LunchCounterCulture

C is for ... Carrots?

2006-08-21T02:49:00.000-05:00

When Cookie Monster becomes a veggie advocate, can full scale lunch reform be far behind? Today, Metro NY featured a Q&A with everyone's favorite monster to discuss the finer points of culinary choosing (see right). The more I read, the more it seems that nutritionists recommend that the primary inputs to any healthy diet be vegetables, which are supplemented by proteins and natural sugars.

So with experts and Cookie Monster advocating the same position, it must be right. Right?

Quickie: Old Bay strikes again!

2006-07-26T03:27:00.000-05:00

Thanks to Brian for sharing this picture of an appropriately appointed turtle, part of the Maryland street art "Fear the Turtle" series.
Looks delicious to me!

Quinoa - great grain (tasty too)

2006-07-25T01:46:00.000-05:00

Quinoa (pronounced keen-wa) is a South American high protein grain that looks like translucent couscous with a saturn-like ring around it. It's tasty, and has the fluffy consistency of rice but is lower on the glycemic index than brown or white rice (which means you don't automatically need a nap 2 hours after you eat it).

It's a good source of protein, fiber and many other delicious nutrients. And best of all: it takes less than 15 minutes to make. Simply add a cup of quinoa to 2 C. of water or stock, bring to a boil, and then cover and let simmer. You can even remove it from the heat and leave it covered on the counter until it cooks through.

I like to use it alongside grilled mushrooms or asparagus and with grilled or teriyaki'ed tofu. And according to some, it can even be cooked with butter and cream to make "quin-otto", a protein version of risotto!

Quick and crunchy summer shrimp salad

2006-07-24T01:54:00.000-05:00

Summer is definitely upon us! And when the weather's hot, we all want something cold for our midday meal. I find myself inseparable from a bottomless cup of iced tea between the months of June and September - it helps to keep one cool from within, you might say.

My quick and easy shrimp salad is another cool crisp way to survive the summer. It contains only a few ingredients: shrimp, celery, a little mayonnaise (or a dab of sour cream instead) and red onion. You could also consider adding one of the following "extras" to ramp up the flavor: old bay seasoning, pesto, or freshly chopped cilantro or flat leaf parsley. Depending on the size of the shrimp, you might cut each piece in half of thirds, and I like to finely dice the celery and onion, although if you leave them in larger pieces, you do get a nicer crunch!

Combine the ingredients and --here's the trick-- keep it separate from your pita/sandwich bread/roll in its own lunch container. A small container is (a) environmentally sustainable and reusable, (b) keeps the moisture from making the bread soggy before lunch, and (c) can conveniently be tossed in the office fridge until you're ready to assemble the delicious sandwich and become the envy of your workmates.

Lunchlady's shrimp tip: Frozen shrimp is often a high quality and less expensive alternative to the fresh varieties. Tossing them under hot water may inadvertently over "cook" them, so the best way to thaw shrimp is to add a handful (or however much you want) into a bowl filled with water, covered with plastic wrap and then stored in the fridge for about an hour. The shrimp is gently thawed, and rinsed (important with frozen seafood), and ready to use! Voila!

National Salsa Month!

2006-05-18T00:48:00.000-05:00

Cinco de Mayo kicked off National Salsa Month in this delicious country of ours, so why not make your own fresh salsa in a fitting and tasty tribute? Salsa broadly means "sauce" but many of us are accustomed to the crunchy and spicy texture of a chunky tomato and onion relish.

Super simple salsa recipe:

1 finely diced onion (white or red work best)
2 finely diced tomatoes (roma or beefsteak - any firm variety will do)
3 pinches of well-washed cilantro, finely julienned
1/2 of a chilli pepper or 4 splashes of hot sauce
1 tbsp of lemon or lime juice (you can add rind too, for extra flavor)
salt and pepper to taste

Take your basic steamed vegetables like brocolli or cauliflower, add a dollop or two of salsa and sprinkle with shredded cheese. Or add it to a veggie burger and toasted english muffin for a spicy alternative to ketchup. You could even drop the whole thing in the blender with a few cloves of garlic and make your own insta-gazpacho!

Get creative during National Salsa Month!

Feta accompli!

2006-05-15T01:31:00.000-05:00

Yes, sometimes life imitates art. And no, it's not a coincidence that today's blurb is about goat cheese (especially if you knew that your darling Lunchlady watched "Iron Chef" last night, and the featured ingredient was goat cheese...)

The goat cheese universe extends far beyond the well known feta: depending on the way the goat cheese is made, aged, and stored, the results can vary widely in texture and flavor. For example, chevre is a soft, spreadable fresh cheese that can improve any roast chicken and arugula sandwich. Coach's Farm makes a lemony one that is particularly tasty.

Q: But won't adding goat cheese to my lunch make my sandwich soggy?

A: Not necessarily. White bread --amid its other flaws-- doesn't hold up very well regardless of the sandwich's contents. If you're packing your lunch the night before, this story could have a sad ending... But a heftier ciabatta roll, or a dense wheat tortilla could be a delicious solution.

Also, you may wish to experiment with slightly firmer, and aged goat cheeses. These varieties [including cabrales, bucheron] have a lower water content, so they can be sliced, or crumbled into whatever your lunch inspires.

White or whole wheat ... or both?

2006-05-11T01:07:00.000-05:00

I've railed against white bread on several occasions. First, it completely lacks taste. Second, there's virtually no texture. Third, there is negligible nutritional value in white bread, so really: what's the point? When you think about tomorrow's pastrami on rye, or --my other favorite-- a veggie chicken burger with melted cheddar jack and sauteed spinach, food scientists (huh?) have come up with a new option: white whole wheat flour to make white whole wheat bread.

No, I'm not kidding.

As my friend Thaddeus might say with his scathing wit, "with millions of people dying of disease and strife around the globe, scientists choose to focus on this?"

You know my mantra: the less processed the better. So although the Associated Press may consider this an important baby step for people who previously wouldn't have touched a whole grain, I'm sticking with my recommendation for whole grain goodness.

Fast Food = Fat Food

2006-05-03T01:11:00.000-05:00

"An apple a day keeps the doctor away" -- we've all heard that one. But somehow I've never heard a verse warning the dangers of "a whopper a week". Surely, we all know that fast food is not good for us. But how bad is it?

The rigorous demands of a corporate job and the hectic reality of the workday make fast food a tempting lunch choice: after all, it's quick, it's inexpensive, and it's comfort food, so it can make us feel satisfied and happy even when our boss may be screaming in the background.

But think twice. Many studies now show that American adults are not as healthy as we used to be.

The Washington Post recently published a shocking guide to the calorie and fat content of the fast food choices many of us face on surrounding streets. A vegetarian tostada at Baja Fresh has more than 1000 calories. A Boston Market chicken pot pie has more than 40g of fat! A whopper with cheese weighs in with a whopping 770 calories.

The lesson is simple: pack it yourself, and you'll always know exactly what you're getting.

A cup or so of orzo

2006-05-01T01:44:00.000-05:00

Even though the Italians know "orzo" to be a literal translation of barley, in the U.S. it commonly refers to a rice-style pasta that is delicious with seafood or in hearty soups. As we all know, once again, American english gets creative.

It takes only 7 minutes to cook, and a big batch of it can transform your lunches and dinners for a whole week.

I like to use it place of rice and tossed with olive oil, salmon or shrimp, capers and chopped asparagus. The beautiful thing about orzo is that it works deliciously whether served warm or cold - which is particularly handy for those offices without staff refrigerators or microwaves.

And, I've heard that some consider the combo of orzo with peas and mint to be divine. In fact, the combination is so tempting and rumored to be so tasty that the Lunchlady may have to put aside her distaste for peas and try it sometime. Stay tuned.

Time for, um, thyme

2006-04-24T02:53:00.000-05:00

Spring herbs can add a tasty spark to lunch. Today I have leftover macaroni and cheese (you may ask yourself: does she eat mac and cheese EVERY day?).

So to liven it up, I added a 30-second sautee of mushrooms and garlic as well as a heavy pinch of thyme. Lightly heating herbs like thyme, oregano, and basil will enhance their flavor, as the heat brings the oils out of their leaves and into your food. The herbs make the whole dish more aromatic and lip-smackingly delicious.

Macaroni and cheese ... cutlets?

2006-04-20T02:33:00.000-05:00

What do you do with leftover macaroni and cheese? Add an egg and bread it in some panko or a variety of other breadcrumbs (like those on the right) and pan fry them until you have macaroni and cheese "cakes". In the spirit of crabcakes, you can even add old bay seasoning.

Very tasty, and a nice alternative to a veggie burger OR a delicious crunchy addition to a green salad OR as a side dish to a kidney bean and chick pea, cilantro salad.

This ridiculously simple bread-and-cook technique works with leftovers of all kinds, including:

risotto
mashed potatoes
mashed cauliflower
mixed vegetables of any kind

Very tasty, and a nice mix of crunchy coating and tasty smooth center - Mmm!

Cole Slaw ... Sandwich?

2006-04-19T00:19:00.000-05:00

My friend Peter recently shared his idea of the best lunch. He likes to get a tuna salad at the local deli and top it with cole slaw on whole grain bread or a roll.

If he'd like to try to make it from scratch, the lunchlady might recommend he buy shredded cabbage (or shred it himself, if he's feeling ambitious) and add a can of tuna, a dollop of mustard or mayonnaise, and a handful of chopped celery. Then maybe toss in a few olives or a teaspoon of pesto.

And voila, you have a delicious and somewhat healthier version of everyone's new favorite crunchy sandwich!

I (heart) artichoke hearts

2006-04-18T01:53:00.000-05:00

Whether canned, marinated or freshly steamed, artichokes are a tasty addition to sandwiches, salads or other lunchtime meal. I keep a few cans in the cupboard at all times, and like to crack one open every so often in order to liven up whatever I'm making.

Such as:

black bean and artichoke quesadillas with feta or cheddar cheese
chopped artichoke hearts in tuna salad or egg salad
blended chick peas, garlic and artichoke hearts to make a tasty tangy hummus
artichoke hearts and basil with cracked pepper whipped with yogurt to make a creamy salad dressing
rough chopped artichoke hearts with penne pasta, sundried tomatoes and a splash of balsamic vinegar

Make your own wonton soup

2006-04-17T01:41:00.000-05:00

Wontons are extremely versatile, simple to make and difficult to screw up.

The brilliant thing is that any leftover or combination of flavors works as a filling. If you have leftover Chinese take-out, you can chop up the tofu or chicken and combine with a bit of rice, then fill a wonton skin and seal with water or a beaten egg.

Add the wontons to a warm pot of vegetable stock and poach the wontons in boiling water for approximately 5 minutes until the wontons appear to be transluscent. Add cilantro and ginger to the stock and voila, quick wonton soup from scratch (sort of).

Other fillings also work well, including

black beans and tomatoes
chopped mixed vegetables or cooked corn
cooked shrimp and feta with mint
... even leftover macaroni and cheese works as a wonton!

So use what you like --or what you happen to have-- and start sipping your custom-made soup!

3-minute non-lasagne lasagne

2006-04-13T00:40:00.000-05:00

What do you do with all those broken lasagne noodles at the bottom of the box? Why not make one of my favorite quick dishes: cooked veggie crumbles, one crushed tomato, shredded basil, and broken pieces of cooked lasagne noodles. It's like lasagne, but in bite sized pieces.

Today, I steamed 2 C. of baby spinach too, then crumbed 1 oz. of feta cheese on top, and popped it in the corporate microwave for 2 minutes. Voila, 3 minute lasagne florentine! Quick and nutritious.

Pass the pesto

2006-04-12T03:28:00.000-05:00

Today's lunch (a grilled portabello mushroom sandwich on rosemary bread with green basil pesto) got me thinking about "pesto" itself and the variety of ways to prepare and use it. Traditional pestos consist simply of four ingredients: olive oil, basil, garlic, and pine nuts. You can buy a prepared pesto, but it's very easy to make yourself -- and quickly!

But creative cooks have been known to add sundried tomatoes, tangy and salty kalamata olives or even lemon or lime zest to bring out the fresh flavor of this Italian paste. A low-fat version might include blended chick peas, basil, parsley and garlic.

For centuries, Italians have used pesto as a sauce for pasta of all kinds: tortellini, penne or even macaroni. But as far as lunch is concerned, the options are limitless:

spread pesto on a sandwich for a flavorful alternative to mayonnaise
dilute pesto with vinegar to make a zippy dressing for a lunchtime salad
beat pesto into 2 eggs before cooking a tasty lunch (microwaved) omelette
slather pesto on a tortilla and fill with black beans and crumbled fresh feta cheese
use pesto to flavor cooked sauteed vegetables like zucchini or roasted tomatoes in a grilled vegetable salad

Just beet it (sorry*)

2006-04-11T01:40:00.000-05:00

Many of us think of beets as the weird canned jelly "vegetable" that rolls out at Thanksgiving. And then there's that plop sound it makes when it hits the plate ...

But the real thing is far more delicious and fresh tasting than the canned version. In fact, there is myriad variety in the beet world. Heirloom beets come in bright golds and pinks. The chioggia beet even has alternating red and white layers which look beautiful when sliced. But dark cranberry red (or beet red as some prefer) beets are the ones most commonly found on lunch plates around the country.

Raw beets are crunchy and delicious and pair well with shredded jicama and carrots for a tasty slaw. Or quarter small beets and roast them on high heat in the oven with a splash of olive oil and fleur de sel and cracked pepper to make a tasty side dish. Beet greens also make for a spicy addition to a salad or sandwich.

Just be careful when handling them -- the red juices stain nearly everything (including your hands, countertop or cutting board), so chopping them on newspaper or parchment paper is a good idea.

[*Your Lunchlady would like to apologize for the silly use of the lyric in the header. But before you condemn, ask yourself: could you resist? Ha!]

Crunchy spring salad

2006-04-10T02:35:00.000-05:00

This week, why not try a quick meal that I recently threw together in a fit of quick culinary creativity: Crunchy spring salad, with chickpeas and red peppers and any other crunchy veggies.

Just rinse a can of chickpeas, and add chopped bell peppers, crunchy red onions, a smashed clove of garlic, and add the fine zest of a lime to the mix. As a dressing, add a splash of olive oil, the juice from 1/2 the zested lime, and a bit of salt and pepper. Throw in with a handful of lettuce or other greens, and you've got yourself a light and crunchy delicious spring salad!

You could use diced cucumber, corn off the cob, minced olives, small cubed potatoes, or any other vegetables you'd like.

You could also add a slab of grilled tuna or a crumble of feta for variety. Add what you like, and the result is guaranteed to be delicious.

The world beyond shrimp cocktail

2006-04-06T23:47:00.000-05:00

I (heart) shrimp.

They take no time to cook, and are a tasty juicy part of salads, sandwiches and other culinary goodies. Last night I had a very spicy and delicious skewered set of medium sized shrimp over egg noodles. And today I plan to replay the hit with my own wheat linguini and crumbled feta and basil leaves as the base and tasty quick-steamed shrimp as the main event.

Of course I may season it liberally with a pinch or two of chunky chat masala, an Indian snack food spice roughly the equivalent of "Doritos spice" - Mmmmm...)

You could also make a quick shrimp salad sandwich with a pita, steamed shrimp, chopped celery, mayonnaise, fresh oregano and crushed black pepper. Or a variation on a nicoise salad with olives, steamed potatoes, romaine lettuce, green beans, a boiled egg and a mustard vinaigrette.

The fresh shrimp options are limitless!

Sailing the seas of ... cheese?

2006-04-06T00:32:00.000-05:00

When I was a kid, I used to eat mayonnaise sandwiches while watching episodes of "All My Children" over my mom's shoulder. How did I ever get away with that? Alas, those were the days of grilled cheese sandwiches and other childhood guilty pleasures.

Nutritionists have never applauded mayonnaise sandwiches, but there are plenty of chefs who are working hard to upgrade the old fashioned grilled cheese sandwich to the status of modern culinary champion. In fact, this month is National Grilled Cheese Sandwich month, so you may choose to make your tribute into, um, lunch.

But before you convince yourself that cheese sandwiches fall into the BO-RING category, the Lunchlady would like to recommend a bit of creative thinking here. For example:

1. Soft goat cheese on toasted rye bread with a sliced beefsteak tomato and basil leaves

2. Roughly shredded gruyere on ciabatta with olive tapenade (toasted or warmed in your corporate microwave)

3. Update the "ham and swiss" with prosciutto and add slices of swiss cheese to pumpernickel bread slathered with mustard

Speaking of childhood, special thanks to Paul for the artistic homage to yours truly -- who dares to say I'm not the cheesiest?

Bean and Vegetable Lunch - quick fix

2006-04-05T01:33:00.000-05:00

You may ask, "Who gets their recipes from the National Cancer Institute?" -- Well, why not? Especially when their recipe is extremely delicious and good for you too!

The five minute bean and vegetable saute could not be simpler: just rinse and throw a can of beans (any kind: red beans, black beans, white beans, lima beans or kidney beans) in a pan, and add all the veggies you like. I'd add a pound of mushrooms, several handfuls of washed greens (spinach or brocolli rabe) and one or two cloves of minced garlic. When it's nearly done cooking, toss in a diced tomato (it won't need as much time to cook as the other vegetables). Season with whatever spices you like -- old bay works well, as does a pinch of cumin.

Option 1: When you're packing your lunch, add about a cup of the saute to 3/4 cup of brown rice and you're good to go.

Option 2: Chop up a hard boiled egg or add some leftover grilled chicken to the meal too.

Option 3: You can also add a cup of the saute and rice to vegetable stock for a cup'a 'instant improvised minestrone'.

Option 4: Throw the saute on a handful of tortilla chips and shredded lettuce, then melt cheddar cheese on top and voila -- quick and healthy midday nachos!

Feeling a little sleepy after lunch?

2006-04-04T01:19:00.000-05:00

Well, that could be because you're eating more than you need to in one sitting. Researchers at Penn State University concluded that kids eat more when they're watching TV than when they eat lunch without TV. It doesn't take a genius to know that.

But what about those of us who dine at our desks in front of those hazy computer screens at lunchtime? Are we doomed to the same fate? If we stuff our face at lunch, might that lead to the anointment of 4:00pm as "snack time" (or 2:30pm depending on how big your pasta lunch that day was...)

Adding a bit more protein to your lunch (and not necessarily the red meat kind) may do the trick. But staggering your sugar intake could help too. Having a banana with your lunch may be a good schooldays habit, but saving that banana for your 2:30pm snack might hit the spot. A handful of clementines at 4pm may cure your afternoon caffeine jones.

Paying attention to how you eat lunch can be as important as what you eat.

Spring has sprung!

2006-04-03T01:40:00.000-05:00

New York was a lovely 70 degrees this weekend, and you could nearly hear the joyous sound of all 9 million of us catapulted into a better mood! Everyone blissfully sipped cocktails al fresco and dusted off their strappy shoes and smiled for the first time in 5 months. I for one say: thank gawd.

So spring has definitely sprung and with it comes a new tranche of delicious seasonal produce to be the foundation for a lovely lunch. Some of my favorite spring veggies include:

bok choy (an asian green vegetable, sort of a cross between spinach and celery)
artichokes
asparagus
snow peas (also known as mange-tout)
red onions

The best thing about spring vegetables is that they can be enjoyed raw and crunchy or they can be cooked -- it's your prerogative. And best of all, no combination is a wrong one - they go together beautifully. Just as Mother Nature inteded!

Eggplant Parm-a-lunch

2006-03-30T02:55:00.000-05:00

My sister the culinary experimentor came up with a great lunch idea that is simply too good to keep to herself: Quick, easy, healthy, and portable crumb-free eggplant parmesan.

Cut two 1/2 in. wide slices of an eggplant, and microwave them in the microwave for 3-5 minutes in order to drain out the moisture
Lightly spray the eggplant with cooking spray then coat with chopped oregano, then sautee slightly in a pan just to crisp the edges
Remove the eggplant from the pan and add slices of tomato for a quick grill
Pack up the tomato and eggplant separately, and take a english muffin along for lunch.
At the office, warm an english muffin in the microwave, or toaster if you have one; then spread with butter and a bit of garlic.

Afterwards, in the grand Italian lunchtime tradition, be sure to take a long nap before going back to work!

Carrots worth Carats

2006-03-29T02:19:00.000-05:00

Vitamin A.
Fiber.
Vitamin C.
Disease-fighting flavonoids.

And they might even prevent cancer.

Carrots have been linked to lunch since time immemorial. How many moms pack carrot sticks for kids' lunches? How many people snacked on carrots, peanut butter and raisins after school? Why not bring carrots into the lunch landscape of the grownup world?

Some ideas: Shredded carrots in tuna and chicken salads, in tortillas and quesadillas, crunchy [faux teeny] baby carrots on the side of a delicious sandwich.

Get more crunch with lunch.

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