Kale, Mushroom, and Cashew Cheese Toast

Kale, Mushroom, and Cashew Cheese Toast
Number of Servings
Serves 2
Ingredients

Cashew Cheese Spread

  • 1 cup of soaked raw cashews
  • [q:1/2] cup of nutritional yeast
  • 2 tablespoons of lemon juice
  • [q:1/4] teaspoon of garlic powder
  • [q:1/2] teaspoon of sea salt
  • [q:1/4] teaspoon of black pepper
  • [q:1/3] cup of water

Kale, Mushroom, and Cashew Cheese Toast

  • 2 slices of Ezekiel 4:9 Sprouted Grain Bread
  • 1 cup of a mixed variety of mushrooms
  • 1 teaspoon of minced garlic
  • 2 cups of curly kale, stems removed
  • 2 tablespoons of olive oil, divided
  • [q:1 1/2] teaspoons of salt, divided
  • [q:1/2] teaspoon of black pepper, divided
Directions
  1. In a food processor, combine 1 cup of soaked raw cashews, [q:1/2] cup of nutritional yeast, 2 tablespoons of lemon juice, [q:1/4] teaspoon of garlic powder, [q:1/2] teaspoon of sea salt, [q:1/4] teaspoon of black pepper, and [q:1/3] cup of water.
  2. Blend until a smooth and spreadable consistency is reached. Refrigerate the cashew cheese spread until it is time for assembly.
  3. Heat a sauté pan over medium heat and drizzle in 1 tablespoon of olive oil.
  4. Add 1 cup of mixed mushrooms, tossing to coat in oil, and sauté for 3 to 5 minutes.
  5. Add 1 teaspoon of minced garlic to the pan and cook for an additional 3 minutes, tossing constantly so the garlic doesn't burn.
  6. Season the mushrooms with [q:1/2] teaspoon of salt and [q:1/4] teaspoon of black pepper, then set them aside.
  7. Wipe out the pan and reheat it over medium heat. Add in the remaining 1 tablespoon of olive oil, then add 2 cups of curly kale with stems removed.
  8. Sauté the kale until the greens are wilted, and season with [q:1/2] teaspoon of salt and [q:1/4] teaspoon of black pepper. Set the sautéed kale aside.
  9. Wipe out the pan and dry toast 2 slices of Ezekiel 4:9 bread until browned on both sides.
  10. Top each toasted bread slice with the cashew cheese spread. Add the sautéed kale on top of the cashew cheese spread. Finish by adding the sautéed mushrooms on top of the kale.
Nutrition Info
793 Calories, 50 g Protein, 0 mg Cholesterol, 60 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 21 g Fiber, 48 g Total fat (8 g sat), 590 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin K, Iron, Magnesium, Phosphorus, Zinc, [nutrition:2] Vitamin C, [nutrition:1] Vitamin E, Folate, Potassium, Calcium

Breakfast Muffin Bento

Breakfast Muffin Bento
Prep Time
2 minutes prep time, 8 minutes cook time
Number of Servings
2
Ingredients

To Make This Bento

  • Breakfast Muffin (see recipe below)
  • Red plum or other seasonal fruits
  • Ketchup (optional)

Breakfast Muffin

  • 2 slices Cheddar cheese
  • 2 English muffins, split
  • 1 teaspoon vegetable oil, divided
  • 2 to 4 slices Canadian bacon
  • [q:1/2] teaspoon butter
  • 2 large eggs
  • [q:1/8] teaspoon salt
  • Pinch black pepper
  • [q:1/2] cup (10 g) baby spinach
  • [q:1/2] tomato, cut into [q:1/2]-inch-thick (13 mm) slices
  • 1 cup (33 g) alfalfa sprouts
Directions
  1. Place a cheese slice on the 2 bottom halves of the English muffins. Lightly toast all 4 muffin halves.
  2. Heat [q:1/2] teaspoon of the oil in a medium skillet over medium heat. Add the Canadian bacon and cook, turning a couple times.
  3. While the bacon is cooking, in a small skillet, heat the remaining [q:1/2] teaspoon oil and the butter over medium heat and make scrambled eggs. Season with the salt and pepper.
  4. On each toasted muffin bottom half with cheese, put half of the scrambled eggs, bacon slice(s), spinach, tomato, and alfalfa sprouts. Top with the other muffin halves.
Nutrition Info
Served with 1 plum): 404 Calories, 27 g Protein, 211 mg Cholesterol, 33 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 19 g Total fat (8 g sat), 775 mg Sodium, [nut:5] Phosphorus, [nut:4] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), [nut:3] Vitamin B3 (niacin), Vitamin B12, Calcium, [nut:2] Vitamin A, Vitamin B6, Folate, Zinc, [nut:1] Vitamin C, Vitamin E, Vitamin K, Iron, Magnesium, Potassium

First Day of School Bento

First Day of School Bento
Make the day an even more special one.
Prep Time
10 minutes (plus one hour or overnight cooling)
Number of Servings
2
Ingredients
  • Homemade Fruit Snacks
  • Cut-out sandwiches (nut-butter and jelly sandwiches, cut with cookie cutters)
  • Hard-boiled egg, shaped in a mold
  • Cheese of choice, cubed
  • Vegetable of choice, cut into sticks
Directions
  1. Make a large batch of fruit snacks ahead of time and keep them in the refrigerator.
  2. Hard-boil the egg, cut the vegetable sticks, and cube the cheese the night before.
  3. In the morning, make the cut-out sandwiches.

Ramen Bento

Ramen Bento
Prep Time
10 minutes
Number of Servings
2
Ingredients

  • Miso Ramen

    • Miso Broth
    • 2 bundles/packets (3 ounces, or 85 g) dried ramen noodles

  • Toppings

    • 2 hard-boiled eggs, halved
    • 1 cup (50 g) bean sprouts, blanched
    • 6 snow peas, blanched
    • 2 to 4 slices ham
Directions

  1. The Day Before:

    1. Prepare the miso broth the day before and refrigerate.
    2. Hard-boil the eggs and blanch the bean sprouts and snow peas the night before.

  2. In The Morning:

    1. In the morning, boil the ramen noodles according to package directions, drain, and transfer to a bento box large enough to hold the noodles, toppings, and soup.
    2. Top with the hard-boiled eggs, bean sprouts, snow peas, ham, and chopped green onions.
    3. Reheat the broth, and prep any toppings.

  3. When Ready to Eat:

    1. Pour the broth over the noodles and toppings.
Nutrition Info
With two slices of ham: 448 Calories, 27 g Protein, 176 mg Cholesterol, 42 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 20 g Total fat (6 g sat), 2,084 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Phosphorus, [nutrition:4] Vitamin B2 (riboflavin), Vitamin B12, Vitamin K, [nutrition:3] Vitamin B1 (thiamine), Folate, [nutrition:2] Vitamin B6, Iron, Zinc, [nutrition:1] Vitamin C, Vitamin E, Magnesium, Potassium

Spicy Ditalini and Chickpea Stew

Spicy Ditalini and Chickpea Stew
Prep Time
40 minutes total time
Number of Servings
6
Ingredients
  • 2 tbsp. canola oil
  • 1 onion chopped
  • 1 carrot chopped (about 3 oz.)
  • 1 stalk celery chopped (about 1 oz.)
  • 3 cloves garlic minced
  • 1 tbsp. fresh gingerroot minced
  • 1 tsp. each ground cumin coriander and paprika
  • [q:1/2] tsp. salt
  • [q:1/4] tsp. each dried oregano chili flakes and pepper
  • Pinch cayenne pepper
  • [q:1/4] cup tomato paste
  • 3 cups/24 oz. sodium-reduced vegetable broth
  • 1 can/19 oz. no-sodium chickpeas drained and rinsed
  • 4 oz. ditalini
  • 6 cups/4 oz. spinach
  • 2 tbsp. finely chopped fresh cilantro
Directions
  1. Heat oil in large saucepan set over medium heat; cook onion, carrot, celery, garlic and ginger for about 5 minutes or until vegetables start to soften. Add cumin, coriander, paprika, salt, oregano, chili flakes, pepper and cayenne; cook, stirring, for about 2 minutes or until spices are fragrant. Stir in tomato paste; cook for 1 minute.
  2. Stir in broth, 2 cups water and chickpeas; bring to boil. Reduce heat to medium; simmer for about 10 minutes or until vegetables are tender and broth is flavourful.
  3. Stir in ditalini. Cook, stirring occasionally, for about 10 minutes or until pasta is tender and broth thickens. Stir in spinach and cilantro; cook for about 1 minute or until spinach is wilted.
Nutrition Info
Without yogurt: 489 Calories, 23 g Protein, 78 g Carbohydrates, 14 g Fiber, 11 g Total fat (1 g sat), 360 mg Sodium, [nutrition:5] Vitamin B6, K, Folate, [nutrition:4] Vitamin B1 (thiamine), Phosphorus, [nutrition:3] Iron, [nutrition:2] Vitamin A, B2 (riboflavin), C, E, Magnesium, Potassium, Zinc, [nutrition:1] Vitamin B3 (niacin), Calcium

Brown-Bag Lunch Ideas for Adults

Brown-Bag Lunch Ideas for Adults
Kelli Wilson
A guy looking in his brown bag lunch at the office

Not all of us are morning people. Add children to the mix and those early hours can create chaos. We may manage to send off the kids with nutritious lunches only to arrive at work hungry and lunchless ourselves.

Buying lunches can take a bite out of our budgets, too. On average, a brown-bag lunch costs about $2 to make, compared to a $6 average cost for a fast-food lunch. Saving $4 a day may not seem like much, but by year's end, bringing lunch from home will save you roughly $1,000!

Brown-Bag Lunch Ideas

  • Plan Ahead

    When making dinner, think ahead to what would make a good lunch. Cook an extra breast of chicken, for example, and use the meat to make a sandwich.

  • Use Leftovers

    When you are cleaning up after dinner, look at your leftovers and think about the next day's lunch. Shoot for a mixture of lean protein along with some carbs to maintain your energy for the afternoon. A good choice might be a black bean and brown rice casserole topped with cheese that can be reheated at the office. Cut some carrots, peppers, and celery into sticks to round out the meal.

  • Consider Oatmeal

    Oatmeal doesn't have to be just for breakfast. If you're running late, take a packet along with some almonds (a good source of protein and vitamin E) and dried fruit, like cranberries, that you can mix in. Snag a banana or an apple, and you'll have a light meal for later.

  • Make Portions

    Save cash by buying snacks like veggie chips and whole-grain crackers in large sizes and then reportioning them in small, resealable packages that you can grab in a hurry.

  • Keep Reserves

    Stock up on items for the office in case you forget your lunch. Good shelf-stable products include peanut butter, cereal, rice cakes, protein bars, and dried fruits such as apricots and raisins.

  • Use The Office Fridge

    If your workplace has a fridge, bring in yogurt and a couple of hard-boiled eggs on Monday. This will ensure you have a quick source of protein later in the week.

  • Bring Frozen Foods

    Grab a nutritious frozen meal, such as a black bean burrito, as you're leaving for work. Pack a jar of salsa for even more nutrition and great taste.

We have hundreds of natural recipes here on our website. See our many sandwich recipes, wrap recipes, or salad recipes.

Now's the time to invest in a good quality thermos and bring a warm soup or pasta in your brown bag lunch.

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Contributor
Lynn Tryba
Tags
lunch
workplace

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Tuna Salad Sandwich with Olives

Tuna Salad Sandwich with Olives
Prep Time
10 minutes
Number of Servings
Serves 2
Ingredients
  • 1 (5 oz) can white albacore tuna packed in water, drained
  • [q:1 1/2] Tbsp mayonnaise
  • 1 tsp Dijon mustard
  • [q:1/8] tsp ground celery seed
  • 2 Tbsp sliced pitted black olives
  • [q:2/3] cup green leaf lettuce
  • 4 slices whole-wheat bread
  • 2 slices Swiss cheese
  • 4 slices red onion
Directions
  1. Mix drained tuna, mayonnaise, mustard, and ground celery seed in a medium bowl. Gently fold in olives.
  2. Place half of the lettuce on a slice of bread. Top with half of the tuna salad. Layer 1 slice of cheese and 2 slices of onion over. Top with 1 slice of bread. Repeat process to make a second sandwich.
  3. Serve immediately, or wrap and refrigerate until ready to eat.
Nutrition Info
432 Calories, 29 g Protein, 33 g Carbohydrates, 5 g Fiber, 21 g Total fat (7 g sat), 715 mg Sodium, [nutrition:4]  Phosphorus, [nutrition:3]  Calcium, [nutrition:2]  Vitamin B1 (thiamine), [nutrition:1]  Vitamin B2 (riboflavin), B3 (niacin), B6, B12, E, Iron, Magnesium, Zinc

Turkey Wraps with Mango and Curried Mayonnaise

Turkey Wraps with Mango and Curried Mayonnaise
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 2 tsp curry powder
  • [q:1/2] cup fat-free or reduced-fat mayonnaise
  • 2 tsp fresh lemon juice
  • Salt and freshly ground black pepper to taste
  • 4 whole-wheat tortillas
  • 8 oz thinly sliced turkey
  • 4 cups finely chopped romaine lettuce
  • 2 cups thinly sliced seeded, peeled cucumber
  • 1 ripe mango, peeled, pitted, and chopped (about 1 cup), or 1 cup mango chutney
  • 1 ripe avocado, peeled, pitted, and cut into 8 thin slices
Directions
  1. Heat curry powder, stirring constantly, in a small skillet over medium-low heat until fragrant, about 2 minutes. Transfer to a small bowl. Stir in mayonnaise and lemon juice. Season to taste with salt and pepper.
  2. Chill, covered, until ready to use.
  3. When ready to serve, place one tortilla on a work surface. Spread with about [q:1/4] of the curried mayonnaise. Place [q:1/4] of the turkey in the center. Top with [q:1/4] of the lettuce, [q:1/4] of the cucumber, and [q:1/4] of the mango or mango chutney. Top with 2 avocado slices.
  4. Roll up like a burrito. Repeat process for remaining tortillas. Serve or make up to 4 hours ahead and refrigerate, wrapped tightly with plastic wrap. Bring to room temperature before serving.
Nutrition Info
398 Calories, 19 g Protein, 41 mg Cholesterol, 50 g Carbohydrates, 17 g Total sugars (0 g Added sugars), 8 g Fiber, 15 g Total fat (3 g sat), 871 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin K, Folate, [nutrition:4] Vitamin B6, Vitamin C, Phosphorus, [nutrition:3] Vitamin A, Vitamin B1 (thiamine), [nutrition:2] Vitamin B2 (riboflavin), Vitamin B12, Vitamin E, [nutrition:1] Calcium, Iron, Magnesium, Potassium, Zinc

Shrimp and Avocado Paleo Salad with Hearts of Palm

Shrimp and Avocado Paleo Salad with Hearts of Palm
Prep Time
25 minutes
Number of Servings
2
Ingredients
  • 1 clove garlic
  • 3 Tbsp fresh cilantro
  • 3 Tbsp fresh basil
  • 3 Tbsp fresh lemon juice
  • 3 Tbsp fresh orange juice
  • [q:1/2] tsp salt
  • [q:1/2] cup olive oil
  • 1 can (14-oz) hearts of palm, drained and sliced
  • 2 large avocados, diced
  • [q:1/4] red onion, sliced very thin
  • 1 large tomato, diced or 1 pt cherry tomatoes, halved
  • 3 cups mache lettuce or Boston lettuce leaves, torn
  • 8 oz grilled wild shrimp, seasoned with salt, pepper, and a little lime juice
Directions
  1. To make dressing, combine garlic, cilantro, basil, lemon juice, orange juice, and salt in a blender. Slowly add olive oil and blend until smooth. Set aside.
  2. In a large bowl, combine sliced hearts of palm with avocado, red onion, lettuce, and tomato.
  3. Toss with dressing right before serving. If bringing to the office, pack lettuce separately from dressed avocados, onion, and hearts of palm. Assemble at the office. You can top with the grilled shrimp or serve it on the side if you like.

Eggplant, Pesto & Goat Cheese Sandwiches

Eggplant, Pesto & Goat Cheese Sandwiches
Prep Time
30 minutes prep time + draining time for eggplant
Number of Servings
4
Ingredients
  • 1 large eggplant, cut crosswise into [q:1/2]-inch-thick rounds
  • Kosher salt
  • Extra-virgin olive oil, for brushing the eggplant
  • 8 slices crusty rustic bread
  • 4 Tbsp Classic Basil Pesto or your favorite pesto
  • 2 medium ripe tomatoes, sliced into [q:1/4]-inch-thick rounds
  • 4 oz rindless goat cheese (chevre), crumbled
Directions
  1. Toss eggplant with [q:1 1/2] teaspoons salt in a colander. Place in sink and let stand for 1 hour to drain off excess juice. Rinse eggplant under cold water and pat dry with paper towels.
  2. Build a fire for grilling in an outdoor grill. For a charcoal grill, let coals burn until they are covered with white ash. Spread out the mound of coals into a bank, with one side about two coals deep; the other side of the slope should include a scattering of single coals. For a gas grill, preheat grill on high. Leave one side on high and turn the other side to low. In both cases, you will have two areas for cooking, one hot and the other cooler.
  3. Lightly oil cooking grate. Brush eggplant on both sides with olive oil. Place over the hotter side of the grill and cover. Grill until the undersides are seared with grill marks, about 2 minutes. Turn and sear the other sides, about 2 minutes longer. Transfer to the cooler side of the grill, cover, and grill until eggplant is tender, about 5 minutes. During the last minute or so, place bread slices on grill to toast them lightly.
  4. Spread 4 bread slices with pesto. Place, pesto side up, on a work surface. Top each with equal amounts of eggplant, tomatoes, and crumbled goat cheese. Top each with a slice of bread and cut in half crosswise. Serve immediately or cooled to room temperature.
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