DANIELLA CHACE

40 Lunch Recipes (edited 1:41)


Beat Breast Cancer – Lunch 

Table Of Contents

Salads

Cherry Tomato and Ginger Salad

Cucumber and Toasted Hemp Seed Salad

Avocado and Citrus Salad

Spinach Pistachio Salad

Curried Chickpea Salad

Creamy Garlic and Walnut Salad

Soups 

Golden Lentil Stew

Borscht

Moroccan Split Pea

Rosemary Veggies

Sandwiches 

Smashed Chickpea Salad Sandwich

Thai Veggie Wrap

Fresh Hummus Sandwich

Grilled Banana Nut Sandwich

SALADS

CHERRY TOMATO AND GINGER SALAD

4 cups dark leafy greens, chopped

2 cups cherry tomatoes

Dressing:

2 cloves garlic, pressed 

3 tablespoons tamari

2 tablespoons fresh ginger, pressed

2 tablespoons walnut oil

1 tablespoon brown mustard

1 tablespoon lemon juice

1 tablespoon balsamic vinegar

Optional: Top with berries, sliced toasted almonds, or toasted hulled hemp seed.

Wash greens and tomatoes and set aside to dry. To make the dressing, press garlic and ginger through a garlic press into a bowl and add the remaining ingredients. Chop greens, then drizzle the dressing over the greens and tomatoes and toss well. Serve immediately.

Serves 4

Nutrition Facts (per serving): 

Calories 80  Fat 7  Carbs 3  Fiber 1  Protein 2

CUCUMBER AND TOASTED HEMP SEED SALAD

2 cucumbers, peeled and sliced thin

1 garlic clove, minced

1/2 cup red onion, thinly sliced

1/2 cup hulled hemp seed, toasted

1 tablespoon rice vinegar

1 tablespoon extra virgin olive oil

1 teaspoon fresh dill, chopped

Combine all ingredients in a medium serving bowl. Chill before serving.

Serves 4

Nutrition Facts (per serving): 

Calories 140 Fat 9 Carbs 7 Fiber 3 Protein 6

Tip: Hulled hemp seed provides fiber, essential fatty acids, and 3 grams of protein per tablespoon.

AVOCADO AND CITRUS SALAD 

1 avocado, peeled and pitted

1 orange, peeled

4 cups mixed greens

1 cup basil leaves

1/2 cup toasted hulled hemp seed

1 tablespoon lemon juice

1 tablespoon tamari

1 tablespoon extra virgin olive oil

1 teaspoon maple syrup

Wash greens and basil leaves and dry on a clean tea towel. Combine lemon juice, olive oil, maple syrup, and hemp seeds in a bowl and stir well. Toss greens, basil, avocado, and orange in a bowl with the dressing and serve.

Serves 4

Nutrition Facts (per serving): 

Calories 170  Fat 4  Carbs 31  Fiber 10  Protein 7

Tip: Green leaf, romaine, red leaf, butterhead, and crisphead lettuce all contain concentrated carotenoids.

SPINACH PISTACHIO SALAD

2 dried apricots, sliced 

2 cups spinach leaves

1 cup cherry tomatoes

1/4 cup red onion, thinly sliced

1/4 cup pistachio nuts, hulled

1/4 cup chia seed

1 tablespoon extra virgin olive oil

1 tablespoon lemon juice

Salt and black pepper to taste

Wash spinach leaves and pat dry. Combine all ingredients together and toss.

Serves 2

Tip: [SIDEBAR]A one-ounce serving of chia seeds contains 4 grams of protein, 11 grams of fiber, and about 5 grams of omega-three fatty acids.

HUMMUS SALAD or SANDWICH

4 slices whole-grain bread

1 can chickpeas

2 tablespoons vegan mayonnaise

2 tablespoons celery, minced

1 teaspoon lemon juice

1 teaspoon curry powder

Salt to taste

Optional: 

2 tablespoons golden raisins

Combine tuna with mayo, celery, lemon juice, and curry powder. Salt to taste. Enjoy as a salad on a bed of mixed greens or as a sandwich on toasted whole-grain bread. 

The curried tuna is wonderful on salads as well.

Serves 2

Nutrition Facts (per serving): 

Calories 307  Fat 13  Carbs 27  Fiber 3  Protein 17

CREAMY GARLIC AND WALNUT SALAD

1/2 cup organic salad greens, washed and chopped

1 tomato, sliced

1/4 cup chopped walnuts

2 tablespoons vegan mayonnaise 

1 tablespoon lemon juice

1 clove garlic, pressed 

1/2 teaspoon turmeric powder

Pinch of cayenne pepper

Salt and pepper to taste

Mix salad with mayo, lemon juice, garlic, ginger, turmeric, cayenne, salt and pepper, and walnuts. Build a sandwich on toasted bread with greens and tomato slices.

Serves 2

Nutrition Facts (per serving): 

Calories 242 Fat 10 Carbs 7 Fiber 3 Protein 30

SOUPS

GOLDEN LENTIL STEW

A nourishing and hearty stew brightened with vibrant turmeric and fresh herbs.

4 cups vegetable stock

2 cups water

1 cup dried green lentils, rinsed 

1 cup dried red lentils, rinsed

1 cup fresh cilantro, finely chopped

1 cup tomatoes, chopped

1 medium onion, chopped   

3 stalks celery, chopped

2 carrots, chopped 

3 cloves garlic, minced

2 tablespoons extra virgin olive oil

1 tablespoon lemon juice

1 tablespoon dried turmeric

1 tablespoon fresh ginger, minced or 1 ½ tsp dried ginger

2 teaspoon dried thyme

1 ½ teaspoon ground cumin

1 teaspoon ground coriander

¼ teaspoon freshly ground pepper

¼ teaspoon cayenne

1 teaspoon salt or more to taste

Heat olive oil in the base of a large pot. Sauté onion, carrot, and celery over medium heat until onions are translucent. Add garlic, ginger, and spices and cook until fragrant, about one minute. Add lentils, tomatoes, broth, and water and bring to a gentle boil. Reduce heat to low, cover and simmer until lentils are tender, about 40 minutes. Stir in fresh lemon juice and top generously with parsley and cilantro. 

Serves 6

Nutrition Facts (per serving): 

Calories 183  Fat 6  Carbs 25  Fiber 7  Protein 7

BORSCHT 

An Eastern European classic made with sweet, earthy beets. Can be enjoyed hot or chilled.

4 cups vegetable broth

4 medium beets, peeled and finely chopped, about 3 cups

2 carrots, diced

1 medium onion, chopped

1 cup red cabbage, shredded

½ cup Italian parsley, finely chopped

½ cup cashew cream (optional)

3 garlic cloves, minced

2 tablespoons extra virgin olive oil

1 teaspoon tamari

½ teaspoon apple cider vinegar

1 bay leaf

1 teaspoon dried dill

½ teaspoon dried thyme

½ teaspoon salt or to taste

¼ teaspoon ground black pepper or to taste

In the base of a large pot, warm olive oil over medium heat. Add onion, carrot, and beets and saute until onion softens. Add garlic and dried herbs and stir until fragrant, about one minute. Add shredded cabbage and stock and bring to a vigorous simmer. Cover and lower heat, cook for 40 minutes or until beets are very tender. Discard bay leaf and stir in vinegar. Top soup with fresh parsley and a dollop of cashew cream. Serves 4.

Serves 4

Nutrition Facts (per serving): 

Calories 107  Fat 2  Carbs 24  Fiber 8  Protein 4

Tip: Beets are a rich source of carotenoids, which provide protection against the development and progression of breast cancer.

MOROCCAN SPLIT PEA SOUP

A luscious and hearty soup with fragrant spices and a citrusy kick.

6 cups water or vegetable stock

1.5 cups dried split peas, soaked for at least 3 hours and drained

1 medium carrot, diced

1 white onion, diced

1 cup packed fresh spinach

1 lemon, juiced

7 cloves garlic, minced

3 tablespoon extra virgin olive oil

2 teaspoons ground cumin

1 ½ teaspoon ground smoked paprika

1 teaspoon salt or more to taste

½ teaspoon ground sage

½ teaspoon dried thyme

Ground pepper to taste

In the base of a large pot or dutch oven, heat 2 tbsp of olive oil over medium heat. Add onion and carrot and cook until onion is translucent and carrot softens. Add garlic and spices, cook for 1 minute or until fragrant. Add split peas and water or stock and bring to a simmer. Cover pot and gently simmer for 45-60 minutes or until peas begin to break down. Just before serving, stir in fresh spinach and lemon juice. If needed, thin with more liquid to desired consistency. Garnish with a drizzle of olive oil and pinch of paprika. Serves 4

ROSEMARY VEGGIES 

3 stalks celery, chopped

1 onion, chopped

2 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar

1 tablespoon fresh rosemary, chopped 

1 teaspoon lemon juice

1 teaspoon brown mustard

Salt and pepper

Preheat over to 350. Place chicken, onion, and celery in a baking dish. Blend the remaining ingredients in a food processor until smooth. Pour the marinade over the chicken and bake until well done. Use a meat thermometer to be sure the chicken is thoroughly cooked.

Serves 8

Nutrition Facts (per serving): 

Calories 193  Fat 9  Carbs 3  Fiber 1  Protein 22

SANDWICHES

THAI VEGGIE WRAP 

A flavorful wrap (or sandwich) packed with fresh herbs and veggies and drizzled with a zesty Thai peanut sauce. 

For wrap:

2 large wraps, tortillas, pitas, or small baguettes

1 carrot, grated

2 scallions, thinly sliced

½ cucumber, thinly sliced

½ red bell pepper, thinly sliced

½ cup red cabbage, shredded

½ cup cilantro

2 lime wedges

For sauce:

¼ cup creamy peanut butter or sunflower seed butter

2 tablespoons fresh lime juice

1 tablespoon tamari

1 teaspoon fresh ginger, finely minced or ½ teaspoon dried ginger

1 teaspoon maple syrup

Cayenne to taste

Salt to taste

Combine all ingredients for peanut sauce in a small bowl or blender. Whisk or blend until creamy and smooth. Thin sauce with water if needed, one tablespoon at a time, until desired consistency is reached. Divide prepared vegetables between two wraps or baguettes, drizzle with peanut sauce, and serve with extra lime wedges. Served two.

SMASHED CHICKPEA SALAD SANDWICH

With the addition of seaweed, this chickpea sandwich is a delicious alternative to a classic tuna sandwich. Enjoy with fresh crunchy veggies on your favorite bread.

4 slices whole-grain bread

1 ½ cup chickpeas, cooked and drained

2 stalks celery, finely chopped

2 tablespoons vegan mayonnaise 

1 tablespoon dried wakame seaweed

1 teaspoon dried dill

1 teaspoon tamari

1 teaspoon fresh lemon juice

Salt and ground pepper to taste

Sandwich toppings:

1 tomato, thinly sliced

¼ cucumber, peeled and thinly sliced

½ red onion, thinly sliced

Fresh lettuce or spinach

Crumble seaweed into a shallow bowl and soak with ½ cup filtered water for 5 minutes or until seaweed is tender. Drain and press out extra moisture with a clean towel. In a medium bowl, gently mash chickpeas with a fork. Add drained seaweed, celery, mayo, lemon juice, tamari, and seasonings. Stir to combine. Serve on your favorite bread with sliced veggies of choice. Also great over a bed of fresh greens.

Serves two. 

FRESH HUMMUS SANDWICH

A quick lunch loaded with crunchy veggies and creamy hummus and avocado.

4 slices bread, lightly toasted

½ tomato, thinly sliced

½ English cucumber, thinly sliced

½ cup sprouts or baby spinach

½ avocado, mashed

¼ red onion, thinly sliced

¼ bell pepper, thinly sliced

2 tablespoons hummus

1 tablespoon mustard

Freshly ground pepper

Spread hummus, mashed avocado, and mustard evenly over bread slices. Layer prepared veggies on bread and top with freshly ground pepper. Makes two sandwiches. 

GRILLED BANANA NUT SANDWICH

4 slices of bread

1 banana

2 tablespoons nut or seed butter

1 tablespoon hemp seeds

1 tablespoon coconut oil 

Pinch cinnamon

Pinch sea salt

Optional sandwich add ins: chopped nuts, seeds, dried fruit, coconut flakes, or dairy-free dark chocolate

Mash banana, hemp seeds, cinnamon and salt together with a fork and spread evenly over two slices of bread. On remaining slices spread your favorite nut butter. In a frying pan, melt coconut oil over medium heat. Toast sandwiches on both sides until golden brown for about 2-5 minutes. Makes two sandwiches. 

Hazelnut & Dried Cherry Trail Mix

2 cups toasted hazelnuts

2 cups dried cherries

Combine and snack!

Serves 4