Fast Tasty Lunches

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  • Sandwich, Mediterranian Style:  Hummus stuffed into half a whole wheat pita with bean sprouts, diced tomatoes, cucumbers, and shredded carrots.
  • Sandwich, American Style:  A turkey or chicken breast sandwich on whole wheat with lots of tomatoes, some sprouts if you have them, and lettuce or even baby spinach leaves.  Avocado is another nice addition.
  • Bean Salad:  Rinse and drain a can of black beans and a can of sweet corn.  Add 1/2 of an avocado, cubed.  Mix with a drizzle of olive oil, 1 tablespoon balsamic vinegar, and a pinch of cumin.  Makes several servings.
  • Veggie Wrap:  Place 2 cups loosely packed raw spinach leaves in a food processor and grind.  Mix in 1/2 chop fat-free ricotta and 1 tablespoon Parmesan cheese, and wrap in a whole wheat tortilla.
  • Mediterranean Tomato Salad:  Dice fresh tomato and cucumber, mix with a thinly sliced red onion and black olives, add some low-fat feta, and drizzle with a little olive oil, red wine vinegar, salt, and pepper.
  • Pita Pizza:  Start with a whole-grain pita and top with 1/2 broccoli, 2 ounces of part-skim mozzarella, and 2 tablespoons tomatoe sauce.  Enjoy with a tossed salad with 1 tablespoon low-fat dressing.
  • Chili:  Make it with beans and ground skinless turkey and serve with a small green salad.

Foods You Should Refrigerate Immediately:

  • Asian pear

  • Asparagus

  • Beans

  • Beets

  • Berries

  • Broccoli

  • Cabbage

  • Carrots

  • Califlower

  • Celery

  • Cantaloupe

  • Citrus

  • Corn

  • Cranberries

  • Cucumbers

  • Eggplants

  • Grapes

  • Kumquats

  • Lettuce

  • Lychees

  • Mushrooms

  • Okra

  • Peas

  • Peppers

  • Plums

  • Radishes

  • Salad greens

  • Spinach

  • Summer squash

Foods You Should Let Rippen, Then Refriderate:

  • Avocado

  • Bananas

  • Guava

  • Papaya

  • Pears

  • Kiwi

  • Peaches

  • Tomatoes

Foods You Should Keep In A Cool, Dry Place:

  • Apples

  • Honeydew

  • Mangoes

  • Onions

  • Pineapples

  • Potatoes

  • Sweet potatoes

  • Watermelons

  • Winter squash

Kitchen Substitutions:

  1. Instead of Vanilla:  Use equal amount of maple syrup or a liqueur such as Frangelico or Baileys Irish Cream.
  2. Instead of Baking Powder:  Use a mix of 1/2 teaspoon cream of tartar and 1/4 teaspoon baking soda.  The mixture won’t store well, so make it fresh whenever you need it.
  3. Instead of Lemon Juice:  Use the same amount of lime juice.  Or white wine.
  4. Instead of oil in your skillet:  Use half a potatoe rubbed onto your skillet, and your food won’t stick.  A skillet “greased” with potato also won’t smoke at higher temperatures, as oiled pans tend to do.
  5. Instead of sour cream:  Use 1 cup cottage cheese, 1/3 buttermilk, and 1 tablespoon lemon juice blended together until smooth. 
  6. Instead of whipped cream: Use this combination:  Set a can of evaporated milk in the freezer for about half an hour until almost frozen.  Open the can and pour the contents into a chilled bowl, add 2/3 cup whole milk and 1 tablespoon lemon juice, and whip to perfection.
  7. Instead of bread crumbs in meatloaf or meatballs:  Use oatmeal, crushed unsweetened cereal, crumbled crackers, or instant mashed potatoe flakes.
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