The Mediterranean diet is a flexible eating pattern that focuses on healthy additions, rather than just unhealthy restrictions, which makes it flexible and perfect for those wanting to combat symptoms of inflammation. When experiencing digestive issues, joint pain and mental fog, it can be a good idea to eat delicious lunches like these that prioritize anti-inflammatory ingredients like salmon, kale and quinoa. Not only are they rich in antioxidants, but they also align with the Mediterranean diet, one of the healthiest eating patterns around. Try seasonal recipes like our Stuffed Sweet Potato with Hummus Dressing and Grain Bowl with Chickpeas & Cauliflower for a lunch that’s nutritious, flavorful and satisfying.
1. Vegan Burrito Bowls with Cauliflower Rice
Prep Time:25 mins
Total Time:25 mins
Servings:4
Yield:4 containers
Ingredients
1 recipe Tofu Crumbles (see associated recipe)
1 (12 ounce) package frozen riced cauliflower
4 teaspoons olive oil
1 teaspoon no-salt-added taco seasoning
1 cup thinly sliced red cabbage
1 cup diced avocado
½ cup pico de gallo or salsa
¼ cup chopped fresh cilantro
Directions
Prepare Tofu Crumbles as directed.
While the Tofu Crumbles cook, prepare riced cauliflower according to package directions. Toss with oil and taco seasoning.
Divide the cauliflower among 4 single-serving containers with lids. Top each with 1/2 cup Beefless Ground Beef, 1/4 cup each cabbage and avocado, 2 tablespoons pico de gallo (or salsa) and 1 tablespoon cilantro. Seal the containers and refrigerate until ready to eat.
To make ahead
Refrigerate for up to 4 days.
2. Spicy Ramen Noodle Cup Soup
Prep Time:15 mins
Total Time:15 mins
Servings:3
Yield:3 servings
Ingredients
1 ½ tablespoons reduced-sodium vegetable bouillon paste
1 ½ teaspoons white miso
1 ½ teaspoons chile-garlic sauce
1 ½ teaspoons grated ginger
¾ cup shredded carrot
¾ cup sliced shiitake mushrooms
1 ½ cups chopped baby spinach
3 hard-boiled eggs, halved
1 ½ cups cooked ramen noodles
3 tablespoons sliced scallions
¾ teaspoon sesame seeds
3 cups very hot water, divided
Directions
Place 1/2 tablespoon bouillon paste, 1/2 teaspoon miso, 1/2 teaspoon chili-garlic sauce and 1/2 teaspoon ginger in each of 3 pint-and-a-half size canning jars. Layer 1/4 cup carrot, 1/4 cup mushrooms, 1/2 cup spinach, 2 egg halves and 1/2 cup noodles in each jar. Top each with 1 tablespoon scallions and 1/4 teaspoon sesame seeds. Close the jars. Refrigerate for up to 3 days.
To make one jar of noodles, add 1 cup of very hot water to one jar. Close the jar and shake to combine. Microwave uncovered on high in 1-minute increments until steaming hot, 2 to 3 minutes. Let stand 5 minutes. Stir before eating.
Tips
To make ahead: Store pre-cooked jars covered in the refrigerator for up to 3 days.
Equipment: Three 1 1/2-pint wide mouth canning jars
3. Kale Salad with Quinoa & Chicken
Prep Time:10 mins
Total Time:10 mins
Servings:2
Yield:2 servings
Ingredients
4 cups chopped kale
1 ½ cups shredded cooked chicken
1 cup cooked quinoa
¼ cup sliced jarred roasted red peppers
¼ cup Greek salad dressing (see Tip)
1 ounce Crumbled feta cheese
Directions
Place kale, chicken, quinoa and roasted peppers in a large bowl. Add dressing and toss to coat. Top with feta, if desired.
Tip
Look for a store-bought salad dressing that's low in sodium and added sugar.
4. Grain Bowl with Chickpeas & Cauliflower
Prep Time:25 mins
Total Time:25 mins
Servings:1
Yield:1 bowl
Ingredients
1 cup small cauliflower florets
1 teaspoon extra-virgin olive oil
½ teaspoon ground cumin
¼ teaspoon salt, divided
3 tablespoons hot tap water
2 tablespoons tahini
1 tablespoon lemon juice
1 clove garlic, minced
1 teaspoon za'atar
1 ½ cups baby kale
½ cup cooked quinoa
½ cup canned chickpeas, rinsed
Directions
Preheat oven to 425 degrees F.
Toss cauliflower with oil, cumin and 1/8 teaspoon salt in a medium bowl. Transfer to a small baking dish; roast until the cauliflower is tender, 12 to 15 minutes.
Meanwhile, whisk water, tahini, lemon juice, garlic, za'atar and the remaining 1/8 teaspoon salt in a small bowl.
Place kale in the bottom of a shallow serving bowl. Top with cauliflower, quinoa and chickpeas; drizzle with 2 tablespoons of the dressing (save the rest for another use).
5. Vegetarian Niçoise Salad
Prep Time:10 mins
Total Time:10 mins
Servings:1
Yield:4 cups
Ingredients
3 cups spring mix salad greens
2 tablespoons lemon vinaigrette, divided (see Tip)
¼ cup steamed green beans
¼ cup diced cooked baby potatoes
¼ cup grape tomatoes, halved
1 large hard-boiled egg, sliced
½ ounce pitted Kalamata olives
2 tablespoons crumbled reduced-fat feta cheese (1/2 oz.)
Directions
Toss salad greens with 1 Tbsp. plus 1 tsp. vinaigrette and place on a 9-inch plate.
Gently toss green beans and potatoes with the remaining 2 tsp. vinaigrette; arrange on top of the salad greens. Top with tomatoes, egg, olives, and feta and serve.
Tips
Tip: To make a quick homemade lemon vinaigrette, whisk 2 Tbsp. lemon juice with 1/2 tsp. minced garlic, 1/4 tsp. dried thyme, and 1/8 tsp. each salt and pepper. Slowly whisk in 1/4 cup extra-virgin olive oil until blended. Extra dressing will keep, covered, in the refrigerator, for up to 5 days. Bring to room temperature before using.
6. Beet & Shrimp Winter Salad
Cook Time:15 mins
Total Time:15 mins
Servings:1
Yield:1 serving
Ingredients
Salad
2 cups lightly packed arugula
1 cup lightly packed watercress
1 cup cooked beet wedges
½ cup zucchini ribbons (see Tip)
½ cup thinly sliced fennel
½ cup cooked barley
4 ounces cooked, peeled shrimp (see Tip), tails left on if desired
Fennel fronds for garnish
Vinaigrette
2 tablespoons extra-virgin olive oil
1 tablespoon red- or white-wine vinegar
½ teaspoon Dijon mustard
½ teaspoon minced shallot
¼ teaspoon ground pepper
⅛ teaspoon salt
Directions
Arrange arugula, watercress, beets, zucchini, fennel, barley and shrimp on a large dinner plate.
Whisk oil, vinegar, mustard, shallot, pepper and salt in a small bowl, then drizzle over the salad. Garnish with fennel fronds, if desired.
Tips
To make zucchini ribbons, thinly shave whole zucchini lengthwise with a vegetable peeler.
Go for sustainably raised shrimp. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America; it's more likely to be sustainably caught.
Give grains a cooldown: To cool grains down quickly, spread them out on a foil-lined baking sheet. The surface area helps speed cooling, while the foil prevents any residual flavors on the pan from seeping in.
7. Green Salad with Pita Bread & Hummus
Prep Time:10 mins
Total Time:10 mins
Servings:1
Yield:1 serving
Ingredients
2 cups mixed salad greens
½ cup sliced cucumber
2 tablespoons grated carrot
1 ½ teaspoons extra-virgin olive oil
1 ½ teaspoons balsamic vinegar
Pinch of salt
Pinch of ground pepper
1 6 1/2-inch whole-wheat pita bread, toasted
¼ cup hummus
Directions
Arrange greens, cucumber and carrot on a large plate. Drizzle with oil and vinegar. Sprinkle with salt and pepper. Serve with pita and hummus.
8. Pesto Pasta Salad
Prep Time:20 mins
Total Time:20 mins
Servings:5
Yield:5 cups
Ingredients
8 ounces whole-wheat fusilli (about 3 cups)
1 cup small broccoli florets
2 cups packed fresh basil leaves
¼ cup pine nuts, toasted
¼ cup grated Parmesan cheese
2 tablespoons mayonnaise
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1 large clove garlic, quartered
¾ teaspoon salt
½ teaspoon ground pepper
1 cup quartered cherry tomatoes
Directions
Bring a large saucepan of water to a boil. Add fusilli and cook according to package directions. One minute before the pasta is done, stir in broccoli. Cook for 1 minute, then drain and rinse under cold running water to stop further cooking.
Meanwhile, place basil, pine nuts, Parmesan, mayonnaise, oil, lemon juice, garlic, salt and pepper in a mini food processor. Process until almost smooth. Transfer to a large bowl. Add the pasta and broccoli, along with tomatoes. Toss to coat.
Tips
To make ahead: Refrigerate for up to 1 day.
9. Stuffed Sweet Potato with Hummus Dressing
Prep Time:15 mins
Additional Time:5 mins
Total Time:20 mins
Servings:1
Yield:1 stuffed sweet potato
Ingredients
1 large sweet potato, scrubbed
¾ cup chopped kale
1 cup canned black beans, rinsed
¼ cup hummus
2 tablespoons water
Directions
Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes.
Meanwhile, wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.
Split the sweet potato open and top with the kale and bean mixture. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency. Drizzle the hummus dressing over the stuffed sweet potato.
10. Creamy Avocado & White Bean Wrap
Cook Time:25 mins
Total Time:25 mins
Servings:4
Yield:4 servings
Ingredients
2 tablespoons cider vinegar
1 tablespoon canola oil
2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
¼ teaspoon salt
2 cups shredded red cabbage
1 medium carrot, shredded
¼ cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1 ripe avocado
½ cup shredded sharp Cheddar cheese
2 tablespoons minced red onion
4 8- to 10-inch whole-wheat wraps, or tortillas
Directions
Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.
Tips
Tip: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep at least 2 weeks in the refrigerator or 6 months in the freezer.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
11. Roasted Veggie & Hummus Pita Pockets
Prep Time:5 mins
Total Time:5 mins
Servings:1
Yield:2 pita pockets
Ingredients
1 6 1/2- inch whole-wheat pita bread
4 tablespoons hummus
½ cup mixed salad greens
½ cup Sheet-Pan Roasted Root Vegetables, roughly chopped (see associated recipe)
1 tablespoon crumbled feta cheese
Directions
Cut pita bread in half. Spread 2 tablespoons hummus inside each half of the pita pocket.
Stuff each pita pocket with greens, roasted vegetables and feta.
To make ahead
Assemble recipe, cover and store in the refrigerator for up to 1 day. If storing for more than 1 day, refrigerate mixed greens separately and add them right before serving.
12. Mason Jar Power Salad with Chickpeas & Tuna
Prep Time:5 mins
Total Time:5 mins
Servings:1
Yield:4 cups
Ingredients
3 cups bite-sized pieces chopped kale
2 tablespoons honey-mustard vinaigrette (see associated recipe)
1 2.5-ounce pouch tuna in water
½ cup rinsed canned chickpeas
1 carrot, peeled and shredded
Directions
Toss kale and dressing in a bowl, then tranfer to a 1-quart mason jar. Top with tuna, chickpeas and carrot. Screw lid onto the jar and refrigerate for up to 2 days.
To serve, empty the jar contents into a bowl and toss to combine the salad ingredients with the dressed kale.
To make ahead
Refrigerate for up to 2 days.
Equipment
1-quart mason jar
13. Spicy Tuna Wrap
Cook Time:25 mins
Total Time:25 mins
Servings:4
Yield:4 servings
Ingredients
2 5- to 6-ounce cans chunk light tuna (see Notes), drained
⅓ cup low-fat mayonnaise
1 tablespoon hot sauce, such as Sriracha (see Notes)
1 scallion, chopped
2 cups cooked brown rice (see Tip), cooled
2 tablespoons rice vinegar
4 10-inch whole-grain wraps
3 cups watercress leaves
1 ripe avocado, cut into 16 slices
1 small carrot, cut into matchsticks
Reduced-sodium soy sauce for dipping (optional)
Directions
Combine tuna, mayonnaise, hot sauce and scallion in a medium bowl. Combine rice and vinegar in a small bowl.
Spread one-fourth of the tuna mixture over a wrap. Top with 1/2 cup rice, 3/4 cup watercress, 4 avocado slices and one-fourth of the carrot matchsticks. Roll up and cut the wrap in quarters or in half. Repeat with the remaining filling and wraps. Serve with soy sauce for dipping, if desired.
Tips
Notes: Chunk light tuna, like all fish and shellfish, contains some mercury. According to the FDA and EPA, women who are or might become pregnant, nursing mothers and young children should limit their consumption to 12 ounces a week of fish with lower mercury, including canned “light” tuna. Consumption of albacore tuna (which is labeled “white”) should be limited to no more than 6 ounces a week. And, if you're looking for an environmentally sustainable canned tuna option, check the label--tuna that was caught by troll or pole-and-line is considered the best choice, according to Monterey Bay Aquarium's Seafood Watch Program. Or look for the blue Certified Sustainable Seafood label from the Marine Stewardship Council.
Sriracha, a Thai chile sauce, can be found in the Asian section of many large supermarkets and at Asian markets.
Tip: To cook brown rice, bring 2 cups water and 1 cup brown rice to a boil in a small saucepan. Reduce heat to low, cover, and simmer at the lowest bubble until the water is absorbed and the rice is tender, about 40 minutes. Remove from the heat and let stand, covered, for 10 minutes. Makes about 2 cups. Or, to save time, prepare 2 cups instant brown rice according to package directions.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
14. Kale, Quinoa & Apple Salad
Active Time:15 mins
Total Time:15 mins
Servings:4
Ingredients
2 tablespoons cider vinegar
1 tablespoon pure maple syrup
½ teaspoon salt
¼ teaspoon ground pepper
¼ cup extra-virgin olive oil
1 large bunch curly kale, stemmed and thinly sliced (about 8 cups)
2 medium Honeycrisp or Gala apples, unpeeled, roughly chopped
1 medium fennel bulb, cored and thinly sliced (3 cups)
2 cups cooked quinoa, at room temperature or chilled
½ cup slivered almonds, toasted (see Tip)
⅓ cup dried cherries
¼ cup crumbled blue cheese
Directions
Whisk vinegar, maple syrup, salt and pepper together in a large bowl. Slowly drizzle in oil, whisking until combined. Add kale and massage into the dressing with clean hands until well coated and slightly tender, 3 to 5 minutes. Add apples, fennel and quinoa; toss until combined. Divide among 4 plates and top with almonds, cherries and blue cheese.
Tip
For the best flavor, toast nuts before using in a recipe. To toast sliced nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.
15. Chopped Chicken & Sweet Potato Salad
Prep Time:10 mins
Total Time:10 mins
Servings:1
Yield:4 cups
Ingredients
3 cups coarsely chopped escarole or romaine lettuce
½ cup cooked diced sweet potato
3 ounces shredded cooked chicken
¼ cup sliced apple
2 tablespoons apple-cider vinaigrette (see Tip)
¼ cup chopped avocado
2 tablespoons roasted unsalted sunflower seeds
½ ounce low-fat Cheddar cheese, cubed
Directions
Toss escarole (or romaine), sweet potato, chicken, and apple with vinaigrette; place on a 9-inch plate.
Top with avocado, sunflower seeds, and Cheddar.
Tips
Tip: To make a quick apple-cider vinaigrette, whisk 2 Tbsp. cider vinegar with 1/8 tsp. each salt and pepper. Slowly whisk in 1/4 cup extra-virgin olive oil until blended. Extra dressing will keep, covered, in the refrigerator for up to 5 days. Bring to room temperature before using
16. Kale Turkey Wraps
Cook Time:10 mins
Total Time:10 mins
Servings:1
Yield:1 serving
Ingredients
1 tablespoon cranberry sauce
1 teaspoon Dijon mustard
3 medium lacinato kale leaves
3 slices deli turkey (about 3 ounces)
6 thin red onion slices
1 firm ripe pear, cut into 9 slices
Directions
Mix cranberry sauce and mustard in a small bowl. Spread on kale leaves. Top each leaf with a slice of turkey, 2 slices red onion and 3 slices pear. Roll each leaf into a wrap. Cut each wrap in half, if desired.
17. Chicken, Brussels Sprouts & Mushroom Salad
Prep Time:10 mins
Total Time:10 mins
Servings:4
Yield:8 cups
Ingredients
6 tablespoons olive oil
3 tablespoons red-wine vinegar
1 ½ tablespoons minced shallot
1 tablespoon Dijon mustard
2 teaspoons chopped fresh thyme
½ teaspoon ground pepper
12 ounces shredded cooked chicken
4 cups shaved fresh cremini mushrooms
4 cups shaved Brussels sprouts
4 cups packed baby arugula
1 cup thinly diagonally sliced celery
1 cup shaved Parmesan cheese
Directions
Whisk oil, vinegar, shallot, mustard, thyme and pepper in a large bowl. Add chicken, mushrooms, Brussels sprouts, arugula and celery; toss to coat. Sprinkle with Parmesan.
18. Brussels Sprouts Salad with Crunchy Chickpeas
Prep Time: 10 mins
Total Time: 10 mins
Servings:4
Yield:4 servings
Ingredients
1 (9 to 10 ounce) package shredded or shaved Brussels sprouts
4 cups chopped kale
1/2 cup Tahini Sauce with Lemon & Garlic (see Associated Recipes)
1 cup roasted chickpea snacks with sea salt
1 medium avocado, pitted and quartered
Directions
Divide Brussels sprouts and kale among 4 single-serving lidded containers (you'll have about 3 1/2 cups of greens in each container). Seal and refrigerate for up to 4 days.
Transfer 2 tablespoons tahini sauce into each of 4 small lidded containers; refrigerate for up to 4 days.
Just before serving each salad, drizzle with 1 portion of tahini sauce and toss well to coat. Top with 1/4 cup roasted chickpeas and 1/4 avocado.
To make ahead
Refrigerate dressing and salad (except avocado and chickpeas) separately for up to 4 days. Top salad with dressing, chickpeas and avocado just before serving.
https://www.eatingwell.com/anti-inflammatory-mediterranean-diet-winter-lunch-recipes-8422178