Lunch: Midday Energizers


1 bunch of asparagus, washed, trimmed and peeled
3 Tablespoons olive oil, divided
Salt, pepper
Juice from ¼ lemon
1 package washed baby spinach
¼ cup walnuts, chopped

For the dressing:
2 Tablespoons olive oil
2 Tablespoons fresh lemon juice
Dash salt
Dash pepper

What to do:

  1. Bring a pot of water to boil.
  2. Add the asparagus and boil (or blanch) for 2 minutes.
  3. Remove asparagus from pot and set aside. Once cooled, chop asparagus into 4 pieces each.
  4. In a small bowl, combine dressing ingredients.
  5. Assemble your salad with spinach, asparagus. Add the amount of dressing you desire (save the rest for another salad or recipe). Toss together, then sprinkle walnuts on top and serve.



Total Time: 1 Hour, Yields: 2 servings

1 bunch of kale: Peel leaves from stems and chop finely
2 small handfuls of arugula  – chopped
2 baking potatoes (Russet is best)
Juice of ½ Lemon
½ avocado, diced
2 tomatoes – chopped
Sea salt & pepper to taste

What to do:

  1. Pre-heat oven to 400 F. Poke holes in potato and set on wire rack in oven (you could also microwave the potatoes)
  2. Bake for 45 minutes or until a fork will easily go through potato.
  3. About 5 Minutes before potato is ready, sauté the garlic, onions and mushrooms with a tablespoon of water only (no oil) over medium heat.
  4. In a large bowl, add chopped kale and lemon juice. Massage kale gently for a few minutes with your hands. This releases the sweetness and helps break down the fiber.
  5. Add arugula, avocado, tomatoes, lemon, salt and pepper to the kale salad, toss lightly.
  6. To serve, mash the baked potato so it is flat on the plate. On top of the potato, add the kale salad.

TIP: If you prefer, serve this salad alone as a side dish, or use it as the base for a meal, adding in more vegetables, tofu or tempeh.



1 handful baby arugula
1 handful baby spinach
1 cup shaved Brussel sprouts (buy shaved & washed)
1 Orange – peeled and diced into bite size pieces
Pomegranate seeds (as many as you like)
¼ cup sliced almonds

For the dressing:
1 Tablespoons Olive Oil
½ Tablespoon Honey
½ Tablespoon Dijon Mustard
1 Tablespoon Orange or Lemon Juice
Dash salt
Dash pepper

What to do:

  1. Add greens into a bowl.
  2. Add in orange and pomegranate.
  3. Toss, then top with dressing and almonds.
  4. Save any leftover dressing for another salad.



Yields: 4 Servings

1 cup quinoa, soaked for at least 1 hour, rinsed and drained in a fine mesh strainer (or buy presoaked or pre-cooked quinoa to skip that step)
1 cup water or vegetable broth
Sea salt, optional
Diced carrots*
Diced parsnips*
Diced butternut squash*
Fresh thyme
Dried cranberries (get them sweetened with apple juice, not sugar)

Dressing: *

Juice of several lemons (you could use oranges if you prefer)

Extra virgin olive oil, Sea salt

What to do:

  1. Cut up vegetables and put in a bowl with some olive oil and a bit of fresh thyme and salt. Coat vegetables in oil and roast in oven at 350F until soft and tender (about 30 minutes)
  2. Add water or broth and bring to a boil, then add quinoa. Bring back to a boil.
  3. Cover and reduce flame to lowest point. Cook for 15-20 minutes until water is absorbed. DO NOT STIR!
  4. Meanwhile, spread cooked quinoa on large platter to cool partially. Add to vegetables, cranberries and mix together
  5. Make vinaigrette by combining lemon juice, olive oil and salt to taste (essentially 2 parts juice to one-part oil)
  6. Combine all ingredients and serve with a mixed green salad on the side or serve over the salad.

TIP: You can use whichever vegetables or vegan dressings you enjoy. If you are not familiar with quinoa, then use brown rice.

Recipes are developed by Appetites for Life, LLC. Unless otherwise stated.
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