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August 23, 2022 • Healthy Eating & Nutrition

Leftovers for a Quick, Healthy, Delicious Lunch

Knowing how to throw together a quick healthy lunch is a game changer. Making extra food to have left over is not only smart, it’s a great way to make a gourmet, great-for-you meal in minutes!

Today I want to show you how to prepare a quick, simple, nutritionally turbo-charged dish that is one of my favorite, fast, go-to lunches.

As is true for most of us, life is busy and I love this recipe because I can prepare it in 7 minutes or less and it keeps me full for hours.

And of course its tasty, because tasty is all I do! So here it goes…


  • Left over brown rice (quinoa works as well)
  • Avocado pan spray or 1-2 tsp extra virgin olive oil
  • Frozen baby peas (those that cook in 3 minutes best)
  • Granulated garlic
  • Turmeric
  • Black pepper
  • Salt to taste
  • Some extra protein options – tempeh (drenched on coco aminos), baked tofu, or an omega 3 egg(or two if you feel like you need the extra calories/protein)
  • Hot sauce of choice (optional)
  • Kraut plain or topped with a bit of fermented cottage cheese


Put a small to medium sized skillet on stove over medium/high heat. Add one or two teaspoon of EVOO or pan-spray. Add 3/4 cup brown rice and stir continuously until heated. Sprinkle heavily or to your taste preference with garlic and turmeric.

Add 1/2 to 3/4 cup frozen peas and continue to stir until thawed and heated thru. Add your protein of choice. Continue to stir until your protein is cooked (eggs) or heated thru (tofu, tempeh).

Season with salt and pepper (you need the pepper to help boost the absorption of the goodness in turmeric.)

Drizzle with hot sauce to your liking. Enjoy with a side of kraut or kimchi with or without a bit of fermented cottage cheese. Bon appetite!