When choosing dishes for a tasty and healthy lunch, it is very important to maintain balance. When eating at the same time, the mind is tuned in advance to a pleasant process, the stomach increases the production of digestive juices. Saturation of the body with vitamins and microelements without overeating ensures high performance and effective brain activity. Balanced and tasty nutrition.
If normal lunch food enters the stomach irregularly and haphazardly, the biological clock switches on the “energy saving” mode. The accumulation of reserves for future use begins and, as a consequence, the path to rapid obesity.
(1) – “Nutrients in fruits and vegetables, such as dietary fiber, vitamins, minerals, and phytochemicals, including polyphenols, all provide support for the biological plausibility that fruits and vegetables play a role in health.”
Features of a healthy lunch
1. Balance, high-quality fresh products. The classic balance of proteins, fats and carbohydrates provides for a ratio of 30, 20 and 50%.
2. Regular inclusion of low-calorie poultry, rabbit, veal, good fish in the menu.
3. Optimal content of carbohydrate components, whole grain cereals.
4. Moderate consumption of healthy types of bread – “live”, rye, yeast-free on natural sourdough, grain or whole grain flour.
5. Minimal heat treatment. Cooking dishes by steaming, stewing, frying without oil.
6. High content of vitamins, macro and microelements due to the use of seeds, pumpkin seeds, dried fruits, turmeric, coriander.
7. Mandatory presence of salads from green vegetables, squid, seafood, seasoned with olive oil.
8. Light fruit and yogurt desserts.
Half an hour before lunch, it is advisable to drink a glass of green tea without sugar or vegetable juice from pumpkin or tomatoes. In order to increase the nutritional value of a healthy lunch, it is recommended to add hemp, wheat, oat, and sunflower sprouts to ready-made dishes. Careful, leisurely chewing not only speeds up digestion and increases the absorption of nutrients, but also protects against overeating. The feeling of satiety is always a little late. It comes 20-25 minutes after the start of the meal.
#1. Dal with cauliflower. Balanced and tasty nutrition.
A hearty soup with aromatic spices, grains, peas and baked cauliflower!
Ingredients:
head of cauliflower, divided into 1 pc inflorescences
coconut oil 3 tablespoons
turmeric 1 teaspoon
cumin seeds 1 tablespoon
finely chopped ginger 1 tablespoon
of orange lentils 1 cup
brown basmati rice or quinoa 1 cup
water 6 glasses
of parsley 1 bunch
green peas 2 cups
Sea salt to taste
Instruction:
Cooking time 1 hour
Preheat oven to 392F and line a baking sheet with parchment paper. Toss cauliflower with 2 tablespoons coconut oil and turmeric. Place cauliflower on baking sheet and roast until browned, about 15 minutes. Remove from oven and set aside. In a large saucepan, heat remaining 1 tablespoon coconut oil over medium heat. Add cumin seeds and cook, stirring constantly, for 1 minute.
Add ginger, lentils, and rice and cook for 2 minutes. Add 6 cups water and bring to a boil. Once boiling, reduce heat to low, partially cover, and simmer for 1 hour, until grains are tender and mixture is thickened (quicker with quinoa). Add the peas and parsley during the last 5 minutes of cooking. Add the cauliflower and season with sea salt just before serving; stir to combine.
#2. Vegan creamy broccoli soup. Balanced and tasty nutrition.
This creamy vegan broccoli soup is light, hearty, and healthy. Top this delicious soup with toasted broccoli croutons and shaved vegan cheese.
Ingredients:
vegan butter or vegetable oil 3 tablespoons
chopped broccoli (about two heads) 12.34oz
carrots 3.53oz
chopped celery (about two stalks) 3.53oz
chopped onion 3.53oz
garlic, minced 2 cloves
flour 5 tablespoons
vegetable broth 4 cups
plant milk 2 cups
full-fat coconut milk, canned 5.29oz
nutritional yeast flakes 1 tablespoon
white wine vinegar or lemon juice 1 teaspoon
salt to taste
black pepper to taste
Toasted broccoli croutons
broccoli florets 3.53oz
vegetable oil 1 tablespoon
salt to taste to taste
Instruction:
Cooking time 25 minutes
In a medium saucepan, heat vegan butter or vegetable oil over medium heat. Add broccoli, carrots, celery, onion, and garlic. Sauté until onion is translucent and tender, about 5 minutes. Dust vegetables with flour. Cook for 1 to 2 minutes, stirring frequently.
Gradually add vegetable broth and plant-based milk, stirring constantly to prevent lumps. Add coconut milk and nutritional yeast. Cook soup over medium heat for 10 to 15 minutes, or until vegetables are tender. Whisk soup to your liking.
Adjust consistency with vegetable broth or plant-based milk, if desired. Stir in white wine vinegar. Taste and adjust for salt, pepper, vinegar (and optional sugar if using unsweetened plant milk).
Broccoli croutons
In a separate saucepan or skillet, heat vegetable oil over medium heat.
Add broccoli florets and sprinkle with salt. Cook until half-cooked. Increase heat and continue cooking, stirring occasionally, until broccoli is nicely browned on at least 1 side. Remove from heat and set aside.
Serving
Ladle soup into bowls or plates. Drizzle with olive oil, top with toasted broccoli florets, vegan cheese shavings (optional), and ground black pepper. Serve with crackers, bread, or salad. Enjoy!
#3. Kharcho soup. Balanced and tasty nutrition.
A recipe for a warm, aromatic, delicious soup.
Ingredients:
large onion 1 pc.
large carrot 1 pc.
rice 3.53oz
soy pieces or chickpeas or beans
tomato paste 1 tablespoon
greens parsley, dill, cilantro to taste
Sauce:
walnut 5.29oz
red plum 3 pcs.
tomatoes 2 pcs.
garlic 4 cloves
oriental spices (coriander) to taste
salt to taste
water 1 cup
cilantro 1 large bunch
chili pepper, but not the hottest to taste
Instruction:
Cooking time 30 minutes
Fry grated carrots and finely chopped onion in olive oil, right in a saucepan. After 3 minutes, add tomato paste. After another 2 minutes – rice.
Pour boiling water, add soy pieces or cooked chickpeas/beans and cook for 7 minutes.
Prepare the sauce: whisk all ingredients until smooth and pour into the pan. Stir well and you can turn off.
#4. Colorful Lasagna. Balanced and tasty nutrition.
Red, orange, green – these colors will color this vegetable lasagna and surprise your loved ones at a festive dinner or lunch!
Ingredients:
Pumpkin Layer:
Butternut squash, peeled and cut into 17.64oz thick cubes
onion, coarsely chopped 1 piece
garlic 3 cloves, peeled
sage 1 teaspoon
rosemary 1 teaspoon
extra virgin olive oil 1 tablespoon
salt and pepper to taste
Beet Layer:
medium beetroot, peeled, 2 pcs.
red onion, medium size, coarsely chopped 1pcs.
olive oil 1 tablespoon
salt and pepper to taste
vegetable broth or water ½ cup
Tofu and Kale Layer:
small onion 1 pcs.
garlic 2 cloves, peeled
kale 2 cups
firm tofu 17.64oz
nutritional yeast ¼ cup
plant milk ¼ cup
olive oil 2 tsp
salt and pepper to taste
Tomato sauce:
small onion 1pcs
canned tomatoes, diced 17.64oz
oregano to taste
salt and pepper to taste
Vegan béchamel sauce:
plant milk 1 cup
plain flour or flour of choice ¼ cup
shredded vegan cheese 1/2 cup
nutritional yeast 1 tbsp
salt and pepper to taste
lasagna 10 sheets
Instructions:
Cooking time is one hour and 30 minutes
Preheat oven to 356F. Place all pumpkin layer ingredients on one baking sheet, drizzle with olive oil and toss.
Place all beet layer ingredients except water/vegetable broth on a second baking sheet, drizzle with olive oil and toss. Roast for 20-30 minutes, or until the pumpkin and beets are tender.
When the pumpkin and beets have cooled slightly, add the pumpkin layer ingredients to a food processor. Process until smooth, and if the mixture is too thick, add a little water. Season with salt and pepper to taste, and set aside.
Add the beet layer ingredients and water (or vegetable broth) to a food processor. Process until smooth. Season with salt and pepper to taste, and set aside.
Now to make the tofu and kale layer, sauté the onion and vegetable oil in a large saucepan over high heat. Cook for 3 minutes, or until fragrant. Add the garlic and kale, and cook for 5 minutes, or until the garlic is fragrant. If the ingredients are burning, add a little water or vegetable broth. Place this mixture and the remaining ingredients in a food processor and process until smooth. If your food processor (blender) is not working properly, add more milk. Season with salt and pepper to taste. Set aside.
To make the tomato sauce, fry the onion in vegetable oil in a large saucepan over high heat. Cook for 3 minutes or until fragrant. Now add the tomatoes, oregano and salt. Simmer for 10 minutes or until the mixture thickens and resembles jam. Set aside.
Next, combine all the ingredients for the vegan béchamel sauce in a small saucepan over high heat. Whisk for 5-10 minutes until the sauce thickens. There should be no lumps of flour or cheese in it and the mixture should have the consistency of custard. Add more milk if necessary. Season with salt and pepper to taste. Set aside.
Layer the lasagne sheets in a deep baking dish, alternating each layer with the other colored ones. Leave the béchamel sauce on the top layer and add a little of it to the kale and tofu layer.
Bake in the oven for 30 minutes or until the top of the lasagne is golden brown. If the top is browning too quickly and the lasagne sheets are not cooked through, cover them with foil.
Serve the lasagne hot, garnished with fresh basil.
#5. Baked sweet potatoes with stuffing. Balanced and tasty nutrition.
With this recipe, potatoes will become the main dish on your table!
Ingredients:
sweet potatoes 4pcs
coconut oil 2 tbsp
onion, diced 1 pcs
garlic, 4 cloves, minced
greens (spinach, kale, chard, etc.) 2 cups
legumes (any beans, chickpeas, etc.) 1 cup
chili flakes to taste
salt and pepper to taste
plant-based sour cream or unsweetened plant-based yogurt ½ cup
plant-based cheese 5.29oz
Instructions:
Cooking time 1 hour
Preheat oven to 392F. Prick sweet potatoes in several places with a fork and rub with oil. Place on baking sheet and bake 40 minutes or until tender.
20 minutes before potatoes are done, sauté onion and garlic in oil until translucent. Add greens and beans and cook until greens are wilted. Season with chilli flakes, salt and pepper.
When the potatoes are done, cut them in half and scoop out the pulp. Mix the pulp with sour cream, herbs and beans. Spread the finished filling over the potato shells and sprinkle with cheese. Place back on the baking sheet and bake for 20-25 minutes until done. Bon appetit!
(1) – US National Library of Medicine; Health Benefits of Fruits and Vegetables; 2012 Jul.
