Let’s talk Lunch!

Let’s face it, we are all busy people! We run around all day from the moment we wake up. The key to feeding yourself right is to have a plan….otherwise when the afternoon munchies arrive you will want to grab anything that’s handy. Don’t get stuck in the “fast food” trap, instead let’s talk about having some good ideas, that are quick, convenient and ready to grab.

1. The easiest thing to do is pack up your lunch the night before. Pack up some of your leftovers from dinner and have them ready to grab in the morning.

2. A sandwich is okay….a sandwich loaded with veggies is even better…a sandwich, loaded with veggies and put in a wrap instead of a big bun or bread is even better, or best yet, take all your sandwich fixings and roll them in a large lettuce leaf. I love Ezekiel wraps, look for them in the refrigerator section at the grocery store. Skip the chips and pair your wrap with fruits like apples or pears or berries or veggies like carrots, celery and radish.

3. Salads! For my week I like to keep a big batch of a couple different kinds of salad that I can just grab throughout the week. A simple green salad can be upgraded just by adding chicken, nuts, seeds, peppers, onions, olives or whatever veggie you love! Try the recipe to the left….I’ll be sending more out as we go through the challenge!

4. Soups!! Even though it’s hot outside, the air conditioning is probably blasting at your work and soup or chili may taste good. Again, it has the advantage of making a big batch on Sunday and having it ready to go in your refrigerator all week! Watch for soup recipes in future emails!

5. Spring Rolls!! Again, I make up a huge batch at the beginning of the week and keep them in the fridge to munch on for lunches and snacks. Roll your favorite veggies, such as carrot, zucchini, peppers and avocado along with sprouts and cooked quinoa or rice, into a rice wrap or nori wrap… if you are a sushi fan you will love the nori (seaweed).

****Think Fruits and Veggies….ditch the fast foods, sodas, chips and fries!! Think about Eating from all the colors of the rainbow…not from skittles, but from all the lovely produce that is now in season!! These foods will give you energy and have you feeling great!!

Citrus Basil Quinoa Salad Recipe!!

photoxpress 2471113For the Quinoa Salad:

1 1/2 cups dry quinoa
3 cups water
1 cup Orange Basil Dressing (recipe below)
1/2 cup finely diced red onion
1 cucumber, chopped
2 cups fresh spinach
1 red bell pepper, chopped
salt and pepper

For the Orange Basil Dressing:

1/2 cup orange juice
1/4 cup apple cider vinegar
1/2 cup olive oil
1/4 cup tightly packed fresh basil
1/2 teaspoon sea salt
1 tablespoon honey


**Combine the dry quinoa and water in a medium saucepan over high heat. Bring to a boil, then cover and reduce the heat, allowing the quinoa to cook for 15 minutes, or until all of the water is absorbed. Remove from the heat, and fluff with a fork.

**To prepare the Orange Basil Dressing, combine all of the ingredients in a blender, and blend until completely smooth and emulsified. Adjust the flavor to taste, if desired.

**Transfer the quinoa to a large bowl and toss with one cup of the Orange Basil Dressing and all of the chopped vegetables. (Don’t be surprised if the spinach wilts from the heat of the freshly cooked quinoa.) **Season with salt and pepper, to taste, and allow to marinate in the fridge for at least an hour before serving. Serve chilled, or at room temperature.

**This dish will last for up to a week in the fridge, when stored in a sealed container. The flavor gets better as it marinates!

Note: The leftover Orange Basil dressing makes a delicious addition to any leafy green salad, and will last for up to a week in the fridge. Recipe from The Detoxinistra

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Sound Nutrition LLC
Julie McMahon, CHHC

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October 29, 2014
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