Low Blood Pressure Lunches

Soft Boiled Eggs with Salmon on Rye

This is a quick and nourishing lunch that can also be enjoyed for breakfast or even a light supper.

You can easily bulk it up with more salad and for a tasty twist serve it with hummus.


  • 2 eggs
  • 2 slices of smoked salmon
  • 2 slices of rye bread (if you prefer a lighter option, you can also use mountain wraps)
  • Hummus
  • Rocket
  • Optional Ingredients

Serves 2


  1. Boil enough water to cover the two eggs (still in the shells) in a saucepan
  2. Leave on the stove for medium heat for around 3 minutes
  3. Place bread in toaster or, if using wraps, place wraps on plate
  4. Remove eggs from heat and rinse under running water
  5. Remove egg shells
  6. Slice eggs in half
  7. If using hummus, spread on bread or wrap and top with salmon
  8. Serve with eggs and if desired rocket leaves

Brown Rice Chicken Congee

This is the perfect easy to make and easy to digest meal that makes it great if you’re recovering from any kind of illness.

As a bonus, it’s gluten free and dairy free


  • 5 cups organic chicken stock
  • 1 strip of kombu
  • 10 cups of water
  • 1 inch of ginger, peeled and cut into 4 pieces
  • 5 green onions, 2 cut into quarters, 3 finely diced
  • 1 onion, cut in half with sections separated
  • 2 organic chicken breasts
  • 1 cup of brown rice
  • 1 Tbsp miso
  • 1 Tbsp sesame oil
  • 4 Tbsp Tamari, or to taste

Serving size: 4


  1. Add chicken stock, kombu, water, ginger, 2 quartered green onions, onion and chicken into a large pot
  2. Bring to a boil then lower heat and simmer covered for 30 minutes or until chicken is cooked through
  3. Remove the green onions, onion and chicken
  4. Add rice and miso and bring to a boil, then lower the heat and simmer covered for 3 hours or until desired consistency
  5. Occasionally stir the rice and check the consistency
  6. While the rice is cooking, shred the chicken and chop the remaining two green onions
  7. When the brown rice congee is ready, remove the ginger and kombu
  8. Spoon the congee into a bowl and top with shredded chicken, green onion, a couple drops of sesame oil and tamari to taste

Vegan Buddha Bowl

Buddha Bowls are all the rage right now but it’s just a fancy way of eating a mix of vegetables that is presented beautifully.

Nourishing for both the eyes and the body. Instant win!


  • 1 punnet cherry tomatoes, halved
  • 2 zucchinis, cut into thin strips (I used a vegetable peeler)
  • 2 carrots, peeled into strips
  • 1 avocado, cut into small pieces
  • ¼  purple cabbage, shredded
  • 2 cups mixed lettuce leaves, washed
  • ¼  cup walnuts, chopped roughly (you can use any mixed nuts as long as you’re not allergic to nuts)
  • Sea salt and Cracked pepper
  • Olive oil

Serves: 2


  1. Prepare all ingredients separately.
  2. Divide ingredients between four even sized bowls.
  3. Season with salt, pepper and a drizzle of olive oil.
  4. For extra protein you can add some tofu or lentils or if you prefer meat, salmon and chicken work really well

Traditional Greek Salad

This beautiful salad mix can be made ahead of time and stored in the fridge.

It goes beautifully as a light lunch or with soup and crusty bread for a heartier meal.


  • 3 tomatoes, cut into wedges
  • 2 continental cucumbers, deseeded and cut into 1cm semi circles
  • 1 red onion, sliced thinly
  • 2 cups rocket leaves
  • 1 cup kalamata olives, (pitted is better)
  • 150g hard feta, crumbled


  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tsp dried oregano
  • Sea salt
  • Cracked pepper

Serves: 4


  1. Combine all salad ingredients in a large mixing bowl
  2. Combine all ingredients for the dressing in an airtight jar and shake to mix
  3. Pour dressing over salad

Top Tip:

To remove seeds from cucumbers cut them lengthways and then run a teaspoon through the middle.

You can then use these seeds to start growing your own cucumber plant!


Mexican Chicken Wrap

This is a great way to use up left over chicken and is a favorite in lunch boxes as it travels well!


  • 200g chicken breast fillets, cut into 2cm thick strips
  • Juice of 1 lime or lemon
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ avocado, sliced
  • 1 tomato, chopped
  • ¼ red capsicum, sliced
  • 1 cup lettuce, shredded
  • 1 tbsp fresh coriander leaf
  • Wholemeal wraps / mountain bread

Serves: 2


  1. Mix together the olive oil, lime juice, cumin and smoked paprika
  2. Add chicken strips to marinate for up to 1 hour
  3. Pan-fry the chicken strips in a non-stick pan until lightly browned and cooked through
  4. Set aside to cool
  5. Roll up chicken, avocado, tomato, capsicum, lettuce and coriander in the wholemeal wraps and serve

Salmon Salad

Another quick and easy salad to prepare from left overs or veggies that you have growing in your garden!


  • 1 can of dolphin friendly Fresh Salmon
  • 200g of shredded lettuce
  • 2 stalks celery
  • 8 mushrooms
  • 1 tsp sesame seeds
  • Herbs to taste (thyme, rosemary, sage and basil)
  • Half a lemon
  • Olive oil

Serves: 2


  1. Break up salmon and place into bowl
  2. Lightly fry sesame seeds until fragrant and lightly brown
  3. Wash, peel and slice celery stalks into bite sized pieces
  4. Wash peel and finely slice mushrooms
  5. Lightly fry salmon in olive oil until brown and slightly crisp
  6. Remove from heat and place into mixing bowl
  7. Combine with celery, mushrooms, lettuce and sesame seeds
  8. Season with herbs and squeeze lemon juice to dress

Chicken and Corn Soup

Chicken and Corn soup has always been a staple favorite of mine because it is just so warming and comforting.

Every family has their own take on this favorite and it’s easy to add some pasta noodles to turn into chicken noodle soup.

Rather than using commercial chicken stock, try making your own by boiling the leftover carcass of a roast chicken.

You’ll be guaranteed even more flavor and nutrition!


  • 20g butter
  • 2 garlic cloves, finely chopped
  • 5 chicken thigh fillets, trimmed and sliced
  • 1 litre chicken stock
  • 2 x 420g cans creamed corn
  • 2 x 125g cans corn kernels, drained
  • ¼  cup sour cream
  • Salt and cracked black pepper
  • 1/3  cup chopped coriander leaves


  1. Melt the butter in a large saucepan over medium heat
  2. Add the garlic and cook for 1 minute, then add the chicken and cook for 3-4 minutes
  3. Stir in the stock, creamed corn, corn kernels and sugar
  4. Bring to the boil then simmer for 15 minutes or until the chicken is tender
  5. Remove from the heat and stir through sour cream, salt and pepper
  6. Top with the coriander and serve
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