Paper Palate

In this month’s issue of Martha Stewart Living, the “Fit to Eat” column offers a brief primer on the basics of eating a healthy lunch. Despite the common concensus regarding breakfast, it seems that lunch may instead be the most important meal of the day. Unfortunately, the lunchtime meal is often either poorly planned or simply skipped altogether. However, the significance of this meal to overall health and wellness warrants more diligent planning and preparation.

By lunchtime, the body has basically expended any energy received from breakfast. Subsequently, improper meal planning results in hastily chosen takeout and convenience foods for lunch. Takeout fastfood lunches and convenience snacks are not only inadequate sources of nutrition, but many contain dangerous amounts of trans and saturated fats, sodium, and refined carbohydrates. Also, the calories contained in these foods are unsubstantial and empty, therefore any energy obtained is quickly spent and hunger quickly returns, creating a cyclic pattern of constant “junkfoods” consumption.

Ultimately, more attention to proper meal planning and preparation is the best remedy for this unhealthy habit of poor lunch choices. Focusing on the details of planning daily lunch menus will provide nutritious lunches that are both substantial and delicious. This month’s “Fit to Eat” offers the following menu suggestions to reinforce a healthy, balanced diet, while satisfying ravenous lunchtime hunger.

Cheddar Sandwiches with Quick Pickles and Honey-Mustard Spread
(recipe courtesy Martha Stewart Living, September 2006)

Ingredients:
1 large Vidalia onion, thinly sliced
1 medium English cucumber, thinly sliced
1 cup cider vinegar
1/4 cup honey (preferably raw or cream honey)
2 bay leaves
1 1/2 teaspoons finely chopped peeled fresh ginger
1 1/4 teaspoons brown mustard seeds
1/2 teaspoon coarse salt
2 teaspoons grainy mustard
4 small whole-wheat rolls, halved
4 ounces sharp white cheddar cheese, thinly sliced

Put onion and cucumber into a heatproof nonreactive medium bowl; set aside. Bring vinegar, 2 tablespoons honey, bay leaves, ginger, mustard seeds, salt, and 1/2 cup water to a boil in a medium saucepan. Reduce heat, and simmer, stirring occasionally, 5 minutes. Pour over onion and cucumber. Cover loosely, and let cool completely, stirring occasionally to submerge vegetables. Pickled vegetables can be refrigerated in an airtight container up to 2 weeks.

Stir together remaining 2 tablespoons honey and the mustard; spread on bottom of rolls. Divide cheese among rolls; top each with 1/2 cup drained pickled vegetables and top half of roll. Sandwiches can be stored, wrapped in parchment, in a cool place up to 4 hours. Serves 4.

per serving: 343 calories; 7 g saturated fat; 1 g unsaturated fat; 30 mg cholesterol; 46g carbohydrate; 664 mg sodium; 11 g protein; 5 g fiber.

Crisp Tofu with Crudités and Sesame Ginger Dipping Sauce
(recipe courtesy Martha Stewart Living, September 2006)

Ingredients:

For the sauce:
5 teaspoons coarsely chopped peeled fresh ginger
1/4 cup tahini
5 teaspoons low-sodium tamari soy sauce
1 1/2 teaspoons honey
1 teaspoon toasted sesame oil
1 teaspoon rice vinegar

For the tofu:
1 1/2 packages firm tofu (21 ounces total), cut into 2 dozen pieces and pressed
1 tablespoon toasted sesame seeds
1/2 teaspoon toasted sesame oil
1/4 teaspoon coarse salt

For the crudités:
1/2 head green cabbage (1 pound), cut into 1/2-inch-thick wedges
8 ounces green beans, trimmed, steamed until crisp-tender
1 red bell pepper, seeds and ribs removed, cut lengthwise into 1/2-inch-thick strips

Preheat oven to 400°. Make the sauce: finely chop ginger in a food processor. Add tahini, tamari, honey, oil, and vinegar; process until combined. With machine running, add 3 tablespoons cool water. Process until smooth.

Put tofu into a medium bowl. Add sesame seeds, oil, and salt; toss to combine. Arrange tofu in a single layer on a rimmed baking sheet. Bake until golden brown and bottoms are lightly crisp, 12 to 15 minutes. Flip tofu, and bake 10 minutes more. Let cool completely.

To assemble, divide cabbage, green beans, and bell pepper into 4 servings, and top with tofu. Divide sauce among 4 small cups. Serve within 2 hours, or refrigerate, covered, up to 1 day. Serves 4.

per serving: 346 calories; 3 g saturated fat; 8 g unsaturated fat; 0 mg cholesterol; 23 g carbohydrate; 294 mg sodium; 23 g protein; 9 g fiber

Chicken Wraps with Mango, Basil, and Mint
(recipe courtesy Martha Stewart Living, September 2006)

Ingredients:

For the chicken:
1 garlic clove
1/2 shallot
1/4 cup loosely packed fresh basil leaves
1 teaspoon extra-virgin olive oil
1/2 teaspoon coarse salt
1/4 teaspoon ground cinnamon
freshly ground pepper
2 boneless, skinless chicken breast halves (about 12 ounces total)

For the dressing:
1/2 shallot
1/2 mango, peeled and cut into 2-inch pieces
2 teaspoons fresh lime juice
pinch of cayenne pepper

For assembling:
4 lavash breads (3 1/2 ounces each)
1/2 mango, peeled and cut into 1/2-inch-thick spears
8 fresh basil leaves
8 fresh mint leaves

Preheat oven to 375°. Make the chicken: Finely chop garlic and shallot in a food processor. Add basil and oil, and process until mixture forms a coarse paste. Stir in salt and cinnamon, and season with pepper. Make a few shallow 1/2-inch slits on both sides of chicken; rub all over with the basil mixture. Place on a rimmed baking sheet. Bake chicken until cooked through, 12 to 15 minutes. Let cool completely, then shred into small pieces; set aside.

Make the dressing: Finely chop shallot in the clean bowl of the food processor. Add mango, and process until smooth. Add the lime juice and cayenne, and process until combined.

Assemble wraps: Spread about 1/4 cup mango dressing in center of each lavash. Top with chicken, mango, and herbs. Roll up diagonally to form a cone. Wraps can be refrigerated, wrapped in parchment and plastic, up to 4 hours. Serves 4.

per serving: 350 calories; 4 g saturated fat; 8 g unsaturated fat; 54 mg cholesterol; 29 g carbohydrate; 457 mg sodium; 26 g protein; 1 g fiber

White Bean Salad with Spicy Roasted Tomatoes and Broccoli
(recipe courtesy Martha Stewart Living, September 2006)

Ingredients:
2 bunches broccoli, trimmed, florets and stems cut into 1-inch pieces (about 4 cups)
3 large garlic cloves, thinly sliced
5 teaspoons extra-virgin olive oil
1/2 teaspoon coarse salt
1 pound large cherry tomatoes, havled (about 3 cups)
1 tablespoon coarsely chopped fresh oregano
1/4 teaspoon crushed red pepper flakes
1 1/2 teaspoons Dijon mustard
1 tablespoon red wine vinegar
1 teaspoon fresh lemon juice
freshly ground pepper
2 cups drained jarred or canned white beans, such as large lima beans or gigande beans
2 ounces baby spinach (about 2 cups)

Preheat oven to 375°. Toss together broccoli, half the garlic, 2 teaspoons oil, and 1/4 teaspoon salt, and arrange on a rimmed baking sheet. Roast until broccoli is just tender, 15 to 20 minutes. Transfer to a plate; let cool completely.

Toss together tomatoes, remaining garlic, the oregano, red pepper flakes, remaining 1/4 teaspoon salt, and 1 teaspoon oil. Arrange on baking sheet. Roast until tomatoes have softened and skins begin to wrinkle, 15 to 20 minutes. Transfer to a plate; let cool completely.

Whisk mustard, vinegar, and lemon juice in a small bowl. Whisk in remaining 2 teaspoons oil; season with pepper.

Just before serving, toss together beans, broccoli, tomatoes, spinach, and dressing. Salad can be refrigerated in an airtight container up to 8 hours. Serves 4.

per serving: 253 calories; 1 g saturated fat; 5 g unsaturated fat; 0 mg cholesterol; 38 g carbohydrate; 700 mg sodium; 14 g protein; 14 g fiber.