Daily Dish: No Cook Depression Ass-kicking lunches

Yesterday we looked at a couple of ways to pack our breakfast with lots of depression kicking nutrients without cooking. Today, we are going to look at some lunches.

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Turkey Sandwich

Turkey sandwich with your choice of turkey on whole wheat (whole grain) bread with mustard, layered with greens and a tomato.

serve with a side of peanut or other nut butter on celery

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Turkey pastrami and Kraut

  • 2 slices turkey pastrami
  • 5 thin slices apple
  • 2 tablespoons drained sauerkraut
  • 1 thin slice reduced-fat Swiss cheese
  • 1 large slice rye bread, cut in half

Arrange all your ingredients with the sauerkraut in the middle so it doesnt make your bread soggy

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Dolmas Wrap

  • 1/2 cup shredded romaine lettuce
  • 1/4 cup chopped cucumber
  • 1/4 cup chopped tomato
  • 1/4 cup low-fat plain yogurt
  • 1 tablespoon crumbled feta cheese
  • 1/8 teaspoon garlic powder
  • 1 whole-wheat lavash (see Note), or whole-wheat wrap
  • 3 prepared dolmas (see Note)

Dolmas are stuffed grape leaves that are traditionally filled with chopped vegetables, grains and sometimes ground meat. Find prepared dolmas in cans or jars near other Middle Eastern ingredients and at some supermarket salad bars.

Lavash is thin, Middle Eastern bread found near other wraps and tortillas. It’s a great alternative to flour tortillas for rolling sandwich ingredients into a wrap. Depending on the brand and size, one serving may be one whole bread or half of the bread—check the nutrition panel on the back of the package.

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Mediterranean Tuna Antipasto Salad

  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
  • 1 large red bell pepper, finely diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 1/2 teaspoons finely chopped fresh rosemary
  • 1/2 cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • 1/4 teaspoon salt
  • 8 cups mixed salad greens

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Smoky Ham & Corn Salad

  • 1/3 cup reduced-fat sour cream
  • 2 tablespoons distilled white vinegar
  • 1 teaspoon paprika, preferably smoked (see Shopping Tip)
  • 1/4 teaspoon salt
  • 8 cups trimmed frisée, (about 1 large head) or 8 cups mixed salad greens
  • 1 medium tomato, diced
  • 1 cup fresh corn kernels, (from 1 large ear; see Tip)
  • 1 cup croutons, preferably whole-grain
  • 3/4 cup diced ham, (about 4 ounces)

Whisk sour cream, vinegar, paprika and salt in a large bowl. Add frisée (or salad greens), tomato, corn, croutons and ham; toss to coat.

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Power Salad

Creamy Dill Ranch Dressing

  • 1 small shallot, peeled
  • 3/4 cup nonfat cottage cheese
  • 1/4 cup reduced-fat mayonnaise
  • 2 tablespoons buttermilk powder
  • 2 tablespoons white-wine vinegar
  • 1/4 cup nonfat milk
  • 1 tablespoon chopped dill
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Salad

  • 6 cups mixed salad greens
  • 1 cup shredded carrots
  • 2 tablespoons red onion, chopped
  • 10 cherry tomatoes
  • 4 slices roast turkey breast, cut up (3 ounces)
  • 2 slices reduced-fat Swiss cheese, cut up (2 ounces)

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Spicy Thai Shrimp Salad

  • 2 tablespoons lime juice
  • 4 teaspoons fish sauce, (see Note)
  • 1 tablespoon canola oil
  • 2 teaspoons light brown sugar
  • 1/2 teaspoon crushed red pepper
  • 1 pound cooked and peeled small shrimp
  • 1 cup thinly sliced red, yellow and/or orange bell pepper
  • 1 cup seeded and thinly sliced cucumber
  • 1/4 cup mixed chopped fresh herbs, such as basil, cilantro and/or mint

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Peanut Tofu Wrap

  • 1 tablespoon store-bought Thai peanut sauce
  • 1 8-inch whole-wheat flour tortilla
  • 2 ounces thinly sliced seasoned baked tofu
  • 1/4 cup sliced red bell pepper
  • 8 thinly sliced snow peas

Spread peanut sauce on the tortilla. Place tofu, peppers and snow peas in the center; fold the sides over the filling and roll up.

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Salmon Salad Bento Lunch

  • 1/2 cup boneless, skinless canned salmon, flaked (2 1/2 ounces)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon lemon juice
  • 2 kalamata olives, pitted and diced
  • 1 teaspoon minced red onion, or to taste
  • 1 teaspoon minced fresh parsley
  • 1 teaspoon rinsed and chopped capers
  • 1/2 cup watercress, tough stems removed
  • 1 ounce small whole-grain crackers, (about 16)
  • 1 cup mixed vegetables, such as bell peppers and carrots, cut into sticks
  • 1 cup mixed grapes
  1. Combine salmon, oil, lemon juice, olives, red onion, parsley and capers in a small bowl.
  2. Pack the salmon salad, watercress and crackers in one medium container.
  3. Fill another medium container with vegetables and grapes.

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Shrimp Cobb Salad

  • 3 cups chopped hearts of romaine
  • 5 grape or cherry tomatoes
  • 1/4 cup sliced cucumber
  • 1 hard-boiled egg, sliced (see Tip)
  • 5 cooked peeled shrimp, (31-40 per pound)
  • Freshly ground pepper, to taste
  • 2 tablespoons light blue cheese dressing
  • Combine lettuce, tomatoes, cucumber, egg and shrimp in a bowl. Season with pepper. Toss with dressing and serve.
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Broccoli Salad with Creamy Feta Dressing

  • 1/3 cup crumbled feta cheese
  • 1/4 cup nonfat plain yogurt
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • 8 ounces broccoli crowns, trimmed and finely chopped (about 3 cups)
  • 1 7-ounce can chickpeas, rinsed
  • 1/2 cup chopped red bell pepper
    1. Whisk feta, yogurt, lemon juice, garlic and pepper in a medium bowl until combined.
    2. Add broccoli, chickpeas and bell pepper; toss to coat. Serve at room temperature or chilled.

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Artichoke and Ripe Olive Tuna Salad

  • 1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked (see Note)
  • 1 cup chopped canned artichoke hearts
  • 1/2 cup chopped olives
  • 1/3 cup reduced-fat mayonnaise
  • 2 teaspoons lemon juice
  • 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried

Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl.

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Tuscan-Style Tuna Salad

  • 2 6-ounce cans chunk light tuna, drained (see Note)
  • 1 15-ounce can small white beans, such as cannellini or great northern, rinsed (see Ingredient note)
  • 10 cherry tomatoes, quartered
  • 4 scallions, trimmed and sliced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1/4 teaspoon salt
  • Freshly ground pepper, to tasteCombine tuna, beans, tomatoes, scallions, oil, lemon juice, salt and pepper in a medium bowl. Stir gently. Refrigerate until ready to serve

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Turkey, Avocado and Hummus Wrap

  • 1 whole wheat tortilla
  • 2-3 tablespoons red pepper hummus
  • 3 lices low-sodium deli turkey
  • 1/4 avocado, sliced
  • Pickle slices

Spread tortilla with hummus, then layer on turkey, avocado, and pickle slices. Roll, then slice. Makes 1 wrap.

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Sweet Tuna Salad

  • 1 can tuna in water, drained
  • 2 tablespoon plain Greek yogurt
  • 1 tablespoon honey mustard
  • Salt and pepper
  • Optional add-ins: onions, baby carrots, cucumbers, celery, corn, dried cranberries, or chopped grapes

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Cheesy Chicken Wrap

  • 1 spinach tortilla
  • 1 Laughing Cow Sun Dried Tomato cheese wedge
  • Sliced deli meat (for an extra kick try Boar’s Head Cajun Chicken)
  • Tomato slices
  • Fresh spinach leaves
  • Any other fresh vegetables

1. Spread the Laughing Cow cheese wedge all over the tortilla.

2. Layer fresh spinach leaves on tortilla.

3. On one end, layer the deli meat, along with fresh vegetables.

4. Roll up starting with the end with meat and vegetables.

5. Slice in half and serve.

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Kick Ass Kale Salad

  • 2 cups kale, washed and roughly chopped
  • 1/4 cup garbanzo beans, rinsed and drained
  • 1/4 cup avocado, chopped
  • 1 handful alfalfa sprouts or pea shoots
  • 1 carrot, chopped
  • 1 Persian cucumber, chopped
  • 1/2 red pepper, chopped
  • 2 tablespoons sunflower seeds or chopped walnuts
  • Optional: 1/2 apple, chopped, 4 ounces grilled chicken or sliced turkey
  • 2 tablespoons dressing

Dressing Ingredients

  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon mustard
  • 1/2 lemon, juiced
  • Salt and pepper, to taste

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Mexican Cauliflower “Rice” Bowl

  • 1 head cauliflower
  • 1/2 red pepper
  • 1/2 cup black beans
  • 1/2 cup pineapple, cubed
  • 1/4 cup red onion
  • 1/2 avocado, cubed
  • 1 carrot, diced
  • Cilantro
  • Salsa
  • Cumin, cinnamon, red pepper flakes, salt, and pepper to taste

1. Cut cauliflower and red pepper into pieces and place in a food processor or blender. Pulse the pieces until they are the size and consistency of rice.

2. Transfer “rice” to a medium bowl. Top with remaining ingredients and sprinkle with cumin, cinnamon, red pepper flakes, and salt and pepper.

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So, what do you think? DO you think that you can find a couple of lunches here that you can stir yourself out of bed for? I mean some of these look really, really scrumptious! Sometimes I think if we eat healthy, it makes us want to eat more healthy foods…

 

 

 

sources:

http://www.fitnessmagazine.com/

http://www.eatingwell.com/

 

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