Whether you’ve been told by your doctor to make dietary changes, or you’re simply burnt-out by take-out, cooking at home can be daunting.

One of the reasons I started my cooking blog was to reframe the way many of us feel about cooking more healthfully.

I get so frustrated by “simple” nutrition books and cookbooks that contain pages of obscure ingredients, expensive equipment, and complicated cooking techniques.

Talk about overwhelming, expensive, and time consuming—and I read cookbooks like they’re novels!

To show you eating more healthfully doesn’t have to be hard, I’m posting today’s lunch: no fancy ingredients, lighting, or plating. Just me, tearing through my fridge to make lunch with foods that are best for my bio-individuality.

If you’re inspired to follow my lead, post a pic of your simple, colorful & healthful lunch and tag me! (IG: @the_healthful_kitchen #thehealthfulkitchen)

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Let’s Make Lunch Simple, Colorful, and Whole!

  • Author: Heather B. Habelka
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes


Use this “recipe” as a guide and swap in what you have on hand.
Any type of protein, greens, nuts/seeds, and fruit will be delicious!

  • Leftover Roast Salmon (cold or re-heated)
  • Handful of Arugula
  • Handful of Walnuts
  • Handful of Blueberries
  • Sliced Orange


  1. Toss the arugula with homemade dressing (see notes below)
  2. Add in walnuts, blueberries, and orange slices


I always make my own dressing! This is a great way to control your ingredients. The simplest dressing I make is olive oil whisked together with apple cider vinegar, salt, and pepper. Here are a few tricks: 1. Dip a piece of arugula into the dressing to taste (not your finger or a spoon) and then adjust for seasoning. 2. Whisk up the dressing in the bottom of the bowl, then add in your ingredients. Don’t you love as little clean up as possible?