4 Fast & Easy Lunch Recipes to Fuel Your Body and Mind | Perfect for Work, School, or Home
In a Nutshell
Dr. Manisha Taylor shares four quick, healthy lunch recipes—chickpea salad, tuna salad, a customizable greens salad with lemon-Dijon dressing, and butternut squash soup—that each take under five minutes. The recipes emphasize fiber-rich, gut-supportive ingredients like chickpeas, beans, fresh produce, and nuts, with simple prep steps suitable for kids and adults. These meals can be made ahead, packed for work or school, and help stabilize blood sugar through balanced protein, fats, and acidity from ingredients like lemon juice.
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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.
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.
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.
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