By Jennifer Whitmire, MS, MEd, MH, CHES, NEP

I made the simplest lunch this week, and it was too good not to share. This is one of those throw-it-together meals that works when you’re busy, tired, or just don’t want to think too hard about food, but still want to feel good afterward.

I didn’t plan this recipe. I just grabbed what I had, blended it up, and realized halfway through lunch that it was exactly the kind of food my body needed that day. Creamy, grounding, satisfying, and light enough that I didn’t feel weighed down or sluggish afterward.

This is the kind of meal I come back to again and again, especially when energy feels fragile or digestion needs a little extra kindness.

Why This Works So Well

This lunch is mineral-rich. Sunflower seeds are packed with magnesium, which supports the nervous system and helps the body feel calmer and more steady. Chickpeas add zinc and iron to support immune function and energy, while the celery greens and red bell pepper add potassium and vitamin C to support hydration and mineral balance.

Stress, busy schedules, and even “healthy” routines can drain minerals. Meals like this help refill that tank without effort. That’s why it holds you without feeling too heavy and keeps energy steady instead of spiking and crashing.

Sunflower “Tuna” Salad with Chickpeas

This is not meant to be fussy or perfect. If you don’t have a food processor, a bowl and a potato masher work just fine. Texture is personal here. Leave it chunkier or blend it smoother depending on what feels good to you.

Ingredients

• 1 cup soaked sunflower seeds
• 1 ½ cups cooked chickpeas
• 1 mini red bell pepper
• Greens from one bunch of celery
• ¼ small onion
• ½ teaspoon sea salt
• ½ teaspoon onion powder
• ½ teaspoon garlic powder
• Juice of ½ lemon

Directions

Add everything to a food processor and pulse until blended but still slightly chunky. You’re not looking for hummus; you want texture and body.

If you’re making this by hand, mash everything together with a potato masher or fork until it comes together. Taste and adjust lemon or salt as needed.

That’s it.

How I’ve Been Eating It

This is where this recipe really shines. It’s incredibly versatile and works with whatever you have on hand.

I’ve been spreading it on nori sheets and rolling them up, tucking it into romaine leaves, and wrapping it in coconut wraps. It’s also great stuffed into a bell pepper, a carved-out tomato or cucumber, or even scooped into an avocado half.

My husband loves it piled onto a bowl of coleslaw mix with a splash of apple cider vinegar. Crunchy, fresh, and surprisingly filling.

It’s one of those meals that adapts to you instead of the other way around.

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A Note on Energy and Food

This kind of lunch supports steady energy, because it works with your body. The fats are grounding, the protein is stabilizing, the fiber supports digestion, and the minerals help calm the nervous system.

It’s not flashy. It’s not trendy. It’s just solid, supportive food that does what food is supposed to do. And sometimes, that’s exactly what your body is asking for.

A Gentle Invitation

If recipes like this resonate with you, the kind that are simple, nourishing, and actually supportive of your energy and digestion, I would love to welcome you inside The Culinary Healing Circle.

Inside the Circle, we focus on using whole foods and herbs to support gut health, immune balance, and steady energy in real life. We cook together, learn together, and create routines that help the body feel safe and supported.

You can join with a free one-month trial, explore everything, and cancel anytime if it’s not the right fit.

Join The Culinary Healing Circle
www.culinaryhealingcircle.com

This is food that meets you where you are.
And sometimes, that’s the most healing thing of all.