There are plenty of gluten- and dairy-free options in these tasty and nutritious recipes.
1) CHICKEN LETTUCE WRAPS
Ingredients:
1-2 large leaves Romaine lettuce
4-6 oz of nitrate-free chicken slices
1/4 avocado, sliced
1/4 cup tomatoes, chopped
1-2 tbsp mustard or salsa
Method:
Place chicken, avocados and tomatoes on lettuce leaves. Top with desired topping (e.g. salsa, mustard), wrap and enjoy!
GF = gluten free
DF= dairy free
2) COLORFUL CHOPPED SALAD WITH CILANTRO-LIME DRESSING
Ingredients:
1-2 cups arugula or baby spinach leaves
1 yellow pepper, diced
1 small cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, diced
1/2 cup carrots, grated
1/4 cup chickpeas, rinsed well (or cube cooked chicken)
1/4 cup black beans, rinsed well
Dressing
1/4 cup chopped cilantro
1/4 cup extra-virgin olive oil
2 tbsp lime juice
3 tbsp orange juice
Pinch salt and pepper
Pinch minced garlic
Method:
Add all vegetables on bed of lettuce and top with chickpeas (or chicken) and black beans. Place all ingredients for dressing in food processor and blend until smooth. Drizzle 2 tablespoons of dressing over salad. Store excess in fridge for future use.
GF = gluten free
DF = dairy free
3. HIGH-PROTEIN TUNA WRAP
Ingredients:
1 high-fibre wrap, small
6 oz tuna packed in water
1 tbsp low-fat mayonnaise
1 hard-boiled egg, sliced
1/4 cup celery, chopped
2 tomato slices
2-3 slices cucumbers
Method:
Drain tuna and mix with mayonnaise and celery. Add to wrap with hard-boiled egg, tomato and cucumbers.
DF = dairy free
4) PESTO PASTA SALAD
Ingredients:
1/2 cup quinoa pasta, cooked
1 tbsp pesto
1 tbsp hemp hearts
1 oz goat cheese
1/4 cup cherry tomatoes
Method:
Prepare pasta according to package and rinse well. Add pesto to pasta and mix together. Sprinkle with hemp hearts and goat cheese and add cherry tomatoes. Serve cold or at room temperature.
GF = gluten free
5. VEGGIE PITA
Ingredients:
1 whole-wheat pita
1 hard-boiled egg, sliced
1/4 cup chickpeas
1/2 cup mixture of your favorite vegetables (e.g. celery, tomatoes, cucumbers, peppers)
1/4 avocado, mashed
Method:
Add all ingredients to pita and enjoy.
DF = dairy free
6. GOAT CHEESE SALAD
Ingredients:
2 cups arugula
1/4 cup strawberries, sliced
1 oz goat cheese
6 pecans
1 tbsp extra-virgin olive oil
4-6 oz protein of your choice (chicken breast or salmon)
Method:
Add arugula to serving bowl and top with strawberries, cheese, pecans and protein. Drizzle with olive oil.
GF = gluten free
7. RICE PAPER WRAPS
Ingredients:
2 rice paper wraps
3 oz sliced shrimp or tofu
1/4 cup thinly-sliced red peppers, mango, cucumbers, carrots and lettuce
1 tbsp fresh cilantro
Method:
Prepare all ingredients. Soak rice paper wrap in warm water. Add ingredients and wrap immediately. Cut into halves.
GF = gluten free
DF = dairy free
8. CHICKEN SALAD WITH ROASTED VEGETABLES AND POMEGRANATE SEEDS
Ingredients:
4 oz chicken breast
1 red pepper
1 yellow pepper
1 small zucchini
2 cups arugula
1/2 cup pomegranate seeds
1 tbsp extra-virgin olive oil
Method:
Cook chicken at 350 F for 20-25 minutes or until cooked through. While chicken is cooking, bake vegetables until softened. Once finished, cut into 1-inch pieces. Add arugula to bowl and top with roasted vegetables and cooked chicken. Top with pomegranate seeds and drizzle with olive oil.
GF = gluten free
DF = dairy free
9. SALMON CAKES
Ingredients:
1/3 cup bread crumbs
1 small can salmon
1/2 tbsp liquid egg whites
1/2 green onion, minced
1/4 tbsp fresh mint, finely chopped
1/4 tbsp fresh dill, finely chopped
1/4 tsp lemon zest
1/4 tbsp lemon juice
Pinch of black pepper
Method:
In a bowl, mix together salmon, egg whites, green onions, mint, dill, lemon zest, lemon juice, pepper and bread crumbs until well-combined. Form mixture into 2 patties and arrange on a non-stick skillet. Cook over medium heat, until just browned. Can be eaten warm, at room temperature or cold. Add a dollop of Greek yogurt on the side for dipping.
Note: Use gluten-free bread crumbs to make this lunch gluten-free.
10. OPEN-FACED TURKEY-AVOCADO SANDWICH
Ingredients:
1 slice sprouted-grain bread
1/4 small avocado, sliced thin
3-4 slices turkey slices, nitrate-free
Handful of alfalfa sprouts
Leaf lettuce
1 tsp Dijon mustard
Method:
Add avocado, turkey, alfalfa and lettuce to bread. Drizzle with mustard and serve with mixed green salad with drizzle of olive oil and lemon vinaigrette
DF = dairy free
Courtesy Dr. Joey Shulman
www.drjoey.com
@drjoeyshulman
Click here download a printable PDF version.
