Try these lunch ideas to strengthen your immune response and simplify your diet.
Set aside 3 hours of time on a day off. Make a list and go food shopping.
Prepare a double batch of these two recipes and you will have lunches ready for the week ahead.
Green Leek Millet Casserole
You will need:
4 Tablespoons olive oil
1 large leek
½ teaspoon each: sea salt and black pepper
1 bunch fresh greens: dandelion, kale, chard, collards, beet greens
1 teaspoon each: cumin and coriander powder
Juice of half a lemon
2 Tablespoons stone-ground mustard (no salt added)
Place millet in a stock pot with 5 cups water. Bring to a boil, reduce to simmer, and cook, stirring frequently, for 20 minutes. Add salt and black pepper.
Chop 1 large leek into rounds.
Heat olive oil in a skillet and add leeks.
Reduce heat to medium low. Add salt, black pepper, cover, and simmer for 5 minutes.
Add greens. Simmer for 10 more minutes or until most of the liquid has cooked out of the vegetables.
Meanwhile, preheat oven to 375 degrees.
Grease a pie plate with olive oil.
In a separate bowl, whisk eggs with cumin, coriander, lemon juice, and mustard.
Place vegetables over millet.
Pour eggs over the top and bake for 40 minutes.
Eggs: each one contains 6 grams of protein, 9 essential amino acids, and only 1.5 grams of saturated fat; rich in lutein, which helps prevent macular degeneration and cataracts; improve human lipid profile, thereby balancing cholesterol; contain naturally occurring vitamin D.
Leeks: strengthen lungs; anti-microbial; anti-bacterial; offer rich source of fructo-oligosaccharides, which stimulate growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon.
Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes until kasha begins to thicken.
Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes.
Meanwhile, preheat the oven to 400 degrees.
Chop cauliflower and carrots.
Add carrots and cauliflower to the baking dish.
Season with spices,
Toss well to coat.
Roast for 15 minutes.
Remove from oven and mix in garlic.
Cover the bottom of the baking dish with a thin layer of cooked kasha.
Cover kasha with the vegetables.
Cover vegetables with the rest of the cooked kasha.
Buckwheat: this little seed is not technically a grain, but is often treated like one. It is gluten-free and contains more protein than fiber or fat. It is filling, nourishing, and offers a warming quality during the colder months. Buckwheat helps maintain balanced cholesterol, stable blood sugar, and low blood pressure. Its beneficial effects are due to its high flavonoid and magnesium content. Kasha is the name for toasted buckwheat groats, which cook up much more quickly than raw buckwheat.
Would you like to dive deeper into changing your lunch routine?
I have created a week-long menu plan of plant-based lunches, which includes recipes, a shopping list and cooking tips. You can prepare each of these lunches easily as you make breakfast in the morning. If you would like to download them for $10, here is the link.