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In today’s video, I’m sharing with you a recipe from my new Healthy Lunches Cookbook! This is what I eat for lunch on a whole food, plant-based, vegan diet. This meal, as is with all the recipes in the recipes in the cookbook, is oil-free, sugar-free, and gluten-free. It’s easy, quick, and perfect for leftovers! This cookbook is split into three categories – meals that can be eaten chilled (to be packed in a lunchbox, cooler, or in the fridge), meals that can be reheated in the microwave, and meals that can be packed in a thermos.
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Hi! Welcome to my Healthy Hunnies family.
My name is Healthy Emmie. I’ve been featured in Forbes, HuffPost, PopSugar, and more as the go-to nutritionist for plant-based weight loss. I’ve personally coached thousands of people. Combining the teachings of Dr. John McDougall’s Starch Solution, Dr. Joel Furhman’s Nutritarian Eat To Live Diet, Dr. Alan Goldhamer, Dr. Doug Lisle, Dr. Caldwell Esselstyn, T. Colin Campbell, Dr. Neal Barnard, Dr. Dean Ornish, Dr. Michael Greger and more… I’ve trademarked my Slim on Starch® system for weight loss and weight maintenance. I’ve received my certificate through the Institute of Integrative Nutrition which qualifies me to coach individuals. Each client in my Slim on Starch program works with me, as well as my carefully selected team of nutrition coaches who are registered dietitians in their personal practices. Each client also works with a carefully selected team of mindset coaches, whose personal practices stretch from therapists, trauma specialists, addiction specialists, psychologists, health coaches, doctors, personal trainers, and more. If you’re interested in working with me and my team, please visit https://healthyemmie.org/coaching. I look forward to helping you change your life. You deserve health and happiness.
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Hello I’m healthy Emmy and here’s what I eat for lunch as a healthy thin Woman if you’re new to the channel welcome my name is healthy Emmy I’m a nutritionist a weight loss specialist and the creator of the slimon starch program where you work with me and if you would like to a nutrition coach and a mindset coach to help you release
Weight on a plant-based diet I upload new videos here on YouTube every Wednesday and Cat day so make sure you hit subscribe so that we can go on this health journey together today I am celebrating the launch of my new cookbook the healthy lunches cookbook and I’m going to be making a recipe
Directly from that recipe book now what I love about this recipe book is that it’s designed for individuals who are not just eating lunch at home but are eating lunch outside the home when I originally made the cookbook I was going to call it healthy packed lunches but I
Didn’t want to deter the those that weren’t eating lunch outside the home so the way that the recipe book is set up is so that all the recipes can be eaten right after they’re cooked if you want to eat them right away but it also serves as a guide for individuals that
Eat lunch outside the home so I’ve split it into three different categories category number one are all the foods that can be eaten refrigerated so these are going to be foods that you can put into a lunchbox or a cooler or in the fridge at work work and then when lunch
Time comes you can just take it right out of the fridge and eat it cold section number two is foods that reheat beautifully so these are foods that again recipes that you can eat right after you’ve cooked them or you can pack them away put them in the fridge and
Then you can reheat them in the microwave at work or if you have a stove you can reheat it on the stove and then section number three is for meals that can go into a thermos so all of your recipes that you can put to a thermos if
You prefer to have something warm for lunch but you don’t have access to a kitchen at lunchtime to get a copy of the healthy lunch’s cookbook it is linked in the description bar and you can also go to my pinned comment in the comment section and find it there and
For anybody that purchases this cookbook after you purchase you will get a little special discounted treat from me which you will see on the thank you page after you make your purchase so thank you all for your support in the healthy lunches cookbook and let’s get into cooking now
As we cook together today I’m not just going to be showing you the recipe but also I’m going to be talking through the mentality of being a healthy thin person there are five key mentalities that I keep in place in order to live this lifestyle consistently and sustainably
And I’m going to share those with you today we are making the roasted chickpea and vegetable bowl from the healthy lunches cookbook so our ingredients are going to be of course we need chickpeas so we’ll have those we are going to have any any type of vegetable of your choice
That’s non-starchy so I decided to go with red bell pepper orange bell pepper and red onion because I wanted to have an array of colors I also have a clove of garlic perhaps the most important ingredient is vitamin B12 if you are on a plant-based diet it is absolutely
Essential to make sure that you are supplementing with this because you’re not going to get it from diet alone and vitamin B12 is essential for neurological function metabol regulation energy regulation making sure that you don’t get anemia most of the b12’s that you find in the stores are disgusting
But this one is non GMO no sugar no oil no grow stuff no animal products it is linked in the description bar and also linked in the comments I’ve preheated the oven to 400° and now I’m going to go ahead and chop these up so the first
Mentality that I want to talk about is the idea of being a healthy thin person now this is what I titled the video so that people would say that’s intriguing that’s a bold thing to say because I don’t walk around town saying I’m a thin person that’s really not the idea of
Health that I hold I don’t believe that weight is the sole indicator of what our health is and I really don’t like to take a weight based approach to health believe it or not being a weight loss specialist the reason why I’m a weight loss specialist is because I know that
That’s what’s everybody’s fixated on and sometimes you just got to grab people by what they’re fixated on but then give them what it is that they truly need so here is my belief my belief is this and this is what those who are successful in the long term believe about their health
As well those who are successful in the short term believe something different but those who are successful in the long term with maintaining a healthy weight do not go based on weight for their food choices so they’re not making food decisions based on weight and how that’s going to affect their weight they’re
Making food decisions based on health and how they want to feel so when I make a decision for what I want to have for my midday meal for example lunch should we call it I’ll talk about my beliefs on whether or not we should really be
Calling at lunch in a little bit I don’t say this is going to make me gain weight this is going to make me lose weight this is going to make me maintain weight instead I say how do I want to feel after this meal and how do I want to
Feel for the rest of my life I love to run I want to run for the rest of my life someday I hope I’ll have grandkids I want to be able to keep up with them so I’m going to make the food decision that supports how I want to live in this
World the body is the shell that we experience life in and in order to fully experience it we have to make sure that it’s healthy so what I’m going to do on this baking tray here is I’m going to take a little bit of balsamic vinegar
And this is not required if you don’t like balsamic V vinegar you could just lay down some parchment paper but I’m going to use balsamic vinegar because I find that when I do peppers and onions and line the tray with balsamic it just Cooks beautifully so I’m going to pour a
Little bit of balsamic on here and then using the peppers that I just cut into strips I kind of use those to coat the pan so that the bottom of the pan is lubricated for lack of a better word skin side down putting them skin side down helps prevent them from
From sticking so if you are a client of mine you’ve likely heard me say before that when you focus on health you lose weight as a side effect but when you focus on weight loss you lose your health as a side effect because you end up going crazy or doing crash diets
You’re doing things that don’t make you feel good all in the name of weight loss so what is the first mentality that I hold as a healthy thin person I don’t make it all about thinness I don’t even like that word I really don’t the only
Reason why I titled the video it it’s because it’s I grabbing and like I said I get you here based on what’s ey grabbing but then I keep you here based on what you actually need to hear and what you actually need to hear is this
That when you make Health your focus and you really got to get crystal clear on what health means to you it has to be something that’s really going to keep you intrigued by the way when you wash your produce keep the stickers on and then take the stickers off if you take
The sticker off and then you watch it you’re actually just moving the glue all around the skin of the produce so focus on health and what does Health mean to you why is it that you want to be inside of a healthy body and this can’t just be about weight loss it
Has to be deeper than that this is something that I do with my clients in the Simon starch program we find your deep why why is it that you’re in this program and it can’t be oh I want to lose weight I want to fit into this
Dress I want to be this jean size we got to go deeper here and we have to find the why that makes you cry as they say the second mentality that I keep in place is actually going to be kind of funny for me to say granted I just put
Out a recipe book called healthy lunches and I’ll tell you why I titled it that I do not subscribe to the idea that you have to eat breakfast lunch dinner and that’s that and you get three meals a day you get x amount of snacks and then
You’re done Sanara what I do believe is that our body has this incredible ability to tell us when it needs food and how much it needs so long as we’re giving the our body the foods that allow it to communicate with us effectively I.E if we are making sure that we’re
Eating foods from the healthy lunches cookbook if we’re eating a slimon starch diet if we are eating whole real plant Foods our body knows exactly how much it needs of those Foods when we eat highly process foods our body is not able to communicate with us as clearly because
Those Foods sort of hijack the brain we were never designed to experience the hyper stimulation that processed foods give us and so when we eat these highly palatable highly processed foods what ends up happening is our brain takes over what our body is trying to communicate with us the body is trying
To say oh we only need this many calories we only need this much energy but the brain says no this feels so good eating XYZ food feels so good the Oreos feel so good I want to keep getting that feeling and then the brain and the body
Are at odds all of this to say that we don’t have to keep ourselves inside of a structure of having a certain amount of meals per day if we’re eating whole real plant Foods we can simply rely on our body’s hunger fullness cues now this sort of leads me into Point number three
So Point number two is I don’t subscribe to the idea that I can only eat a certain amount of meals per day if my body is telling me that it needs more food or less food I trust that point number three here is going to be that I
Believe that my body has wisdom that I think many people don’t give it credit for and so something that I find mentality wise is that a lot of people that I work with by the way for these onions I like to keep them in the Rings
When I lay them directly onto the sheet here I find that they cook very well when I do this and they plate up beautifully when I do this too another Pro tip is to choose vegetables that are different colors you know I I knew I was
Going to have the lemon in here so I didn’t go for the yellow bell pepper and I didn’t go for the green bell pepper because I’m going to put in some greens mentality number three is to believe that your body is wise your body is not broken your body has the ability to
Communicate with you what it needs and perhaps you haven’t been giving it that credit and I don’t blame you if you have you know you’ve been taught to distrust your body you’ve been taught to not eat when you’re hungry and that’s what you need to do to lose weight that’s
Something that you’ve likely been taught if you have been trying to release weight but I encourage you to step into the mentality that healthy people hold and what that mentality is is my body’s got this covered I can step out of the way because my body can communicate with
Me exactly what it needs when it needs it and how much of it it needs let’s lay these down and the oven is preheated at 400° I’m going to put these in for about 20 minutes I do want to make sure to check on them oh shoot I
Forgot the chickpeas oh my goodness okay this is because I don’t have the recipe book in front of me I’m doing this off memory I’m also going to drain and rinse these chickpeas and I’m going to put these on the pan as well and we’re going
To go into the oven for about 20 minutes by the way a little Pro tip save some of the aquafaba which is the liquid from the chickpeas to help with the dressing that we’re going to make a little bit later but for now let’s put these into the
Oven all right so our vegetables are just finishing up and I am going to be serving this over rice now you can absolutely cook your own rice but I do want to show you a really convenient option which are these microwavable rice packets for individuals that are on the
Go and need something quick and easy these are fantastic you can get these from a lot of different brands and all you want to do is just look at the ingredients list and you do want to make sure that the only ingredient is brown rice and maybe there might be some water
Maybe there might be some salt but you want to make sure that there’s no oil or any sauces added and it’s so easy because you can just pop these into the microwave so I’m just going to throw this in the microwave to cook the roasted veggies are out they smell so
Good my neighbors are probably so jealous and I’m going to make the dressing so the dressing is going to be a combination of tahini lemon juice Dill parsley I do have exact measurements I personally just eyeball it when I make it but I do have exact measurements for
You and I’ll will pop those up on the screen now fresh herbs are definitely going to be best here however I just moved apartments and I left my blender at my old apartment I know exactly where it is too so for now I’m going to be using dried herbs because you know
Normally would blend this dressing but because I don’t have my blender at the moment I’m going to be using dried herbs just so that I can whisk it by hand and when I’m assembling the bowl I do like to assemble it in sections just to make
It look pretty and I need to talk about the two other mentalities that healthy people hold so mentality number four is aligned with the belief and the fact that in order to be successful in the long term you really have to strengthen the muscle that allows you to sidestep
Instant gratification in pursuit of your long-term goals so mentality number four that healthy people hold is that they’re playing the long game and they’re unwilling to sacrifice what they want the most in the long term for what they want right now so what you want right
Now might be to have a certain food and to get a certain high from it but what you want in the long term is to be happy healthy and at peace and be able to play with your grand kids and go on Hikes and not have to have them care for you and
Be a caretaker because you’re ill and you’re unable to care for yourself that’s what you want the most in the long term so you’re going to S side step the 10-minute food gasm so that you can be at peace in the long term these smell so good I can’t even tell you another
Mentality that healthy people hold is mentality number five which is that it is okay to evolve and change and in in this life we’re supposed to evolve and change so I know that’s something that a lot of my clients struggle with is especially with their Partners they
Will say you know for so many years we would eat and drink and that was what we did for fun and we would go on dates and I would always eat these Foods or my family knows me as being the one that would always eat a
Piece of cake or whatever it is or be willing to drink under the table and or drink lots of wine or I was the life of the party and it’s okay to adapt and evolve and change just because you once were that person doesn’t mean that you have to be that person forever
Especially if it’s sacrificing your health and your well-being and your life honestly and what you end up doing if you if you continue to subscribe to this belief that you have to always be the person that you once were is you’re putting other people’s wants and desires
Before your own here’s a a pill that we might need you to swallow here other people’s Comfort is not your responsibility you have to put yourself first because at the end of the day the reality is that everybody’s the own main character in their lives meaning that
People don’t care about us as much as we think that they do and it’s silly for you to sacrifice what you want in order my cats in order to make somebody else feel comfortable and by the way it’s not selfish it’s self-care because if you are putting yourself last because you’re the one
That has to care for everyone else that’s not going to work out so well in the long term if it hasn’t already it is going to lead out to burnout and resentment and frustration and you’re not going to show up as the best version of yourself if you really love these
People as much as you say that you do which I believe you when you say that you love them don’t you want to show up as the best version of yourself these chickpeas look so good all right here we are fam you made it to this point of the
Video comment doing this for me because when you do it for you the ripple effect occurs and you end up benefiting everybody around you you show up as the best version yourself so eat this for lunch so that you can show up as the best version of yourself make sure to
Get a copy of the healthy lunch’s cookbook which is linked in the down bar it’s also my pinned comment on this video so I’m going to eat this now 9:39 in the morning this is gonna be my first meal of the day and I will see you my next Video