Lunch Menus

Southwest Corn and Black Bean Salad - 4 Servings
This bean, corn and nuts in this salad combine to create 19 grams of protein per serving. This is a very flavorful salad and easy to make ahead.
11⁄2 cups corn kernels (fresh or frozen)
1/3 cup pine nuts
1/4 cup lime juice
2 tablespoons extra-virgin olive oil 1/4 cup chopped fresh cilantro
2 (14.5 ounce) cans black beans, rinsed 2 cups shredded red cabbage
1 large tomato, diced
1/2 cup minced red onion

1. Place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes.
2. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. 
3. Freshly ground pepper and salt to taste just before serving.

Refrigerate until ready to serve.

Simple Orange and Red Onion Salad - 4 Servings  
Drizzled with a tangy dressing, this appealing salad makes a colorful and tasty alternative to the usual tossed salad. Plus, you can assemble it in minutes

• 4 cups torn romaine
• 2 medium navel oranges, peeled and sectioned
• 1 small red onion, sliced and separated into rings
• 1/4 cup olive oil
• 3 tablespoons red wine vinegar
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

On a serving platter, arrange the romaine, oranges and onion. In a jar with a tight-fitting lid, combine the remaining ingredients; shake well. Drizzle over salad; serve immediately.

Beautiful Green Salad - 6 Servings
Beautiful Green Salad
This is a basic green salad with a little “zip” to it.

 8 cups baby spinach leaves
1/2 medium red onion, sliced and separated into rings 1 cucumber, seeds removed and cut into 1⁄2” chunks
1 sweet orange, sliced into sections or triangles
1 1/2 cups naturally sweetened dried cranberries
1 cup roasted sliced almonds
1 cup balsamic vinaigrette salad dressing, or to taste

Yield: 6 servings
1. Place servings of spinach on to salad plates. Top with red onion, cucumber chunks, orange slices, cranberries, and sliced almonds in that order.
2. Drizzle dressing over each salad.

Cauliflower Mash
1 medium cauliflower, trimmed and diced
2 tablespoons extra-virgin olive oil
Salt and ground black pepper

Bring a Large Pot of water to a boil.  Add cauliflower and cook until very tender, about 10 minutes.  Reserve 1/4 cup of the cooking liquid and then drain well.  In a large bowl, mash cauliflower with reserved water with a potato masher or large fork until smooth but with texture.  Add oil, and combine well.  Season with salt and pepper.  Experiment with herbs and spices in this dish, such rosemary, thyme, or curry powder, (Warren, Amen & Hyman, 2013, pp. 315-316). 

Dr. Hyman’s Raw Kale salad - Serves 4
1 large bunch kale, stemmed and finely chopped
Zest and juice of 1 large lemon
1/4 cup extra-virgin olive oil
1 garlic clove, minced
1/8 teaspoon salt
1/4 cup toasted pine nuts
1/4 cup currants
1/4 cup currants
1/2 cup chopped pitted kalamata olives

Place the Kale in a large salad bowl, and add the lemon zest and juice, olive oil, garlic, and salt. Massage the mixture with your hands for 1-2 minutes to soften the kale.  Add the remaining ingredients and toss to combine.  Allow the salad to rest and soften for about 15 minutes before serving.  Kale said is best if eaten the same day, but can be stored overnight in the refrigerator,  
(Hyman, 2013).

Baked Sweet Potato Fries Servings 4
Prep time: 5 minutes
Cook time: 30 minutes
Sweet potato makes this golden oven fries much healthier than the fried white potatoes.  If you want to add a spicy touch, use Hungarian hot paprika (Agatston, 2005, p. 282).
2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1 teaspoon salt
1/2 teaspoon paprika

Heat over to 425 F.
Slice each sweet potato lengthwise into 8 pieces. Toss with oil, salt, and paprika.  Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.  Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more.  Serve hot with a veggie burger without bread.

Lunch Soups

Lunch Soup - Black Bean Soup
- 4 Servings
In a medium saucepan, heat 1 tablespoon extra-virgin olive oil over medium heat.  Add 4 thinly sliced scallions, 1 thinly sliced celery stalk, 4 minced garlic cloves, 2 teaspoons ground cumin, 1/8 teaspoon cayenne, and a pinch of salt and freshly ground black pepper.  Cook, stirring occasionally, until vegetables soften.  Add 2 (15-ounce) cans black beans and their liquid, 1 (15-ounce) cans black beans and their liquid, 1 (15-ounce) can diced tomatoes with juices, and 1 1/2 cups lower-sodium vegetable broth.  Bring to a simmer and cook for 10 minutes.  Transfer 2 cups of soup to a blender and prices until smooth. Return soup to the pan and stir to combine.  Return to a simmer and cook for 10 minutes longer.  Season with 1 tablespoon fresh lime juice and adjust seasonings.  Serve hot with hot pepper sauce and extra scallions on the side (Agatston, 2008, p. 204). 

Lunch Soup - Provencal White Bean Soup - 6 Servings
The addition of basil, rosemary, and thyme turns simple blended soup into heady French-style fare.  Add a little extra vegetable broth if you prefer a thinner version.  Ingredients are as follows: 1 tablespoon extra-virgin olive oil, 1 small onion, chopped, 1 celery stalk, finely chopped, 2 garlic cloves, smashed and peeled, 1/2 teaspoon dried basil, 1/2 teaspoon dried rosemary, 1/4 teaspoon dried thyme, 1/4 teaspoon salt, 1 (15-ounce) can cannelloni or Great Northern beans, drained and rinsed, 1 1/2 cups low-sodium vegetable broth, and freshly ground black pepper to taste. In a large saucepan, heat oil over medium-high heat.  Add onion, celery, garlic, basil, rosemary, thyme, and salt; reduce heat to medium-low and cook, stirring occasionally, 15 minutes, or until vegetables are softened. Add beans and stir to combine.  Using a large metal spoon, transfer about 3/4 of the bean mixture to a blender (if you prefer smoother soup). Then add broth and puree until smooth. Return mixture to the saucepan, stir to combine, and bring to a simmer just to heat through. Season with additional salt and pepper to taste.  Serve warm (Agatston, 2008, p. 206).

Lunch Soup - Chock-Full of Veggies Chili - 4 (2-cup) Servings 
This basic vegetarian chili is thick and hearty.  Ingredients are as follows:  1 tablespoon extra-virgin olive oil; 2 bell peppers (any color), chopped; 1 1/2 cups chopped mushrooms; 1 large onion, chopped; 2 celery stalks, chopped; 3 garlic cloves, minced; 1 tablespoon chili powder; 1 tablespoon dried oregano; 1 tablespoon ground cumin; 1/4 teaspoon salt; 2 (15-ounce) cans pinto beans; and 1 (14.5 ounce) can no-salt-added diced tomatoes, with juices.  In a large saucepan, heat oil over medium heat. Add peppers, mushrooms, onion, celery, and garlic; cook, stirring, until vegetables begin to soften, about 7 minutes. Add chili powder, oregano, cumin, and salt; cook, stirring occasionally, 5 minutes more.  Add beans and tomatoes with their juices.  Bring to a gentle simmer and cook, stirring occasionally, until chili is fragrant and slightly thickened, 25 to 30 minutes.  Serve warm (Agatston, 2008, p. 224).