Monday to Friday Lunch Ideas - WellBeing by Well.ca
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Back to School, Lunch & Dinner

Monday to Friday Lunch Ideas

It’s back-to-school season and everyone is looking for ideas both for their kids, and of course for themselves! Check out the infographic for a few of my favourites to get you through the week – and then keep scrolling for some of the recipes!

Tuesday: New Age Minestrone

Makes 12 full servings | Lasts 3 months in freezer | Lasts 2 days in the fridge | Prep time: 25 minutes | Total time: 60 minutes

What’s In It?

  • 1 Spanish onion, cut into large cubes
  • 1 tablespoon extra virgin olive oil
  • 1 1/2 teaspoon sea salt
  • 1 tablespoon dried oregano
  • 4 cups filtered water or stock
  • 1 bay leaf
  • 1 butternut squash, peeled and cut into medium cubes
  • 3 parsnips cut into medium cubes
  • 1 clove garlic, chopped finely
  • 1 sweet potato, cut into large cubes
  • 3 ribs celery cut into large cubes
  • 1 large zucchini or 2 small zucchini, cut into small chunks
  • 1 bunch of chard, cut into bite size pieces
  • 1 cup soaked and cooked kidney beans (optional)
  • 1/2 cup cooked Tinkyada brown rice macaroni noodles (optional)

How It’s Made

  1. In a small pot, saute onion and garlic in oil with salt until soft.
  2. Add oregano and saute a few more minutes.
  3. Add water and bay leaf.
  4. Add vegetables in order given: squash, parsnips, sweet potato. Wait approx 10 minutes, then add celery and zucchini.
  5. Turn up the heat until water bubbles, then lower and simmer covered for 40-45 minutes.
  6. Stir vegetables until squash falls apart, or press squash up against the side of the pot to break it down.
  7. Add in chopped chard.
  8. Cover and simmer for 10 minutes. Add kidney beans and noodles. Stir a few more times and serve.

For a smoother texture, simmer squash separately until soft (in 1-2 cups of water), and puree in a food processor. Add squash to the soup for the last 10 minutes of cooking.

Delicious Knowledge by Marni

Tomatoes can be harsh on the digestive system, so opting for the creamy, rich and nourishing texture of butternut squash is a much better option. It loads the soup full of vitamins and minerals. Along with all the other veggies, whole grain pasta, and beans, this soup eats like a meal! And also tastes great the next day!

Thursday: Quinoa Tabbouleh

Makes 8 full servings | Lasts 4 days in the fridge | Prep time: 10 minutes | Cooking time: 25 minutes

What’s In It?

  • 1 cup rinsed quinoa
  • 1 large cup of chickpeas
  • 1⁄2 cup chopped red onion
  • 1⁄4 cup chopped fresh parsley
  • 1⁄4 cup chopped fresh mint
  • 1 bunch of spinach, finely chopped into shreds
  • 1 cucumber, seeded and chopped into small pieces
  • 1 cup shredded carrots (or you can use cherry tomatoes, sliced in halves or quarters)

Dressing:

  • 1 large clove garlic
  • 1 teaspoon dry basil
  • Pepper to taste
  • 2 tablespoons lemon juice
  • 1 tablespoon Filsingers apple cider vinegar
  • 1 teaspoon Nude Bee honey
  • 2 teaspoons tahini or Dijon mustard
  • 1⁄4 cup olive oil

How It’s Made

  1. Rinse quinoa and strain through a fine mesh strainer. Add rinsed quinoa to a pot and heat over medium-low heat for 2 to 3 minutes or until water has evaporated. Add 2 cups of water with a pinch of sea salt and bring to a boil.
  2. Simmer quinoa for 15 minutes until all the water has been absorbed.
  3. Turn off heat; let sit for a minute or two. Then remove quinoa and spread out on a plate to cool.
  4. Place into a bowl and combine with chickpeas, onions, tomatoes, cucumbers, spinach, parsley, and mint.
  5. Mix dressing and toss with the quinoa mixture, and gently stir from the bottom up.

Delicious Knowledge by Marni

Quinoa is a tiny seed that is light and easy to prepare. It is high in protein and tastes great in many recipes! This salad makes a great lunch, snack or dinner. Easy to pack up in a container or send it with the kids to school for lunch!

Friday: Brown Rice Pesto Pasta

Makes 8 full servings | Lasts 3 days in the fridge | Prep time: 5 minutes | Cooking time: 20 minutes

What’s In It?

  • 1 package of Tinkyada brown rice pasta
  • 3-5 portobello mushrooms, sliced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 bunch of spinach

Pesto sauce:

  • 1 bunch or 2 cups of fresh basil
  • 1⁄4 cup olive oil
  • 1-2 cloves garlic
  • 2 tablespoons lemon juice
  • 1 teaspoon mellow barley miso
  • 1 tablespoon raw honey
  • 1⁄4 cup hemp seeds
  • Salt and pepper to taste

How It’s Made

For the pesto:

  1. Grind the hemp seeds in a food processor
  2. Add remaining ingredients and process for a few minutes un l well combined.

For the pasta:

  1. Boil a pot of water
  2. Add sea salt and cook pasta un l tender or al dente about 7-10 minutes.

For the mushrooms:

  1. Slice mushrooms and toss in a bowl with balsamic vinegar and olive oil.
  2. Spread on a baking sheet or in a glass dish and roast in the oven for 15-20 minutes at 300F, OR sauté on the stove for 5-10 minutes.

Putting it together:

  1. In a large pot, on a medium or low heat combine the pesto with the cooked pasta, add in the mushrooms and spinach.
  2. Stir a few minutes un l the spinach has wilted and is cooked into the pasta.

Delicious Knowledge by Marni

Pesto is a fun, easy sauce to make. It is full of chlorophyll and protein. The miso gives it a “cheesy” flavour. Pesto tastes great on anything from brown rice pasta, quinoa, to homemade pizza crust, on wraps or simply as a dip for veggies. If beans are added to this recipe it will give your pasta a hearty boost of protein and fiber and make each bowl of pasta more filling!

Simply said, Marni Wasserman’s life is rooted in healthy living. She is not only a nutritionist and chef, but also the co-host of The Ultimate Health Podcast and author of Fermenting for Dummies and Plant-Based Diet For Dummies. Marni uses passion and experience to educate individuals on how to adopt a realistic real food diet and a balanced wholesome lifestyle through simple strategies. Learn more at https://marniwasserman.com

Subscribe to her weekly show the @ultimatehealthpodcast. This is where Marni and Dr. Jesse do weekly shows with guest experts from all over the world. Their mission is to take your health to the next level. Listen today at http://ultimatehealthpodcast.com

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Please Keep In Mind

This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent diseases. We cannot provide medical advice or specific advice on products related to treatments of a disease or illness. You must consult with your professional health care provider before starting any diet, exercise or supplementation program, and before taking, varying the dosage of or ceasing to take any medication.

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