Posts Tagged ‘healthy lunch ideas’

Pack a Nutritious Punch in Your Lunch

A nutritious lunch can make all the difference in your day!

Avoid the 3 o’clock slump by packing a hearty and healthy lunch that will keep you feeling full and energized all afternoon. Offering beneficial nutrients such as vitamin D, selenium and B vitamins, mushrooms are the ultimate superfood. Make your lunch a true “power lunch” by adding mushrooms!

DYK: Different mushroom varieties offer different health benefits. Switch up the varieties you use in your favorite mushroom recipes.

  • Looking for low-cal? Opt for white buttons. Boasting just 18.5 calories per serving*, white button mushrooms contain the lowest calories of all mushroom varieties1.
  • Say hello to shiitakes for bone health. One serving of shiitake mushrooms is an excellent source of copper1, which helps keep bones and nerves healthy.
  • For immunity, choose cremini. One serving of cremini mushrooms is an excellent source of selenium1, which may help the immune system function properly.
    Vitamin D = maitake. One serving of maitake mushrooms contains a whopping 236 percent of the daily recommended intake of vitamin D1.

*Average serving size is 4-5 mushrooms

Nutritious Lunch Recipes

Turkey Mushroom BBQ Stuffed Sweet Potatoes

Turkey & Mushroom BBQ Stuffed Sweet Potatoes
Lean ground turkey and white button mushrooms create a hearty topping for tender sweet potatoes. Make them for dinner and bring the leftovers for lunch the next day!

Shiitake Mushroom Ramen To-Go

Shiitake Mushroom Ramen To-Go
Create a comforting lunch to-go in a jar! Earthy shiitake mushrooms and noodles in rich broth will brighten your lunchtime and fill you up for the afternoon.

Asian Mushroom Chicken Patties

Asian Mushroom Chicken Patties
Spice up your afternoon with savory chicken patties atop a healthy bed of veggies. Lighten your meat serving by blending in flavorful cremini mushrooms.

Marinated Mushroom and Chickpea Salad

Marinated Mushroom & Chickpea Salad
This refreshing salad is packed with healthy mushrooms and chickpeas, and can easily be made on Sunday prep days for grab-and-go lunches later in the week!

Garden Mushroom Meatloaf

Garden Mushroom Meatloaf
Boost nutrition and stretch your dollar by blending mushrooms into your beef. This flavorful garden meatloaf is terrific for reheating throughout the week!

Broccolini Mushroom Salad

Broccolini Mushroom Salad
Load up the greens with this super simple salad. Go full veg, or pair it with salmon or chicken for a delicious and nutritious lunch to keep you going.

1 Popular Mushroom Variety and Nutrition Information

Farfalle with Walnut-Tarragon Pesto, Cremini Mushrooms and Peas from Julies Raw Ambition

This week’s gorgeous spring recipe comes to us from Julies Raw Ambition, one of our 2011 Featured Contributors.  We love the use of fresh peas to offer some sweetness to balance that beautiful umami from the mushrooms and pesto!

Walnuts with tarragon and a little bit of thyme create a decidedly French-inspired, delicious alternative to traditional basil pesto. Meaty cremini mushrooms and sweet petite peas are the perfect compliment, punctuated with freshly grated Parmesan cheese. The portion of tarragon for the pesto may seem modest, but a little goes a long way.

Farfalle with Walnut-Tarragon Pesto, Creminis, and Peas

  • 16 oz package farfalle (bow-tie shaped) pasta
  • 16 oz cremini mushrooms, thinly sliced
  • 1/2 cup frozen petite spring peas, thawed
  • 1 cup raw walnuts, lightly toasted in a dry skillet
  • 2 cups loosely packed parsley (some stems are fine)
  • 1/2 cup fresh parmeggiano-reggiano cheese chunks
  • 1/4 cup fresh tarragon leaves
  • 1 TB fresh thyme leaves
  • 1 peeled garlic clove
  • 1/2 cup + 2 Tbs extra virgin olive oil
  • 1 TB lemon juice
  • Sea salt
  • freshly ground black pepper

Cook farfalle according to package instructions.  Be sure to liberally salt the water. Drain and reserve a cup of pasta water.

In a large skillet, saute the mushrooms in 2 tablespoons of olive oil over medium-high heat until golden brown. Add a couple of pinches of sea salt and some freshly ground black pepper when they are near done. Turn off heat, add the cooked farfalle and set aside.

Make the pesto by first adding the garlic clove and parmesan cheese to a food processor. Pulse until crumbly, then add the walnuts. Pulse again to smaller crumbles, making sure garlic is well incorporated. Then add parsley, tarragon, and thyme. Blend until herbs are finely minced in with the cheese and walnuts. Add the lemon juice, and with the processor running, slowly drizzle in 1/2 cup of olive oil. Check the seasonings and add some pepper and a pinch or two of salt to taste.

Add the pesto, 1/4 cup at a time, and the thawed peas to the skillet. Toss, and add a little bit of pasta water to thin the pesto.  Add more pesto as desired, toss again, and thin with pasta water as necessary.  Serve with a wedge of parmesan cheese to grate fresh over the top.