Eating healthier seems to be on everyone’s New Year’s resolution list. That could be a challenge especially if you’re in the habit of brown bagging and you have a gluten and dairy intolerance. There are great lunch options beyond meat and cheese sandwiches. Homemade soups, salads, hummus and gluten free crackers and these meal in a bowl concoctions provide plant based protein that satisfy.
Here is a lunch to go inspired by the Portland food truck Whole Bowl. They make a yummy rice, black bean, veggie and avocado bowl with a delicious sauce that makes all the flavors sing, like this All Occasion Sauce.
Layered with cooked garbanzo beans, diced lacto-fermented pickles (optional), fresh greens, chopped green onion and this creamy Tahini Miso Garlic Dressing, it makes a tasty and satisfying lunch, full of good plant proteins. We’ve been packing it to go in our Fit & Fresh lunch box.
Buckwheat cooks up light and fluffy in 15 minutes, using the ratio of 2 parts boiling water to one part buckwheat. Also, add 1/4 teaspoon of sea salt and 1 teaspoon of Rapunzel Vegetable Broth (powder form). Buckwheat is gluten free, has a unique nutty flavor and has so much to offer nutritionally. For more info on its nutritional benefits click here.
You will notice when you shop for buckwheat that a roasted and unroasted variety is available. Buy it roasted for this recipe. When I do my food prep for the week I cook up a pot of this for lunches. The following Tahini Miso Garlic Dressing recipe compliments buckwheat nutritionally plus they make the perfect match for flavor.
Here’s the dressing recipe to build your Whole Bowl Knockoff lunch. Layer cooked buckwheat with garbanzo beans, fresh baby greens, sunflower sprouts, chopped green onion and lacto-fermented pickles if you have some on hand. (It’s especially delicious with Swiss Chard Kimchi). The dressing brings it all together and makes the flavors pop.
Tahini Miso Garlic Dressing (makes 1 cup)
3 tablespoons sesame tahini
2 tablespoons mellow white miso
4 cloves garlic
1 shallot, chopped
3 tablespoon lemon juice
1/4 teaspoon sea salt
1/2 cup olive oil
1/4 cup water
Combine all of the ingredients except for the oil and water in a blender. Add olive oil in a fine stream. Add water and continue to blend until smooth and creamy. Keeps 2 weeks refrigerated.
In other news, mark your calendars for the next Whole Foods, Whole Meal Cooking Class on February 15th! Details coming soon! Stay tuned.
Until next time,