Friday, March 3, 2017

AN APPLE A DAY - DAY 127 OF 365 DAYS TO A HEALTHIER LIFESTYLE - ORGANIZING HEALTHY LUNCHES



 
STILL GETTING ORGANIZED IN ORDER TO STAY HEALTHY - 
THIS WEEK: LUNCH (PART TWO)
(Written by Sheila Gail Landgraf)

Did you enjoy the first two week’s worth of lunch menus? 

Just for fun, since we are thinking of ways to make a packed lunch more interesting for our families; why don’t you fill your healthy lunch boxes with a few inspiring poems for the recipient of the lunch to read?  

I’ll leave you a few examples:

This is one of my favorites for third graders:

BE GLAD YOUR NOSE IS ON YOUR FACE by Jack Prelutsky:

Be glad your nose is on your face, not pasted on some other place,
For if it were where it is not, you might dislike your nose a lot.
Imagine if your precious nose were sandwiched in between your toes,
That clearly would not be a treat, for you’d be forced to smell your feet.
 Your nose would be a source of dread, were it attached atop your head,  it soon would drive you to despair, forever tickled by your hair.
Within your ear, your nose would be an absolute catastrophe,
For when you were obliged to sneeze, your brain would rattle from the breeze.
Your nose instead, through thick and thin, remains between your eyes and chin,
Not pasted on some other place – be glad your nose is on your face!

(Move over Dr. Seuss and Shel Silverstein; make way for Jack Prelutsky!)

Here is one more that you could use for any one’s lunch box, it doesn’t have to be a child; but I’ve actually known many adults who loved poetry directed at children.  Aren’t we all just grown up kids?  This one will capture the imagination during the lunch break – a fabulous stress reliever – just what the doctor ordered! 

SUNFLAKES BY Frank Asch
If sunlight fell like snowflakes, gleaming yellow and so bright,
We could build a sunman, we could have a sunball fight.
We could go sleighing in the middle of July through sundrifts and sunbanks,
We could build a sunmobile, and we could touch sunflakes –
I wonder how they’d feel?



Okay, enough fun with lunch distractions; on with our luncheon plans!

Last week we began thinking about preparing healthy lunches.  I spelled out two week’s worth of healthy, nutritious lunch menus that follow the eating plan we agreed to which incorporates alternating fast days with moderate days and a feast day every seven days.   

I hope you enjoyed the Part 1 Lunch Session of this GETTING OUR FOOD ORGANIZED IN ORDER TO STAY HEALTHY section of AN APPLE A DAY 365 DAYS TO A HEALTHIER LIFESTYLE.  If you missed Part 1 just click into this link:  http://dancinginseason.blogspot.com/2017/02/an-apple-day-day-126-of-365-days-to.html.  The week before that we discussed preparing healthy breakfasts.  If you missed that session; just click into this link: http://dancinginseason.blogspot.com/2017/02/an-apple-day-day-125-of-365-days-toward.html.

Today we are still busy incorporating easy, simple, ready-to-go foods into our diets which are natural and healthy.  I am hoping to be helpful to you by making your food planning organization, quicker, easier, and healthier; yet still interesting and tasty.  This is all planned out into easy baby steps in order to help you to stick to a good healthy eating program by eventually presenting the menus, grocery lists and recipes for a full 30 day's worth of meal preparation.  Look the menus over and cook all ahead that you can.  Do the chopping and prep work on your cook day, so that all you are left with on the day you pack your lunches is a little extra prep.

At the end of our sessions about food organization we will make a combined list of all that we have put together so far, but the way to incorporate this plan right now is by taking the baby steps of learning to prepare a healthy breakfast, then lunch (divided into two two-week sessions,) then dinner (also divided into two-week sessions.)  We don’t have to take in everything in the plan all at one time; that might be too overwhelming.  When we are done with seven weeks of baby steps, we can combine the whole plan together with great ease and have an easy monthly meal preparation plan and shopping list always handy and ready to go. 

No more worrying about what’s for breakfast, lunch or dinner!  You will have all the bases covered.  No more last minute impulsive grocery shopping, you will have everything planned out and done ahead.  Plus, you will have many things frozen or canned and put away for extra food when you forget to follow the plan; or to keep from duplicating your efforts as you go along in the plan.  No waste; and lots of healthy meals. 

We’ve got this!   

Now we are moving to Part 2 of the Lunch Session which incorporates Week Three and Week Four of the plan for lunches.  Next Friday in AN APPLE A DAY – 365 DAYS TO A HEALTHIER LIFESTYLE we will be looking at the first two weeks of a 30 day plan for preparing easy, efficient and healthy dinners, so be sure to check in on that Friday. 

So let’s keep moving by getting started with the last two weeks of the lunch plan. 

If you gathered up all of the kitchen equipment previously listed in Weeks One and Two for the Lunches you will not need to chase down any more kitchen equipment to prepare the lunches for Weeks Three and Four.  I have not reprinted the equipment list because you can simply refer to it in the above links that I mentioned earlier.  Here are the menus, grocery list and recipes for Part Two – Weeks Three and Four for Preparing Lunches:



MENUS – FOR WEEK THREE:
Day 15 - Fast Day: Hot and Sour Soup
Day 16 - Moderate Day: Pesto Arugula Wraps
Day 17 – Fast Day: Honey Walnut Power Salad
Day 18– Moderate Day: Chicken, Corn and Tomato Pasta Salad
Day 19– Fast Day: Roasted Tomato Soup
Day 20 – Moderate Day: Chicken, Bacon and Blue Cheese Wrap
Day 21– FEAST DAY! (THIS IS YOUR FEAST DAY - EAT OUT IN A REASTAURANT AND TREAT YOURSELF TO WHATEVER YOUR HEART DESIRES! )

GROCERY LIST FOR WEEK THREE:
(Note: Always check to see what you have left over from the previous weeks before buying this list.  Once you have been through a month of the plan, a lot of the dry goods will last for several weeks.  Many items on this list will carry over to week four, so they are not listed in the week four grocery list to eliminate duplicate buying.)

3 quarts chicken broth
1 pint shitake mushrooms
1 (8 ounce can) bamboo shoots
8 ounces firm tofu
1 jar minced garlic
Grated ginger
Balsamic vinegar
Rice vinegar
Chili sauce
Soy sauce
Brown sugar
1 box corn starch
18 cage free organic eggs
1 quart extra virgin olive oil
Pepper corns
1 bunch green onions
1 8 pkg. (10 inch) flour tortillas
1 jar pesto
12 ounces fresh mozzarella cheese sliced thin
1 large bunch arugula (3 ounces)
4 sticks butter
1 large yellow onion
Seedless red grapes
Edamme
1 box steel oats
Walnuts
Honey
Fresh baby spinach
Crumbled blue cheese
Sea salt
8 ounces orzo pasta
Part-skim ricotta cheese
Sour cream
1 bag lemons
 2 ears fresh corn
1 medium red onion
1 whole hen (cook the hen on cooking day and cut it up and chop or shred for all recipes)
Grape tomatoes
1 bunch fresh basil leaves
Ranch dressing
Romaine lettuce leaves

RECIPES FOR WEEK THREE:

HOT AND SOUR SOUP
Ingredients:
4 cups chicken broth
4 ounces shitake mushrooms, sliced thin
1 (8 ounce can) bamboo shoots, drained and sliced thin
8 ounces firm tofu, drained and sliced in ¼ inch strips
2 Tablespoons minced garlic
3 Teaspoons grated ginger
1 tablespoon balsamic vinegar
3 tablespoons rice vinegar
1 tablespoon chili sauce
3 tablespoons soy sauce
2 teaspoons brown sugar
2 tablespoons corn starch mixed into 2 tablespoons cold water
2 eggs lightly beaten
2 teaspoons extra virgin olive oil
2 teaspoons freshly ground black pepper
4 green onions sliced
Directions:
Bring the broth, mushrooms, bamboo shoots, tofu, garlic, ginger, vinegars, chili sauce, soy sauce and sugar to a boil in a large sauce pan over medium-high heat, reduce the heat and simmer for five minutes.  Mix in the cornstarch and water mixture and simmer until the soup thickens a bit, about 2 minutes.  Slowly pour in the eggs in a thin stream while whisking the soup.  Mix in the extra virgin olive oil, freshly ground black pepper and green onions.  Remove from the heat and pour into thermos with attached cup for carrying in your lunch tote.  (Freeze the soup that is left over for another meal.)

PESTO ARUGULA WRAPS
Ingredients:
4 (10 inch) flour tortillas
1 cup pesto
12 ounces fresh mozzarella cheese sliced thin
6 cups arugula (3 ounces)
Directions:
Lay tortillas on a work surface.  Spread each with ½ cup pesto.  Place a cheese slice on top of the pesto.  Cover cheese with arugula.  Roll up the tortilla and press the edge to seal.  Secure with a toothpick.  Slice the roll into 1-inch pieces, removing toothpick when no longer needed.  (These freeze nicely.  If you are going to freeze; save the slicing until after they are frozen, it is easier, then let thaw for serving)

HONEY WALNUT POWER SALAD
Ingredients:
2 tablespoons butter
½ large yellow onion, thinly sliced
2 cups seedless red grapes, washed and cut in half
2 cups Edam me
1 cup uncooked steel oats (or any grain)
¾ cup walnuts
¼ cup honey
¼ cup water
Fresh baby spinach
Crumbled blue cheese
Sea salt to taste
Directions:
Melt the butter in a medium sauce pan over low heat.  Add onions and sauté on low for about 30 minutes, stirring occasionally, until onions are soft and golden brown.  While onions are cooking, pour steel oats and 2 cups water into a saucepan.  Bring to a boil and cook for 15 minutes until most of the moisture has absorbed and the grains are soft enough to eat.  Let cool for 15 minutes.  When onions are done stir into the steel oats so the butter is absorbed by the grains.  Season with sea salt.  Combine grapes and edamame in a large mixing bowl.  Add cooled bulgur and walnuts.  Whisk water and honey.  Pour over mix and stir well.  Add fresh baby spinach and crumbled blue cheese just before serving.

CHICKEN CORN AND TOMATO PASTA SALAD
Ingredients:
8 ounces orzo pasta
1-1/2 cups part-skim ricotta cheese
1 cup light sour cream
2 teaspoons lemon zest (from 1 lemon)
¼ cup fresh lemon juice
1 teaspoon salt
½ teaspoon freshly ground black pepper
¾ cup fresh corn kernels (sliced form 2 ears of corn)
½ medium red onion, diced
2 cups shredded cooked chicken
1-1/2 cups halved grape tomatoes
½ cup thinly sliced basil leaves
Directions:
Cook pasta in a large pot of boiling salt water until tender. (Approximately 10 minutes.)  Drain and rinse thoroughly under cold water until cool.  In a medium bowl whisk together ricotta, sour cream, lemon zest, lemon juice, salt and pepper.  In a large bowl, toss together pasta, corn, red onion, chicken, tomatoes and basil.  Add ricotta-lemon dressing to pasta mix and stir to evenly coat pasta Season with salt and pepper to taste.

CHICKEN BACON AND BLUE CHEESE WRAP
Ingredients:
2 cups cooked chicken, cubed
½ cup ranch dressing
3 tablespoons blue cheese crumbles
½ cup halved grape tomatoes
1 and ½ tablespoons chopped fresh basil
4 10 inch tortillas
Romaine lettuce leaves
Directions:
Combine the chicken, dressing, blue cheese crumbles, bacon crumbles, grape tomatoes and basil in a medium bowl.  Line each of the 4 tortillas with lettuce.  Distribute the chicken over the four wraps.  Roll and fasten with a toothpick if needed to keep the wrap together.



MENUS - FOR WEEK FOUR:
Day 22 – Fast Day: Creamy Tomato Tortellini Soup
Day 23– Moderate Day: Hummus Spiral Wraps
Day 24 – Fast Day: Egg Drop Soup
Day 25 – Moderate Day: Mexican Bean and Rice Salad
Day 26 – Fast Day: Kale, Grapefruit and Toasted Hazelnut Salad
Day 27- Moderate Day: Hawaiian Pasta Salad
Day 28 – FEAST DAY: YOU MAY EAT OUT AND HAVE WHATEVER YOU DESIRE. THIS IS YOUR FEAST DAY.  CONGRATULATIONS ON A MONTH’S WORTH OF HEALTHY BREAKFAST AND LUNCHES!  YOU DESERVE A GREAT REWARD, SO BE KIND TO YOURSELF!!!!

GROCERY LIST FOR WEEK FOUR:
(Note: Always check to see what you have left over from the first three weeks before buying this list.  Once you have been through a month of the plan some of the dry goods will last for several weeks.  You will have many of this week’s items left over from week three grocery list, so they are not listed again here.)
1 yellow onion
1 (28 ounce) can diced tomatoes
2 (15 ounce) can diced tomatoes
1(15 ounce) can tomato sauce
1 quart heavy cream
Sugar
Dried oregano
Dried basil
Nutmeg
Grated Parmesan Cheese
1 (20 ounce) package cheese tortellini
Fresh Basil Leaves (1 bunch) (Freeze what is left in ice cubes to reuse)
Roasted red pepper spread
Bag of carrots
1 container baby spinach
Edamame soy beans
2 ripe Avocados
1 bunch green onions
White pepper
1 pint mushrooms
6 ounces of basmati and wild rice
1 can mixed bean salad
2 red peppers
Small Bag of limes
Cajun spice mix
Small bunch coriander
2 pink grapefruits
1 small red onion
1 pint plain Greek yogurt
8 ounces baby kale leaves
1 ounce toasted hazelnuts
8 ounces bow-tie pasta
1 (14 ounce) can pineapple tidbits
1 pkg. deli ham
Mayonnaise
Dijon mustard
Pineapple juice
Cider vinegar
Garlic powder

RECIPES FOR WEEK FOUR:

CREAMY TOMATO TORTELLINI SOUP
Ingredients:
2 tablespoons olive oil
1 medium yellow onion, diced
2 garlic cloves, minced
1 (28 ounce) can diced tomatoes
1 (15 ounce) can diced tomatoes (reserve ½ cups for garnish)
1(15 ounce) can tomato sauce
3 cups chicken broth
¾ cup heavy cream
1 teaspoon sugar
1 teaspoon sea salt
½ teaspoons freshly ground black pepper
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon nutmeg
½ cup grated Parmesan Cheese
1 (20 ounce) package cheese tortellini
Garnishes (if desired)
Additional Parmesan Cheese
Diced tomatoes
Fresh Basil Leaves
Directions:
Heat extra virgin olive oil over medium high heat in a stock pot.  Add onion and sauté for 5 minutes.  Add the minced garlic and sauté for another minute.  Remove from heat.  Transfer mix to a blender.   Add the 28 ounce can of diced tomatoes.  Blend together for 30 – 45 seconds until smooth.  Pour the puree back into the Dutch oven.  To the puree, add 14 ounce can of diced tomatoes (remember to reserve ½ cup for garnishing), can of Tomato sauce, chicken stock, heavy cream, sugar, salt, pepper, oregano, basil and nutmeg.  Stir well.  Heat over medium high heat until mixture comes to a simmer.  Reduce to medium heat and continue to simmer for five minutes.  Add the Parmesan cheese and tortellini.  Bring back to medium high heat and bring back to a simmer.  Reduce to medium-low heat and simmer for five more minutes.  Remove from heat and ladle into bowls.  Garnish with additional Parmesan cheese, tomatoes and basil if desired. 

HUMMAS SPIRAL WRAPS
Ingredients:
10 inch tortillas
2-3 tablespoons roasted red pepper spread
Handful of shredded carrots
Handful of baby spinach
Splash of olive oil
Splash of lemon juice
Fresh ground pepper
Edamame soy beans
Avocado slices
Directions:
Spread the hummus over the tortillas.  Add the ingredients in a thinly spread layer – distribute evenly.  Roll up the tortilla tightly.  Slice into one inch thick rounds. (The extras can be frozen and used later.  I often double the recipe to make some ahead so I don’t have to make this recipe next time.)

EGGDROP SOUP
Ingredients:
3 eggs, lightly beaten
4 cups of chicken broth
1 tablespoon of corn starch
½ teaspoon grated ginger
1 tablespoon of soy sauce
3 green onions, chopped
¼ teaspoon of white pepper
¾ cup of mushrooms, sliced
Directions:
Reserve ½ cup of the chicken broth and mix with the cornstarch until dissolved.  Place the chicken stock, ginger, soy sauce, green onions, mushrooms and white pepper in a pot and bring to a boil.  Add in the cornstarch and chicken broth mixture and stir.  Reduce heat to s simmer.  Slowly pour in the beaten eggs while stirring the soup.  The egg will spread out into ribbons.  Turn off the heat and garnish with a few more chopped green onions.  Pour into your lunch thermos with the cup attached and reserve the left-over soup frozen in the freezer for use later.

MEXICAN BEAN AND RICE SALAD
Ingredients:
6 ounces of basmati and wild rice
1 can mixed-bean salad, drained and rinsed
1 bunch of green onions, chopped
1 red pepper, chopped
1 avocado
Juice of one lime (save some wedges for serving)
1 teaspoon Cajun spice mix
Small bunch coriander, chopped
Directions:
Cook this ahead on cooking day and reserve in refrigerator.  Just follow package instructions for cooking the rice.  Drain, then cool under the cold running water until completely cold.  Stir in beans, onions, pepper and avocado. Mix the lime juice with the Cajun spice mix and some black pepper.  Pour over the rice mix, stir in the coriander and serve with extra lime wedges.  This can be stored in small mason jars or air-tight containers in the refrigerator until time to pack in lunches.  Left-overs can be used at dinner time.

GRAPEFRUIT AND TOASTED HAZELNUT SALAD
Ingredients:
2 pink grapefruits
½ small red onion, thinly sliced, divided
¼ cup fresh lemon juice
½ cup fat free plain yogurt
2 tablespoons extra virgin olive oil
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
8 ounces baby kale leaves
1 ounce toasted hazelnuts, chopped (about 1/3 cup)
Directions:
Peel and segment grapefruit; reserve 3 tablespoons juice in a large bowl.  Mince 2 rings of the onion.  Add to grapefruit juice with lemon juice, yogurt, oil, salt, and pepper.  Whisk until well mixed.  Toss in kale.  Top with remaining onion, grapefruit and hazelnuts.  Store in mason jars or air-tight containers until time for lunch packing.  If you have leftovers these would make a good salad side at dinner time.

HAWAIIAN PASTA SALAD
Ingredients:
8 ounces bow tie pasta
1 (14 ounce) can pineapple tidbits, juice reserved
1 red pepper, diced
2 cups diced deli ham
1 green onion, thinly sliced.
DRESSING:
½ cup mayonnaise
¼ cup sour cream
1 tablespoon Dijon mustard
1 /3 cup pineapple juice
1 teaspoon cider vinegar
1 teaspoon honey
¼ teaspoon garlic powder
Freshly ground black pepper to taste
Directions:
Cook pasta according to package directions.  Drain and run under cold water.  Whisk together all dressing ingredients until smooth.  Combine all ingredients in a large bowl and gently toss with dressing.  Refrigerate.  Store what you will need for lunch in a small mason jar and put into insulated lunch pack with an ice pack on the day you will have it for lunch.  This can be kept in the refrigerator for up to five days.  Save what is left over for a side with some of your dinner on the same night.

DAY 30 - FEAST DAY!  GO OUT FOR PIZZA TODAY – OR ANYTHING YOU LIKE.  HAVE DESSERT!!! 
CONGRATULATIONS ON MAINTAINING A HEALTHY BREAKFAST AND LUNCH FOR 30 DAYS IN A ROW!!!!  LARGEST PART OF THIS MISSION IS ACCOMPLISHED.

LAST THREE LUNCH DAYS OF THE MONTH; DAYS 29-31
For these three last days mix some of the sandwiches and muffins and leftover soups you already have frozen in the freezer from breakfast and the previous lunches.  Also use any leftover salads from any of the lunches earlier in the week and/or anything easy-to-pack in jars or air-tight containers for easy lunches.  This will cut down on food waste.  You need not make another run to the grocery store, just empty the refrigerator and check the freezer.  You will have plenty of leftovers and things that have been frozen ahead by now.  We don’t want to be wasteful, with our money or our food.  As my mother used to say; “There are starving people in other parts of the world – use what we have!”  Too easy!

I hope you enjoy these last two weeks of the lunch menus, along with having the grocery lists and recipes for healthy lunches.  I will continue on the subject of organizing our food with two weeks of dinners next Friday in AN APPLE A DAY – 365 DAYS TO A HEALTHIER LIFESTYLE.  Be sure to check into the IN SEASON BLOG to see what is next.

I am excited about these new lunch menus!

I truly hope they make your lunch planning and grocery shopping easier and healthier.

Doesn’t it feel good to get all of these packable lunches organized and ready to go whenever we need them?  It will surely be nice when lunch time comes around.  No more breaking the budget with eating out, and no more wondering what to fix next.  If you follow the handy grocery list for each week all of your groceries should be one hand and readily available when needed.
 
We are making progress! 

Let’s meet here again next Friday to discuss organizing our dinner dishes. 

Bon Appétit’!


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