41 Easy Low Sodium Lunch Ideas You’ll Love

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Stovetop Steamed Vegetables

How to Steam Vegetables On The Stove is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’, ‘4 people’]

A tutorial on how to steam vegetables, a quick and simple method to cook your vegetables while retaining their nutrients. It doesn’t even include using any fancy kitchen gadgets.

Ingredients

• 1 – 1 ½ lb Mixed vegetables ((500g-1kg) Carrots, kale, broccoli, cauliflower etc…)

Instructions To prepare the vegetables

1. Place the vegetables of your choice in a colander.
2. Rinse the vegetables in cold water (scrubbing any tough vegetables like potatoes) several times.
3. Once rinsed and drained, blot them dry with kitchen towel.
4. Cut, peel and trim the vegetables (if required), you will want them to be all the same/near to the same size. If you are using pre-cut vegetables like I am then simply skip this step.

Steaming the vegetables

1. Start by adding just enough water to fill 1/4 of the saucepan.
2. Directly place the steamer basket inside the saucepan so it completely spreads itself out.
3. Bring the water to the boil with the lid on so the internal temperature builds.
4. Once boiling point has reached add the vegetables to the steamer basket (use tongs if required
5. Place the lid on to cover the saucepan.
6. Steam the vegetables until they are soft (use a fork to determine their readiness).
7. Once the vegetables have been steamed, transfer them to a dish, season if you want to and serve.

2. Strawberry Avocado Salad

Chicken Strawberry Avocado Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’, ‘4 servings’]

Refreshing and bright, this Chicken Strawberry Avocado Salad is a not-boring salad that works as the perfect cold lunch idea, light dinner, or as a potluck dish!

Ingredients

• 0.5-1 cup roasted garlic dressing with tarragon (or dressing of your choice)
• 142 grams mixed greens ((1 container))
• 3 cups strawberries (squared or sliced)
• 2-3 cups shredded chicken breasts
• 1/4 red onion (sliced thinly)
• 1/4 cup basil (chopped roughly or ribboned)
• 1/4 cup tarragon
• 1/4 cup slivered almonds
• 2 avocado (sliced or cubed)

Instructions

1. Follow this recipe to make your own roasted garlic dressing if you’d like to use homemade dressing. Mix in a small handful of roughly chopped tarragon.
2. In a large bowl, combine all your ingredients. If not eating right away, store the dressing and the avocado on the side.
3. For a meal prep, store in an airtight container for up to 4 days.

3. Sweet Potato Soup

Sweet Potato Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 medium sweet potatoes, peeled and diced
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 cup coconut milk
• 1/2 teaspoon ground cumin
• Salt and pepper to taste

Instructions

1. 1. Heat olive oil in a large pot; sauté onion and garlic until soft.
2. 2. Add diced sweet potatoes and cumin; sauté 2–3 minutes.
3. 3. Pour in broth; simmer 15–20 minutes, until potatoes are tender.
4. 4. Purée the soup with an immersion blender until smooth; stir in coconut milk.
5. 5. Season with salt and pepper; reheat gently and serve.

4. Air Fryer Brussel Sprouts

Crispy Air Fryer Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2M · Cook: PT10M · Total: PT12M · Yield: [‘4’]

Air Fryer Brussel Sprouts are crispy on the outside and fork tender on the inside!

Ingredients

• 1 pound (450g) Brussels sprouts (stems and any loose leaves removed, sprouts cut into halves)
• Calorie-controlled cooking spray (or any light, neutral oil)
• Salt
• Black pepper

Instructions

1. Preheat the air fryer to 350 degrees F / 180 degrees C.
2. Place prepared Brussels sprouts into a bowl, spray with cooking spray, add salt and black pepper and mix until well coated.
3. Add Brussels sprouts to the air fryer basket and fry between 8-12 minutes, remove and shake the basket a couple of times during cooking for even crisping.
4. Serve warm or at room temperature.

5. Instant Pot Steamed Vegetables

Instant Pot Steamed Vegetables is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2M · Total: PT12M · Yield: [‘4’, ‘4 servings’]

Instant Pot Steamed Vegetables are an easy way to get delicious, tender crispy veggies on your plate with little time and effort.

Ingredients

• 1 lb vegetables like broccoli, cauliflower, brussels sprouts, baby carrots, green beans, asparagus, zucchini (coarsely chopped)
• 1 cup cold water
• 2 tbsp butter (melted)
• Everything bagel seasoning (to taste)

Instructions

1. In Instant Pot, add cold water and trivet or basket with vegetables.
2. I like veggies holding their shape, soft but not mushy. Here are instructions for this type of veggies. Close the lid, set valve to Sealing and press Manual or Pressure Cook button:°3 quart: 1 minute on High.°6 quart: 0 minutes on High.°8 or 10 quart: 0 minutes on Low. If your Instant Pot doesn’t have low pressure, cook on High and Cancel as soon as it pressurizes.
3. Release pressure immediately by turning valve to Venting and remove vegetables onto a plate. Drizzle with melted butter and sprinkle with seasoning. Serve immediately as that’s when veggies taste best. So good!

6. Sashimi Bowl

Yellowtail Sashimi Bowl (Hamachi Donburi) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘2’]

Yellowtail Sashimi Bowl is a Japanese rice bowl featuring soft and buttery hamachi, rich ikura, and fragrant shiso leaves. This bowl takes just a few minutes to assemble and makes the perfect lunch or light dinner.

Ingredients

• 1 cup rice
• 1⅓ cup filtered water
• ½ lb sashimi grade yellowtail (hamachi) (sliced)
• 2 tbsp ikura
• 1 scallion (finely sliced)
• soy sauce (shoyu) (for serving)
• wasabi (for serving)

Instructions Rice

1. Stovetop instructions – Place rice in a saucepan and rinse the rice in the sink until the water runs clear, then drain. Combine washed rice and filtered water in a medium saucepan. Bring the rice to a low boil, then reduce the heat to low. Cover the pot and simmer for 20 minutes or until the water is absorbed. Remove from the heat and let sit covered for 10 minutes. Fluff the rice with a fork.
2. Rice cooker instructions – Place rice in the electric rice cooker pot and rinse the rice in the sink until the water runs clear, then drain. Combine rice and filtered water in the pot and cook per the rice cooker directions.
3. Cool rice – Season with seasoned rice vinegar if desired. Let the rice cool while you prep the other ingredients.

Hamachi Sashimi Donburi

1. Thinly slice hamachi – Carefully slice yellowtail against the grain at a 45° angle. Be sure to pick how large you want the slices ahead of time and cut in one smooth motion. A standard thickness is about ⅜-inch thick.
2. Assemble the bowl – Divide rice into two bowls. Place the thinly sliced hamachi, shiso leaf, ikura, and scallions on top of the hamachi. Serve with soy sauce and wasabi on the side.

7. Air Fryer Frozen Chicken Wings

Air Fryer Frozen Chicken Wings is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Cook: PT30M · Total: PT30M · Yield: [‘4’]

This Air Fryer Frozen Chicken Wings recipe is such a great way to cook chicken quickly with no thawing required.

Ingredients

• 1 lb frozen chicken wings
• dry rub or sauce of your choice

Instructions

1. Preheat the air fryer to 400 and spray the basket with nonstick cooking spray.
2. Place the wings in a single layer on the basket. Cook for 20 min. Flip the wings over. Cook an additional 10 min.
3. Toss the wings in your favorite sauce or dry rub and serve immediately.

8. Protein Overnight Oats

Protein Overnight Oats {3 Ingredient Base} is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT245M · Yield: [‘3’]

Overnight Protein Oats will get your morning started right! This make-ahead breakfast can be prepped in just 5 minutes! This easy high protein recipe can be flavored according to your favorite toppings! You can easily double the protein oatmeal to have breakfast for several days for the entire family.

Ingredients

• 2 cups old fashioned oats
• 1 1/2 cups almond milk
• 2 scoops vanilla protein powder

Instructions

1. Mix the almond milk and protein powder together in a large bowl. Mix until all of the clumps are gone.
2. Add the oatmeal and mix into the milk mixture.
3. Portion the oatmeal into small cups or jars that have lids.
4. Place in the refrigerator and let sit overnight or at least for up to 4 hours.

9. Air Fryer Eggs

Air Fryer Eggs – Hard or Soft Boiled is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT25M · Yield: [‘4’, ‘4 eggs’]

Air fryer eggs, your new favorite way to “boil” eggs! Get all the tips and tricks here!

Ingredients

• 4 large eggs (for small, medium or jumbo eggs, see notes)

Instructions Preheat Your Air Fryer

1. Preheat your air fryer to 270° F to 275° F (132-135°C) for 5 minutes. If your air fryer doesn’t go lower in temperature than 300° F, set it to 300° F (148°C). Important note: We find that testing 1 egg first will help you to find the exact time that works for your air fryer and preference.

Cook the Eggs

1. Add the eggs to the basket, leaving a little space between each one. Close the air fryer.
2. Cook at 270ºF (132ºC) for your desired time and doneness. For soft boiled eggs, cook for 9-11 minutes. For jammy eggs, cook 12-13 minutes. For hard boiled eggs, cook for 13-15 minutes. If you set your air fryer to 300° F (148°C), subtract about 1-2 minutes from your desired cook level listed above.Remember, you’ll need to practice a bit to figure out how long to cook in your particular air fryer.

Ice Bath

1. While the eggs cook, prepare the ice bath. Fill a bowl halfway with ice, then add cold water until the bowl is ¾ filled.
2. Remove the eggs from the air fryer with tongs and set them in the ice bath for about 4-5 minutes, until cool to the touch but not ice cold (this makes them easier to peel).

Peel Eggs

1. Gently crack the egg shells, rolling them a bit along a hard surface to make cracks along all sides. Peel and enjoy right away or store for later. Be sure to refrigerate within 2 hours of cooking.

10. Caramelized Onion White Bean Dip

Caramelized Onion White Bean Dip is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT40M · Total: PT45M · Yield: [’12’]

This delicious dip has the sweet flavor of caramelized onions and a creamy texture from white beans. Serve with veggies, fruit, and tortilla or pita chips.

Ingredients

• 3 small sweet onions (thinly sliced)
• 1 15.5 oz can white beans (drained and rinsed)
• 1/4 cup olive oil (more to taste)
• 3 tbsp lemon juice (more to taste)
• 2 tbsp fresh thyme (chopped)
• 2 cloves garlic (crushed)
• Salt and pepper (to taste)

Instructions

1. Heat a tablespoon of olive oil in a large skillet over medium heat. Add sliced onions and cook down until slightly tender, about 5 to 7 minutes. Lower heat and cook for 30 to 40 minutes, or until caramelized to your desired taste, stirring occasionally. 
2. Add the caramelized onions, white beans, olive oil, lemon juice, thyme, and garlic to a food processor or blender. Blend until smooth. You may need to add a few more drizzles of olive oil, lemon juice, or water if mixture is took thick. 
3. Transfer dip to a serving bowl. Drizzle with olive oil and add more thyme, salt, and pepper to taste. Serve with veggies, fruit, or chips. Enjoy!

11. Zucchini Pasta

Zucchini “Pasta” with Tomato Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘4’]

Gluten Free Zucchini “Pasta” mixed with a quick and easy tomato sauce! A healthy meal that can be made in under 30 minutes.

Ingredients

• 4 zucchinis (about 4 cups, cut into thin noodles with a vegetable spiralizer)
• 1 tablespoon extra virgin olive oil
• 1/2 cup onion (chopped)
• 4 cloves garlic (minced)
• 1 1/2 cups crushed tomatoes
• 1/8 teaspoon dried oregano
• 1/8 teaspoon red pepper flakes
• salt and pepper to taste
• 1 tablespoon basil (chopped)
• Parmesan cheese (for garnish if desired)

Instructions

1. Add oil to a large saucepan. Add is onion and cook for 2-3 minutes until tender. Add in garlic and cook for an additional minute.
2. Add in crushed tomatoes, oregano and red pepper flakes. Bring to a light simmer and cook for 10 minutes.
3. Add zucchini noodles to the sauce and cook for 2-3 minutes or until tender.
4. Stir in basil and Parmesan cheese. Season with salt and pepper if desired. Serve immediately.

12. Tabbouleh

Tabouli Salad Recipe (Tabbouleh) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT15M · Total: PT35M · Yield: [‘6’, ‘6 as a side’]

Tabouli (also spelled tabbouleh) is a traditional Lebanese salad recipe made with finely chopped parsley, mint, tomatoes, and soaked bulgur wheat. Seasoned with fresh lemon juice and a little bit of olive oil, this quick and easy salad is healthy and so delicious! Perfect with grilled meats or your next mezze platter.

Ingredients

• 1 cup fine bulgur wheat (uncooked)
• 3 bunches fresh parsley (tough stems removed (approximately 3-4 cups when chopped))
• 1 bunch fresh mint leaves (tough stems removed (approximately 1/2 cup when chopped))
• 1/2 cup green onions (thinly sliced)
• 2 tomatoes (cored, seeded, and diced)
• 3 tablespoon extra virgin olive oil
• 3 tablespoon fresh lemon juice (plus more to taste)
• salt + pepper (to season)

Instructions

1. Soak the bulgur. Start by soaking the bulgar in 4 cups of boiling water (or chicken stock for more flavor). Allow the bulgur to soak for approximately 15-30 minutes, or until softened. Drain through a fine-mesh strainer, pressing the bulgur gently with a paper towel to remove any remaining liquid. Set aside to cool.
2. Prepare the parsley and mint. Cut the thick stems from each bunch of parsley and mint. Using a sturdy chef’s knife, finely chop the remaining smaller stems and leaves into small pieces. As this can be somewhat time-consuming, you may also chop your parsley and mint in a food processor, one bunch at a time. Take care, however, not to over-process as it will turn into a thick paste. Transfer each bunch of minced parsley and mint to a large salad bowl.
3. Combine the salad ingredients. To the bowl filled with chopped mint and parsley, and the soaked and cooled bulgur, green onions, and chopped tomatoes.
4. Prepare the “dressing”. In a small mixing bowl, whisk together the olive oil, lemon juice, salt, and pepper.
5. Assemble. Pour the dressing over the salad and mix well to combine. Taste and add additional salt, pepper, or lemon juice, as needed.

13. Rainbow Roast Vegetable Sandwich

Rainbow roast vegetable sandwiches is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT20M · Total: PT35M · Yield: [‘2’, ‘2 large sandwiches’]

Epic vegan-friendly sandwich packed with roast vegetables, avocado and pesto.

Ingredients

• 1 cup butternut pumpkin (or 1/4 of a large butternut pumpkin)
• 1 red bell pepper / capsicum (quartered and seeded)
• 1 zucchini
• extra virgin olive oil (as needed)
• 1 avocado (sliced or mashed)
• 1 carrot (grated)
• 1/2 cup alfalfa sprouts
• 1 x 400g can chickpeas (drained)
• 1/2 beetroot (cooked and chopped roughly)
• 3 tablespoons hulled tahini (or to taste)
• 2 tablespoons extra virgin olive oil (or as needed)
• 1-2 teaspoons smoked paprika (or to taste)
• 1 teaspoon ground cumin
• Salt and pepper (to taste)
• 1 cup kale leaves or other salad greens (loosely packed)
• 1/2 cup roast almonds
• 3 tablespoons extra virgin olive oil (or water)
• Salt and pepper (to taste)
• 4 thick slices sourdough bread (or bread of choice)

Instructions

1. Preheat oven to 180C.
2. Slice the pumpkin and zucchini into 5mm thick slices. Place the pumpkin, zucchini and capsicum on a large lined baking tray. Drizzle the vegetables with olive oil and bake for 20-30 minutes or until all the vegetables are tender.
3. For the beetroot hummus, add all ingredients to a food processor and whizz until smooth. Add more oil or water for a thinner hummus. Season with salt and pepper to taste. Remove and set aside.
4. For the kale pesto, add the kale, almonds and olive oil to a food processor and whizz until combined. Season with salt and pepper to taste.
5. Toast the bread until golden brown. Spread the hummus on two slices of bread and kale pesto on the other two slices of bread. Arrange raw and roast vegetables on bread as desired. Enjoy immediately.

14. Broccoli Almond Soup

Broccoli Almond Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 2 cups broccoli florets
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cups vegetable broth
• 1 cup almond milk
• 2 tablespoons almond butter
• Salt and pepper to taste

Instructions

1. 1. Sauté onion in olive oil in a pot until translucent.
2. 2. Add broccoli and broth; simmer 8–10 minutes until broccoli is tender.
3. 3. Blend until smooth; stir in almond milk and almond butter.
4. 4. Season with salt and pepper; warm through and serve.

15. Healthy Veggie Pinwheels

Healthy Veggie Pinwheels is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: 24

Who said kids don’t want to eat their vegetables? These bite-sized veggie pinwheels are a nutrition-packed kids snack or lunchbox hit! They’re packed with protein and lots of nutritious veggies and taste amazing!

Ingredients

• 1/2 large cucumber, peeled
• 1 1/4 cups spinach
• 1 large carrot, peeled
• 1/2 container regular cream cheese
• 2 tablespoons hemp hearts
• 4 large wraps (burrito size)

Instructions

1. Using a silicone spatula or a knife, spread the cream cheese over the wraps (about two tablespoons per wrap).
2. Shred the carrots, chop the spinach and peel the cucumber into ribbons with a carrot peeler.
3. Divide up the cucumber into the wraps and then top with the carrot and spinach.
4. Pour half a tablespoon of hemp hearts into each wrap.
5. Tightly roll the wrap and use a sharp knife to cut into wheels.
6. If you like, secure each wheel with a toothpick.
7. Each wrap makes roughly six pinwheels for a total of 24.

16. Cucumber Beetroot Salad

Cucumber Beetroot Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT45M · Total: PT55M · Yield: [‘4’, ‘4 servings’]

Light and refreshing, this cucumber beetroot salad is a flavorful and healthy side salad perfect for summer picnics or holiday meals!

Ingredients

• 3 medium beets
• 1/2 English cucumber (skin removed, to preference)
• 1 tbsp pumpkin seeds
• 1 tbsp mint leaves
• 1 cup butter lettuce (or arugula)
• 3 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar (or lemon juice)
• 2 tbsp fresh ginger root (grated)
• 1 tsp maple syrup
• pinch salt
• pinch black pepper

Instructions

1. Preheat the oven to 200C / 390F.
2. Prepare the beets by removing their tops and tails. Give them a good scrub to clean. Wrap in aluminium foil and bake for 45-60 minutes until tender when pierced with a sharp knife.
3. Once they have cooled, finely slice the beets with a sharp knife.
4. Add the pumpkin seeds to a dry pan (without oil) and heat for 4-5 minutes until they begin to very slightly brown and pop. Move them around occasionally to avoid burning.
5. Combine the ingredients for the maple ginger dressing and stir or whisk.
6. Layer the cucumber and beet slices on your serving plate, and sprinkle over the pumpkin seeds and mint leaves. Drizzle with the dressing and serve immediately.

17. Spanish Rice and Beans

Low Sodium Spanish Rice and Beans is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘8’, ‘8 servings’]

This Low Sodium Spanish Rice and Beans packs great flavor with far less sodium than most recipes. This quick and easy recipe is ready in just 30 minutes from start to finish making it a great busy weekday choice!

Ingredients

• 1 tablespoon avocado oil
• 1 cup white rice (uncooked, rinsed well)
• 1 cup onion (chopped)
• 1 ½ cups water (or low sodium chicken or vegetable broth)
• ½ cup tomato sauce (unsalted )
• 1 ½ tsp paprika
• 1 tsp cumin
• 1 tsp dried oregano
• ½ tsp garlic powder
• ¼ tsp cayenne pepper
• 15 ounces canned pinto beans (rinsed and drained)

Instructions

1. Heat oil in a large nonstick skillet set over medium heat. Add the rice and onion and toast for 3 to 4 minutes, stirring frequently, until the rice is golden and the onion is tender.
2. Add in the broth, tomato sauce, and spices and bring the mixture to a low boil. Reduce the heat to low, cover, and simmer for 12 to 15 minutes, or until the rice absorbs the liquid and is fluffy. Do not remove the lid or stir while cooking.
3. Remove the skillet from the heat, remove the lid and taste, adjusting the seasonings as desired. Stir in the beans and cover. Allow to sit for an additional 5 minutes, until warmed through.

18. Tortilla Pinwheels

Vegetarian Tortilla Pinwheels is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [’24’, ’24 -28 pinwheels’]

These vegetarian tortilla pinwheels are fun, quick, easy to make, and always a hit! Loaded with fresh vegetables, cream cheese, and spinach these bite-sized veggie pinwheels can be served cold or baked. Perfect as an appetizer, school lunch, or snack!

Ingredients

• 8 oz cream cheese (soft at room temperature)
• 4-5 green onions (finely chopped )
• ½ cup bell pepper (finely chopped, using mix of red and green)
• ¼ cup carrots (shredded)
• ¼ cup broccoli (finely chopped)
• 1 teaspoon dry oregano
• 1 teaspoon garlic powder
• 1 teaspoon dry parsley flakes
• ¼ teaspoon salt (adjust to taste)
• ⅛ teaspoon black pepper powder (adjust to taste)
• 4 flour tortillas
• cream cheese filling (from above)
• 1-2 cups baby spinach leaves
• ½ cup shredded cheese (using mexican cheese blend)
• Red chilli flakes (optional and adjust to taste)

Instructions For making cream cheese filling

1. In a mixing bowl, add the softened cream cheese followed by spices – salt, black pepper, oregano, garlic powder, and parsley. Mix well. You can also microwave the cream cheese for 10-15 seconds or until soft enough to mix.
2. Then add the veggies – green onions, red and green bell pepper, carrots, broccoli. Mix well and divide the cream cheese mixture into 4 equal portions.

For making the tortilla pinwheels

1. Warm tortillas for 15 seconds in the microwave or on the stovetop (this helps make the tortilla soft and easy to roll).
2. Place one portion of the cream cheese mixture and spread it evenly making sure you get as close to the edge as you can.
3. Layer it with a generous amount of cheese, sprinkle some red chili flakes (optional).
4. Top it with an even layer of spinach leaves. Make sure they are in the centre and not so much around the edges (for ease of tortilla sticking)
5. Starting from one side, roll the tortilla tight until you reach the opposite side. Apply some cream cheese to the end (if more is required) to act as glue and help the tortilla stick.
6. Take a plastic wrap and place the tortilla seam-side down on it. Roll it so that the wrap covers the entire tortilla tightly. Tuck the sides inside. Repeat this procedure for the other rolls too.
7. Place these tortilla rolls in the refrigerator for a minimum of 1 hour to overnight.
8. These pinwheels can be served Cold or warm (baked or air-fried). When ready to serve, get the rolls out of the fridge and unwrap. Slice each roll into 6-7 evenly sized about ½ inch pinwheels (pieces).

For the Cold Tortilla Pinwheels:

1. Simply serve the sliced pinwheels while they are still cold with your favorite dipping sauce.

For the Baked Tortilla Pinwheels:

1. Preheat the oven to 375°F, line the baking tray with aluminum foil, and spray with cooking oil. Place the sliced tortilla pinwheels on the baking sheet and bake for 10-15 mins until the cheese has melted and the tortilla is crisp and golden around the edges. Flip half-way through.

For the Air-fried Tortilla Pinwheels:

1. Place the sliced tortilla pinwheels in the air fryer basket and air fry the pinwheels at 370°F for 6 to 8 mins, rotating halfway through or until cheese has melted and the edges are golden.

19. Vegan Tuna

Vegan Tuna Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Yield: [‘2’]

This quick and easy recipe for Vegan Tuna Salad is perfect for a plant-based sandwich filling, vegan wrap or a plant based salad topping. This vegan tuna recipe is perfect for meal prep and ready in just 5-minutes.

Ingredients

• 1 15-oz. can chickpeas (rinsed and drained)
• 1 small shallot (minced)
• 2 small stalks celery (small dice)
• 3 tblsp vegan mayonnaise

Instructions

1. In a medium sized bowl, mash the chickpeas with a fork or use a potato masher. It’s ok if there are a few chunks of chickpeas mixed into the pasty mixture.
2. Mix in minced shallot, celery and mayo.
3. Store in an airtight container in the refrigerator for up to a week.

20. Zucchini and Mascarpone Fritters

Zucchini and Mascarpone Fritters is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘5’, ‘5 servings’]

These zucchini and mascarpone fritters combine tasty vegetables with egg yolk, mascarpone cheese and lots of herbs for a fun lunch or light dinner option. A vegetarian and low histamine recipe.

Ingredients

• 2 medium zucchini (grated)
• 1/4 cup spelt flour
• 1 garlic clove (minced or finely diced)
• 2 egg yolks
• 2 tbsp mascarpone cheese
• 1 tbsp chives (diced)
• 2 tbsp mint (diced)
• pinch salt
• pinch black pepper (optional)
• 1 tbsp olive oil

Instructions

1. Place the grated zucchini in a clean tea towel, pull up by the corners and squeeze (over the sink) out as much liquid as possible.
2. Add all the ingredients to a bowl, except the olive oil. Stir very thoroughly until you have a fairly wet batter. If it seems too wet then add a touch more flour.
3. Drizzle the oil into a pan, and then on a medium heat spoon a couple of tbsp of your fritter ‘batter’ into your hands. Roll into a ball, then place in the pan. Press down on the fritter with a spatula to form the fritter shape.
4. Cooking time will vary depending on how thick the fritter is. Fry for 3-5 minutes until golden brown. Carefully flip with a spatula to cook the other side. You may need to add a little more oil to the pan if it gets too dry as you cook the fritters.

21. Turkey Lunch Meat

Homemade Turkey Lunch Meat (Low Sodium) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT1M · Cook: PT30M · Total: PT31M · Yield: [‘8’, ‘8 (almost 2 pounds)’]

Homemade Turkey Lunch Meat is so easy! In just over 30 minutes, you’ll have delicious, juicy low-sodium sandwich meat healthier than what’s at the deli! You also can use this recipe for a turkey dinner.

Ingredients

• 1.75 pounds turkey breast tenderloins ((see notes))
• 2 teaspoons olive oil
• 1/2 teaspoon Seasonello ((or use a combo of sea salt, pepper, garlic powder; see notes))

Instructions

1. Preheat the oven to 400 degrees F. Line a rimmed baking sheet with foil.
2. Place the turkey on the foil and top each tenderloin with a teaspoon of oil. Rub the oil all over the turkey, on both sides. Wash your hands well.
3. Sprinkle Seasonello or your own seasonings on the turkey. Bake for 25-30 minutes, or until the turkey is no longer pink inside. (If your tenderloins are thin, they’ll cook faster, so start checking after 20 minutes.)
4. Loosely cover the turkey with foil and let the turkey rest for 10 minutes before slicing. Slice thinly for luncheon meat, or make thicker slices for dinner.
5. Store leftovers in the refrigerator for 3-4 days or freeze the sliced turkey. (When I freeze the leftovers, I portion mine in sandwich bags, then place those in a freezer bag.)

22. Roasted Vegetables

Roasted Vegetables is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘4’, ‘4 Servings’]

Ingredients

• 2 large carrots
• 2 cups of broccoli florets
• 2 cups of cauliflower florets
• 3 bell peppers
• 2 medium zucchini
• 2 cups trimmed and halved brussels sprouts
• 2 tablespoons olive oil
• Kosher salt
• Black pepper
• Parsley for garnish

Instructions Wash, Dry, and Chop the Vegetables

1. Preheat your oven to 400°F (204°C).
2. Dry your veggies after washing them.
3. Chop your vegetables into similar-sized pieces.

Layer Veggies on a Sheet Pan and Season

1. Get everything nestled onto a sheet pan.
2. Drizzle everything with olive oil and sprinkle on the salt and pepper.

Roast Vegetables

1. Roast the vegetables in a 400°F (204°C) oven for 15 to 25 minutes until they begin to brown around the edges.
2. Remove anything that chars earlier.
3. Sprinkle the oven-roasted vegetables with some fresh parsley and enjoy it hot right out of the oven!

23. Baked Okra

Baked Okra is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 pound fresh okra, trimmed
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• Freshly ground black pepper to taste

Instructions

1. 1. Preheat oven to 425°F (220°C).
2. 2. Toss okra with oil and spices until evenly coated.
3. 3. Arrange in a single layer on a baking sheet and bake 15–20 minutes, turning once, until crisp and tender.
4. 4. Serve hot as a crispy side.

24. Veggie Fajitas

Finger-Licking Veggie Fajitas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘4’, ‘4 servings’]

This quick and easy veggie fajitas recipe is a life saver! They are loaded with plant-based protein and make a satisfying dinner meal that you can make in under 30 minutes with a handful of simple ingredients.

Ingredients

• 4 tortillas (corn or wheat tortillas)
• 1 14 oz or 400 g can black beans (or refried beans)
• 1 red, green and yellow bell peppers
• 4 portobello mushrooms
• 1 red onion
• 1 tbsp olive oil
• 1 tsp chili pepper
• 1 tsp smoked paprika
• 1 tsp ground garlic
• 1 tsp dried oregano
• 1/2 tsp ground coriander
• 1/2 tsp ground cumin
• 1/2 tsp black pepper
• 1 tsp salt
• 2 avocados
• 1 tsp ground garlic
• juice of 1 lime
• 1/2 tsp salt
• salsa
• fresh cilantro
• vegan sour cream

Instructions Prep the veggies

1. Preheat the oven to 400 F or 200 C. Cut bell peppers, onion and portobello mushrooms in long thin strips.

Make fajita seasoning

1. You can skip this step if you are using store-bought fajita seasoning. Use 2 tbsp fajita seasoning for this recipe. In a bowl combine chili powder, smoked paprika, ground garlic, dried oregano, coriander, cumin, black pepper and salt. Stir to combine.

Roast fajitas

1. Transfer cut veggies to the heat-proof pan. Mix with the seasoning and olive oil. Roast for 20-25 minutes until the veggies are charred. Alternatively, broil for 10 minutes.

Make quick guacamole

1. Half and pit avocados. In a medium bowl, mash them with a fork and add ground garlic, juice of one lime and season with salt.

Warm black beans

1. Drain a can of black beans. Transfer them to a bowl and microwave for 1 minute. Alternatively, warm them in a pot or skillet with a bit of liquid.

Warm tortillas

1. Wrap tortillas in aluminum foil and put them in the oven for 5 minutes, or microwave tortillas on a plate for about 20 seconds.

Assemble fajitas

1. Assemble veggie fajitas. Smear guacamole, add black beans, roasted peppers, mushrooms and onions. Top with vegan sour cream, salsa and fresh cilantro. Alternatively, use other toppings like pico de gallo or chipotle corn salsa.

25. Spaghetti Squash

Spaghetti Squash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’, ‘4 people’]

Easy cook spaghetti squash

Ingredients

• 1 Whole Spaghetti Squash (3-4 pounds)

Instructions

1. Poke a few holes in squash with a fork. Place whole spaghetti squash in a large stock pot filled with water. Put lid on and bring to a boil.
2. Once boiling, rotate squash every 5 minutes.
3. After 15 -20 minutes, pierce skin lightly with a paring knife. You are looking for very little resistance in the skin and flesh. Once it feels soft, it is done! (25-35) minutes depending on size of your squash)
4. Remove squash from boiling water and let cool for at least 10 minutes, or until you can handle squash.
5. Halve, remove seeds, and use a fork to loosen all the spaghetti strands.

26. Jamaican Steamed Cabbage

Jamaican steamed cabbage is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 servings’]

This delicious Jamaican steamed cabbage makes the perfect Caribbean appetiser or side dish.

Ingredients

• 2 tbsp of coconut oil
• 1 small onion (sliced)
• 3 garlic cloves (chopped)
• 3-4 sprigs of thyme (tied together)
• ½ a head of a VERY large white cabbage (sliced)
• 1 medium carrot (julienned)
• 1 red pepper (sliced finely)
• 1 yellow pepper (sliced finely)
• ½ scotch bonnet (minced (or use 1/4 tsp of chilli powder))
• ¼ cup water
• 1 tsp all purpose seasoning
• 1 tbsp dairy free butter
• 1 tsp black pepper
• pink salt to taste

Instructions

1. Melt the coconut oil on medium heat then proceed to saute the onion, garlic along with the sprigs of thyme until soft and tender.
2. Add the cabbage, carrot, bell peppers and scotch bonnet, fold and stir. The pan may seem overcrowded but the cabbage will reduce as it heats through.
3. Continue to stir and fold until the cabbage reduces in volume, this should take up to 5 minutes.
4. Once reduced, lower the heat and add the water, ready for steaming.
5. Cover the skillet with a lid and steam for 15 minutes (10 minutes or less if you want crunchy cabbage).
6. Remove the lid and season with the all purpose seasoning, black pepper, butter and salt to taste and stir.
7. Serve accordingly and sprinkle the cabbage with additional loose thyme (optional).

27. Spinach Quiche

Low Sodium Spinach Quiche is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT60M · Yield: [‘8’]

Looking for a diabetic-friendly breakfast to serve a crowd? Low sodium spinach quiche with cheese and mushrooms is easy to make and oh-so-delicious!

Ingredients

• 1 tablespoon olive oil
• 8 ounces mushrooms ((sliced))
• 1½ cups white onion ((sliced))
• 3 cloves garlic ((minced))
• 3 cups baby spinach
• 6 large eggs
• ½ cup half & half ((can substitute milk or cream))
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh parsley ((chopped))
• 2 teaspoons black pepper
• 7 ounces low sodium cheese ((grated))

Instructions

1. Heat the oven to 350°F. Prepare a 9 inch pie dish by greasing it with oil or butter, then set aside.
2. In a large sauté pan over medium-high heat, add the olive oil.
3. Once the oil is hot, add the mushrooms and sauté for 3 – 5 minutes until they have released some moisture and reduced a bit.
4. Add the onion and sauté for 3 minutes to soften slightly.
5. Add the garlic and spinach, mixing well. Sauté until the spinach has reduced completely, roughly 7 minutes.
6. In a mixing bowl, whisk together the eggs, half & half, mustard, parsley, and pepper.
7. Add the cooked mushrooms and spinach mixture to the prepared pie dish and spread out evenly. Sprinkle the cheese over the top, then pour the egg mixture into the pan. Use a spoon to make sure everything is spread out evenly.
8. Bake the quiche for 35 minutes, then remove from the oven and allow to cool for 10 minutes.

28. Spinach Blueberry Salad

Spinach Blueberry Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Total: PT5M · Yield: [‘4’]

A colorful salad of fresh spinach, ripe blueberries, sharp parmesan, & crunchy pecans is a lovely spring recipe. It’s fresh, nutty, sweet, & savory in every delicious bite.

Ingredients

• 4 cups fresh baby spinach leaves (washed & dried)
• 1/2 pint fresh blueberries (washed & dried)
• 1/2 cup pecan whole or halves
• 1/4 cup shaved parmesan
• 3 tablespoons olive oil (drizzle on top, amounts are approximate)
• 2 tablespoons red wine vinegar (drizzle on top, amounts are approximate)
• salt & fresh cracked black pepper to taste (optional)

Instructions

1. To a large serving platter or salad bowl, add the rinsed & dry baby spinach leaves.
2. Sprinkle on the blueberries, pecans, & parmesan cheese. Evenly distribute them throughout the spinach leaves.
3. Drizzle with olive oil & red wine vinegar – do not overdress. You can also use your favorite balsamic vinegar or vinaigrette dressing.  ** see other dressing ideas in the Variations section above
4. Add fresh cracked black pepper & salt if desired.
5. Gently toss the salad with salad forks or tongs.
6. Using tongs serve in individual salad bowls or on a plate as a side dish with your favorite entree.  ENJOY immediately!
7. Serves: makes 4 side dishes or 2 main course servings

29. Maple Roasted Brussel Sprouts

Maple Roasted Brussels Sprouts On The Stalk is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT30M · Total: PT35M · Yield: [‘6’, ‘6 servings’]

Whole roasted Brussels sprouts on the stalk with an easy maple balsamic glaze. This makes a show-stopper side dish perfect for any occasion!

Ingredients

• 1 large stalk Brussels sprouts
• 3 tablespoons avocado oil
• 2 tablespoons maple syrup
• 1 tablespoon balsamic vinegar
• Kosher salt
• freshly ground black pepper

Instructions

1. Preheat oven to 400°F (use convection setting if your oven has it)
2. Rinse and dry Brussels sprouts stalk and place on a large rimmed baking sheet lined with parchment paper or a silicone baking mat.
3. Combine the avocado oil, maple syrup and balsamic vinegar in a small sauce pot over medium-low heat. Cook until heated through, whisking constantly, about 2-3 minutes.
4. Pour or spoon the mixture evenly over the Brussels sprouts stalk, turning the stalk as you pour to coat each side.
5. Season the stalk generously with Kosher salt and pepper.
6. Roast for about 30 minutes, turning the stalk on the baking sheet every 10 minutes.
7. Brussels sprouts should be a dark golden brown when finished and knife tender.
8. Remove from the oven, slice each Brussels sprout off the stalk with a sharp knife to serve.

30. Tuna Pesto Pasta

Tuna Pesto Pasta is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT1M · Cook: PT15M · Total: PT16M · Yield: [‘5’, ‘5 people’]

This quick and easy recipe is great served warm for dinner with crusty bread or cold as a pasta salad. Perfect for lunch, road trips, or an elegant meal at home.

Ingredients

• 10-12 oz pasta (linguine, fusilli, spaghetti, or penne recommended)
• 6.7 oz canned or bottled tuna
• 3/4 cup pesto (homemade or store-bought)
• 1/4 cup leftover pasta water
• 1/3 cup rosted pepitas or sunflower seeds
• 1 clove garlic
• 2 cups spinach and arugula blend
• 1 cup fresh basil leaves
• 1/3 cup extra virgin olive oil
• 2 teaspoons white vinegar
• 1/4 teaspoon kosher salt and black pepper to taste

Instructions

1. If using homemade pesto, all all ingredients to a food processor and blend till combined, seed particles should be even and small. Meanwhile bring a large pot of salted water to a boil and add pasta. Cook according to package directions, then drain, reserving about 1/4 to 1/2 cup of the pasta water.
2. In a large bowl, combine pesto and tuna. Stir in warm pasta, and 1/4 cup of the pasta water, till everything is fully coated with the tuna and pesto sauce. Taste and adjust any seasonings. Serve warm or cover and refrigerate to serve as a pasta salad.

31. Cauliflower Rice

Low-carb Cauliflower Rice is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’]

Whether you’re watching your carbs or just don’t want to wait an hour for rice to cook, this low-carb cauliflower rice is a delicious and much healthier option!

Ingredients

• 1 head cauliflower ((washed, trimmed, and cut into small pieces))
• 1 tablespoon coconut oil ((or olive oil))
• ¼ cup onion ((chopped))
• 2 cloves garlic ((minced))
• 1 teaspoon freshly grated ginger ((optional))
• ¼ teaspoon kosher salt
• ¼ teaspoon ground white pepper

Instructions

1. Place a single layer of cauliflower in a food processor fitted with the steel blade.
2. Pulse until the cauliflower is a little larger than the size of rice, then transfer into a microwave-safe bowl.
3. Repeat with the remaining cauliflower.
4. Cover the bowl and microwave the cauliflower at 100% for 5 minutes.
5. Spread the cauliflower onto a clean dish towel and let it sit until it’s cool enough to handle, about 10 minutes.
6. Bring the edges of the towel together to form a pouch. While holding the cauliflower rice over a bowl, twist and squeeze to remove as much liquid from the cauliflower as possible.
7. Heat the oil over medium heat in a large skillet or wok. Once hot, add the onions and sauté, stirring constantly, until translucent and soft, about 5 minutes.
8. Add the garlic, ginger, and salt, then cook for an additional minute, stirring constantly.
9. Add the cauliflower and cook, stirring often, until heated through, about 5 minutes.

32. Chicken Tacos

Air Fryer Chicken Tacos is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT5M · Total: PT15M · Yield: [‘4’, ‘4 tacos’]

These air fryer chicken tacos are crispy and soft at the same time, full of delicious fresh ingredients and so easy to make! Using rotisserie chicken, a little cheese, tomatoes, avocado, lettuce and fresh cilantro, this recipe is a game changer for taco nights!

Ingredients

• 4 flour tortillas (taco size)
• 1 cup cooked chicken (shredded)
• ½ cup cheese (Mexican mix or cheddar-jack)
• oil spray
• 1 avocado (chopped)
• ½ cup tomatoes (chopped, about 1 to 2 tomatoes)
• ½ cup lettuce (shredded or finely chopped)
• 1 squeeze lime
• 1 handful fresh cilantro (chopped)

Instructions

1. Preheat your air fryer at 350° fahrenheit.
2. Add cheese and chicken to the tortillas.
3. Fold the tortillas in half and push gently on them to keep them shut.
4. Spray the air fryer with oil spray. Add 2 to 4 tortillas, depending on the size of your air fryer. Quickly spray the tortillas with more oil spray. Cook for 3 minutes, carefully flip with tongs and cook for 3 more minutes. *see notes
5. Once cooked, place on a plate and let cool for about 1 minute. Carefully open the tacos a bit without breaking them to fill with avocado, tomato, lettuce, a squeeze of lime, chopped cilantro and salsa. Enjoy!

33. Veggie Skewers

Grilled Veggie Skewers is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT15M · Total: PT45M · Yield: [‘4’]

These easy Grilled Veggie Skewers are perfectly charred, drizzled with tangy balsamic vinegar and brushed with a fresh garlic herb sauce. Made with red onion, zucchini, and colorful bell peppers, these delicious vegetable skewers cook evenly thanks to their similar cooking time.

Ingredients

• 4 medium red onion
• 4 medium zucchini (sliced)
• 2 red bell pepper
• 2 orange bell pepper
• 2 yellow bell pepper
• 2 green bell pepper
• olive oil (for brushing)
• Balsamic vinegar (for serving)
• 1/3 cup olive oil
• 5 cloves garlic (minced)
• 3 tablespoon fresh parsley (minced)
• 3 tablespoon fresh cilantro (minced)
• 1 teaspoon fresh rosemary (minced)
• salt (to taste)
• freshly ground black pepper (to taste)

Instructions

1. Soak approximately 8-12 wooden skewers in water for at least 15-30 minutes. The total number of skewers will vary depending on several factors, such as the size of each vegetable, the size of your vegetable pieces, etc.
2. Prepare the vegetables for the skewers. For each red onion, first peel, then slice in half. Chop each half into thirds, as if you were cutting a pizza (6 total pieces from one onion). Seed and chop each bell pepper into approximately 1-inch by 1-inch pieces. Finally, chop the zucchini into rounds.
3. Prepare the Garlic Herb Sauce- in a medium bowl whisk together the olive oil, minced garlic, parsley, cilantro, rosemary, salt, and pepper. Set aside.
4. Skewer the vegetables by alternating between red onion, zucchini, and the different colored bell pepper. Brush skewers with a light layer of olive oil.
5. Preheat grill to medium-high heat. Once the grill is hot, add skewers and grill for approximately 5-8 minutes per side, or until vegetables are just softening and browning around the edges.
6. Remove from heat, brush with garlic herb sauce and drizzle with balsamic vinaigrette, if desired. Enjoy!

34. Balsamic Sprouts

Slow Cooker Balsamic Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT240M · Total: PT250M · Yield: [‘6’]

Super Easy Slow Cooker Balsamic Brussels Sprouts. The perfect side dish for Thanksgiving!

Ingredients

• 2 pounds brussels sprouts (rinsed and halved)
• 2 tablespoons olive oil
• salt and pepper
• toasted pinenuts for serving (if desired)
• parmesan cheese for serving (if desired)
• ½ cup balsamic vinegar
• 1-2 tablespoons light brown sugar

Instructions

1. Add brussels sprouts and olive oil to a slow cooker. Sprinkle with salt and pepper to taste.
2. Cover and cook on low for 3-4 hours or on high for 1-2 hours or until tender.
3. While the brussels sprouts are cooking make the balsamic reduction. (I make it about 30 minutes before the brussels sprouts are done)
4. When the brussels sprouts are ready drizzle with the balsamic reduction and serve immediately with pine nuts and parmesan cheese, if desired.

Balsamic Reduction

1. Add balsamic vinegar and brown sugar to a small saucepan. Simmer for 10 minutes or until the sauce has reduced by half. Keep warm until ready to use.

35. Autumn Squash Soup

Instant Pot Butternut Squash Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT10M · Total: PT25M · Yield: [‘4’, ‘4 people’]

Inspired by the curry Autumn Squash Soup from Panera, this recipe is super flavorful and cooks quickly in the instant pot. You can also use the stovetop or slow cooker if you don’t own an instant pot.

Ingredients

• 2 tablespoons olive oil
• 2 large shallots, peeled and roughly chopped
• 2 large carrots, peeled and roughly chopped
• 1 1/2 pounds butternut squash, peeled and de-seeded cut into large cubes
• 3 cups vegetable broth
• 1 cup apple juice
• 1 tablespoon honey or maple syrup
• 1 tablespoon curry powder
• 2 teaspoons fresh ginger, minced
• kosher salt and black pepper to taste
• 1/4 cup heavy cream (OPTIONAL)
• toasted pepitas (pumpkin seeds) for topping

Instructions Instant Pot

1. Turn your instant pot to the “saute” function and add olive oil, shallot, and carrots. Stir, cooking till shallots have just softened, about 1-2 minutes. Add in butternut squash cubes, broth, juice, honey or maple syrup, curry powder, ginger, and start with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Add the instant pot lid, making sure the vent is closed, and set to pressure cook for 10 minutes.
2. I like to do a natural release, where I wait to open the vent at least 10-15 minutes once the timer is up. You can do this at your own pace, just be careful to avoid the steam when you open the vent so you don’t burn yourself. Release any leftover steam and open the lid. If you have an immersion blender, use it to blend the soup till smooth and creamy, or blend in a heat-safe blender.
3. Add cream (if using) and more salt and pepper to taste. Serve warm topped with toasted pepitas.

Slow Cooker

1. Add all the ingredients except cream (if using) to a slow cooker and place on low heat for 7-8 hours. Blend and stir in the cream, if using.

Stovetop

1. Using a heavy bottomed, large pot add olive oil, shallot, and carrots over medium heat. Stir, cooking till shallots have just softened, about 1-2 minutes. Add in butternut squash cubes, broth, juice, honey, curry powder, ginger, kosher salt and black pepper. Bring to a boil over high heat, then turn to low heat and keep at a simmer for about 35-45 minutes, covered. Once the butternut squash and carrots have become super soft, blend and serve warm.

36. Roasted Vegetable Sandwich with Pea Pesto

Roasted Vegetable Sandwich with Pea Pesto is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT30M · Total: PT40M · Yield: [‘4’]

This roasted vegetable sandwich is extra delicious, and the quick pea pesto to bring extra awesome taste. Perfect for a picnic or lunch. Easy, vegan and vegetarian. Make it in the oven or on the grill.

Ingredients

• 1 eggplant (aubergine)
• 1 zucchini (courgette)
• 2 red bell peppers
• 4 tbsp olive oil
• 1 tbsp roughly chopped fresh rosemary
• 1 tsp thyme leaves
• Sea salt and freshly ground black pepper
• 1 cup (150g) peas (thawed if frozen)
• 1 cup packed (50g) fresh spinach
• 1 tbsp chopped mint leaves
• 1 clove garlic (chopped)
• 1 tsp lemon juice
• ¼ cup (75ml) olive oil
• Sea salt and freshly ground black pepper
• 1 loaf of uncut fresh bread
• 1 clove of garlic
• 2 tsp roughly chopped mint leaves
• 1 cup arugula / rocket

Instructions

1. Preheat the oven to 400F/200C.
2. Cut the eggplant/aubergine and zucchini/courgette into ½ inch slices. Deseed the bell pepper and cut it into ½ inch slices.
3. In a bowl, mix the oil, rosemary and thyme. Add the vegetables and toss to coat. The eggplant/aubergine will soak the oil up like a sponge, so toss those very briefly. Season with salt and pepper, then spread the veggies out in a single layer on a baking sheet (two if necessary). Roast for 30 minutes or until soft. Set aside to cool.
4. Alternatively: Grill the veggies on the barbecue or in a griddle pan. 

Meanwhile, make the pea pesto:

1. Put the peas (if frozen, thaw by placing them into a bowl of hot water for a few minutes), spinach, garlic and lemon juice into a food processor, then pulse briefly until it’s all chopped up finely. You may need to scrape the sides down.
2. Then keep the food processor running and slowly drizzle in the olive oil, letting it all blend into a smooth and lovely pesto. You may need to scrape the sides down again.

Assemble the sandwich

1. Slice the loaf of bread in half lengthways to create one large sandwich and toast each side (under a grill or on the barbecue).
2. Peel and halve the garlic clove, then rub it over each toasted side of bread.
3. Spread the bottom slice side with pea pesto (any remaining will keep in an airtight container in the fridge for up to 5 days).
4. Layer the bottom slice with the cooled roasted vegetables. Sprinkle on the chopped mint leaves, then place the top slice of bread on top.

37. Quinoa Salad

Quinoa Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup red bell pepper, diced
• 1/4 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• Salt and pepper to taste

Instructions

1. 1. Cook quinoa in water or broth according to package directions; fluff and cool.
2. 2. In a large bowl, combine tomatoes, cucumber, red pepper, and parsley.
3. 3. Whisk lemon juice, olive oil, salt, and pepper; toss with quinoa and vegetables.
4. 4. Chill 15–30 minutes or serve at room temperature.

38. Avocado Egg salad

Avocado Egg Salad Sandwich is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘2’, ‘2 servings’]

This Avocado Egg Salad Sandwich is absolutely delicious. It’s creamy but so light, loaded with amazing flavors and fresh veggies. Perfect HEALTHY mayo-free meal packed with nutrients that is ready in less than 10 minutes!

Ingredients

• 1 avocado (ripe)
• 3 eggs
• 2 tablespoon Greek yogurt
• Juice from half lemon
• 1 teaspoon Dijon mustard
• 1/2 teaspoon dill
• 1/4 teaspoon turmeric
• Salt and Black Pepper (to taste)

Instructions

1. Add water to a small saucepan. Bring water to a boil. Carefully add 3 fridge-cold eggs to boiling water and cook the eggs for 8-10 minutes. When eggs are cooked, run them under cold water and break off the shells. Cut the eggs into small pieces.
2. Half, pit, peel and cube avocado and add to a mixing bowl.
3. Mash the avocado with a fork until chunky.
4. Add in 2 tablespoons of Greek yogurt, freshly squeezed half lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon dill and 1/4 teaspoon turmeric. Mix with the spoon until creamy.
5. Add in chopped hard-boiled eggs. Season it with salt and pepper. Mix gently with the spoon. Taste and add more salt and/or lemon juice if needed.
6. Serve immediately at room temperature, or chill and serve cold.
7. Assemble sandwich. Add a hand-full of greens (spinach and/or arugulonto the sliced whole-grain bagel. Add 2 tablespoons of Avocado Egg Salad. Top it with slices of fresh tomatoes. Serve immediately.

39. Bean Salad

Mom’s Bean Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT10M · Total: PT15M · Yield: [‘6’, ‘6 people’]

A classic cold summer bean salad that’s a little tangy, sweet, and delicious!

Ingredients

• 1 lb fresh green beans (or mix with wax beans)
• 1/2 cup dry kidney beans, soaked for at least 6 hrs (or 1 15oz can, rinsed and drained)
• 1 1/2 cups white onion (sliced thin)
• 1/3 – 1/2 cup white sugar
• 1/4 cup olive oil
• 1/3 cup white vinegar
• 1 tablespoon Dijon mustard
• 1/4 teaspoon salt
• 1/8 teaspoon fresh ground pepper
• 1 tablespoon fresh parsley (minced )

Instructions

1. If using dry kidney beans, add beans to a medium sized bowl with 2-3 cups of water. Let soak at least 6 hours or overnight. Drain and rinse. Canned beans: Drain in to a colander and rinse.
2. If using fresh green beans (and/or) wax beans, bring a large pot of water to a boil. Trim ends off of beans and cut in half. Once the water has come to a boil, add beans and blnach for at least 5 minutes. This will produce a crunchy green bean, for a softer bean let cook for 10-15 minutes. See recipe notes for canned and frozen.
3. Strain green beans and add to a large bowl with ice water to stop the cooking.
4. Meanwhile, create dressing by adding oil, Dijon mustard, vinegar, sugar, salt, and pepper to a small bowl (we love to use a measuring cup with a pour spout). Whisk with a fork until sugar has dissolved.
5. Drain green beans and add them to a large bowl with onions and kidney beans and mix well.
6. Pour dressing on and mix well. Top wtih fresh parsley.
7. Cool in fridge before serving. This salad is best served the next day!

40. Rice and Fava Bean Salad

Cold Rice Salad is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT25M · Total: PT45M · Yield: [‘4’]

The best spring or summer salad of rice and fresh fava beans. The cold rice salad It is tossed with lemon vinaigrette & topped with scallions and lemon zest for a bright pop of flavor.

Ingredients

• 1 C long-grain white rice
• 1 C fresh fava beans (cooked & peeled)
• 3 TB scallions (minced)
• 2 tsp lemon zest
• salt & pepper
• 3 TB olive oil
• 2 TB fresh lemon juice
• 2 tsp dijon mustard
• 1/8 tsp salt
• dash black pepper

Instructions

1. Cook the white rice by your usual method, via stovetop or rice cooker for instance.
2. While the rice is cooking prepare the fava beans, see above and link on how to shell, cook, and peel fresh fava beans.
3. Let the rice cool slightly but you still want it warm so it absorbs some of the vinaigrette and becomes more flavorful.
4. In a medium-sized serving bowl add the cooked rice and fava beans.
5. In a small bowl whisk together the vinaigrette ingredients. Pour over the rice and fava beans. Stir gently to combine.
6. Add the scallions and the lemon zest, stir lightly. Season with salt and pepper to taste. Serve immediately while still slightly warm or cold.
7. This can be stored in the refrigerator for about 5 days. Bring to room temperature before serving and you may need to add additional dressing to bring it back to life.

41. Cucumber Sandwiches

Cucumber Sandwiches is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Total: PT20M · Yield: [’32’, ’32 tea sandwiches’]

Cool, refreshing, and delicious, these Cucumber Sandwiches are lovely finger food for a tea party, luncheon, baby shower, bridal shower, or any occasion!

Ingredients

• 16 slices high-quality soft white sandwich bread ((about 1 loaf), crusts removed)
• 1 English cucumber
• 8 ounces cream cheese (softened)
• 1/4 cup mayonnaise
• 1 tablespoon minced fresh dill
• 1 tablespoon minced fresh chives
• 1 tablespoon lemon juice
• 1/4 teaspoon garlic powder
• 1/4 teaspoon coarse salt
• Cracked black pepper (to taste)

Instructions

1. Remove the crusts from the bread slices and set aside.
2. Peel an English cucumber in stripes.
3. Then cut the cucumber into 1/8-inch thin slices using a mandolin or sharp knife.
4. Place the slices on paper towels and sprinkle with coarse salt. Let rest for 15-30 minutes to extract moisture. Pat dry with clean paper towels.
5. In the meantime, make the spread. In a medium bowl, using a handheld mixer, blend together the softened cream cheese, mayonnaise, minced fresh dill, minced fresh chives, lemon juice, garlic powder, and coarse salt.
6. Spread one side of each slice of bread with the herbed cream cheese.
7. Layer cucumber slices over half of the bread slices. Season with fresh cracked black pepper, to taste. Top with remaining bread slices, cream cheese mixture down. (At this point, you’ll have 8 full sandwiches.)
8. Using a sharp Chef’s knife, cut each sandwich into quarters, pushing through the bread down to the bottom. So you have 32 tea sandwiches.
9. Serve right away and enjoy!

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.