Lunch Recipes

LUNCH RECIPES

GET SMART MAHI MAHI BURGER WITH PINEAPPLE SALSA

Ingredients:

  • 4 mahi mahi fillets (4 oz each
  • 1 Tbsp grape seed oil
  • Lemon pepper
  • 1 cup fresh pineapple, diced
  • ½ cup red bell pepper, diced
  • 2 Tbsp fresh cilantro, minced
  • 2 Tbsp shallot, minced
  • Salt and pepper to taste
  • Large romaine/ iceberg lettuce leaves or Oroweat Multi-Grain “Sandwich Thins” (only 100 calories)

Preparation:

  1. Preheat grill to medium hot.
  2. To make pineapple salsa: mix pineapple, red bell pepper, cilantro, shallot and season with salt and pepper. Set aside.
  3. Brush fillets with oil and sprinkle with lemon pepper.
  4. Grill fillets about 5 minutes per side or until mahi mahi flakes easily when tested with fork. Serve on romaine leaves or buns with pineapple salsa.

Nutritional Analysis

  • 4 servings
  • 257 calories
  • 30 g carbs
  • 4g sat fat
  • 336mg sodium
  • 27 g protein
  • 5g fat
  • 40mg cholesterol
  • 5 g fiber

Recipe from “Change Your Brain, Change Your Body” Cookbook, by Tana Amen

 

ROASTED CAULIFLOWER

Ingredients:

  • 1-2 Tbsp refined coconut oil
  • 1 head cauliflower florets
  • ¼ cup cilantro, finely chopped
  • 3 garlic cloves, minced
  • Lemon wedges

Preparation:

  1. Add cauliflower to boiling water for two minutes. Remove from heat and promptly blanch with cold water. Drain well and pat dry.
  2. In a medium skillet, heat oil over medium high heat.
  3. Add garlic and cilantro for 1 minute.
  4. Add cauliflower. Stir until florets are coated with garlic and cilantro mixture. Continue cooking and occasionally turning until florets are lightly browned, but remained crunchy 3- 5 minutes (less is better).
  5. Serve warm.

Nutritional Analysis

  • 4 servings
  • 85 calories
  • 12 g carbs
  • 0g sat fat
  • 64mg sodium
  • 5 g protein
  • 4g fat
  • 0mg cholesterol
  • 5 g fiber

Recipe from “Change Your Brain, Change Your Body” Cookbook, by Tana Amen

 

TASTY TURKEY WRAP

By Tana Amen

Ingredients:

  • ½ pound free-range, antibiotic-free, hormone-free turkey, sliced
  • 2 cups mixed baby greens
  • 2 tomatoes, sliced
  • 1 small avocado, sliced
  • 2 tablespoons olive oil
  • 1 teaspoon fresh lime juice
  • 2 tablespoons fresh cilantro, chopped
  • Salt and pepper to taste
  • Romaine/iceberg lettuce leaves or 4 Ezekiel sprouted grain tortillas (or gluten-free)

Preparation:

  1. In a large bowl combine olive oil, lemon juice, cilantro, salt, and pepper. Add baby greens and mix well.
  2. Divide turkey among tortillas. Top with baby greens, tomatoes, and avocado. Fold the wrap over about 1-inch on two opposite sides, and then roll up completely.
  3. Slice in half diagonally and serve.

Nutritional Analysis

4 Servings, 223 Calories, 9g Carbohydrates, 3g Saturated Fat, 492mg Sodium, 10g Protein, 18g Fat, 24mg Cholesterol, 4g Fiber

For more recipes from Tana Amen, click here.

 

STIMULATING STIR-FRY

Ingredients:

  • 1 Tbsp corn starch
  • 1 Tbsp low sodium soy sauce or tamari sauce
  • 1 Tbsp Sesame oil
  • ½ Cup Cold water
  • ¼ Cup Vegetable broth or 2 tsp refined coconut oil for sautéing
  • 2garlic cloves, minced
  • 1Tbsp ginger, finely grated
  • 14 oz. package of firm or very firm tofu for vegetarians
  • *1 pound peeled and deveined shrimp for non vegetarians
  • 1 Cup carrots,
  • 1 Cup broccoli florets
  • ½ Cup mushrooms, sliced
  • 1 Cup bok choy, thinly chopped
  • ½ Cup Snow Peas
  • ¼ Cup bean sprouts
  • 2 green onions, cut into 2″ pieces
  • Optional: ¼ Cup shaved almonds

Preparation:

  1. In advance, prepare sauce. Mix corn starch, soy sauce, sesame oil, and water. Blend well and set aside.
  2. Heat the vegetable broth or water in a nonstick wok or large skillet over medium heat. If not using a nonstick wok (or if you are adding tofu or shrimp), you may have to use unrefined coconut oil for sautéing.
  3. Add ginger and garlic for about a minute.
  4. Add either tofu or shrimp and stir for about 1 minute.
  5. Add carrot and broccoli for about 1 minute.
  6. Add mushrooms and bok choy for an additional 2 minutes.
  7. Add snow peas, sprouts, and green onions last, for about 1 minute.
  8. Add sauce and mix into vegetables until thickened for about 10- 20 seconds.

Nutritional Analysis

    • With shrimp
    • 4 servings
    • 190 calories
    • 10 g carbs
    • 1g sat fat
    • 496mg sodium
    • 26 g protein
    • 5g fat
    • 221mg cholesterol
    • 2 g fiber
    • With tofu
  • 4 servings
  • 156 calories
  • 12 g carbs
  • 1g sat fat
  • 277mg sodium
  • 1 g protein
  • 8g fat
  • 0mg cholesterol
  • 3 g fiber

Recipe from “Change Your Brain, Change Your Body” Cookbook, by Tana Amen

 

VEGGIE (OR TURKEY) WRAPS WITH ROASTED CAULIFLOWER

Ingredients:

  • 2 Avocados
  • 1 Cucumber, thinly sliced, lengthwise
  • 4 Ezekiel, sprouted grain tortillas
  • *Optional: hummus
  • *Optional: 8 Oz. free range, hormone free, antibiotic free turkey
  • 1 Red bell pepper, diced
  • ½ Sweet yellow or red onion, diced
  • 1 Tomato thinly sliced or diced
  • ¼ Cup Sunflower seeds
  • Sprouts
  • *Braggs amino acid spray
  • Real sea salt

Preparation:

If desired you may heat the tortillas for a couple minutes or they may be eaten cold.

  1. Mash avocado in a bowl to a guacamole like consistency
  2. Cut cumber in half, then slice thinly, like you would slice cheese
  3. Spread a thin layer of avocado mixture on tortillas in a line
  4. Spread a thin line of hummus on tortilla if desired
  5. Add turkey if desired
  6. Sprinkle chopped veggies
  7. Add cucumber slices, sunflower seeds and sprouts to each tortilla
  8. Spray lightly with Braggs if desired
  9. Salt to taste
  10. Fold bottom of each wrap up about two inches to prevent contents from spilling once rolled
  11. Turn sideways and roll snugly. Be careful not to tear tortillas

Nutritional Analysis

  • 4 servings
  • 467 calories
  • 54 g carbs
  • 6g sat fat
  • 92mg sodium
  • 15 g protein
  • 25g fat
  • 0mg cholesterol
  • 19 g fiber

Recipe from “Change Your Brain, Change Your Body” Cookbook, by Tana Amen

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