In a medium bowl, mix together all of the ingredients for the marinade. Add the beef slices and stir until coated. Set aside for at least 10 minutes.
  2. Meanwhile blanch the broccoli: (skip if not blanching) In a large non-stick saute pan or wok on high heat, bring the water to a boil. Add the broccoli florets and cook for about 30 seconds. Drain and immediately rinse with cold water to stop the cooking process. Set aside.
  3. Make the sauce: Combine all the sauce ingredients together in a small bowl. Set aside.
  4. Heat cooking oil over high heat, for about 2 minutes – using the same non-stick pan or wok you used for your broccoli. The pan needs to be hot enough that you start seeing a little bit of smoke rising.
  5. Quickly add the beef to the smoking pan and spread the pieces out to a single layer allowing them to sear and brown. Add the garlic and continue cooking until the meat is no longer pink (about 1-2 minutes making sure not to over cook). Pour in the sauce, stirring constantly, until the sauce boils and thickens – about 30 seconds. Add more water if needed to thin out sauce. Quickly stir in the the broccoli and toss everything together to coat well. Salt and pepper to taste.
  6. Sprinkle with sesame seeds and chopped green onions if desired. Serve hot over rice or noodles.
  7. For meal prep:Divide evenly into lunch containers with your favorite carb – rice, quinoa or noodles


Recipe from:

Lunch Wednesday April 11, 2018

Grilled Zucchini Hummus Wrap


This week we have a zucchini wrap for a nice healthy lunch.



  • 1 zucchini, ends removed and sliced
  • salt and pepper to taste
  • 1 tablespoon olive oil
  • 1 tomato, sliced or handful of cherry tomatoes
  • 1/8 cup sliced red onion
  • 1 cup kale, tough stems removed
  • 2 slices white cheddar or chipotle gouda cheese
  • 2 large Udi’s gluten free tortillas
  • 4 tablespoons hummus


  1. Heat a skillet or grill to medium heat.
  2. Remove the ends from the zucchini and slice length wise into strips. Toss sliced zucchini in olive oil and sprinkle with salt and pepper.
  3. Place sliced zucchini directly on grill and let cook for 3 minutes, turn and cook for 2 more minutes.
  4. Set zucchini aside.
  5. Place the tortillas on grill for approximately one minute, or just until grill marks are visible and tortillas are pliable.
  6. Remove tortillas from grill and assemble wraps, 2 tablespoons of hummus, one slice of cheese, zucchini slices, 1/2 cup kale, onion and tomato slices.


Recipe by:

Lunch Wednesday April 4, 2018



Some potatoes and asparagus for lunch today. It is on the longer side for a lunch recipe.



  • 1 kg new potatoes (such as Jersey Royal or another small waxy variety) cut into quarters
  • 250 g asparagus tips cut into 2 inch pieces or halved
  • 2 tbsp garlic-infused olive oil
  • 4 tbsp balsamic vinegar
  • A generous pinch of salt and pepper


  1. Preheat oven to 200C / 390F.
  2. In a large roasting tin, add the olive oil, balsamic vinegar and salt. Add the potatoes and toss to coat fully before roasting for 20 minutes.
  3. After 20 minutes, add the asparagus with a little extra olive oil, if needed. Toss to coat and cook for a further 15 minutes.
  4. Season with extra balsamic vinegar, salt and pepper.
  5. Serve and enjoy!

Recipe is from:

Lunch Wednesday March 28, 2018

Turkey Avocado Ranch Club Wraps

Today we have some wraps made with advacodoes.



  • 4 large tortillas ((I use whole wheat; white is great too!))
  • 8 tablespoons Hidden Valley® Original Classic Ranch
  • 8 ounces smoked deli turkey breast
  • 8 slices sharp cheddar cheese
  • 4 large pieces romaine lettuce
  • 2 small Roma tomatoes, (sliced)
  • 1 large avocado (thinly sliced)
  • Optional: 8 strips hardwood smoked bacon
  • Optional: pinch of salt and pepper


  1. If you are using bacon; start with that. Cook the bacon to desired doneness and transfer to a paper-towel lined plate. Dab off excess grease.
  2. Set out the tortillas and spread 2 (or more if desired) tablespoons of the ranch over the tortillas.
  3. Top all of the tortillas with equal parts deli turkey, 2 slices each of cheddar cheese, 1 piece of lettuce, 2-3 slices tomatoes, and 3-4 thin slices of avocado.
  4. If desired, add a pinch of salt and pepper to each wrap and then top with 2 slices each of bacon.
  5. Tightly roll up the wraps, slice in half, and enjoy immediately.

Recipe from:


Lunch Wednesday March 21, 2018

Chickpea Salad Sandwiches


Today we have some sandwiches for lunch


  • 1 cup dried chickpeas (soaked in filtered water for 8 hours, then rinsed and drained*)
  • 1/2 cup Savory Cashew Cream (or 1 ripe avocado**)
  • 1 shallot or 1/2 small red onion (peeled and chopped into large dice)
  • 2 ribs of celery (cut into 2 inch chunks)
  • Salt to taste (I love Herbamare)
  • 8 slices whole grain sandwich bread


  • Sprouts
  • Tomato
  • Pickles
  • Lettuce
  • Shredded carrots


  1. In a food processor, pulse all ingredients except bread a few times until the chickpeas have broken down a bit but still have some texture, and the shallot and celery are finely chopped. Season with salt to taste, and layer inside toasted whole grain bread with the toppings of your choice, such as sprouts, tomato, and pickles. Makes at least 4 sandwiches, and the filling can be stored in the refrigerator for up to 3 days.

Recipe from:

Lunch Wednesday March 14, 2018



Here we have a nice healthy, and filling meal that can be prepared ahead of time. It can be really hard to find time to make lunch.



Chipotle dressing


  1. In a large pan, heat olive oil over med-high heat. Add sweet potato, sauteeing for 8-10 min until browned and softened. Add chicken, chili powder and salt and cook for 10 min until browned.
  2. Meanwhile, cook quinoa according to package directions and make chipotle sauce by mixing all ingredients together.
  3. Add corn and bell peppers to skillet, sauteeing for a couple min. Add quinoa and fresh salsa. Stir in kale and remove from heat. Serve immediately or pack into reusable containers. Serve with chipotle sauce on the side and cilantro on top.

    This recipe is from:


Lunch Wednesday March 7, 2018

Spinach Tortellini Soup


Here we have a nice spinach soup. It is something you can make for lunch, or have prepared ahead of time so you have some healthy food with easy access.


  • 2 tablespoons olive oil
  • 1 medium yellow onion, diced small
  • 2 large carrots, diced small
  • 2 large celery stalks, diced small
  • 1 teaspoon fine sea salt
  • 8 cups good low-sodium vegetable stock
  • 5 ounces baby spinach
  • 9 ounces tortellini
  • 1/4 cup chopped flat-leaf parsley
  • Freshly ground black pepper
  • Grated parmesan or pecorino, for serving


Heat the olive oil in a large pot over medium-high heat. Add onion, carrots, celery and salt and stir to coat with oil. Cook for about 5 minutes, stirring occasionally, until beginning to soften. If you happen to get distracted and the veggies brown a little bit, it’ll add some nice depth of flavor.

Stir in stock, bring to a boil, then cover and reduce heat to simmer until veggies are tender. Remove lid and add spinach and tortellini. Cook according to tortellini package instructions (usually just simmering for a couple of minutes). Off the heat, stir in parsley and black pepper to taste.

Ladle into bowls and serve with cheese to pass at the table.


This is by: Carolyn