H Pylori Home Recovery & Digestive Reset Plan

Lesson 2 Lunches

24Super Salad Recipes for Lunch

As 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 Salad

Ingredients:

2-3 cucumbers- peeled or not

½ of a red or sweet onion

½ cup apple cider vinegar or white wine vinegar

¼ cup olive oil

2 tablespoons honey or a few drops of stevia

½ teaspoon salt

½ teaspoon pepper

½ teaspoon garlic powder

2 tablespoons chopped fresh dill

Method:

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 Salad

Ingredients:

Several handfuls of Spinach (or other greens)

¼ cup feta cheese

½ cup sliced strawberries

¼ cup cashews

¼ cup pecans

Optional: cucumber slices (about ¼ cucumber)

Optional: olive oil drizzle

Method:

Place washed spinach on plate.

Top with Feta, strawberries, cashews, and pecans.

Drizzle with olive oil.

Enjoy

Repeat!

3. Grilled Citrus Chicken Salad

Ingredients:

2 (or more for leftovers) large chicken breasts (or 4 thighs)

1 orange, lime or lemon

Spices

1 chopped cucumber

1 apple, peeled, sliced and chopped

½ cup slice strawberries (optional)

2 or more hardboiled eggs

Lettuce or spinach for salad

Homemade dressing of choice

Method:

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 flavour

Hard boil 2 (or more for leftovers) eggs and let cool

Prepare lettuce or spinach in bowls

Chop cucumber, apple and other veggies if desired and put on lettuce

Prepare homemade dressing of choice (last week’s meal plan has these)

When chicken is done, slice or cube and put on top of salad

Top with dressing

4. Asian Rainbow Burst Salad

Ingredients:

2 handfuls of salad greens of choice

Small handful of raisins or other dried fruit

4 ounces of pre-cooked meat of choice (great use for leftover chicken or beef)

¼ cup fermented beets (optional but delicious)

Optional- ¼ cup grated carrots

Top with Asian Coconut Vinaigrette (see salad dressings hand out)

Method

Place salad greens on a large plate and top with sunflower seeds, raisins, chopped meat, fermented beets, carrots and dressing.

Enjoy!

5. Apple Walnut Tuna Salad

Ingredients:

Several handfulls of Spinach (or other greens)

¼ cup feta cheese

½ cup sliced strawberries

¼ cup cashews

¼ cup pecans

Optional: cucumber slices (about ¼ cucumber)

Optional: olive oil drizzle

Method:

Place washed spinach on plate.

Top with Feta, strawberries, cashews, and pecans.

Drizzle with olive oil.

Enjoy

Repeat!

See more overleaf…

More Superb Salad Ideas – just mix ‘em up and add a dressing

1. Basic Greek Salad

Lettuce

Cherry tomatoes

Olives

Feta

Onion

Cucumber

2. Caesar without Croutons (gluten-free)

Cos lettuce

Egg

Italian parmesan (as long as you tolerate cow’s cheese)

Kings’s Caesar dressing

3. Basic Green Salad

Lettuce

Baby spinach

Artichokes

Cucumber

Beansprouts

Avocado

Mushroom

Spring onion

4. Biltong & Brie (for our South African members!)

Rocket

Biltong (can replace with jerky or other dried meats)

Brie ((use feta instead if you are sensitive to cow/buffalo milk)

Roasted onion

Pears

Vinaigrette

5. Beetroot & Feta

Lettuce

Rocket

Roasted beetroot

Feta

Roasted butternut

Red onion

Pomegranate arils

Green yoghurt dressing

6. Orange Punch

Lettuce

Coriander

Mint

Bean sprouts

Spring onions

Sesame seeds

Raw cashew nuts

Orange segments

Oriental dressing

7. Pear & Avo

Lettuce

Rocket

Pear

Cucumber

Avocado

8. Broccoli & Feta

Rocket or spinach leaves

Broccoli (be careful to note whether raw broccoli irritates your GI tract)

Feta

Avocado

Spring onion

Dressing of your choice

9. ClassicCaprese

Mozzarella (use feta instead if you are sensitive to cow/buffalo milk)

Tomatoes

Olives

Basil

Balsamic dressing

10. Spicy Chicken

Lettuce or spinach leaves

Seasoned chicken (slightly spiced with cayenne and turmeric)

Avocado

Balsamic roasted cherry tomatoes

Grilled courgette (zucchini)

11. Oriental Delight

Chicken strips

Chopped lettuce or spinach leaves

Julienned or shredded carrot

Cranberries

Fresh coriander

Diced red onion

Oriental dressing(a little high quality soy sauce and olive oil)

12. Chicken & Cashew

Lettuce or spinach leaves

Chopped or shredded raw carrots

Cucumber

Avocado

Pickled red onion

Radish

Seasoned chicken

Cashew nuts (try other nuts, too, but not too many)

13. Quinoa Special

Quinoa

Pickled red onion

Baby spinach

Courgette

Chilli (don’t include if it irritates your digestive system)

Mint

Roasted butternut

Spring onion

Green 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)

Rocket

Chilli

Grilled courgette

Italian parmesan (if you tolerate cow’s cheese – try goat or sheep if not)

15. Club Salad

Cos lettuce

Chicken cubes or strips

Chopped bacon

Cherry tomatoes

Avocado

Hard boiled egg

Onion

16. Chicken, Mushroom & Cheese

Lettuce

Rocket

Cucumber

Seasoned chicken

Mushroom

Emmental cheese (use feta instead if you are sensitive to cow’s milk)

Avocado

Sundried tomato

17. Beef Carpaccio

Lettuce

Cherry tomatoes

Avocado

Cashews

Beef carpaccio (raw beef – not everyone’s first choice and must be high quality)

Spring onion

Coriander

Chilli

Lemon olive oil dressing

Crispy onion

18. Tuna Temptation

Tuna (don’t eat too much tuna as it contains mercury – now and again is ok)

Rocket

Feta

Cherry tomatoes

Avocado

Balsamic dressing

19. Smoked Salmon and Capers

Lettuce

Rocket

Smoked salmon

Cherry tomatoes

Crispy capers (or use olives)

Avocado

Spring onion

Pickled red onion

Dill

Of course, with all these salads you can swap ingredients around to you heart’s content!

Enjoy!