Healthy Lunch Recipes

602846_10202526608907507_1600909910_nZucchini/Broccoli/Cauliflower Soup

*will make 2-3 servings

This is one of my favorite soup recipes!  You can choose what veggies to use, it has NO dairy and is high in protein and a perfect balance for you.


  • 1 large or 2 small zucchini, cut into chunks
  • 1 cup brocoli & 1 cup cauliflower ( optional)
  • 1/2 cup raw cashews
  • Himalayan salt or Bragg® Liquid Aminos (to taste)
  • Herbal seasoning or fresh herbs, like basil or dill (optional; to taste)
  • Extra Steamed vegetables (optional; for chunky soup)
  • toasted pine nuts ( optional for top of soup)


Soak cashews in enough water to cover for 1 hour. Drain cashews. Put raw vegetable in enough water to cover them, add some seasonings to water ( Himalayan or sea salt, herbs)  and boil on the stove for just a few minutes **do not overcook- you don’t want mush you just want blanched lightly cooked firm veggies for the most flavor

Combine cashews and 1 cup of the water you cooked your vegetables into a blender.  Blend well. Then add vegetables to blender and mix until smooth, adding water as needed for desired consistency.  Taste and add additional seasonings as needed ( brags amines, himalayan or sea salt, herbs)  You can also add your additional veggies and lightly pulse to make the soup chunky if desired.

If your water was hot when you blended soup is ready to eat, if it was not you can pour into saucepan and reheat gently, but do not boil.

my favorite topping: toasted pine nuts  196135_4197504536926_466541225_n

how to: take raw pine nuts and put into a skillet on medium heat the stove – add a little salt ( sea or himalayan preferred) toss around as the nuts brown.  they have their own oil so do NOT add any oil.  once brown, immediately pour onto a plate so they don’t continue to cook.burn in the hot skillet

use a tablespoon to top your soup…fabulous !!




Raspberry Spinach Salad:

Baby spinach and mixed greens
Other vegies you like ( my favs are cucumber, asparagus, brocolli cut up )
Fresh fruit: strawberries, raspberries, pears, apples, oranges (you choose!)
walnuts are a great add in; Cheese is optional but gorgonzola, blue or feta are great
Protein: add your favorite protein – we like chicken or grilled shrimp


 Raspberry Maple Dressing

  • ½ cup orange juice and olive oil 
  • ½ cup nonfat greek yogurt
  • 2  tablespoons maple syrup
  • 2-3 tablespoons raspberry vinegar ( can use apple cider, rice or balsamic )
  • Salt and pepper to taste

Whisk together ingredients in a large bowl and adjust seasonings to taste



Quinoa Avocado Medley Salad

½ cup cooked Quinoa ( red, white)
¼ cup cooked lentils or mung beans
¼ tomato, diced
¼ large cucumber, peeled and diced
¼ red bell pepper diced
½ avocado diced
Lettuce or cabbage ( put salad on top of a bed of lettuce)

1 Tbsp. extra virgin olive oil
1 Tbsp. fresh lemon juice
1 Tbsp red wine vinegar
2 Tbsp. finely minced fresh parsley
1 Tbsp. finely minced fresh cilantro
Himalayan salt or Bragg® Liquid Aminos (to taste)

This FABULOUS recipe was used in our Ultimate Reset Cleanse to lose weight and lower cholesterol!

Lentil Lime Salad
1 cup cooked green lentils
½ cup grated raw carrot
¼ cup finely chopped fresh cilantro leaves
1½ tsp. sesame oil (or more, to taste)
2 Tbsp. fresh lime juice (or more, to taste)
Bragg® Liquid Aminos or Himalayan salt (to taste)
¼ tsp. ground cumin (or more, to taste)
Herbal seasoning (to taste; optional)




Sweet Potato Red Pepper Soup

1 sweet potato
½ red bell pepper
1 cup vegetable broth or water
1 tsp. finely grated peeled ginger root
1½ tsp. extra virgin olive oil
2 tsp. miso paste, diluted in 1 tsp. hot water
Tamari or Bragg® Liquid Aminos, Himalayan salt, and herbal seasoning (to taste)


Peel and cube sweet potatoes. Cook in boiling water until tender. Drain and set aside. Meanwhile, roast a whole red bell pepper on gas stovetop or grill, turning frequently until evenly charred on the outside OR in your oven at 400 degrees for 15 to 20 minutes, turning every 10 minutes or until skin is charred.
Put pepper in bowl and cover with towel for 10 minutes to steam. Clean off skin and seeds by running under cool water. Remove seeds, cut in quarters, and chop one quarter into ½-inch cubes. (Set remainder of pepper aside for another use.)
Place sweet potato, pepper, broth or water, ginger, oil, and miso in blender. (If you want chunky soup, set aside some chunks of pepper.) Blend thoroughly, adding more liquid to achieve desired soup consistency. Transfer to a pot and gently heat on low until hot. Add tamari or aminos, salt, and seasoning as desired. Serves 1.


 All of these Recipes were utilized in our Ultimate Reset Cleanse to lose weight and lower cholesterol CLEANSE TODAY



Served on a bed of lettuce

Edamame salad served on a bed of lettuce

Amazing Vegan Edamame Salad or dip 

I love this simply fabulous replacement for your traditional tuna or chicken  salad using chick peas and shelled edamame as the base.
Serve it rolled up in a wrap, scoop onto a bed of baby greens or as a dip serve with pita chips or blue corn tortilla chips.

2 cans chickpeas, drained & rinsed
I also add 1 cup of shelled edamame ( optional )
1/2 small red onion, diced (optional) or green onions
2 tbl capers, drained
1 tbl freshly chopped dill
1/4 c. chopped walnuts  ( optional )
3 tbl grapeseed Vegenaise
1 tbl dijon mustard
splash of fresh lemon juice
** these ingredients I mix in if I am making a dip or I put on top if I am serving as a salad
avocado ( 1/4 per serving of salad or 1 whole avocado if making a dip)
1/2 cup bruschetta tomatoes
1/4 cup olive tepenade ( chopped greek olives)

Using a food processor fitted with the S-blade, grind chickpeas ( and edamame ) until flaky. Transfer to a bowl. Stir in Vegenaise then add in remaining ingredients; mix well with a fork to incorporate.
Season with salt & pepper

 **the basis for this recipe came from Melissa Costello @  I participated in her 30 day Vegan Cleanse and it was a fabulous learning experience


Baked Squash ( I used Kabocha squash- you can use any squash ) 

3 cups of cooked squash  ( if uncooked bake longer )

1 tsp cinnamon ( or a combination of cinnamon, allspice, nutmeg)

1 Tblsp coconut oil

a few Tblsp almond or coconut milk if squash is dry

a few dashes of himalayan salt

cube or mash squash ; mix in bowl with all ingredients; pour into a pan lightly sprayed with olive oil

lightly drizzle maple syrup across top of squash

top with chopped nuts ( pecans, almonds, walnuts- you pick!)


** in this recipe you can use squash and/or sweet potatoes


Asian Cabbage Salad 


  • 3 Tbsp. rice vinegar
  • 2 Tbsp. fresh lime juice
  • 2 Tbsp. toasted sesame oil
  • 1½ tsp. fresh ginger juice
  • 2 Tbsp. Bragg® Liquid Aminos
  • ½ head Napa or Savoy cabbage (or regular green cabbage)
  • 1 c shredded carrots
  • ¼ small red onion, thinly sliced
  • 1½ green onion, thinly sliced
  • 1/4 cup chopped jicama or water chestnuts
  • 2 Tbsp. roughly chopped cilantro
  • 1/2 cup edamame
  • 2 Tblsp. raw or toasted cashews
  • Himalayan salt (to taste)


Mix first 5 ingredients in a small bowl. Toss with remaining ingredients and let marinate in refrigerator for at least 15 minutes. Serves 1.


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