AN APPLE A DAY - DAY 126 OF 365 DAYS TO A HEALTHIER LIFESTYLE - EATING A HEALTHY LUNCH

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

What does your daily lunch look like? 

Healthy eating is always good; but it isn’t always easy.  This week it is my goal to make eating a healthy lunch easy, delicious and nutritious for you.

What we put into our bodies can really matter over the long haul of life.  Ann Wigmore once said; “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.”  I’m hoping in these next several blog posts that we accomplish the former and not the later!

Organizing our daily food intake will cause our lives to be a lot less stressful and we are also hoping to make that weekly task a lot less time consuming. 

Since many health experts have noted the reason most people tend to stray from a healthy diet is they do not have enough time to plan and prepare; we have been careful to take simplicity into consideration; The same experts noted that people become bored eating the same foods over and over again until eventually they stop eating healthy altogether.  That is why we have been sure to give great variety to our menus.  Solving these two well established problems can be easy with just a little upfront organization and planning.  We want this to be an eating plan that will work for a long period of time.  Cooking this healthier way should become a very familiar habit to us; the same as brushing our teeth and making our beds each morning.  The whole process should eventually begin to feel completely uncomplicated and natural.

With all of the above in mind, over the past few weeks in this AN APPLE A DAY blog column, we have begun taking progressive baby steps toward the goal of thinking of better ways to organize and prepare our daily meals.

This is a cumulative plan we will be implementing over several weeks.  We started with breakfast.  If you missed the first baby steps for efficiently preparing a healthy breakfast just follow this link:  http://dancinginseason.blogspot.com/2017/02/an-apple-day-day-125-of-365-days-toward.html  and it will help you to catch up with us. 

The section today, which is about preparing healthy lunches, will be divided into two 2-Week sessions; this one for this week, and another one to be published  in AN APPLE A DAY next week (the blog column is published each Thursday.)  After we have tackled breakfast and lunch, we will discuss organizing healthy dinners. 

You will notice that I have included in a lot of the lunch recipes, the comment that you should keep the extras in your lunch preparation for a side dish for the next night’s dinner.  We will follow-up on that fact when we get to the dinner part of the discussion in a few weeks; but for now just incorporate any leftovers into your regular dinner meals on the same day that you use them for lunches.  Since that food will be prepared in advance of dinner time, it should already be helping to save you more time. 

So on with our healthy planning!

Below I have mapped out 30 days worth of lunch menus that are healthy and nutritious, yet tasty and satisfying. 

After the menus is a handy grocery list for these particular recipes as well as the recipes   Just print and shop.  No stress, no planning, no worries.

What could be more convenient?    

I’ve also re-listed the kitchen items that you will need, this time adding the lunch items to the kitchen items that you might already have on hand from last week’s discussion on breakfast.

KITCHEN EQUIPMENT NEEDED FOR PREPARING ALL MENUS

Food Processor:  buy one that will process food and mix smoothies too according to the setting you use.  If you have a smoothie blender, and want to chop your other food by hand, that will work too.

5 old fashioned Ice trays

1 large roll parchment paper

1 large roll of aluminum foil

3 large cooking trays that will fit inside your freezer, about 1 inch in depth (not flat, but with a short section around the sides.)

Plastic spatula

Wooden spoon

Extra Virgin Olive Oil Cooking Spray

12 small canning jars with lids that seal

Muffin Tin that makes 24 mini muffins

Muffin Tin that makes 12 regular sized muffins

Pepper grinder

Cheese grater (if your food processor doesn’t do this for you)

Sharp knives in different sizes for cutting, slicing and chopping

2 boxes of gallon sized freezer bags (zip-lock is good)

1 box pint sized zip-lock baggies

1 large biscuit cutter

1 skillet (any type you like)

Muffin/cupcake liners (regular size and mini-sized)

Waffle Iron

1 large mixing bowl

1 medium sized mixing bowl

1 small mixing bowl

Set of Measuring cups

Set of Measuring spoons

1 gallon sized glass measuring cup with a pour spout

Tote bag for carrying food on the go (if you can get one that is insulated that might be nice.)

Black permanent marker

Whisk

Pastry brush

Chopping board

Bakers wire cooling racks

Thermos with detachable cup to drink and serve soup from.

Pizza wheel for slicing

Small insulated zip-up lunch box that will hold ice packs

Small ice packs for keeping things cold in insulated lunch box

1 Salad Spinner – the size that will conveniently fit your refrigerator shelves.

Please don’t be overwhelmed with the list of equipment.  Chances are you already have most of it; but if not – they will vastly improve your life and give you a lifetime of happy kitchen organization.  Trust me.  This will be worth the extra up-front effort in the long run.

MENUS – FOR WEEK ONE

Day 1 - Fast Day:  Mozzarella and Tomato Salad (When preparing separate out one mason jar full of salad for lunch and cover other salad for dinner on the next night.  You have accomplished one less step for preparing a healthy dinner while preparing a healthy lunch!)

Day 2 - Moderate Day: Chicken and Goat Cheese Quesadillas

Day 3 – Fast Day: 3 Bean Minestrone Soup (Freeze extra soup leftover)

Day 4 – Moderate Day : Roast Beef and Horseradish Wrap (freeze extras)

Day 5 – Fast Day: Celery Salad (Make extra and have some for dinner.)

Day 6 – Moderate Day:  Spicy Sundried Tomato Broccoli Pasta (Make extra and store the leftovers for dinner.)

Day 7 – FEAST DAY! –Ham, sliced Pears and Swiss Sandwich with Cherry Compote over Goat Cheese (OR EAT OUT IF YOU WISH – IT IS YOUR FEAST DAY!)

GROCERY LIST FOR WEEK ONE:

1 pint box Red cherry tomatoes

1 pint box Orange cherry tomatoes

2 avocados

8 ounces small mozzarella cheese balls

1 pkg. shredded Parmesan cheese

1 bunch fresh basil

1 quart extra virgin pure olive oil

1 bottle white balsamic vinegar

1 bottle regular balsamic vinegar

Locally grown organic honey

Sea salt

Black pepper corns

2 yellow onion

9 celery sticks

Garlic powder

Bunch fresh thyme

1 pkg. frozen spinach

1 14 ounce can red kidney beans

1 14 ounce can great northern beans

1 14 ounce can pinto beans

Vegetable broth

Ditalini noodles

Goat cheese (2 pkg. whole 1 pkg. crumbled)

Monterrey Jack cheese (block)

Yellow corn kernels(frozen pkg.)

Fresh batch of cilantro

1 batch fresh parsley

1 batch fresh mint

Bag of eight corn tortillas (6 inch)

Small package boneless, skinless chicken breast

1 jar mayonnaise

1 small jar prepared horseradish

1 head romaine lettuce

½ lb. deli sliced roast beef

2 regular sized tomatoes

1 English Cucumber

1 box whole wheat bow tie pasta

Minced garlic

Crushed red pepper flakes

2 large bunches fresh broccoli

Oil packed Sun-dried Tomatoes

15 Kalamata olives

1 large lemon

1 container plain Greek yogurt

Organic dried dill

Pumpernickel bread loaf

Lean sliced deli ham

1 pear

Sliced Swiss cheese

1 lb. fresh or canned Bing cherries

Pkg. brown sugar

RECIPES FOR WEEK ONE:

MOZZARELLA AND TOMATO SALAD

Salad Ingredients:

2 cups red cherry tomatoes halved

2 cups yellow cherry tomatoes halved

2 avocados peeled and diced

8 ounces of small fresh mozzarella cheese balls

½ cup fresh basic, chopped

Dressing ingredients:

¼ cup olive oil

1/3 cup white balsamic vinegar

3 tablespoons honey (warmed)

Sea salt and fresh ground black pepper to taste

Directions:

Combine all salad ingredients in a large bowl except for mozzarella cheese balls.  Set them aside until time for serving and mix in with the rest then.  Combine all dressing ingredients together in a small bowl and whisk until smooth.  Pour dressing over salad and toss well.  Add mozzarella cheese balls and toss again just before serving. 

CHICKEN AND GOAT CHEESE QUESADILLAS:

(Makes 2 quesadillas)

Ingredients:

½ ounce goat cheese softened to room temperature

2 Tablespoons Monterrey Jack Cheese, Shredded

½ teaspoon extra virgin olive oil

¼ cup onion, chopped

½ cup corn kernels

Fresh ground black pepper to taste

½ cup cooked chicken, shredded

1 tablespoon fresh cilantro

4-6 inch corn tortillas

Directions:

Combine cheeses and set aside in a small bowl.  Heat olive oil in a skillet over low heat.  Saute onion in oil for two minutes.  Add corn and pepper and cook one more minute, then add chicken and cook for one more minute.  Remove all from heat and stir cilantro into the chicken mixture.  Set aside.

Lay out two tortillas on a cutting board or flat surface and sprinkle one half of the cheeses on top of each.  Divide ½ of the chicken mix onto each tortilla on top of the cheeses.  Top with the remaining tortillas.

Spray a skillet with cooking spray and warm the quesadillas until cheeses are melted into chicken filling (about 5 minutes on each side.) 

Remove from skillet and let cool.  Divide the tortillas into quarters with a pizza wheel.  Place each inside a zip-lock plastic bag and store one in refrigerator until time needed for lunch, and freeze the other one for later use during Week Three.  (If you want to make extras and freeze ahead for reuse later; it is a good idea, but just increase your ingredients.)

3 BEAN MINESTRONE SOUP

Ingredients:

1 tsp. olive oil

1 yellow onion, diced

3 celery sticks diced

¼ tsp. garlic powder

¼ tsp. dried thyme

¼ tsp. salt

¼ tsp. black pepper

1 cup frozen spinach

1-14 ounce can pinto beans

1-14 ounce can dark red kidney beans

1-14 ounce can great northern beans

4 cups vegetable broth

½ cups Ditalini noodles

Directions:

Heat olive oil in a large pot over medium-high heat.  Add onion, celery and carrots and saute.  Stir in garlic powder, dried thyme, salt and pepper.  Add beans, frozen spinach and vegetable broth and bring all to a boil.  Add Ditalini and lower heat, simmer for 25 minutes.

Pour into a thermos for lunch later.  Store remainder of soup inside pot with lid secured in the refrigerator until tomorrow’s dinner and reheat.

ROAST BEEF AND HORSERADISH WRAP

Ingredients:

2 tsp. mayonnaise

½ tsp. prepared horseradish

1 whole wheat tortilla

1 large romaine lettuce leaf

3 slices lean roast beef

¼ cup chopped tomato

Directions:

Mix mayonnaise and prepared horseradish together and spread over whole wheat tortilla.  Lay lettuce leaf down then roast beef slices, then top with tomato bits.  Roll up the wrap and cover with wax paper and store in a plastic bag in refrigerator until needed for lunch.  (You can make these in bulk if you desire and freeze them for up to 4 months)

 ICE COLD CELERY SALAD:

Ingredients:

6 celery sticks thinly diced

1 English cucumber, peeled, seeded and thinly sliced

1 diced tomato

½ cup chopped fresh parsley

¼ cup chopped fresh mint

3 Tablespoons extra virgin olive oil

Sea salt and ground fresh black pepper to taste

Directions:

Dice and slice vegetables and spices.  Add salt and pepper to taste, then mix in extra virgin olive oil and coat all well.  Put inside a sealed mason jar in the refrigerator until time to pack in insulated lunch box with an ice pack.  Save the leftovers in a sealed container in refrigerator for tomorrow night’s dinner.

SPICY SUN-DRIED TOMATO AND BROCCOLI PASTA

Ingredients:

½ pound dried whole wheat bow-tie pasta

5 tablespoons extra virgin olive oil

1 tablespoon minced garlic

¼ teaspoon crushed red pepper flakes

1-1/2 pounds broccoli chopped into small bite-sized pieces

Sea salt

½ cup oil packed sun-dried tomatoes, drained and chopped

2 to 3 ounces goat cheese, crumbled while still cold (1/2 cup after crumbled)

½ cup coarsely grated Parmesan

15 pitted Kalamata olives, chopped

½ small lemon, juiced

Directions:

Bring a large pot of salted water to a boil. Add pasta to boiling water and cook until al dente, then drain in a colander.  Set aside.  In a skillet on the stove heat the olive oil over medium low heat.  Then add the red pepper flakes and garlic and cook as you stir. Add the sun-dried tomatoes next, then  add the broccoli and season with the salt while cooking and stirring for about 10 minutes.  Remove from heat and add drained pasta and more oil.  Stir well and add goat cheese and Parmesan, then the chopped olives and lemon juice.  If needed add in more olive oil. 

Store what you need for lunch in the refrigerator in a sealed mason jar until needed.  Pack in insulated lunchbox with ice pack to keep cold.  Store the rest in the refrigerator for tomorrow night’s dinner.

HAM SLICED PEARS AND SWISS SANDWICH

Ingredients:

1Tablespoon Plain Greek Yogurt

¼ Teaspoon Dried Dill

2 Slices pumpernickel bread

1 ounce lean sliced ham

1 small pear, thinly sliced

1-1 ounce slice Swiss cheese

Directions:

Combine yogurt and dill in a small bowl and blend.  Spread over bread slices.  Top one slice of bread with ham, half of the pear slices, cheese and remaining bread slice.  Serve with remaining pear slices on the side.

CHERRY COMPOTE OVER GOAT CHEESE

Ingredients:

1 lb sweet cherries, pitted (Bing cherries will work well)

2 tablespoons light brown sugar

2 tablespoons balsamic vinegar

¼ teaspoon minced fresh thyme

4 ounces goat cheese

Directions:

Cook cherries and sugar over medium high heat in a skillet, stirring occasionally for about 4 minutes.  Sprinkle on vinegar and thyme.  Cook 1 minutes more.  Slice goat cheese into rounds and top with warm compote.  (This will be good cold or hot and will keep in the refrigerator in a mason jar for lunches.  Use insulated lunch box with ice pack to keep cold during transport.)

MENUS -  FOR WEEK TWO

Day 8 – Fast Day: Curried Chicken and Rice Soup (Extra soup freezes well)

Day 9 – Moderate Day:  Sonoma Chicken Salad Sandwich

Day 10 – Fast Day:  Cobb Salad

Day 11 – Moderate Day:  Peanut butter and Banana Wraps

Day 12 – Fast Day: Avocado and Pineapple Salad

Day 13- Moderate Day: .Curried Egg Salad Sandwich

Day 14 – FEAST DAY!: Veggie Sandwich and Chocolate Brownie – OR YOU MAY EAT OUT AND HAVE WHATEVER YOU DESIRE.  THIS IS YOUR FEAST DAY.

GROCERY LIST FOR WEEK TWO:

2 bone-in chicken breast. (Cook ahead on cooking day and store in refrigerator)

1 package bacon (cook ahead on cooking day and crumble and store in refrigerator)

2 skinless, boneless chicken breast, cooked and diced (prepare on cooking day and store)

2 carrots

4 ripe avocados

2 white onions

2 red onions

2 red bell peppers

1 lemon

1 orange

1 zucchini

2 tomatoes

1 head lettuce

1 bag romaine lettuce

1 bag curly endive (frisee)

1 bag baby spinach leafs

1 bag watercress

1 bag Boston lettuce

2 bananas

1-2-1/2 pound pineapple

1 quart extra virgin olive oil

1 Bunch fresh mint (Chop and freeze into ice cubes to keep fresh)

1 Bunch fresh dill (Chop and freeze into ice cubes to keep fresh)

Chives

Bay leaf

Poppy Seeds

cumin

Curry Powder

Sea salt

Pepper corns

2 Quarts Low sodium chicken broth

Jasmine rice

1 Loaf of whole wheat bread (freeze what you don’t use)

1 bag whole wheat pita pockets (freeze what you don’t use)

Mayonnaise

Raisins

1 dozen organic cage-free eggs (hard boil 2 and chop ahead on cooking day)

1 bottle red wine vinegar

Dijon-style mustard

Grated Roquefort

Creamy peanut butter

Whole wheat tortillas (1 bag 8 – 10 inch) (1 bag 6 inch) (freeze what is leftover)

Honey

miniature semi-sweet chocolate chips

Minced garlic

Brown sugar

Lime juice

Lemon juice

Plain Greek Yogurt (1 pint)

Sliced cheese (any flavor)

1 pkg Bakers Unsweetened Chocolate (4 oz.)

2 sticks butter

2 cups sugar

vanilla

flour

chopped pecans

RECIPES FOR WEEK TWO:

CURRIED CHICKEN AND RICE SOUP:

Ingredients:

2 bone-in chicken breast

2 medium carrots, diced

1 bay leaf

Sea salt

6 cups low sodium chicken broth

2 tablespoons extra virgin olive oil

1 large onion sliced thin

1-1/2 teaspoons Madras curry powder

1/3 cup jasmine rice

3 tablespoons finely chopped fresh mint

3 tablespoons chopped fresh dill

1 lemon cut into wedges

Directions: 

Combine the chicken, carrots, bay leaf and a pinch of sea salt in a medium saucepan.  Add 3 cups broth and bring to a boil.  Immediately reduce the heat to low, cover and cook until the chicken is just firm about 20 minutes.

Meanwhile heat the oil in another saucepan over medium low heat.  Add the onion, one teaspoon of salt, and cook until the onion is soft (about 5 minutes.)  Add the curry powder and cook for one minute.  Add the rice and the remaining 3 cups of broth.  Increase the heat to medium and cover and comer until the rice falls apart (15 – 20 minutes.)  Remove the chicken from its broth; discard the skin and shred the meat into pieces.  Return the shredded chicken to the same broth.  Puree the rice mixture with a blender until smooth, then return to the pan.  Pour in the shredded chicken and broth, stirring gently to combine; bring to a simmer.  Toss in the chopped herbs and serve the soup with lemon wedges. (Whatever is leftover can be frozen and reused later)

SONOMA CHICKEN SALAD SANDWICH

Ingredients:

2 slices whole wheat bread

1 chicken breast, cooked and diced

½ cup mayonnaise

1 tsp. poppy seeds

¼ cup raisins

2 slices tomato

3 leaves organic lettuce

Directions:

In a bowl combine mayonnaise, poppy seeds, raisins (plump them first) and diced chicken.  Stir until well combined.  Place this into one small air-tight container inside your insulated lunch box.  Wrap two slices of bread with wax paper and store in lunch box.  Place lettuce and sliced tomato inside another air-tight container and store in lunch box.  When lunch time comes; pull out all three pre-packed ingredients and cover the first slice of bread with already made chicken salad.  Top with lettuce and sliced tomato.  Complete sandwich with the second slice of bread and enjoy. 

COBB SALAD:

Ingredients:

½ head romaine

½ head Boston lettuce

1 small bunch of frisee (curly endive)

½ bunch watercress (stems discarded)

6 slices bacon

2 ripe avocados, seed  removed, peeled and cut into ½ inch pieces

1 tomato seeded and chopped fine

1 whole skinless, boneless chicken breast halved, cooked and diced.

2 hard-boiled eggs, chopped

2 tablespoons chopped fresh chives

1/3 cup red wine vinegar

1 tablespoon Dijon-style mustard

Sea salt to taste

Freshly ground black pepper to taste

2/3 cup olive oil

½ cup finely grated Roquefort

Directions: 

Pre-cook the bacon on cooking day and crumble into a plastic bag until time to prepare this salad.  Also on cooking day wash and shred the lettuce leafs and de-stem the watercress.  Store the watercress in a plastic bag with a damp cloth inside the refrigerator until time to use and store the prepared lettuce leaves inside you salad spinner in the refrigerator. On lunch day toss the watercress with the other lettuces and place in a medium sized plastic air-tight container in your insulated lunch box with the ice pack.  Place the bacon, diced chicken, diced tomato, diced avocado, chopped chives,and diced eggs into separate baggies on top of the lettuce container.

 At lunch time compose the salad by arranging the chicken, the bacon, the tomato, the avocado decoratively over the container of greens and garnish the salad with the grated egg and the chives. 

On cooking day prepare the dressing ahead and store inside a small air-tight container until time to pack your lunch.  To prepare dressing:  In a small bowl whisk together the vinegar, the mustard, the salt and pepper to taste.  Add the oil in a slow stream while whisking, and whisk the dressing until it is emulsified.  Stir in the Roquefort.  Whisk once more.  Keep refrigerated in a proper storage container until time to use.

PEANUT BUTTER AND BANANA WRAPS

Ingredients

½ cup creamy peanut butter

4 whole wheat regular flour tortillas (8 – 10 inch)

¼ cup honey

2 small bananas, sliced

¼ cup miniature semisweet chocolate chips (if desired)

Directions: 

Spread 2 tablespoons of the peanut butter evenly over each tortilla.  Drizzle one tablespoon of the honey over each tortilla.  Top with banana slices and chocolate chips.  Roll up tortillas.  Secure with toothpicks.  Place inside plastic bags until time to use.  Pack in insulated lunch box with ice pack on day of lunch.  (These can be made ahead and frozen.  They are handy to keep in the freezer for healthy snacks for the grand kids.)

AVOCADO WATERCRESS AND PINEAPPLE SALAD

(Prepare the element of this salad ahead on cooking day and combine everything the day you use it.)

Ingredients:

2 bunches watercress

1 (2-1/2 lb.) pineapple, peeled, cored, and cut into four 1 inch slices.

3 garlic cloves minced

1 teaspoon brown sugar

¼ cup extra virgin olive oil

2 tablespoons fresh lime juice

1/8 teaspoon ground cumin

1 teaspoon sea salt

¼ teaspoon freshly ground black pepper

1 large avocado

1 small red onion thinly slivered lengthwise

Directions:

For the Watercress:

On cooking day place the watercress in a colander and wash under cold water.  Remove the stems.  Pat dry with paper towels and refrigerate.

For the Pineapple:

Prepare the pineapple on cooking day.  Preheat the broiler.  Place the pineapple slices on a baking pan and sprinkle the brown sugar evenly on top of them.  Broil about 3 inches from the heat source, turning once for 10 minutes on each side.  Let cool then cut into 1-inch cubes. (Refrigerate these until lunch day inside a plastic bag on top of the watercress for this salad.)

For the Dressing:

Place the garlic, olive oil, lime juice, cumin, salt and pepper in a small bowl and whisk to combine.  Set aside in an air-tight container until time to carry in lunch.  Place next to watercress and pineapple in refrigerator.

For the Avocado:

Cut the avocado lengthwise in half around the pit and remove the pit.  Place the avocado halves cut side down on the work surface and slice lengthwise into 1 inch wide wedges.  Peel each segment by hand or with a paring knife and cut into 1 inch cubes.  Cut this up on the day you are taking the lunch and place inside a plastic bag on top of the watercress container.

To Assemble The Salad:

When you have placed everything separately into your insulated lunch box with an ice pack, take it all out at lunch time and toss the watercress in its larger container  with half the dressing. Add the pineapple and avocado to the same container and toss with the rest of the dressing.  Mound the pineapple and avocado over the bed of watercress.  Garnish with the slivers of red onion.  Enjoy!  (Don’t forget to pack a plastic fork every day.)

If you have leftover ingredients; place all on a platter for dinner with the watercress on the bottom of the platter and the pineapple and avocado in mounds on the top of the platter.  Looks nice scooped out like ice cream with the red onion pieces sprinkled as a garnish. 

CURRIED EGG SALAD SANDWICH

Ingredients:

2 hard cooked eggs, chopped

2 tablespoons plain Greek style yogurt

2 Tablespoons chopped red bell pepper

¼ teaspoon curry powder

1/8 teaspoon salt

1/8 teaspoon pepper

2 slices whole wheat bread

½ cup fresh spinach

1 orange

Directions:

Combine eggs (boil these ahead on cooking day), yogurt, bell pepper, curry powder, salt, and pepper in a small bowl and stir well. (Mix this ahead on cooking day and store in an air-tight container in refrigerator until time to use.)  Place spinach in a plastic bag and wrap up the bread in wax paper until time to eat lunch.  Store all inside insulated lunch box with an ice pack.  When lunch time comes top the bread with the spinach and egg salad, then place the top slice of bread over all.  Peel and slice the orange for a side dish.

VEGGIE SANDWICH

Ingredients:

1 small medium zucchini, thinly sliced

½ medium onion peeled and sliced

2 Tablespoons extra virgin olive oil

¼ teaspoon sea salt

1 teaspoon black pepper

Whole Grain Pita pocket

2 tablespoons mayonnaise

1 cup baby spinach

1 medium red roasted red bell pepper cut into strips

½ avocado, sliced and drizzled with 2 teaspoons of lemon juice

4 slices of your favorite cheese

Directions:

Place all the vegetables inside a baking dish or rimmed baking sheet and sprinkle with salt and pepper and drizzle with olive oil.  Bake on 375 degrees for 20 minutes until vegetables are soft, but still a little crunchy.  Place veggies in bowl with mayonnaise mixture and coat.  Place cheese slices inside pita bread pocket and then stuff it with the vegetables.  Heat the whole sandwich in the oven just long enough to get the cheese to melt.  Cook these sandwiches ahead on cooking day, then wrap up and store in refrigerator until time to pack for lunch.  They are good either hot or cold. 

CHOCOLATE BROWNIE

Ingredients:

1 pkg Bakers Unsweetened Chocolate (4 oz.)

¾ cup butter

2 cups sugar

3 eggs

1 tsp. vanilla

1 cup flour

1 cup coarsely chopped pecans

Directions:

Heat oven to 350 degrees F.

Spray a baking dish with cooking spray.  Microwave chocolate and butter in a large microwaveable bowl on high for 2 minutes or until butter is melted. Stir until chocolate is completely melted.  Stir in sugar.  Blend in eggs and vanilla.  Add flour and nuts and mix well.  Pour into prepared pan.  Bake 30 to 35 minutes until toothpick inserted in center comes out with fudge crumbs.  Do not over-bake.  Cool.  (These can be frozen in bulk – but NO EATING EXCEPT ON FEAST DAYS!)  It is your FEAST DAY today; so if you would rather eat out or have something else; don't feel guilty.  The Veggie Sandwich and the brownie will keep for another Feast Day when you are not able to go out; or want to be lazy and stay home in your pajamas all day!  You decide; you deserve it.

I hope you enjoy the first two weeks of the grocery menus, recipes and grocery lists for lunches.  I will continue on the subject of organizing a healthy lunch next Friday in  AN APPLE A DAY – 365 DAYS TO A HEALTHIER LIFESTYLE.  We will complete the processing of organizing our lunches at that time.  Just two more weeks of lunches to organize and we will be done with lunch.

I am excited about these new lunch menus!   

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

Hopefully, getting our food organized will cut down on the amount of stress involved in preparing daily meals and grocery shopping.  By the time we have walked-out all of these progressive baby steps to food prep we will be making three great improvements toward living a healthier lifestyle:

1)  We will be getting our kitchens, cooking, meal plans and grocery shopping organized.

2)  We will be eating healthier.

3)  We will be eliminating a lot of daily stress by having a good, efficient plan.

Won’t that be a great accomplishment?  

Not only will we be more organized and less stressed, but the icing on the cake will be that our plan for better health will be well attended in the course of our daily meals.  We will all be feeling much better when we make it so much easier to prepare our daily meals in a healthy and nutritious way.