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H Pylori Home Recovery & Digestive Reset PlanLesson 2 Lunches24 Super Salad Recipes for LunchAs long as you have the necessary ingredients in your fridge, it’s easy to whip up a decent, healthy salad and salads. Here are some ideas for you. You don’t need to make them exactly as they are written, so use some artistic license and create tasty salads that cater for your own individual tastes.Be aware that to count as a well-balanced meal or snack, you need to have some protein and fat with your salad. For example, if you have a cucumber salad or classic green salad, it’s more of an accompaniment than a full meal. You need to add some chicken, meat, fish, eggs or other protein source to balance it out.Remember to check out the condiments and salad dressings hand out from last week’s lesson so you can spruce up your salad or give it a kick.1. Cucumber SaladIngredients:2-3 cucumbers- peeled or not? of a red or sweet onion? cup apple cider vinegar or white wine vinegar? cup olive oil2 tablespoons honey or a few drops of stevia? teaspoon salt? teaspoon pepper? teaspoon garlic powder2 tablespoons chopped fresh dillMethod:Cut the cucumbers lengthwise and cut in to slices.Thinly slice onion into slices.Place both in a medium sized bowl.In a 2-cup measure, mix the vinegar, olive oil, honey, salt, pepper, garlic and dill and whisk well.Pour the mixture over the cucumbers and onions and stir until well coated.Store in the fridge for at least two hours to let flavors marry.Serve and enjoy. Pairs especially well with grilled meats and summer dishes.2. Strawberry Feta SaladIngredients:Several handfuls of Spinach (or other greens)? cup feta cheese? cup sliced strawberries? cup cashews? cup pecansOptional: cucumber slices (about ? cucumber)Optional: olive oil drizzleMethod:Place washed spinach on with Feta, strawberries, cashews, and pecans.Drizzle with olive oil.EnjoyRepeat!3. Grilled Citrus Chicken SaladIngredients:2 (or more for leftovers) large chicken breasts (or 4 thighs)1 orange, lime or lemonSpices1 chopped cucumber1 apple, peeled, sliced and chopped? cup slice strawberries (optional)2 or more hardboiled eggsLettuce or spinach for saladHomemade dressing of choiceMethod:Bake chicken in oven for approx 1 hour (or slice and pan fry) with sliced orange, lemon or lime and spices on top (salt, pepper, cilantro, garlic, etc) or just sprinkle some lemon juice on for flavourHard boil 2 (or more for leftovers) eggs and let coolPrepare lettuce or spinach in bowlsChop cucumber, apple and other veggies if desired and put on lettucePrepare homemade dressing of choice (last week’s meal plan has these)When chicken is done, slice or cube and put on top of saladTop with dressing4. Asian Rainbow Burst SaladIngredients:2 handfuls of salad greens of choiceSmall handful of raisins or other dried fruit4 ounces of pre-cooked meat of choice (great use for leftover chicken or beef)? cup fermented beets (optional but delicious)Optional- ? cup grated carrotsTop with Asian Coconut Vinaigrette (see salad dressings hand out)MethodPlace salad greens on a large plate and top with sunflower seeds, raisins, chopped meat, fermented beets, carrots and dressing.Enjoy!5. Apple Walnut Tuna SaladIngredients:Several handfulls of Spinach (or other greens)? cup feta cheese? cup sliced strawberries? cup cashews? cup pecansOptional: cucumber slices (about ? cucumber)Optional: olive oil drizzleMethod:Place washed spinach on with Feta, strawberries, cashews, and pecans.Drizzle with olive oil.EnjoyRepeat!See more overleaf…More Superb Salad Ideas – just mix ‘em up and add a dressing1. Basic Greek SaladLettuceCherry tomatoesOlivesFetaOnionCucumber2. Caesar without Croutons (gluten-free)Cos lettuceEggItalian parmesan (as long as you tolerate cow’s cheese)Kings’s Caesar dressing3. Basic Green SaladLettuceBaby spinachArtichokesCucumberBeansproutsAvocadoMushroomSpring onion4. Biltong & Brie (for our South African members!)RocketBiltong (can replace with jerky or other dried meats)Brie ((use feta instead if you are sensitive to cow/buffalo milk)Roasted onionPearsVinaigrette5. Beetroot & FetaLettuceRocketRoasted beetrootFetaRoasted butternutRed onionPomegranate arilsGreen yoghurt dressing6. Orange PunchLettuceCorianderMint Bean sproutsSpring onionsSesame seedsRaw cashew nutsOrange segmentsOriental dressing7. Pear & AvoLettuceRocketPearCucumberAvocado8. Broccoli & FetaRocket or spinach leavesBroccoli (be careful to note whether raw broccoli irritates your GI tract)FetaAvocadoSpring onionDressing of your choice9. Classic CapreseMozzarella (use feta instead if you are sensitive to cow/buffalo milk)TomatoesOlivesBasilBalsamic dressing10. Spicy ChickenLettuce or spinach leavesSeasoned chicken (slightly spiced with cayenne and turmeric)AvocadoBalsamic roasted cherry tomatoesGrilled courgette (zucchini)11. Oriental DelightChicken stripsChopped lettuce or spinach leavesJulienned or shredded carrotCranberriesFresh corianderDiced red onionOriental dressing (a little high quality soy sauce and olive oil)12. Chicken & CashewLettuce or spinach leavesChopped or shredded raw carrotsCucumberAvocadoPickled red onionRadishSeasoned chickenCashew nuts (try other nuts, too, but not too many)13. Quinoa SpecialQuinoaPickled red onionBaby spinachCourgetteChilli (don’t include if it irritates your digestive system)MintRoasted butternutSpring onionGreen yoghurt dressing (if you tolerate cow’s milk – try goat or sheep if not)14. Spicy Albondigas (Meatballs)Meatballs (home made, or purchased gluten free)RocketChilliGrilled courgetteItalian parmesan (if you tolerate cow’s cheese – try goat or sheep if not)15. Club SaladCos lettuceChicken cubes or stripsChopped baconCherry tomatoesAvocadoHard boiled eggOnion16. Chicken, Mushroom & CheeseLettuceRocketCucumberSeasoned chickenMushroomEmmental cheese (use feta instead if you are sensitive to cow’s milk)AvocadoSundried tomato17. Beef CarpaccioLettuceCherry tomatoesAvocadoCashewsBeef carpaccio (raw beef – not everyone’s first choice and must be high quality)Spring onionCorianderChilliLemon olive oil dressingCrispy onion18. Tuna TemptationTuna (don’t eat too much tuna as it contains mercury – now and again is ok)RocketFetaCherry tomatoesAvocadoBalsamic dressing19. Smoked Salmon and CapersLettuceRocketSmoked salmonCherry tomatoesCrispy capers (or use olives)AvocadoSpring onionPickled red onionDillOf course, with all these salads you can swap ingredients around to you heart’s content!Enjoy! ................
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