Lunch

Collard Turkey Wraps

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Ingredients:

[ Pictured ]

  • Leftover Turkey
  • Sauerkraut
  • Roasted Veggies

Directions:

Collard Greens:
Rinse Collards and cut off the stem to the base

Steam them for about 5 min or until soft. Don't overcook. Place them in an ice bath to cool. This will help keep the consistency and color.

Wrap up your favorire ingredients! You can use chicken, turkey, salmon, eggs.

Iceberg Lettuce Cups + Ground Beef

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Ingredients:

  • 1/2 lb Grass Fed All Natural Ground Beef
  • 2 Sprigs Green Onions (Chopped)
  • 1 Cup Grilled Veggies (*MP)
  • 1/4 Iceberg lettuce wedge
  • 1/4 cup Coconut Aminos
    (What are Coconut Aminos? Click here to get the scoop)

Directions:

Brown ground beef in a skillet on med-high heat. Transfer to bowl. Chop green onions and top ground beef. Warm up veggies. Cut lettuce cups. Assemble lettuce cups with veggies, beef and top with coconut aminos. Enjoy!

(*MP) Meal Prep - This ingredient is included and prepared ahead of time in Barefood Nutrition's Meal Prep Guide. Download here.

Shredded Salmon Tacos

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Ingredients:

  • 1 Filet of Wild Caught Fresh or Frozen Salmon 
    (Why wild caught vs farmed fish? Read Allie's blog by clicking on link above)
  • 1/2 Avocado
  • 1 Tbsp Chopped Red Onion
  • 1/2 Cup Arugula
  • Fresh Lime Juice
  • Corn/Gluten free tortillas/Wrap - Siete Almond Flour Tortillas

Directions:

Season salmon with salt + pepper, heat on med-high heat in small skillet until cooked through and flakey (About 5-7 Min). Let cool. Shred salmon with a fork. Discard the skin (if salmon has skin). Assemble tacos. Top with arugula, onion, avocado and fresh lime juice. Add hot sauce if desired. Enjoy!

Creamy Cauliflower Soup

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Ingredients:

  • 1 Head of Cauliflower
  • 2 Tbsp Olive Oil
  • 1 medium White Onion peeled and diced
  • 5 Cloves of Garlic peeled and minced
  • 3 Cups Organic Vegetable Stock
  • 2 Sprigs fresh Thyme
  • 3 Cups Coconut Milk
  • 1/2 Cup Grated Parmesan Cheese
  • Sea Salt + Freshly Cracked Black Pepper
  • Garnish : Roasted Chickpeas

Directions:

Prep your cauliflower. Remove outside leaves and trim off the stem. Quarter the cauliflower and roughly chop all four sections.Heat oil in a large pot over medium/high heat. Add onion and sauté for 5 minutes until soft and translucent, then stir in the garlic until fragrant. Add chopped cauliflower, vegetable stock and thyme and stir. Cook the mixture until it reaches a simmer, then reduce heat, cover with a lid and let simmer for about 20-25 minutes or until you can pierce through the cauliflower with a fork. Remove the thyme sprigs. Next, transfer the soup into a blender or food processor and blend until smooth. Pour soup back into your pot and add in the coconut milk and parmesan cheese. Top with salt and pepper and whatever other garnishes you'd like. Enjoy!

This is a great base for fish/beef dishes and will keep in the refrigerator for 3-4 days.

Lemon Lentil Soup

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Ingredients:

  • 1 cup brown lentils
  • 1 tbsp extra virgin olive oil
  • 2 shallots diced
  • 1 bunch of kale chopped
  • 4 cups low sodium chicken broth
  • 1 cup water
  • juice of 2 small lemons
  • 1/4 tsp crushed red pepper

Directions:

Heat olive oil over medium heat in a large pot. Add shallots and cook for about 3-4 minutes until fragrant and translucent (add a pinch of salt). Add chopped kale and crushed red pepper and stir for another 2-3 minutes until kale is slightly wilted. Add the lentils to the pot along with the chicken broth and water. Turn heat to medium-high and bring to a boil. Cook for 30 minutes, or until lentils are tender. Turn heat to low. Squeeze the juice of two small lemons into the pot and stir. I recommend doing one lemon, tasting and adding the other if desired. Serve in bowls with a slice of lemon and enjoy! Keeps well in the fridge for 2-3 days. 

Seared Salmon + Avocado Salad with Honey Ginger Vinaigrette

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Ingredients:

  • 8 oz Salmon
  • 1 tbsp olive oil
  • 1 tbsp chia seeds
  • 1 tbsp sesame seeds
  • 1 Avocado
  • 1 cup cilantro chopped
  • 1 cup cooked edamame beans
  • 1 cup diced cucumber
  • 1 cup diced mango
  • 1 cup diced red onion
  • Spinach + Arugula (desired amount)
    Vinaigrette
  • 1 clove garlic
  • 2 inches peeled fresh ginger
  • 1 tbsp honey
  • kosher salt
  • 1/4 cup rice wine vinegar
  • 3 tbsp vegetable oil

Directions:

Place spinach and arugula in large serving bowl. Chop up all fruit and veggies. Add to serving bowl. Season salmon with kosher salt. Mix sesame seeds and chia seeds in small bowl. Dip and press one side of salmon filet into seed mixture to fully coat top of salmon. Heat olive oil on med/high heat in a large skillet. Cook salmon filets seed side down for 2-3 minutes. Flip filet and cook skin side down for an additional 2 minutes. Remove from pan and set aside. Pour all vinaigrette ingredients into a blender and blend on high until smooth. Transfer to a mason jar for future use. Top salad with salmon and add vinaigrette over top as needed. Optional: I added a dash of garlic powder and red chili pepper flakes for some extra spice. Enjoy!

Tuna Stuffed Avocado

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Ingredients:

  • 1/2 4 oz can solid white albacore tuna in water, wild
  • 1 tsp greek yogurt
  • cucumbers diced
  • tomatoes diced
  • 1 tbsp feta cheese
  • 1/8 tsp sea salt
  • 1/8 tsp black pepper
  • 1/8 tsp paprika
  • 1 avocado

Directions:

In a small bowl combine tuna, greek yogurt, diced tomatoes and cucumbers, feta cheese, salt and pepper. Cut an avocado in half, remove the pit, stuff tuna mixture in avocado and top with paprika. Enjoy!

Shrimp Spring Rolls

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Ingredients:

  • 1 bag of uncooked peeled and deveined shrimp
  • Red cabbage shredded
  • matchstick carrots
  • cucumber
  • cilantro
  • mint
  • asian noodles
  • romain lettuce
  • Rice paper for spring rolls

Directions:

Cook raw shrimp in large skillet with 1 tbsp of olive oil or coconut oil. Remove from pan when pink. Set aside and let cool. Boil water and cook asian noodles until al dente. Chop remaining ingredients. Pull mint leaves off stems. Take a large skillet and fill up with about an inch of warm water. Set one rice paper in the water and massage for about 15 seconds until it becomes gummy and flexible. Remove wrapper from the water and set it on a flat surface like a cutting board, but first dampen the board with some water. Next, fill the wrap up with a little bit of every ingredient. Roll like a burrito and set aside. Make as many as you'd like and enjoy! These are delicious dipped in peanut sauce.

Chicken Salad Cucumber Spinach Wrap

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Ingredients:

  • 1 Boneless Skinless Cage Free Chicken Breast
  • 2 Tbsp Olive Oil Organic Mayo
  • 1/2 Tsp of Garlic Powder
  • 1/2 Tsp of Paprika
  • 1/8 Tsp of Salt + Pepper
  • Spinach Wrap
  • Spinach
  • Mixed Greens
  • Cucumber

Directions:

Boil chicken breast in water for about 15 minutes. When chicken is tender and falling apart, drain water, and let chicken cool. Dice chicken and put into small bowl. Add Olive Oil Organic Mayo, garlic powder, paprika, salt and pepper. Mix together - add more mayo to reach desired creaminess. Put chicken salad in spinach wrap, add sliced cucumber, raw spinach and any other veggies you'd like. The more the merrier! Wrap it up and cut in half. Serve on a bed of mixed greens tossed in olive oil, lemon juice and pepper. Enjoy!

Salmon + Brown Rice + Avocado + Soft Boiled Egg

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Ingredients:

  • 1/2 Cup of Brown Rice (1 Cup cooked)
  • 1 Tbsp Extra Virgin Olive Oil
  • Sustainable Salmon
  • 1 Egg
  • 1/2 Avocado
  • Salt + Pepper to taste
  • Anti-Inflammatory Dressing

Directions:

Cook the rice per directions on package. While rice is cooking, soft boil the egg by bringing an egg in a small sauce pan to a boil. Once the water reaches a rapid boil, remove from heat, cover and let sit for 4 minutes. Immediately transfer egg with a slotted spoon to an ice bath. Peel. Set aside. Slice your avocado. Heat 1 tbsp of olive oil on medium heat in a small frying pan. Season your thawed (not frozen) salmon filet with salt and pepper. When the oil is hot, throw on your salmon fillet. Cook for 7-9 minutes depending on how well done you like your salmon. I check it at 7 and make sure it is flaky. While the salmon is cooking, build your bowl. Rice on the bottom, add your salmon filet straight from the pan, your soft boiled egg, avocado and drizzle bowl with Anti-inflammatory dressing if desired. See dressing recipe here. Enjoy!

Beet Hummus + Pita

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Ingredients:

  • 1 small beet
  • 2 cloves garlic
  • 1 can chickpeas drained
  • juice of half a lemon
  • 2 tbsp tahini
  • 1/3 cup olive oil
  • pinch of salt
  • pepper to taste

Directions:

Preheat oven to 450 degrees. Line a baking sheet with foil. Peel your beet and roast it for about 45 minutes or until you can stick a fork through its center. Remove from the oven and let cool for about 5-10 minutes. Next, combine all ingredients in a food processor or blender. Slowly drizzle in olive oil as you're blending. Serve chilled with pita and an extra drizzle of olive oil on top. Enjoy!

Kale + Barley + Avocado Salad with Honey Lemon Vinaigrette dressing

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Ingredients:

  • 1 Avocado cubed
  • 1 cup chickpeas
  • 4 cups kale, loosely packed
  • 1/2 cup uncooked pearl barley (just over 1 cup cooked)
  • 1/3 cup crumbled feta cheese (Optional)
  • 2-3 tbsp sunflower seeds
  • 2 tbsp red onion, finely diced
    Vinaigrette
  • 2 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tsp fresh lemon juice
  • 1/2 tsp lemon zest
  • 2 tsp honey

Directions:

Cook barley according to package instructions. Set aside to cool. Whisk together the vinaigrette ingredients and toss with the kale. Toss very well to get all kale coated. Once barley is cool, toss with the kale vinaigrette and remaining ingredients. Leave avocado out until right before serving or eating. Enjoy!

Grilled Chicken Salad with Anti-Inflammatory Dressing

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Ingredients:

  • 1 Boneless Skinless Cage Free Chicken Breast
  • 1/8 Tsp Salt + Pepper
  • Mixed Greens
  • Microgreens
  • 1 Tsp Extra Virgin Olive Oil
    Anti-Inflammatory Dressing: (*MP)
  • 1/4 Cup raw Cashews
  • 1 Tbsp Chia Seeds
  • 2/3 Cup Almond Milk
  • 1 Tbsp Apple Cider Vinegar
  • 1 Tbsp Raw Honey
  • 1/2 tsp ground Turmeric
  • 1/2 tsp ginger powder
  • 1/2 tsp curry powder
  • 1/8 tsp mustard powder
  • 1/8 tsp salt
  • 1/8 tsp pepper

Directions:

Dressing: Place the cashews and chia seeds in a small food processor or ninja. Grind them into a powder. Put the cashew / chia mix in your blender with the remaining ingredients. Blend until smooth and creamy. Chicken/Salad: Season your raw chicken breast with salt and pepper on both sides. Heat a small frying pan to medium-high heat. Add olive oil. Grill chicken breast on each side for about 5-7 minutes until golden and slightly crispy. Remove chicken from heat and place on cutting board. Slice chicken immediately. Prepare salad with whatever veggies you'd like, top with chicken pieces and creamy dressing.

Separate ingredients into divided mason jar and pack for your lunch. Enjoy!

(*MP) Meal Prep - This ingredient is included and prepared ahead of time in Barefood Nutrition's Meal Prep Guide. Download here.

Spicy Tuna Wrap

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Ingredients:

  • 1 4 oz can solid white albacore tuna in water, wild
  • 1/2 avocado
  • 1/2 cucumber 
  • 2/3 cup matchstick carrots
  • 1 1/2 tbsp olive oil cage free mayo
  • 1 tsp Coconut Aminos
  • 2 tsp Sriracha
  • 2 gluten free tortillas

Directions:

In a small bowl combine tuna, mayo, coconut aminos and Sriracha. Lay out your wrap, put 2-3 tbsp of tuna mixture in the middle, lay carrots next to it, cucumbers next to that, and avocado on the other side of the tuna. Wrap up like a burrito and cut in half. Delicious! Enjoy!

White Bean + Tuna Chickpea Salad

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Ingredients:

  • 1 can cannelloni beans, drained and rinsed
  • 1 can of tuna packed in olive oil (drained)
  • 1 cup of chopped parsley
  • 1 cup of arugula
  • 1/4 cup red onion diced
    Dressing :
  • 3 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • dash of black pepper
  • dash of sea salt

Directions:

In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Set aside. In a large bowl mix togethercannelloni beans, drained tuna, parsley, arugula and onions. Drizzle salad dressing over salad and enjoy!