Tag Archives: lunch

Tahini Cucumber Noodles

Cucumber Tahini Bowl

Put a twist on traditional salad and enjoy it in the form of “noodles!” With all the components of a salad (raw vegetables, dressing, and a healthy protein), this recipe is hearty enough to fill you up but light enough to keep you from feeling sluggish. It is a perfect meal to make ahead and bring to work or school for lunch.

Recipe inspired by Inspiralized.

Tahini Cucumber Noodles

Serves 4
Prep time 20 minutes
Cook time 30 minutes
Total time 50 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
Misc Pre-preparable, Serve Cold
Website Inspiralized
Put an exciting *spin* on traditional salad and turn it into "noodles"! Simple combine cucumber, carrots, tofu and a delicious creamy dressing for a tasty lunch or dinner.

Ingredients

  • 1 14-ounce package firm tofu, drained
  • 2 tablespoons reduced sodium tamari or soy sauce
  • 3 English cucumbers (about 6 cups)
  • 2 carrots, peeled (about 1 cup)
  • 1/4 cup tahini
  • 3 tablespoons rice vinegar
  • 2 tablespoons water
  • 1 teaspoon sesame oil
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 2 stalks green onion, sliced (for garnish)

Directions

Step 1
Preheat oven to 400°F. Line a baking sheet with parchment paper.
Step 2
Cut tofu into 3 slices and place between two towels. Place a heavy object such as a cast iron skillet on top to squeeze out the moisture and let sit for 15 minutes, if possible.
Step 3
Cut tofu into cubes and toss with tamari. Let sit for 15 minutes, if possible. Place tofu cubes on baking sheet and bake for 30 minutes, turning once, or until slightly crisp on the outside.
Step 4
Meanwhile, use a spiral slicer to cut the cucumber and carrots into noodles. Alternatively, use a julienne peeler to cut vegetables into long strips.
Step 5
In a small blender or food processor, combine remaining ingredients to make the dressing. Add more water, 1 tablespoon at a time, if necessary, to reach desired consistency. The dressing should be thin enough to pour but not too watery. Refrigerate until ready to serve.
Step 6
In 4 bowls, divide the cucumber, carrots, and tofu. Toss with dressing and serve cold. Garnish with green onion (and sesame seeds if desired).
Step 7
If making this recipe ahead of time for individual meals, portion out the vegetables and tofu into containers. Before serving, pour out any excess water that has been released from the cucumbers. Store the dressing separately and combine just prior to serving.

Cucumber Tahini Bowl

Cucumber Tahini Bowl

Lemon Garlic Zucchini Noodles

 

Lemon Garlic Zucchini NoodlesThis quick meal can be whipped up in about 15 minutes. Other than a spiral slicer, you could also use a julienne peeler or the grater attachment on a food processor. This recipe is completely plant-based without any animal products, but the combination of vegetables, beans and healthy fat will satisfy your appetite.

Optional additions include pine nuts, sauteed spinach, or cherry tomatoes.

Lemon Garlic Zucchini Noodles

Serves 4
Prep time 10 minutes
Cook time 5 minutes
Total time 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
This plant-based entree can be ready in about 15 minutes. It contains no refined grains, no animal products, and doesn't contain any of the top 8 common allergens.

Ingredients

  • 6 cups zucchini, spiral sliced (2-3 zucchinis)
  • 2 tablespoons olive oil
  • 2-3 cloves garlic, minced
  • 2 tablespoons lemon juice (about 1 lemon)
  • 1/2 teaspoon lemon zest
  • 1 3/4 cup white beans (or 15 ounce can, rinsed and drained)
  • Salt and pepper to taste

Directions

Step 1
Heat oil in a large skillet over medium heat. Add garlic and cook until fragrant, about 30 seconds.
Step 2
Add zucchini and cook for 1-2 minutes or until just tender, stirring often. Stir in beans and remove from heat. Add lemon juice, lemon zest, salt and pepper. Serve immediately.

Bulgogi Mushrooms

Bulgogi Mushrooms

Traditional bulgogi is a popular Korean dish of thinly sliced marinated beef that is usually grilled, but often stir-fried in home cooking. This simple recipe replaces the meat with vegan-friendly yet meaty-textured portabello mushrooms.

If you need this recipe to be gluten-free, be sure to use tamari or soy sauce that says gluten-free on the label. If you do not use reduced sodium soy sauce, use about 2 tablespoons instead of 1/4 cup and add an extra 2 tablespoons of water, or else it will taste way too salty.

 

Bulgogi Mushrooms

Serves 4-6
Prep time 2 hours, 10 minutes
Cook time 5 minutes
Total time 2 hours, 15 minutes
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Main Dish, Side Dish
Traditional bulgogi is a popular Korean dish of thinly sliced marinated beef that is usually grilled, but often stir-fried in home cooking. This simple recipe replaces the meat with vegan-friendly yet meaty-textured portabello mushrooms.

Ingredients

  • 1lb portabello mushrooms (sliced)
  • 1/4 cup reduced sodium soy sauce or tamari
  • 1/4 cup rice vinegar
  • 2 green onions (thinly sliced)
  • 2 tablespoons water
  • 1 tablespoon gochujang
  • 1 tablespoon sesame oil
  • 4 cloves garlic (minced)
  • 1 teaspoon ginger (minced)

Directions

Step 1
Combine marinade ingredients and add sliced mushrooms. Cover and refrigerate for 2 hours.
Step 2
Heat a skillet over high heat. Drain the sauce from the mushrooms, reserving leftover sauce, and place mushrooms into the pan. Stir occasionally until tender, about 5 minutes.
Step 3
If desired, use leftover sauce as a dipping sauce for another dish. Serve in a lettuce wrap, in a taco, or with Korean side dishes.

Slow Cooker Bourbon Chicken

Easy Slow Cooker Bourbon Chicken - better than the food court! | Guess Who's Cooking | Healthier, dairy-free, low-sugar, nut-free, egg-free, can be made gluten-free

Bourbon chicken is often found in food courts but is covered in sticky (sugary) sauce. This recipe drastically reduces the added sugar (almost 1/2 cup in most recipes) to just 1 tablespoon, but you could give or take a little. If you stick to 1 tablespoon, you’re using about 1/8 of the sugar added to most recipes. You can also use chicken breasts, but it will be less traditional, and less tender and juicy. Chicken thighs are still considered a lean meat, but be sure to remove the skin or buy skinless chicken. This recipe uses low and slow heat to keep the chicken juicy, rather than any added fat. If you are not serving this meal right away, you can also skim the fat from the sauce once it is cooled or refrigerated. Also, use the best quality chicken you can afford – organic and free-range is preferred. If you cannot afford or find that, at least aim to buy chicken without antibiotics.

Although the name includes bourbon, there is none in this particular recipe. If you’d like, you can add 2-4 tablespoons of bourbon and reduce the apple juice by that amount.

Serve this meal with your choice of cooked whole grain (buckwheat – pictured, quinoa, brown rice, wild rice, etc.) and a green salad or other vegetables.

 

Easy Slow Cooker Bourbon Chicken

Serves 5-6
Prep time 10 minutes
Cook time 4 hours
Total time 4 hours, 10 minutes
Meal type Main Dish
Make juicy and flavorful chicken at home, similar to the bourbon chicken in the food court, except with much less sugar and better quality ingredients.

Ingredients

  • 1 1/2lb boneless skinless chicken thighs (organic and free-range preferred)
  • 1/4 cup low sodium tamari or soy sauce
  • 1/4 cup apple juice (or substitute white wine)
  • 2 tablespoons tomato paste
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon sugar
  • 2 cloves garlic (minced)
  • 1 teaspoon ginger (minced)
  • 1 pinch red pepper flakes

Directions

Step 1
In a medium bowl, whisk together all ingredients except the chicken.
Step 2
Place chicken in a slow cooker, then pour sauce over. Move the chicken around so that it is covered with sauce and in an even layer.
Step 3
Cook on high for 4-6 hours.
Step 4
Remove chicken from slow cooker and slice. Optional: Pour sauce into a saucepan and simmer over low heat to reduce it until thickened, or mix a little cornstarch or arrowroot starch with water, then stir into sauce and cook, stirring constantly, until thickened.
Step 5
Pour remaining sauce over chicken. Serve over your favorite whole grain (try buckwheat, quinoa, or brown rice) and with a green salad.

Easy Slow Cooker Bourbon Chicken - better than the food court! | Guess Who's Cooking | Healthier, dairy-free, low-sugar, nut-free, egg-free, can be made gluten-free

Vegan Bacon-Flavored Broccoli Salad

Vegan Bacon-Flavored Broccoli Salad | Guess Who's Cooking | Healthy, plant based, vegan, vegetarian, dairy free, egg free, gluten free, low carb, low sugar

Traditional broccoli salad is typically made with mayo, sugar, and bacon. This healthy twist on an old classic is completely plant-based, replacing mayo with mashed avocado, cutting way back on sugar so you can appreciate the natural sweetness of the raisins, and uses creative seasonings to replace the flavor of the bacon. Make 1 1/2 times the dressing recipe if you prefer it to be a bit creamier.

Vegan Bacon-Flavored Broccoli Salad

Serves 6
This twist on classic broccoli salad omits all animal products, replacing mayo with mashed avocado, using seasonings to mimic bacon flavor, and greatly reducing added sugar.

Ingredients

  • 5 cups broccoli florets
  • 1/3 cup raisins
  • 1/3 cup roasted sunflower seeds
  • 3/4 - 1 cups avocado (about 1 large)
  • 1 tablespoon lemon juice
  • 1 teaspoon maple syrup
  • 1 teaspoon salt
  • 1 clove garlic (minced)
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon black pepper

Optional

  • dash liquid smoke

Directions

Step 1
Place broccoli, raisins and sunflower seeds into a large bowl.
Step 2
In a medium bowl, mash the avocado until no chunks remain, then add remaining ingredients (or combine all ingredients in a blender or food processor and blend until smooth). Combine avocado mixture with broccoli mixture. Refrigerate for at least 1-2 hours for dressing to soften the broccoli.
Vegan Bacon-Flavored Broccoli Salad | Guess Who's Cooking | Healthy, plant based, vegan, vegetarian, dairy free, egg free, gluten free, low carb, low sugar

Spicy Orange Chicken

Spicy Orange Chicken | Guess Who's Cooking | Healthy, low carb, dairy free, and full of flavor! Gluten free if you use tamari, not soy sauce.

This spicy stir fry has a punch of orange flavor but is free of added sugar! Many Asian-style sauces have lots of added sugar, and that’s what makes them sticky (and not so healthy).

Spicy Orange Chicken

Serves 4
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Dietary Diabetic, Gluten Free
Meal type Lunch, Main Dish
This spicy stir fry has a punch of orange flavor but is free of added sugar! Many Asian-style sauces have lots of added sugar, and that's what makes them sticky (and not so healthy).

Ingredients

  • 1lb boneless skinless chicken breast (cubed)
  • juice of 1 orange (about 1/2 cup)
  • zest of 1 orange (about 1 tablespoon)
  • 1/3 cup low sodium chicken broth
  • 1/4 cup low sodium tamari or soy sauce
  • 1 tablespoon chili sauce, such as sambal oelek
  • 1 clove garlic (minced)
  • 1/2 Medium onion (diced)
  • 1 cup broccoli florets
  • 2 cups bell pepper (chopped)
  • 2 tablespoons oil, such as canola, peanut, or grapeseed (divided)

Directions

Step 1
In a medium bowl, marinate chicken in orange juice for about 20 minutes.
Step 2
Meanwhile, combine chicken broth, tamari and orange zest and set aside.
Step 3
Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Drain orange juice from chicken and place chicken in pan. Cook, stirring occasionally, until chicken in golden on the outside and opaque on the inside. Remove from pan.
Step 4
Add remaining oil to pan, then add onions and cook for 2 minutes, stirring occasionally. Add garlic and cook 30 seconds. Add broccoli and cook 2 minutes. Add bell peppers, and cook 2 minutes.
Step 5
Add chicken back to pan and stir. Pour sauce over mixture and stir. Cook until heated thoroughly and vegetables are just fork tender.

31 Healthy Game Day Recipes

25 Healthy and Fun Game Day Recipes | Guess Who's Cooking | Recipes are mostly minimally processed, plant-based, and low in added sugar and refined flours. Perfect for the Super Bowl!

This is an updated post from last year. There are a few new recipes that were too good not to include this year, so they are shown below with their photo next to the recipe name. It’s now 25 recipes + 6 bonus recipes to share during the big game. For those with special needs or tastes, many recipes are:

  • Made with whole, real foods
  • Vegan
  • Lower-carb
  • No-sugar-added

Appetizers, Sides, & Snacks

Asian Cole Slaw

Baked Falafel

Bean & Corn Dip

Broiled Green Bean Fries  Broiled Green Beans (like fries!)

Brussels Sprouts Chips

Chex Mix Pumpkin Seeds

Eggplant “Fries”

Guacamole Deviled Eggs Guacamole Deviled Eggs

Layered Mediterranean Dip Layered Mediterranean Dip

Mexican Zucchini Fritters

Pizza Hummus

Rosemary Sesame Pecans

Salt and Vinegar Pumpkin Seeds

Savory Roasted Chickpeas

Vegetarian Baked Beans (lower sugar)

Entrees

Cajun Meatloaf

Cauliflower Pizza Crust

Copycat Chipotle Barbacoa

Fishy Nuggets

Mexican Taco Meatloaf

Personal Portabello Pizzas

Pizza Omelet

Slow Cooker Barbecue Chicken

Slow Cooker Buffalo Chicken

White Chicken Chili (dairy-free)

Desserts

Banana Ice Cream | GuessWhosCooking.com | Healthy, easy, gluten free, dairy free, vegan, vegetarian, low carb, no sugar added, 2 ingredients 2 Ingredient Banana Ice Cream

Black Bean Brownies

Buckeyes

Chickpea Blondies

Peanut Butter Chocolate Apple Nachos - healthy dessert that is gluten free, low in added sugar, and can be made dairy free and vegan. Guess Who's Cooking  Peanut Butter & Chocolate Apple Nachos

Poppy Chow (chocolate peanut butter popcorn) | GuessWhosCooking.com | Less calories, carbohydates, and sugar, gluten free, egg free, can be made vegan and dairy free Poppy Chow

Roasted Cauliflower with Tahini Sauce

Roasted Cauliflower with Tahini Sauce | GuessWhosCooking.com | Healthy, dairy free, vegan, vegetarian, low carb, gluten free, plant based

Goodbye steamed cauliflower. Bland vegetables are no match for caramelized, roasted cauliflower coated with a creamy sauce with a punch!

Roasted Cauliflower with Tahini Sauce

Ingredients

  • 1 head cauliflower (cut into 1 inch florets)
  • 2 tablespoons extra virgin olive oil
  • 1/2 cup tahini
  • 1/4 cup lemon juice
  • 1/4 cup fresh parsley (minced)
  • 1/4 cup water
  • 1 clove garlic (minced and mashed)
  • 1/4 teaspoon salt

Directions

Step 1
Preheat oven to 400˚F. Toss cauliflower with olive oil and spread into an even layer on a baking sheet.
Step 2
Bake 20-25 minutes, flipping once or twice, until cauliflower is tender and caramelized.
Step 3
Meanwhile, whisk together tahini, lemon juice, parsley, garlic and salt. Add water 1 tablespoon at a time until reaching desired consistency, which should be thinner than a paste but not runny. Toss with cauliflower, garnish with parsley, and serve warm.

Roasted Cauliflower with Tahini Sauce | GuessWhosCooking.com | Healthy, dairy free, vegan, vegetarian, low carb, gluten free, plant based

Roasted Cauliflower with Tahini Sauce | GuessWhosCooking.com | Healthy, dairy free, vegan, vegetarian, low carb, gluten free, plant based

Carrot Pancakes

Carrot Pancakes | GuessWhosCooking.com | Healthy, easy, gluten free, dairy free, vegetarian, low carb

Carrot Pancakes

Serves 4
Prep time 10 minutes
Cook time 20 minutes
Total time 30 minutes
Meal type Appetizer, Side Dish, Snack
These carrot pancakes are healthy and delicious and make a great side dish.

Ingredients

  • 1lb carrots (grated)
  • 4 large eggs (beaten)
  • 1/4 cup almond meal, nut meal, or whole wheat flour (or other flour substitute)
  • 1/4 cup olive oil
  • salt to taste

Directions

Step 1
Combine carrots, eggs, flour, and salt and mix until well combined.
Step 2
Heat a large skillet over medium high heat with 2 tablespoons oil. Add 1/2 cup carrot mixture and flatten into a 1/2-inch thick patty and repeat until pan is full. Flip patties when the underside is golden brown. When both sides are golden brown, transfer to a paper towel to drain.
Step 3
Add 1/2 cup carrot mixture and flatten into a 1/2-inch thick patty and repeat until pan is full. Flip patties when the underside is golden brown. When both sides are golden brown, transfer to a paper towel to drain.
Step 4
Repeat step 3 until all carrot mixture is used, adding more oil to the pan as needed.

Carrot Pancakes | GuessWhosCooking.com | Healthy, easy, gluten free, dairy free, vegetarian, low carb

Mediterranean Salmon Salad

Mediterranean Salmon Salad

This recipe puts a healthy Mediterranean twist on tuna (or salmon) salad and uses hummus instead of mayonnaise. You can leave out any ingredients that you dislike, or add in new ingredients like capers, fresh tomatoes or cucumber, feta cheese, or fresh basil.

Mediterranean Salmon Salad

Serves 2
Prep time 10 minutes
This recipe puts a healthy Mediterranean twist on tuna (or salmon) salad and uses hummus instead of mayonnaise. You can leave out any ingredients that you dislike, or add in new ingredients like capers, fresh tomatoes or cucumber, feta cheese, or fresh basil.

Ingredients

  • 1 6-oz can salmon or tuna (drained)
  • 1/4 cup red bell pepper or other color (diced)
  • 1/4 cup jarred artichoke hearts (quartered)
  • 2 tablespoons olives (sliced)
  • 2 tablespoons sundried tomatoes (julienned)
  • 2-3 tablespoons hummus
  • 1 tablespoon fresh parsley (minced)
  • 1 teaspoon lemon juice

Directions

Step 1
Combine all ingredients, starting with 2 tablespoons hummus. Add more if necessary to reach desired consistency. Serving suggestions: on mini bell peppers, in a lettuce or collard wrap, in a sandwich on whole grain bread, or on top of a salad.

Mediterranean Salmon Salad Mediterranean Salmon Salad Mediterranean Salmon Salad