Lunch

Lunch

Dinner, Lunch, Recipes, Vegan, Vegetarian

Kale Waldorf Salad

This is a healthier updated version of the traditional salad.
Instead of the usual mayonnaise based dressing, we have lightened it up with a healthy mixture of walnuts, Dijon, vinegar, apples, and raisins that keeps it’s classic creamy texture.

 


Kale Waldorf Salad
Serves 4 to 6

4 cups dinosaur kale (packed)
1 large red apple, chopped, divided
1/2 cup walnuts, divided
¼ cup plus 2 Tbsp raisins, divided
1 cup chopped celery
½ cup shredded carrots
2 Tbsp Dijon mustard
2 Tbsp water
1 Tbsp red wine vinegar
1/8 tsp ground sea salt

Wash and dry kale. Finely chop into bite-sized pieces. Place kale in a large bowl. After chopping the apple, add to the bowl of kale along with half of the walnuts and ¼ cup of raisins, and celery. Put remaining apple, walnuts, 2 Tbsp of raisins, Dijon, water, vinegar and salt in a blender. Blend until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.

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Dinner, Lunch, Recipes, Vegetarian

Light & Crispy Pizza

I’m a quarter Italian, so sometimes… I just need my pizza. Here, I have found a guilt free, low carb alternative to your favorite naughty Italian dish: pizza! Your taste buds will love this healthy personal sized crunchy creation. It’s important to never deprive yourself of what you really want, and this is proof that you can eat anything, as long as it’s properly portioned and balanced.


Light & Crispy Pizza
serves 1

½ whole-wheat pita pocket – cut long ways around the outer edges/perimeter
¼ cup reduced-fat shredded mozzarella
1 vine ripened tomato
1 cup spinach
1 Tbsp extra virgin olive oil
½ Tbsp balsamic vinegar

Preheat over to 450 degrees. Cut the pita in half along the outer edges so that you have two full circles. Place ½ of the pita on a baking sheet (place the other half back in it’s packaging). Coat the pita evenly with olive oil. Bake in the oven for 3-5 minutes until the pita becomes slightly golden and crispy. Remove the pita from the oven. Slice the tomato and place slices over the surface of the pita. Sprinkle mozzarella on top of the tomatoes and place back in the oven. Bake for 5 more minutes or until the cheese starts to melt. Remove from oven, top with spinach, drizzle with balsamic, slice, and enjoy.

The Rabbit Food Pyramid Breakdown
Produce: tomato & spinach
Whole Grain: pita
Protein: reduced-fat fat mozzarella cheese
Plant Based Fat: olive oil

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Desserts, Lunch, Recipes, Vegan, Vegetarian

Lemon Garlic Couscous

Since I am usually cooking for myself, sometimes I like to make my meals as a single serving. This ensures that I will eat the perfect serving size and will not be tempted to go back for seconds. Most cookbooks contain recipes that have many servings, and sometimes it can be overwhelming to purchase and make such large amounts of food. I like to offer single serving recipes to my readers who like me are only cooking for themselves and do not have families to feed. Of course, all recipes could easily be doubled to make more servings as you wish.

Lemon Garlic Couscous (vegetarian/vegan)
serves 1

1/2 cup cooked whole-wheat pearl couscous
1/2 cup cooked chickpeas/garbanzo beans
1 cup asparagus (about 8 stems)
1 cup broccoli
1 Tbsp extra virgin olive oil
1 Tbsp lemon juice
1/2 clove garlic

Cook couscous to package directions. Chop broccoli and asparagus into 1 inch sections. Place vegetables in a microwave safe bowl, cover, and let them steam in the microwave for roughly 2 minutes.
In a blender (I used my magic bullet) combine garlic, olive oil, and lemon juice. Blend until Smooth.
In a separate bowl, combine couscous, chickpeas and vegetables. Add the dressing to the bowl and mix until couscous, chickpeas, and veggies are evenly coated.

The Rabbit Food Pyramid Breakdown
Produce: asparagus and broccoli
Whole Grain: whole-weat couscous
Protein: chickpeas
Plant Based Fat: olive oil

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Breakfast, Lunch, Recipes, Vegetarian

Cinnamon Apple Pie Quinoa Parfait

This recipe is quick, filling, and packed with protein.
I love making parfaits in glass jars so I can put a few together on a weekend or at night and store them in the fridge for days where I don’t have time to cook. It’s easy to grab in the morning, and can be stored in the refrigerator at the office for a healthy lunch. I love to have a couple of these ready and waiting for me at home after a workout because that is usually when I am starving, and don’t want to deal with cooking.

The combination of decadent flavors will make you feel like you’re cheating, but is packed with super foods.
Apples are a great source of fiber to help keep your tummy feel full, while the complex super grain quinoa is an outstanding source of protein and contains essential amino acids. The walnuts are high in polyunsaturated fatty acids and heart healthy Omega-3s, and as if this snack couldn’t get any better, it’s layered with thick, creamy protein-rich Greek yogurt, which is low in carbs and sugar and contains around 15g of protein per cup!
Talk about healthy, right? Not to mention, yummy!

Cinnamon Apple Pie Quinoa Parfait
Serves 1 

1 small apple (around 160g) – I used a gala apple
6oz or a single serve cup of plain nonfat Greek yogurt
1/2 cup cooked chilled quinoa
2 Tbsp walnuts
1/4 tsp cinnamon

Cook quinoa and refrigerate beforehand. I like to make a large batch of quinoa for the week and keep it in the fridge for quick meals.
Chop up the apple into small chunks. Place apple chunks in a microwave safe bowl, and sprinkle with cinnamon. Cover with saran wrap and microwave for 1-1.5 minutes until apple becomes soft. Stir and set aside.
If you don’t like the tartness of Greek yogurt, you can mix a 1/2 tsp of pure vanilla extract and natural sweetener such as stevia to give more flavor.
In a glass jar, layer half of the yogurt along the bottom, followed by half of the quinoa, walnuts, and apple mixture. Repeat layers to create a parfait and store in the refrigerator or eat right away.

The Rabbit Food Pyramid Breakdown
Produce: apple
Whole Grain: quinoa
Protein: Greek yogurt
Plant Based Fat: walnuts

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Breakfast, Dinner, Lunch, Recipes, Vegan, Vegetarian

Green Smoothie

My obsession with Chef AJ’s recipes is still going strong! I’m quite positive I will make everything out of her book.
Her “It’s Easy Being Green Smoothie” is on my top 3 list of green smoothies.

My obsession began with my first green smoothie called the “Glowing Green Smoothie” by  LA Nutritionist Kymberly Snyder. After my first experience of blended green goodness, I tried countless different recipes varying from sweet to rather savory and well… green tasting. I think I’m going to have to do a comparison post with my favorite green smoothie recipes in the future!

The great thing about green smoothies is that they are filled with vitamins and minerals to keep you energized and healthy, but unlike a juice, the fiber from the fruits and vegetables still remains, which helps to keep you fuller longer!
This smoothie is more on the sweet side, which is a great intro smoothie for someone who wants to try, but is a little hesitant.


It’s Easy Being Green Smoothie:
Recipe by Chef AJ
serves 3

1 cup fresh orange juice
1 cup almond milk
1 bunch kale
2 frozen ripe bananas (peel and freeze beforehand)
2 cups frozen mango
about 1 cup of mint leaves (start with less and add to taste)

Start off by combing orange juice and almond milk with kale and blend until smooth. Then add the frozen banana, mango, and mint leaves.
Blend until thick and smooth, pour into 3 glass jars and enjoy. Store leftovers in the fridge for up to 2 days.

 

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