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Healthy Lunch
Cookbook
Discover Healthy Lunch Recipes with an
Easy Lunch Cookbook
By
BookSumo Press
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Published by
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Table of Contents
Michelle’s Favorite Lunch 7
Sunflower Healthy Lunch 10
Coconut Cantaloupe 11
Complex Southern Fruit Salad 12
Juice Bar Fruit Salad Drink 13
Vegetarian Tofu Fruit Salad Lunch 14
Apricots and Lemon Fruit Salad with Nuts 15
Autumn Cinnamon Salad 16
Fruit Salad Sauce 17
Strawberry Sesame Salad 20
Cranberry Salad 21
Orange Romaine Salad 22
Chinese Orange Salad 23
Maggie’s Favorite Peach Yogurt Salad 24
Creamy Mushrooms with Shrimp 25
Greens, Corn, Black Beans, and Olive Brown Rice 26
Cashews, Chickpeas, and Mushroom Brown Rice 27
Buttery and Baked Brown Rice 30
Instant Lemon and Parsley Brown Rice 31
Pepper, Balsamic, Dijon, and Raisins Brown Rice 32
Peppers, Onions, and Cheddar Brown Rice 33
Easy Latin Style Rice 34
Brown Rice Risotto I 35
4
Zucchini, Chicken, Mushrooms, and Swiss Brown Rice 36
Meaty No-Meat Brown Rice Bake 37
Easy Louisiana Style Brown Rice 40
Easy Mexican Style Brown Rice 41
Black Bean and Rice Burgers 42
Chi Tan T'ang 43
Sweet and Spicy Tofu Soup 44
Easy Wonton Soup 45
Alternative Egg Drop Soup 46
Natural Ramen Noodles 47
New Classical Ramen 50
Ramen Re-Imagined 51
Super Easy Coconut Soup Thai-Style 52
Vegetable Soup In Thailand 53
A Uniquely Simple Cumber Soup with Thai Roots 54
Charong’s Favorite Thai Soup of Ginger 55
A Thai Soup of Veggies 56
Easy Coconut Soup 57
Spicy Kale and Onion Soup 60
Lemony Soy Sauce Soup 61
Japanese Mushroom Soup I 62
Japanese Mushroom Soup II 63
Kale Soup II 64
Sunbelt Quinoa Classic 65
Quinoa Festival 66
Blueberry Lunch Brunch Quinoa 67
Middle Eastern Style Quinoa 70
Cheesy Veggie Quinoa 71
Countryside Quinoa 72
Caribbean Curry Quinoa 73
Quinoa in Rome 74
Quinoa Chili 75
Mexico City Quinoa 78
Quinoa Turkey Loaf 79
Black Bean Quinoa Burgers 80
Quinoa Summer Salad 81
Quinoa in Classical Greek Style 82
Michelle’s Prep Time: 10 mins
Ingredients
1 29 oz. can pear slices, drained and cut 1 20 oz. can pineapple tidbits, drained
into bite-size pieces 1 4.6 oz. package non-instant vanilla pudding
1 28 oz. can sliced peaches, drained and mix
cut into bite-size pieces with 1 C. liquid
reserved
Directions
1. Get a bowl, combine: pineapple, peaches, and pears.
2. In a pot add in the pudding mix and juice from the peaches and with a low level of heat
stir and warm the mix for 7 mins. Combine this mix with the fruits and toss everything
gently.
3. Place a covering of plastic on the bowl and put everything in the fridge for 30 mins.
4. Enjoy.
Ingredients
2 C. mixed salad greens 2 tbsps flax seeds
1/4 C. ranch dressing 1/3 tsp sea salt
3/4 C. diced tomato 1/4 tsp chopped garlic
3/4 C. dried cranberries 2 tbsps grated Parmesan cheese, or to
1/2 C. sunflower seeds taste
1/3 C. almonds
Directions
1. Get a salad bowl, combine: dressing and greens. Toss the greens to get them mixed well.
Combine in the garlic, tomato, sea salt, cranberries, flax seeds, almonds, and sunflower
seeds. Toss the salad gently then garnish everything with the parmesan and stir.
2. Enjoy.
Ingredients
1 cantaloupe - peeled, seeded, and cubed 1/4 C. sweetened flaked coconut optional
2 red apples, thinly sliced
1 C. red grapes
1 12 oz. can mandarin oranges in juice
Directions
1. Get a salad bowl and layer in it half of the following: cantaloupe, mandarins, apple, and
grapes. Continue add the rest of ingredients in the same manner.
2. Add your coconut over everything as a topping.
Coconut Cantaloupe 11
COMPLEX
Southern Fruit
Prep Time: 25 mins
Total Time: 55 mins
Ingredients
3 bananas, peeled and cut into chunks 2 tangerines, peeled and segmented
1 13.25 oz. can pineapple chunks, 1 C. mayonnaise
drained 1 4 oz. jar maraschino cherries, drained
2 red apples, cored and cut into bite- and juice reserved
sized pieces 1/2 8 oz. package chopped walnuts, or to
2 Granny Smith apples, cored and cut taste
into bite-sized pieces 1/2 C. chopped celery, or more to taste
2 kiwi fruit, peeled and cut into chunks 1/2 3.5 oz. package sweetened flaked
3 oranges - peeled, segmented, and cut coconut, or more to taste
into bite-sized pieces
Directions
1. Get a bowl, combine: coconut, bananas, celery, pineapple, walnuts, red apples, cherries,
granny smith, mayo, kiwi, tangerines, and oranges.
2. Toss the salad gently then add in the cherry juice that was reserved and toss everything
again. Place a covering on the bowl and put everything in the fridge for 1 hr.
3. Enjoy.
Ingredients
2 C. milk 4 strawberries, chopped
1 8 oz. can pineapple tidbits 1/4 C. cherries, pitted and chopped, or to taste
1 apple, chopped 2 tbsps vanilla yogurt, or more to taste
1 pear, chopped
Directions
1. Add the following to your food processor and puree it: yogurt, milk, cherries, pineapple,
strawberries, pear and apple.
2. Once the mix is smoothie like, should be 6 mins of processing, pour the smoothies into
serving glasses, recipes makes about 6 servings.
3. Enjoy.
Ingredients
1/2 C. white rice 1/2 C. diced celery
2 C. extra-firm tofu, drained and cubed 3 tbsps diced green onions
1 C. yogurt 1/4 C. walnuts
2 tbsps lime juice salt and pepper to taste
1 tbsp curry powder
1 C. halved grapes
1 tbsp dried cranberries
Directions
1. Get your water boiling in a larger pot then once it is add in the rice. Place a lid on the pot,
set the heat to low, and let everything cook for 22 mins, then shut the heat.
2. Begin to get another pan of water boiling then place your tofu in it to cook for 4 mins.
Remove all the liquid and let the tofu lose its heat.
3. Get a bowl, combine: curry powder, lime juice, and yogurt. Work the mix until it is
completely combined.
4. Now get a 2nd bigger bowl, combine: tofu, grapes, rice, cranberries, walnuts, green onions,
and celery.
5. Toss the rice fruit salad with your lime dressing then add some pepper and salt.
6. Enjoy.
Ingredients
1 3 oz. package lemon pudding mix 1 C. sliced apricots
1 15.5 oz. can mandarin oranges, drained 1 kiwis, peeled and sliced optional
with liquid reserved 1/2 C. chopped cashews optional
3 bananas, sliced
Directions
1. Get a bowl and mix the juice from the oranges with the pudding mix. Work the mix until
it smooth then combine in the cashews, bananas, kiwi, and apricots. Place a covering of
plastic on the bowl and put everything in the fridge until it is cold.
2. Enjoy.
Ingredients
8 prunes pitted prunes 1 apple, cored and chopped
1/4 C. dried apricots 1/2 C. orange juice
1 C. apple juice 3 tbsps orange marmalade
1 cinnamon stick 1/4 C. chopped pecans
1/2 tsp whole cloves
1 banana, peeled and sliced
1 large orange, peeled, sectioned, and
cut into bite-size
Directions
1. Get the following boiling in pot: cloves, prunes, cinnamon, apple juice, and apricots. Once
the mix is boiling shut the heat and let the mix stand for about 7 hours.
2. Take out the dried fruit from the mix then separate the orange, prunes, banana, and
apricots between 4 serving platters.
3. Run the orange marmalade, orange juice, and apple juice from a strainer then garnish the
servings with the resulting liquid.
4. Garnish each serving finally with the nuts.
5. Enjoy.
Ingredients
8 oz. sour cream 1/4 tsp ground cinnamon, or to taste
1 14 oz. can sweetened condensed milk 1/4 tsp ground cardamom, or to taste
1 tsp vanilla extract
1/2 tsp almond extract
Directions
1. Get a bowl, combine: cardamom, sour cream, cinnamon, condensed milk, almond extract,
and vanilla. Whisk the mix completely then place a covering of plastic on the bowl and
put everything in the fridge as a dressing for any salad of fruit.
2. Enjoy.
Ingredients
2 tbsps sesame seeds 10 oz. fresh spinach - rinsed, dried and
1 tbsp poppy seeds torn into bite-size pieces
1/2 C. white sugar 1 quart strawberries - cleaned, hulled
1/2 C. olive oil and sliced
1/4 C. distilled white vinegar 1/4 C. almonds, blanched and slivered
1/4 tsp paprika
1/4 tsp Worcestershire sauce
1 tbsp minced onion
Directions
1. Get a bowl, combine: onion, sesame seeds, Worcestershire, poppy seeds, paprika, sugar,
vinegar, and olive oil.
2. Place a covering of plastic around the bowl, and put everything in the fridge for 65 mins.
3. Get a 2nd bowl, combine: almonds, spinach, and strawberries.
4. Combine both bowls and place the combined mix in the fridge for 20 mins.
5. Enjoy.
Ingredients
1 tbsp butter 2 tsps minced onion
3/4 C. almonds, blanched and slivered 1/4 tsp paprika
1 lb spinach, rinsed and torn into bite-size 1/4 C. white wine vinegar
pieces 1/4 C. cider vinegar
1 C. dried cranberries 1/2 C. vegetable oil
2 tbsps toasted sesame seeds
1 tbsp poppy seeds
1/2 C. white sugar
Directions
1. Toast your almonds in butter for 7 mins then place them to the side.
2. Get a bowl, combine: veggie oil, sesame seeds, cider vinegar, poppy seeds, wine vinegar,
sugar, paprika, and onions.
3. Combine in the cranberries, almonds, and spinach and toss the contents.
4. Enjoy.
Cranberry Salad 21
ORANGE
Romaine Salad
Prep Time: 15 mins
Total Time: 15 mins
Ingredients
1/2 C. orange juice 1 large head romaine lettuce - torn,
3 tbsps olive oil washed and dried
2 tbsps red wine vinegar 3 (11 oz.) cans mandarin oranges
1/2 tsp ground black pepper 1/2 C. slivered almonds
1/4 tsp salt
Directions
1. Get a bowl, combine: salt, orange juice, pepper, olive oil, and vinegar.
2. Get a 2nd bigger bowl, combine: orange and romaine.
3. Combine both bowls and add the almonds.
4. Enjoy.
Ingredients
1/2 C. vegetable oil 1 head red leaf lettuce - rinsed, dried and torn
1/4 C. cider vinegar 1 red onion, diced
1/4 C. white sugar 1 C. diced celery
2 tsps dried parsley 2 (11 oz.) cans mandarin orange segments,
1 tsp salt drained
1 pinch ground black pepper
1/2 C. sliced almonds
1/4 C. white sugar
Directions
1. Get a Mason jar, combine: pepper, oil, salt, vinegar, parsley, and sugar.
2. Place a lid on the jar and shake the contents. Then put everything in the fridge.
3. Toast your almonds with the sugar until the sugar melts and coats the nuts.
4. Let the almonds cool then break them into pieces.
5. Get a bowl, combine: almonds, lettuce, orange, and celery. Add in the dressing and stir the
mix to evenly distribute the dressing.
6. Enjoy.
Ingredients
3 large peaches, peeled and cut into 3 tsps lemon juice
chunks
1 1/2 C. blueberries
1 1/2 C. sliced strawberries
2 bananas, sliced
Directions
1. Get a bowl, combine: lemon juice and fruit.
2. Get a 2nd bowl, combine: concentrate and yogurt.
3. Combine both bowls and add a garnishing of mint.
4. Enjoy.
Ingredients
2 C. instant brown rice 2 C. broccoli florets
1 3/4 C. water 1 C. baby carrots
6 tbsps soy sauce 1 small white onion, chopped
6 tbsps water 1/2 tsp black pepper
1/4 C. honey 1 C. sliced fresh mushrooms
2 tbsps cider vinegar 1 1/2 lbs uncooked medium shrimp, peeled
2 tbsps cornstarch and deveined
2 tbsps olive oil
2 cloves garlic, chopped
Directions
1. Get a bowl, mix: cornstarch, soy sauce, vinegar, honey, and water.
2. For 8 mins, in the microwave, cook your rice in 1 3/4 C. of water. Then stir it.
3. Stir fry your garlic in olive for 1 min then add in: black pepper, broccoli, onions, and
carrots.
4. Continue frying for 7 more mins.
5. Then add the mushrooms and cook for 4 more mins.
6. Empty the pan.
7. Add in your cornstarch mix to the pan and cook it for 1.5 mins then add in your shrimp.
Cook the shrimp for 4 mins before pouring in the veggies with the shrimp and reheating
everything.
8. Serve the rice with the veggies and shrimp.
9. Enjoy.
Ingredients
1 1/2 C. uncooked brown rice 1 (4 oz.) can chopped green chilies
3 C. water 1 (4 oz.) can sliced black olives
1 tbsp extra virgin olive oil 1 (14.5 oz.) can Italian-style tomatoes,
1/2 tsp salt undrained and chopped
1 (14.5 oz.) can collard greens, drained salt and freshly ground black pepper to
1 (15 oz.) can black beans, rinsed and taste
drained
1 (15 oz.) can green peas, rinsed and
drained
1 (15.25 oz.) can corn kernels, drained
Directions
1. Boil: .5 tsp of salt, rice, olive oil, and water.
2. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents
cook for 17 mins.
3. Then pour everything into a bowl and stir.
4. Place the bowl in the fridge until room temp.
5. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt,
beans, tomatoes, peas, olives, corn, and chilies.
6. Enjoy at room temp or slightly warm.
Rice (Pilaf I)
Calories 409 kcal
Fat 17.1 g
Carbohydrates 54g
Protein 12.5 g
Cholesterol 116 mg
Sodium 653 mg
Ingredients
1 1/2 C. water 2 eggs, beaten
1/2 tsp salt freshly ground black pepper
3/4 C. uncooked brown rice 1/4 C. chopped fresh parsley
3 tbsps butter 1/4 C. chopped cashews
1 1/2 C. chopped onion
1 clove garlic, minced
2 carrots, sliced
2 C. fresh sliced mushrooms
1 C. chickpeas
Directions
1. Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over low heat.
2. Halfway through the rice’s cooking time, begin to stir fry your onions in butter until
tender then combine in: carrots and garlic and fry for 6 more mins.
3. Add the mushrooms and cook for 11 mins before adding the chickpeas and frying for 2
more mins.
4. Cook your eggs in a pan after the rice is done and then add to them: nuts, parsley, and
pepper.
5. Combine the rice with the eggs and also the veggies.
6. Serve everything topped with some soy sauce.
7. Enjoy.
Contractions and rigidity of muscles receive little benefit from the use
of electricity, and must be treated by mechanical procedures, such
as stretching, massage, etc.
Neuromata.
The term neuromata was applied to all tumors involving the nerve-
trunks at a time when their histological differences had not been
studied and they were all supposed to be composed of nerve-tissue;
and even yet the name is conveniently retained, because, although
differing widely histologically, tumors situated upon the nerves have
a very similar clinical history.
Neuromas must be divided into true and false, the true consisting of
nerve-tissue, the false, or pseudo-neuromas, being composed of
many varieties, having this only in common, that they are seated
upon the nerves.
The true neuromas are again subdivided into those in which the
nerve-tissue composing them resembles exactly the fibres of the
peripheral nerves, showing with the microscope the double-
contoured white substance of Schwann surrounding an axis-cylinder,
and those in which the tumor is made up of fibres which Virchow has
shown to be non-medullated nerve-fibres—i.e. the axis-cylinder
without the white substance of Schwann. These two forms have
been distinguished by the names myelinic and non-myelinic. The
true neuromas are non-malignant, although showing the tendency to
recur after extirpation, are of slow growth, and as a rule do not
increase to a very great size. The best type of the myelinic neuromas
is found in the spherical or spindle-shaped enlargements at the cut
ends of nerves, particularly in the stumps of amputated limbs, where
they are found oftenest intimately connected with the cicatricial
tissue, though sometimes lying free. They consist of true medullated
fibres mixed with some fibrous tissue. The fibres composing them
are derived partly from splitting up and proliferation of the fibres of
the nerve itself, partly are of new formation, the appearances
strongly recalling the process of regeneration in nerves. Myelinic
neuromas consist of fibres and nuclei so closely resembling in
microscopic appearance the fibromas that they have hitherto been
confounded with them; and there is a difference among the highest
authorities as to the certainty of their diagnosis, and, in
consequence, of the frequency of their occurrence. The true
neuromas may include in their structure all of the fibres of the nerve-
trunk or only a portion of them (partial neuroma)—a fact of
importance in their symptomatology. Of the false neuromas, the
fibromas are by far the most frequently met with. They appear as
knots, more or less hard, upon the course of the nerve-trunk, which
they may involve completely or partially. They are often excessively
painful to the touch or spontaneously, most of the so-called tubercula
dolorosa belonging to the fibro-neuromas. Fibromas sometimes
occur along the trunk and branches of a nerve, forming a plexus of
knotted cords (plexiform neuroma). Fibro-sarcomas are not an
infrequent form of neuroma.
Myxomas often occur upon the peripheral nerves, and are frequently
multiple, their points of predilection being the larger trunks, as the
sciatic, ulnar, etc. They show their characteristic soft structure, and
are usually spindle-shape, assuming a rounder form as they attain a
large size. The various forms of sarcoma occasionally form tumors
upon the nerves, attacking generally the large trunks. Carcinomatous
tumors beginning upon the nerves sometimes occur, but as a rule
these growths involve the nerve by extension to it from adjacent
parts.
Gliomas appear to affect only the optic and acoustic nerves. Lepra
nervorum (lepra anæsthetica) produces usually a spindle-form
thickening upon the nerve-trunks, but sometimes there are more
distinct knots, which may be felt beneath the skin, bead-like, along
the course of the nerves of the extremities.
Like the true neuromas, the false neuromas, developing from the
neurilemma and perineurium, may involve the whole or only a part of
the fibres of a nerve, or the nerve-fibres may run at the side of the
tumor—different conditions, which may alter materially the effects
produced upon the nerve.
Neuromas, both false and true, may occur not only singly, but often
in large numbers, many hundreds having been counted upon an
individual. Sometimes they are numerous upon a single nerve-trunk
and its branches, and again they may appear scattered over nearly
all of the nerves of the body, even to the cauda equina and roots of
the nerves. According to Erb,9 isolated neuromas are more frequent
in females, while multiple neuromas are found almost exclusively in
men. Neuromas vary greatly in size, as we might expect from the
very great difference of their nature and structure; sometimes no
larger than a pea, they may attain the size of a child's head.
9 Ziemssen's Handbuch.
The general use of the term neuralgia further implies the common
belief that there is a disease or neurosis, not covered by any other
designation, of which these pains are the characteristic symptom. Of
the pathological anatomy of such a disease, however, nothing is
known; and if it could be shown for any given group of cases that the
symptoms which they present could be explained by referring them
to pathological conditions with which we are already familiar, these
cases would no longer properly be classified under the head of
neuralgia.
One of the best and most recent statements of this view is that of
Hallopeau,1 who, although he does not wholly deny the existence of
a neurosis which may manifest itself as neuralgia, goes so far as to
maintain that the gradual onset and decline and more or less
protracted course so common in the superficial neuralgias, such as
sciatica, suggest rather the phases of an inflammatory process than
the transitions of a functional neurotic outbreak, and that, in general
terms, a number of distinct affections are often included under the
name of neuralgia which are really of different origin, one from the
other, and resemble each other only superficially. This subject will be
discussed in the section on Pathology, and until then we shall, for
convenience' sake, treat of the various neuralgic attacks as if they
were modifications of one and the same disease.
1 Nouveau Dict. de Méd. et de Chir. pratiques, art. “Névalgies.”
Superficial Neuralgia.
A dart of pain may then be felt, which soon disappears, but again
returns, covering this time a wider area or occupying a new spot as
well as the old. The intensity, extension, and frequency of the
paroxysms then increase with greater or less rapidity, but, as a rule,
certain spots remain as foci of pain, which radiates from them in
various directions, principally up or down in the track of the nerve-
trunk mainly implicated. The pain rarely or never occupies the whole
course and region of distribution of a large nerve or plexus, but only
certain portions, which may be nearly isolated from one another.
In an acute attack the affected parts may at first look pale and feel
chilly, and later they frequently become congested and throb.
Mucous surfaces or glandular organs in the neighborhood often
secrete profusely, sometimes after passing through a preliminary
stage of dryness.
The skin often becomes acutely sensitive to the touch, even though
firm, deep pressure may relieve the suffering. Movement of the
painful parts, whether active or passive, is apt to increase the pain.
When the attack is at its height, the pain is apt to be felt over a larger
area than at an earlier or a later period, and may involve other
nerves than those first attacked. Thus, a brachial becomes a cervico-
brachial neuralgia or involves also the mammary or intercostal
nerves. A peculiarly close relationship exists between the neuralgias
of the trigeminal and of the occipital nerves. It is said that when the
attack is severe the corresponding nerves of the opposite side may
become the seat of pain. This is perhaps remotely analogous to the
complete transference of the pain from one side to the other which is
so characteristic of periodical neuralgic headaches, especially if they
last more than one day.