Navy Bean Hummus and Feta Sandwich NS 
Lamb Meatball Sub NS Fish Fillet Sandwich NS Bacon Grilled Cheese NS Greens and Beans Salad NS Salad Pizza NS Dandelion Greens with Roasted Roots and Horseradish Dressing NS Roasted-Eggplant Greek Salad NS Salmon-Filled Radicchio Cups NS Baked Falafel NS Raw Kale Salad with Zesty Lime Dressing NS Crunchy Vegetable Spring Rolls with Sweet Cherry Dip NS Feta, Spinach, and Yellow Pepper Pie NS Kidney Bean Stew
Each lunch recipe provides a balance between vegetables and varying types of proteins while staying lighter on the complex carbohydrates. Recipes that are more dominantly vegetable or protein include suggestions for a tasty complement of the other.
2 slices brown rice bread
1⁄2 teaspoon olive oil
Large-grain sea salt, to taste
2 tablespoons Navy Bean Hummus*
1 (1⁄4-inch-thick) slice brick feta cheese
3 thin-sliced rounds green bell pepper
2 leaves Boston Bibb lettuce
1. Toast bread lightly until honey brown, and drizzle one side of each slice with olive oil and a scant sprinkling of sea salt.
2. Smear hummus on the olive oil side of one piece of toast, and top with feta, sliced bell peppers, and lettuce leaves. Place the second piece of toast oil side down, and slice in half.
3. Serve immediately.
SERVES 2
Lamb Meatball Sub 
meatballs:
1 pound lean, ground, organic lamb
1⁄4 cup grated onion
1⁄3 cup finely chopped fresh mint
1⁄4 teaspoon sea salt
1 teaspoon curry powder
1 large egg
5 tablespoons bread crumbs*
pimiento sauce:
2 teaspoons olive oil
1⁄2 cup onions, chopped
1 clove garlic, minced
1 (4.2-oz.) jar pimientos, drained and chopped
1⁄2 cup Vegetable Stock*
Sea salt, to taste
1 teaspoon agave
1⁄2 cup fresh basil, chopped
4 brown rice or millet buns
1⁄2 cup mozzarella
1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper and set aside.
2. Combine all meatball ingredients in a large bowl and gently combine with your hands. Try not to overwork the meat because it will get too tough.
3. Roll meatballs into golf ball–size pieces and place 2 inches apart on prepared baking sheet. Bake for 20 minutes or until golden brown and cooked through.
4. While meatballs cook, prepare pimiento sauce. In a high-sided skillet, heat olive oil over medium heat. Sauté onion and garlic, 5 to 6 minutes. Add chopped pimientos, agave, and stock and bring to a boil. Reduce to a gentle bubble, and let cook 10 to 15 minutes. Add salt, to taste.
5. When meatballs are done cooking, add to sauce and toss to coat. Spoon onto buns and top with cheese and basil.
6. Serve warm.
SERVES 4
Fish Fillet Sandwich
fish:
1 pound haddock
1⁄4 teaspoon sea salt
1 large egg, slightly beaten
1⁄2 cup spelt flour
1 teaspoon garlic powder
1 tablespoon olive oil
sauce:
1 (5.5-oz.) container thick low-fat Greek yogurt
1 tablespoon minced onion
Sea salt, to taste
1 tablespoon chopped fresh dill
2 teaspoons lemon zest
4 spelt or brown rice buns
1 cup shredded romaine lettuce
1. Season haddock with sea salt, and slice into 4 individual fillets. In one large, flat-bottomed bowl, add beaten egg, and in a second combine flour and garlic powder. Dip each haddock fillet into the egg and then into the flour mixture. Dust off excess flour, and place onto a clean plate.
2. In a large, high-sided skillet, heat olive oil over medium heat. Add fish fillets, keeping 2 inches of space between each. Cook about 4 minutes per side or until center is flaky and opaque.
3. Make yogurt sauce by whisking all sauce ingredients in a small bowl.
4. Toast buns, spoon yogurt sauce on each bun half, and top with romaine and cooked fish.
SERVES 4
tip: Keep an eye on the fish while it cooks to make sure it does not burn. You may need to flip the fish twice to make sure this does not happen. If more oil is needed, add 1 teaspoon at a time.
2 teaspoons olive oil, divided
4 strips (nitrate- and preservative-free) turkey bacon
4 cups spinach
4 teaspoons ghee
4 slices oat bread
1⁄2 cup shredded mozzarella cheese
1. Preheat oven to 200 degrees.
2. Heat 1 teaspoon olive oil in a medium skillet over medium heat. Cook bacon for 1 to 2 minutes per side. Drain on paper towel and keep warm in oven until you are ready to add it to the grilled cheese. This will help the bacon crisp up further.
3. In same skillet, sauté spinach in remaining 1 teaspoon olive oil over medium heat for 1 to 2 minutes, just until leaves are wilted.
4. Spread ghee evenly on one side of each piece of bread. Place bacon, spinach, and cheese on unbuttered side of bread, and top with a second piece of buttered bread, so that the outer side of each piece is buttered. Cook in skillet over medium heat until lightly browned on each side and cheese has melted.
5. Slice in half and serve warm.
SERVES 2
Greens and Beans Salad
salad:
1 head escarole
1⁄2 cup canned white beans, drained and rinsed
2 cups snap peas
4 cups string beans
dressing:
1 tablespoon fresh mint
1 tablespoon fresh lime juice
1⁄8 teaspoon ground cumin
1 clove garlic, minced
1⁄2 teaspoon honey
1⁄4 cup olive oil
Sea salt, to taste
1. Wash escarole and pat dry. Tear escarole into bite-size pieces and place into a large serving bowl, top with white beans, and set aside.
2. Bring a large pot of water to boil. Boil snap peas and string beans for 3 minutes, drain, and shock in a large bowl of ice water to stop the cooking process. Lay the peas and beans on a kitchen towel to dry, and add to escarole mixture.
3. Whisk together all dressing ingredients in a small bowl. Drizzle over salad and serve.
SERVES 4
crust:
1⁄4 cup shaved hard goat cheese
Store-bought spelt crust (with allowable grains)
salad:
1 head broccoli
1 teaspoon olive oil
Sea salt, to taste
2 cups watercress
1 cup beets, diced and roasted
1 tablespoon blanched, slivered almonds
dressing:
1 tablespoon fresh lemon juice
1 teaspoon minced onion
1 tablespoon olive oil
2 teaspoons diced fresh oregano
1. Preheat oven to 375 degrees.
2. Spread goat cheese evenly on top of pizza crust, and bake 3 to 4 minutes until cheese begins to melt. Remove and let cool.
3. Increase oven temperature to 400 degrees. Cut broccoli into bite-size florets, place on a baking sheet, and toss with olive oil and sea salt. Bake for 20 minutes. Remove from oven and cool completely.
4. In a small bowl, whisk together all dressing ingredients. Drizzle over watercress, beets, broccoli, and almonds, and toss to combine.
5. Top crust with salad mixture and serve cold.
SERVES 4
greens:
1 raw beet
2 parsnips
1 head cauliflower
2 teaspoons olive oil
2 bunches dandelion greens
Sea salt, to taste
dressing:
1⁄4 cup olive oil
1⁄4 cup grated fresh horseradish
1 tablespoon fresh, chopped basil
2 tablespoons fresh lemon juice
Sea salt, to taste
1. Preheat oven to 375 degrees.
2. Peel beet and parsnips. Dice beet into 1⁄2-inch cubes, and slice parsnips into 1⁄2-inch pieces. Remove outer leaves from cauliflower, and cut into bite-size florets. Toss vegetables with olive oil, and season with sea salt. Spread in a single layer on a baking sheet, and bake for 55 to 60 minutes, tossing halfway through. Vegetables should be easily pierced with fork and slightly browned on the edges and bottoms.
3. To prepare dressing, grate fresh horseradish. In a small bowl, whisk all dressing ingredients to combine.
4. Toss dandelion greens in a large bowl with horseradish dressing, top with roasted vegetables, and serve.
SERVES 4
salad:
2 cups cubed eggplant
2 teaspoons olive oil
Sea salt, to taste
6 cups torn romaine lettuce
1⁄2 cup sliced pepperoncini peppers
1⁄2 cup feta cheese, rumbled
dressing:
1 tablespoon fresh oregano
2 tablespoons fresh-squeezed lemon juice
3 tablespoons olive oil
Sea salt, to taste
1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick cooking spray.
2. Place eggplant on prepared baking sheet. Drizzle with olive oil and sprinkle with sea salt. Bake for 35 minutes, until eggplant is softened and slightly browned on the bottom. Remove from oven, and let cool.
3. In the bottom of a large bowl, whisk dressing ingredients together, and set aside.
4. Wash lettuce, and pat dry. Tear into bite-size pieces, and place in a serving bowl. Add roasted eggplant, peppers, and feta cheese. Drizzle with dressing and toss to combine.
SERVES 4
Salmon-Filled Radicchio Cups
1 head radicchio
1⁄2 pound salmon, cooked
3 tablespoons chopped chives
1⁄2 teaspoon sea salt
1⁄2 cup cooked peas
1⁄2 cup finely diced apples
1 teaspoon honey
1 teaspoon chopped fresh oregano
Juice of 1 lemon
Zest of 1 lime
1⁄4 cup olive oil
1. Peel outer leaves of radicchio, and discard the first couple leaves. Continue peeling inner leaves gently, snapping at the base to maintain the integrity of each leaf. Clean with cold water and let dry on a kitchen towel.
2. Flake salmon into a bowl, and add chives, salt, peas, and apples.
3. In a small bowl, whisk together honey, oregano, lemon juice, lime zest, and olive oil. Drizzle over salmon mixture, and toss gently to combine.
4. Spoon salmon salad into prepared radicchio cups.
SERVES 2
Baked Falafel
11⁄2 cups dried navy beans (not canned or precooked)
1 tablespoon olive oil, divided
1⁄2 cup chopped parsley
2 tablespoons spelt flour
1 cup chopped onion
2 cloves garlic, minced
1⁄4 teaspoon coriander
1⁄4 teaspoon cumin
1⁄4 teaspoon sea salt
1. Soak dry beans overnight in cold water, drain, and rinse.
2. Boil presoaked beans for 30 minutes, drain, and rinse. Beans should be almost completely cooked, but remain a firm texture. Set beans in a single layer on a paper towel to dry.
3. Preheat oven to 350 degrees. Brush a baking sheet with 1 to 2 teaspoons olive oil, and set aside.
4. In a food processor, add beans, parsley, flour, onion, garlic, coriander, cumin, and salt. Pulse until ingredients form a thick paste. Use a tablespoon to scoop mixture into the palm of your hand and roll into balls and place on prepared baking sheet. Repeat until all of the mixture has been used. Brush remaining olive oil on the tops of falafel balls and bake for 25 minutes.
5. Increase the oven temperature to 400 degrees, and bake an additional 15 minutes. Falafels will be cooked through, warm and firm through the center.
6. Serve on top of Roasted-Eggplant Greek Salad.*
SERVES 4
Raw Kale Salad with Zesty Lime Dressing
salad:
1 bunch kale
2 teaspoons olive oil
1 large white onion, sliced
1⁄2 cup raisins
dressing:
2 tablespoons olive oil
2 limes, juiced
1 clove garlic, minced
1⁄8 teaspoon ground cumin
Sea salt, to taste
1. Wash kale and dry on kitchen towels. Strip kale off the woody stems by holding the stem with one hand, wrapping finger and thumb of the other hand around the stem, and pulling quickly down. Discard stems and tear leaves into bite-size pieces. Place in a large bowl and set aside.
2. Heat olive oil in a skillet over medium heat. Add onion, and sauté 3 to 4 minutes. Add raisins, and continue cooking for 5 minutes. Remove from heat and toss with raw kale.
3. In a small bowl, whisk together dressing ingredients. Drizzle over kale salad and toss to coat. Serve with leftover or chilled baked salmon or beans for added protein.
SERVES 4
spring rolls:
3 small, tricolored carrots
1 cup thinly sliced kale
1 orange bell pepper, thinly sliced
1⁄4 cup finely sliced red onion
1⁄4 cup julienned fresh basil
2 teaspoons olive oil
Sea salt, to taste
4 rice paper wraps
sweet cherry dip:
1⁄3 cup (no sugar added) cherry jam
1 tablespoon fresh grated ginger
1 tablespoon finely diced onion
1 teaspoon agave
Juice of 1⁄2 lemon
Sea salt, to taste
1. Peel and slice carrots into thin matchsticks.
2. Toss kale, bell pepper, carrots, onion, and basil together in a bowl with olive oil and sea salt, to taste. Set aside.
3. Pour hot water halfway up a large, flat-bottomed bowl. One at a time, submerge rice paper wraps in water until they soften and become pliable, about 30 seconds. Rice paper will be delicate, so be gentle. Place rice paper on a placemat or cutting board and spoon about 2 tablespoons vegetable mixture down the center of the rice paper. Roll the sides over the vegetables first and then pull the top over the vegetables and continue to roll up. Slice in half and repeat until remaining rice papers and filling are used.
4. In a small saucepan, combine all sauce ingredients over low heat. Stir 1 to 2 minutes until warmed through and melted together.
5. Serve wraps with cherry dip.
SERVES 2
rice paper wraps
Typically found in Asian markets, rice paper is used to make spring rolls, and thanks to its increased popularity, can now be found at most natural or health food stores. It is made of rice and water, and when dried, resembles stiffened parchment paper that looks pretty inedible. When soaked in warm water, however, rice paper transforms to a pliable, tender state, and can be used as a delicate wrap for fresh delicious flavors that get tucked inside like a burrito. Rice paper comes in packages of 50 to 100 papers and costs close to nothing, so it is a great, low-calorie, low-budget addition to your culinary repertoire.
crust:
2 tablespoons quinoa flour
1⁄3 cup millet flour
2⁄3 cup brown rice flour
1⁄2 teaspoon sea salt
4 tablespoons cold unsalted butter or ghee
5 tablespoons ice-cold water
filling:
2 teaspoons olive oil
4 cups baby spinach
2 cups chopped red kale
1 cup diced yellow pepper
1⁄2 cup diced white onion
1 cup feta cheese
2 large eggs
1⁄3 cup Vegetable Stock*
2 tablespoons fresh thyme
Sea salt, to taste
1. Preheat oven to 375 degrees.
2. Make crust by tossing flours and salt. Cut cold butter into small pieces and add to flour mixture. Using a crossing motion with two butter knives or a pastry cutter, incorporate butter into the flour until the mixture resembles coarse cornmeal. Add water, 1 tablespoon at a time, until the dough comes together but is not sticky. Gather dough in your hands and knead until it becomes smooth and pliable. Small pieces of butter should still be visible. Place in a bowl and cover dough with plastic wrap. Refrigerate 1 hour.
3. Roll dough on a flat, floured surface until about 12 inches in diameter and approximately 1⁄8-inch thick. Place into a 9-inch pie plate and gently press the dough into the pan, pinching edges between two fingers to create crimped edges.
4. Par-bake crust for 15 minutes. Par-baking means partially baking a crust to firm the crust before adding filling.
5. Prepare filling while crust bakes. Heat olive oil in large skillet over medium heat. Sauté spinach, kale, pepper, and onion for about 4 minutes, just until vegetables are tender. Transfer vegetables to a large bowl, toss with feta, and set aside to cool.
6. In a separate bowl, whisk eggs, stock, thyme, and sea salt, to taste. Pour over cooled vegetables, and mix to combine.
7. Pour filling into par-baked crust, and bake 30 minutes or until filling is firm.
8. Serve warm or cold (if serving cold, let cool and then place in refrigerator until ready to eat).
SERVES 6
2 teaspoons olive oil
1 cup diced onion
1 celery root (celeriac), peeled and diced
2 cups diced orange bell pepper
2 cans organic kidney beans, drained and rinsed
11⁄2 cups Vegetable Stock*
1 clove garlic
1 sprig sage
4 sprigs thyme
1 teaspoon sea salt
2 cups snow peas
1. In a large Dutch oven, heat olive oil over medium heat. Add onion and celery root, sautéing 4 to 5 minutes. Add orange pepper and sauté an additional 2 to 3 minutes. Vegetables should be tender and aromatic. Add remaining ingredients and bring to a gentle boil.
2. Reduce heat, cover, and simmer 25 minutes, until vegetables are soft and warmed through. Add snow peas and cook a final 5 minutes.
3. Remove sage and thyme sprigs, then serve warm.
SERVES 4
