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The Best Lunch Recipes to Lower Inflammation

Are you looking for a healthy and delicious lunch, but you lack ideas?

No problem! Today we are delighted to provide you with three of our favorite recipes for an easy and wholesome lunch, that will also decrease your inflammation level.

So, open the gates for health! These dishes are balanced in macronutrients, they have a low glycemic index. The ideal recipes for your health, powered by ingredients and superfoods with anti-oxidant and anti-inflammatory effect.

Black Rice with Tofu and Pomegranate

Black rice in a blue plate with a silver spoon

INGREDIENTS

  • Black rice (150g)
  • Tofu
  • Extra virgin olive oil
  • Salt and Pepper

INSTRUCTIONS

  • Cook the black rice in plenty of boiling water. Rinse and place the rice in a small saucepan to let it cool.
  • Prepare the tofu. Cut it into small squares and cook it with extra virgin olive oil.
  • Add the tofu and half pomegranate to the rice.
  • Add a tablespoon of extra virgin olive oil, salt, and pepper.
  • Seasonal vegetables are the perfect side dish to combine.

This recipe is loaded with antioxidants, thanks to pomegranate, and fibers in fiber, contained mostly in black rice. It has a very low glycemic index and helps to keep blood sugar levels and hunger under control.

NUTRITIONAL VALUES

Energy

430kcal

Protein

16 g

Fat

13 g

Carbohydrates

66 g

Of which sugars

9 g

 

Wholegrain Bread with Hummus and Beetroot

Whole wheat bread in a wicker basket

INGREDIENTS

  • 1 Beetroot
  • Chickpeas hummus
  • Wholemeal bread (4 slices/200g)
  • Extra virgin olive oil
  • Salt and pepper

INSTRUCTIONS

  • Cook the beetroot in plenty of boiling water. Let it cool, and then cut it into thin slices and grill.
  • Toast the wholemeal bread.
  • Garnish the wholemeal bread slices with chickpeas hummus and the beetroot slices.
  • Serve the bread with olive oil, salt, and pepper.

Beetroot is powered by healthy antioxidants and inorganic nitrates which enhance blood flow and boost your physical performance. It is a great pre-workout ingredient.  

NUTRITIONAL VALUES

Energy

392 kcal

Protein

13,5 g

Carbohydrates

65 g

Of which sugars

7 g

 

Lentil Pasta with Tomato and Basil

Lentil pasta with basil and tomato sauce

INGREDIENTS 

  • Lentil Pasta
  • Tomato sauce
  • Basil
  • Extra virgin olive oil

INSTRUCTIONS

  • Cook the pasta in a large pan of boiling water.
  • After 8-10 mins, drain the pasta and leave to steam dry for a few mins.
  • Add the pasta to the fresh tomato sauce. Toss gently to combine.
  • Serve the pasta with basil and olive oil.

This recipe is loved all over the world. The legume flour pasta is a good alternative to the classic pasta. Although it does not differ much from its caloric content, it has a very different nutritional composition: fewer carbohydrates and more protein. A healthy and balanced dish to enjoy for lunch!

NUTRITIONAL VALUES

Energy

383 kcal

Protein

20 g

Carbohydrates

43 g

Fat

11 g

 

Enjoy and share with us your healthy recipes!

 

Author: Francesca Deriu, nutritionist

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