NaturalFlash

LUNCHES

QUINOA SALAD WITH AVOCADO AND CHICKPEAS

   Ingredients:

  • 1 cup cooked quinoa
  • 1 ripe avocado, cut into cubes
  • 1 cup cooked chickpeas
  • 1/2 cucumber, sliced
  • 1/4 cup cherry tomatoes, cut in half
  • 2 tablespoons fresh cilantro, chopped
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste

   Preparation:

  1.  In a large bowl, mix the cooked quinoa, avocado, chickpeas, cucumber, cherry tomatoes and cilantro.
  2. In a small bowl, mix the lemon juice, olive oil, salt and pepper to make the dressing.
  3.  Pour the dressing over the salad and mix. Serve the quinoa salad on individual plates and enjoy this healthy and satisfying meal.

LUNCHES

GRILLED CHICKEN BREAST WITH ROASTED VEGETABLES

   Ingredientes:

  • 2 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon fresh rosemary, chopped
  • Salt and pepper to taste
  • 2 cups mixed vegetables (such as peppers, zucchini, carrots), cut into pieces

   Preparation:

  1. In a small bowl, mix the olive oil, minced garlic, rosemary, salt and pepper.
  2. Spread the chicken breasts with this mixture and marinate for at least 30 minutes in the refrigerator.
  3. Preheat the grill to medium-high heat.
  4. Grill chicken breasts for 6-8 minutes per side or until cooked through.
  5. Meanwhile, on a baking sheet, place the cut vegetables and drizzle with a little olive oil, salt and pepper.
  6. Bake the vegetables at 200°C for about 20-25 minutes or until tender and lightly golden.
  7. Serve the chicken breasts along with the roasted vegetables and enjoy this healthy and tasty lunch.

LUNCHES

TURKEY AND AVOCADO WRAP

   Ingredients:

  • 4 whole wheat tortillas
  • 200g sliced ​​turkey breast
  • 1 ripe avocado, sliced
  • 1 tomato, cut into thin slices
  • 1/2 cup lettuce leaves
  • 1/4 cup plain Greek yogurt
  • 2 tablespoons mustard
  • Salt and pepper to taste

   Preparation:

  1. In a small bowl, stir together the Greek yogurt, mustard, salt, and pepper to make the sauce.
  2. Heat the whole wheat tortillas in a skillet or in the microwave for a few seconds to soften them.
  3. Spread each tortilla with the prepared sauce.
  4. Place the turkey slices, avocado slices, tomato and lettuce leaves in the center of each tortilla.
  5. Fold the ends of the tortilla inward and then roll up to form a wrap.
  6. Cut each wrap in half and serve. Enjoy this quick and healthy lunch!