No Heat Meals

Tuna Avocado Sandwich

• 1 can of tuna
• ½ avocado
• ¼ cup chopped cucumber
• ⅛ tsp garlic powder
• ⅛ tsp black pepper
• 2 slices tomato
• 2 slices whole wheat bread

1. Mix tuna, avocado, cucumber, and spices
2. Spread on bread and add tomato

Note: mixture can make more more than 1 sandwich

Three-Bean Salad

• 1 can green beans
• 1 can kidney beans
• 1 can garbanzo beans
• ½ cup chopped red pepper
• ½ cup chopped celery
• ¼ cup olive oil
• ⅓ cup red wine vinegar

1. Drain and rinse canned beans
2. Combine all ingredients and mix
3. Cover and refrigerate

Overnight Oats

• ½ cup rolled oats
• ½ cup milk or milk alternative
• ½ Tbsp chia seeds
• ½ cup berries

1. Combine oats, milk/milk alternative and chia seeds.
2. Refrigerate overnight or at least 3 hours until thickened
3. Add berries and other toppings if desired

Avocado Chickpea Salad Wrap

• 1 ripe avocado
• 1 (15 oz) can of chickpeas, rinsed and drained
• 1/4 cup finely chopped red onion
• 1/2 cup chopped cherry tomatoes
• 1/4 cup chopped cilantro (optional)
• Juice of 1 lemon
• Salt and pepper to taste
• 1/2 teaspoon garlic powder (optional)
• Whole wheat or spinach tortillas
• Fresh spinach or mixed greens

1. Prepare the Salad: In a medium bowl, mash the avocado. Add the rinsed and drained chickpeas, red onion, cherry tomatoes, and cilantro. Gently mix to combine.

2. Season the Salad: Squeeze the lemon juice over the mixture. Season with salt, pepper, and garlic powder. Stir until all the ingredients are evenly coated with the seasoning and avocado.

3. Assemble the Wrap: Lay a tortilla flat on a plate. Place a handful of fresh spinach or mixed greens in the center of the tortilla. Spoon a generous amount of the avocado chickpea salad over the greens.

4. Wrap It Up: Fold in the sides of the tortilla and roll it up tightly to secure the filling. If you’re packing this for later, you can wrap it in parchment paper or aluminum foil to keep it fresh.