4 Fast & Easy Lunch Recipes to Fuel Your Body and Mind | Perfect for Work, School, or Home

Welcome and Introduction00:00

Dr. Jimnardis with Aristotle Education in Orlando introduces Dr. Manisha Taylor, a pediatrician in Orlando, Florida, who presents special recipes focused on health for children and adults.

Overview of Today's Lunch Recipes00:31

Dr. Manisha Taylor introduces three easy and healthy lunch recipes suitable for children and adults. The recipes can be made the night before or the morning of. A previous video highlighted three easy and healthy breakfast recipes.

Chickpea Salad Recipe01:00

Ingredients:

• 1 cup cooked chickpeas (canned, drained and rinsed, or soaked overnight and pressure cooked to eliminate lectins)
• 1 teaspoon Dijon mustard
• 1 teaspoon ground paprika
• 2 teaspoons nutritional yeast (provides B12 and plant-based protein)
• ½ teaspoon ground black pepper
• ½ teaspoon garlic powder (or 2 cloves minced fresh garlic)
• ½ teaspoon salt (optional)
• 2 teaspoons Sriracha or hot sauce (optional for heat)
• 2 tablespoons yogurt (dairy or non-dairy)
• ½ stalk celery, chopped
• 1 small carrot, chopped
• Optional add-ins: finely chopped red onions, scallions, parsley or cilantro
• 1 teaspoon lemon juice

Instructions:

• Combine all ingredients in a bowl
• Mash with potato masher, fork, or pulse in food processor until desired consistency
• Serve as wrap, salad, or eat directly with spoon or fork
• Wrap options include flour, corn, gluten-free, keto wraps, or lettuce wraps

Folding technique: Place filling horizontally, bring sides in, fold top over, and push ingredients into wrap.

Tuna Salad Recipe05:31

Ingredients:

• 1 tin tuna (do not drain)
• 1 teaspoon Dijon mustard
• 2 tablespoons whole milk yogurt (preferably grass-fed)
• ½ teaspoon ground black pepper
• ½ teaspoon smoked paprika
• ½ teaspoon salt (adjust based on tuna's salt content)
• ½ teaspoon garlic powder (or fresh garlic)
• ½ carrot, chopped
• ½ stalk celery, chopped
• 1 teaspoon lemon juice
• Optional: cilantro or parsley

Instructions:

• Empty tuna into large bowl
• Add all ingredients and mix, breaking up larger tuna pieces
• Taste and adjust spices as needed
• Serve on its own, in salad, or in wrap using same folding technique

Customizable Salad Recipe09:00

Base:

• Greens of choice (arugula used in demonstration; can mix varieties)

Vegetables and Fruits:

• Carrots (grated or chopped)
• Cucumber
• Bell peppers
• Apples (Gala used; provides natural sweetness)
• Blueberries (for antioxidants)

Texture Add-ins:

• Chopped pecans
• Chopped walnuts
• Dried cranberries
• Pumpkin seeds (for fiber)
• 2 teaspoons hemp seeds (for protein and fiber)

Protein Options:

• Grilled chicken, grilled fish, or beans lightly tossed with extra virgin olive oil, salt, pepper, and garlic powder
• Alternative seasonings: Cajun seasoning or curry powder for lentils or beans

Lemon Dijon Vinaigrette Dressing:

• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon freshly squeezed lemon juice (or lime)
• Pinch of salt
• ½ teaspoon ground black pepper
• ½ teaspoon garlic powder
• 1 teaspoon Dijon mustard
• 1 teaspoon honey

Instructions:

• Whisk all dressing ingredients until incorporated
• Drizzle over salad and toss with tongs
• Pack dressing separately when traveling or packing lunches

Benefits: Dressing's acidity from lemon juice and balsamic vinegar helps decrease insulin and glucose spikes.

Butternut Squash Soup Recipe15:03

Ingredients:

• 1 tablespoon olive oil
• ½ white onion, chopped
• 3 garlic cloves, minced
• Butternut squash, peeled, chopped, and deseeded
• 1 apple, chopped (provides natural sweetness)
• 1 tablespoon ground cinnamon
• 1 teaspoon ground cumin
• ½ teaspoon black pepper
• 1 teaspoon salt
• 6 tablespoons cashews (for creaminess without dairy)
• 4 cups water or broth

Stovetop Instructions:

• Heat oil and sauté onions until translucent
• Add garlic and stir
• Add butternut squash, apple, and all spices
• Stir to coat vegetables
• Add water or broth to cover ingredients
• Simmer on low until vegetables are tender
• Blend until silky smooth

Instant Pot Instructions:

• Use sauté function to cook onions and garlic
• Add remaining ingredients
• Pressure cook on high for 5 minutes
• Blend until silky smooth

Serving Suggestions:

• Top with chopped pecans or pumpkin seeds
• Add water or broth to thin if consistency is too thick
• Add pinch of salt to balance flavors if adding water

Summary and Benefits20:30

All three lunch recipes are ready in less than 5 minutes each. They are nutrient-packed, fiber-filled, and support gut health for both growing children and adults. Written recipes are available in the description box. A breakfast recipes video and a video covering what to and what not to have for lunch are also referenced.