LUNCH

IF YOU NORMALLY EAT lunch in a restaurant or company cafeteria, now is the time to start brown-bagging it. Although you can often find unadulterated dishes to order when you eat out, it’s far better to lunch on something you’ve made at home using the best possible ingredients. Soups and stews can often be eaten at room temperature or packed in a thermos; salads can be put together and dressed when you are ready to eat; and many of the more complicated dishes can be made for a lunch or brunch or even dinner at home and then the leftovers used to create a healthy lunch for the next day. I can almost guarantee that if you share your brown bag with your co-workers you will soon have everyone following your diet.

Really Great Tomato Soup

SERVES 6

Perfectly ripe, juicy tomatoes give this soup the intense flavor you need; big, fat, deep-red beefsteaks are the best. If there are fresh herbs that you particularly like, add them to the onions or use them as a garnish. Basil, of course, is the perfect mate for ripe tomatoes. A slice or two of fresh green chile will add a bit of heat if that’s to your liking.

½ cup unsalted butter

8 ounces onions, chopped

1 teaspoon minced garlic

6 pounds very ripe tomatoes, cored and chopped

Salt and pepper

Crumbled feta cheese, for optional garnish

Heat the butter in a large nonreactive soup pot over medium heat. Add the onions and garlic, lower the heat, and cook, stirring frequently, until soft and fragrant but not colored, about 20 minutes.

Add the tomatoes and season with salt and pepper to taste. Raise the heat to medium-low and continue to cook, stirring frequently, until the tomatoes are mushy and the mixture soupy, about 25 minutes.

Remove from the heat. Transfer to a blender, in batches if necessary, and process until smooth. Be sure to hold down the lid of the blender with a kitchen towel, as the pressure from the hot liquid can force it right off.

When all of the soup has been pureed, pour it through a fine-mesh sieve into a clean nonreactive saucepan. Taste and, if necessary, season with additional salt and pepper. Return to medium heat and cook until hot.

Remove from the heat and ladle into shallow soup bowls. Sprinkle with feta cheese, if desired, and serve.

Nutritional Analysis per Serving (about 1½ cups): calories 224, carbohydrates 20 g, fiber 6 g, protein 4 g, fat 16 g, sodium 409 mg, sugar 13 g

Mushroom-Hazelnut Soup

SERVES 6

When I first tasted this soup I experienced an intriguing mix of flavors on my palate. It is a trickster—you get a hint of hazelnut, but when the nuts blend into the mushrooms a unique umami flavor is revealed. You can make it with either chicken stock for a rich soup or vegetable stock for a lighter lunch. If you need only one serving, it keeps well, covered and refrigerated, and will taste even better when warmed up a day or two later. If you want to move it to the dinner table, top it with slices of grilled pork sausage and a mound of fried thinly sliced shiitake mushrooms, along with a garnish of chopped flat-leaf parsley or tarragon.

¼ cup unsalted butter

1 pound onions, sliced

1¼ pounds cremini mushrooms, chopped

Salt and pepper

3 to 4 cups chicken stock (here) or low-sodium chicken broth

½ cup finely ground toasted hazelnuts (from about 3 ounces whole nuts)

Heat the butter in a large saucepan over medium-low heat. Add the onions and cook, stirring frequently, until soft and translucent, about 12 minutes. Add the mushrooms and continue to cook, stirring frequently, for 10 minutes. Season with salt and pepper to taste. Add enough chicken stock to barely cover, raise the heat, and bring to a simmer. Immediately reduce the heat and simmer for an additional 10 minutes.

Remove from the heat and stir in the nuts. Pour into a blender, in batches if necessary, and process until smooth. You may have to add more chicken stock to reach a smooth soup consistency. Be sure to hold down the lid of the blender with a kitchen towel, as the pressure from the hot liquid can force the lid right off.

Pour the soup into a clean saucepan and place over medium heat until very hot. Remove from the heat and serve.

Nutritional Analysis per Serving (about 1 cup): calories 198, carbohydrates 14 g, fiber 3 g, protein 6 g, fat 15 g, sodium 41 mg, sugar 5 g

Winter Squash Soup

SERVES 6

This soup is perfect for a fall or winter day when there is a chill in the air, with the heat from the ginger and chile balancing the sweetness of the squash. It also makes a beautiful first course for a dinner party, pale orange highlighted with a few dots of heavy cream and chives as garnish. The soup may be made ahead of time and stored, covered, in the refrigerator for up to 3 days or in the freezer for up to 2 months.

Since this soup is relatively high in carbohydrates, take care about the remainder of your total carbohydrate intake for the day.

2 medium winter squash, such as butternut, kabocha, or Hubbard, peeled, halved, seeded, and cubed

1 cup chopped shallots

1 teaspoon grated ginger root

1 teaspoon minced seeded green chile

½ teaspoon curry powder

¼ teaspoon ground nutmeg

¼ teaspoon ground cinnamon

¼ teaspoon ground cardamom

Salt and white pepper

5 cups chicken stock (here) or low-sodium chicken broth

2 tablespoons heavy cream, for optional garnish

1 tablespoon minced fresh chives or flat-leaf parsley, for optional garnish

Set a steamer basket in a large stockpot with just enough water to come up to the bottom of the steamer basket. Bring the water to a boil over high heat. Combine the squash cubes, shallots, and ginger in the steamer basket, cover, and steam until the squash is very tender, about 15 minutes.

Transfer the squash mixture, in batches, to a food processor fitted with the metal blade. Process to a smooth puree. As the squash is pureed, transfer it to a large saucepan.

When all of the squash is pureed, add the chile, curry powder, nutmeg, cinnamon, and cardamom to the pan, along with salt and white pepper to taste. Add the chicken stock and place over medium-high heat. Bring to a simmer; then, lower the heat and simmer until the flavors have blended, about 20 minutes.

Serve hot, garnished with just a few dots of heavy cream and a sprinkle of chopped chives or flat-leaf parsley, if desired.

Nutritional Analysis per Serving (2 cups): calories 162, carbohydrates 39 g, fiber 7 g, protein 5 g, fat 0 g, sodium 170 mg, sugar 9 g

Chilled Avocado Soup

SERVES 2

This soup is delicious unadorned, but if you feel like getting fancy, a little mound of crab or lobster meat, a beautiful large shrimp, or even a few pieces of avocado in the center make it dinner-party ready. It is light and refreshing, and the beneficial avocado makes it a star in the Grain Brain diet.

I’ve made the recipe for only two servings so that it remains a glorious pale green. If you are serving more than two people it can easily be doubled or tripled, but it can’t sit around for very long as the color darkens and isn’t nearly as pleasing.

1 large ripe avocado, peeled, pitted, and diced

½ cup diced peeled seedless cucumber

1½ cups cold chicken stock (here) or low-sodium chicken broth

¼ cup cold unsweetened almond milk

2 tablespoons freshly squeezed lime juice

Salt

Tabasco sauce

Chopped mint leaves, for optional garnish

Place the avocado and cucumber in a blender jar. Add the chicken stock, almond milk, and lime juice and process until smooth. Pour into a bowl and season with salt and Tabasco to taste.

Serve immediately, garnished with chopped mint, if desired, or cover and refrigerate for no more than 3 hours or the soup will begin to discolor.

Nutritional Analysis per Serving: calories 166, carbohydrates 10 g, fiber 6 g, protein 4 g, fat 14 g, sodium 380 mg, sugar 1 g

Coconut-Chicken Soup

SERVES 6

Here’s another elementary soup that makes a delicious and quick lunch. Most Asian markets carry kaffir lime leaves and lemongrass, but don’t panic if you can’t find them—I’ve given substitutions that still make it doable. And you can substitute shrimp or salmon for the chicken if you like.

3½ cups chicken stock (here) or low-sodium chicken broth

2 tablespoons Red Boat fish sauce (nam pla) (see Note)

2 tablespoons freshly squeezed lemon juice

1 tablespoon freshly squeezed lime juice

6 kaffir lime leaves (fresh or thawed frozen) or the zest of 1 lime plus 2 bay leaves

1 cup peeled, seeded, diced tomato

1 tablespoon minced lemongrass (fresh or thawed frozen) or 1 strip lemon peel plus a few flat-leaf parsley stems

3 (⅛-inch-thick) slices ginger root

1 tablespoon minced seeded red or green chile, or to taste

1½ cups unsweetened coconut milk

1 large boneless, skinless chicken breast, cut into thin strips

1 bunch enoki mushrooms, tough stems removed

3 tablespoons chopped fresh cilantro

1 tablespoon chopped fresh mint

Combine the chicken stock, fish sauce, and lemon and lime juices in a large saucepan. Add the kaffir lime leaves, tomato, lemongrass, ginger, and chile and bring to a simmer over medium heat. Add the coconut milk, chicken strips, and mushrooms. Return to the simmer and cook until the chicken is just cooked through, about 7 minutes—be careful not to overcook. Do not allow the soup to come to a boil or the broth will separate slightly.

Remove from the heat and stir in the cilantro and mint. Serve immediately.

NOTE: Red Boat brand fish sauce is 100 percent gluten-free (which is not the case with many other fish sauces), but note that it is high in sodium.

Nutritional Analysis per Serving (1¼ cups): calories 210, carbohydrates 5 g, fiber 1 g, protein 20 g, fat 12 g, sodium 563 mg, sugar 1 g

Texas-Style Chili

SERVES 6

In Texas, unlike other parts of America, real chili does not contain beans. This is about as pure a Texas chili as you can get—one that could have been found out on the range during a cattle run. You can serve it with some freshly chopped red onions, cilantro, and hot chiles as toppings to take the flavor up a notch or two if you wish. For an even richer flavor, an ounce of dark (over 70 percent cacao) chocolate added with the meat will add intensity and depth.

2 cups water

7 dried chiles, such as a mix of ancho, pasilla, and guajillo, seeded

6 tablespoons clarified butter (see here), ghee, or unsalted butter

2 pounds coarsely chopped beef stew meat

Salt and pepper

2 cups diced onion

2 tablespoons minced garlic

1 tablespoon minced seeded jalapeño chile, or to taste

1 tablespoon ground cumin

1 teaspoon dried oregano

5 cups beef stock (here) or low-sodium beef broth

2 tablespoons chopped fresh cilantro

1 tablespoon freshly squeezed lime juice

½ cup grated queso fresco or other dry, crumbly white cheese

Combine the water and dried chiles in a medium saucepan over high heat. Bring to a boil; then, lower the heat and simmer, stirring occasionally, until the chiles are very soft, about 10 minutes. Remove from the heat and set aside to cool slightly.

Pour the chiles and about half of the cooking liquid into a blender and process to make a thick puree, adding more liquid as necessary to achieve the right consistency.

Heat the butter in a large saucepan over medium-high heat. Add the beef, season with salt and pepper to taste, and fry, stirring frequently, just until brown, about 5 minutes. Using a slotted spoon, transfer the meat to a bowl.

To the hot pan, add the onion, garlic, jalapeño, cumin, and oregano and cook, stirring frequently, until just beginning to brown, about 6 minutes. Add the reserved dried chile puree and cook, stirring frequently, until very dark and quite thick, about 4 minutes. Take care that the mixture does not scorch on the bottom of the pan.

Stir in the reserved beef, along with the stock. Bring to a boil and then lower the heat and simmer until reduced by half and very thick, about 1 hour.

Remove from the heat and stir in the cilantro and lime juice. Taste and, if necessary, season with additional salt and pepper. Serve, sprinkled with the cheese.

Nutritional Analysis per Serving: calories 606, carbohydrates 18 g, fiber 6 g, protein 45 g, fat 40 g, sodium 598 mg, sugar 4 g

Curried Pork Stew

SERVES 4

This quick and uncomplicated lunch stew keeps, covered and refrigerated, for a few days, so if you only need lunch for one, make it anyway—it will be a fast reheat for lunch later in the week or a tasty side dish for grilled fish or poultry at dinnertime.

2 tablespoons coconut oil

12 ounces lean pork, cut into small cubes

2 cups chopped onion

1 tablespoon minced garlic

1 teaspoon minced seeded jalapeño or other hot green chile, or to taste

1 tablespoon hot curry powder

¼ teaspoon cayenne pepper

Pinch ground turmeric

1 (6-ounce) bag or 1 (11-ounce) bunch spinach, tough stems removed

3½ cups unsweetened coconut milk

Salt

Heat the oil in a large saucepan over medium heat. When hot but not smoking, add the pork, onion, garlic, and chile, stirring to combine. Fry, stirring frequently, until the pork has cooked through and the aromatics have softened, about 6 minutes; then, sprinkle in the curry, cayenne, and turmeric and stir to incorporate.

Add the spinach and, using tongs, toss to coat the spinach with the onion mixture. Stir in the coconut milk, season with salt to taste, and bring to a simmer. Remove from the heat and serve.

Nutritional Analysis per Serving: calories 612, carbohydrates 22 g, fiber 4 g, protein 23 g, fat 49 g, sodium 454 mg, sugar 4 g

Green Mango, Watercress, and Arugula Salad

SERVES 6

The tongue-tingling chiles and peppery greens contrast beautifully with the sweet-tartness of mango, making for a refreshing salad. The popularity of Thai cooking has brought green mangos to many supermarkets, but if you can’t find them, substitute jicama or underripe pears.

2 teaspoons stevia powder

Juice of 3 limes

1 teaspoon toasted sesame oil

4 red birds’ eye chiles or other small, hot red chiles, seeded and minced

Salt

10 ounces watercress sprigs, tough ends removed

3 ounces baby arugula

2 large green mangos, peeled and cut into julienne strips

1 tablespoon black sesame seeds, optional

Place the stevia in a small nonstick saucepan over low heat. Cook, stirring frequently, just until it has melted completely, about a minute. Remove from the heat and whisk in the lime juice and sesame oil. Add the chiles and stir to combine. Season with salt to taste. Set aside to cool.

Combine the watercress and arugula in a large mixing bowl. Toss the mango strips with the greens. Pour the cooled sauce over the top and toss to combine.

Mound equal portions of the salad in the center of each of six salad plates. Sprinkle with sesame seeds, if desired, and serve.

Nutritional Analysis per Serving: calories 55, carbohydrates 11 g, fiber 1 g, protein 2 g, fat 1 g, sodium 614 mg, sugar 8 g

Avocado-Walnut Salad

SERVES 2

Throughout the Middle East you will find salads made with a combination of nuts and fruits or vegetables. This is one of my favorites. Just be sure to toast the walnuts, as that will give them the extra crunch they need to offset the creamy avocado.

Since this salad is relatively high in carbohydrates, take care about the remainder of your total carbohydrate intake for the day.

⅔ cup diced celery root or celery

⅔ cup diced seedless cucumber

½ cup chopped toasted walnuts, plus more for optional garnish

¼ cup finely diced Vidalia onion

1 avocado, peeled, pitted, and cut into chunks

½ cup Spiced Vinaigrette (here) or vinaigrette of your choice

1 head romaine lettuce, cut lengthwise into long, thin strips

Toss together the celery root, cucumber, walnuts, and onion in a medium mixing bowl. Add the avocado and, using about half of the vinaigrette, lightly dress the mix.

Place the romaine on a serving plate and dress with the remaining vinaigrette. Mound the avocado salad on top and serve, garnished with additional toasted walnuts, if desired.

Nutritional Analysis per Serving: calories 832, carbohydrates 36 g, fiber 77 g, protein 16 g, fat 77 g, sodium 313 mg, sugar 11 g

Caesar Salad with Asiago Tuiles

SERVES 2

If you go the extra distance and make the Asiago tuiles (just a fancy French name for a thin wafer), you will never miss the croutons that usually garnish a Caesar salad. For a more substantial lunch, top each serving with a poached egg garnished with two additional anchovy fillets.

Salt

1 garlic clove, peeled

1 head romaine lettuce, chopped

1 large egg yolk, beaten

¼ cup freshly squeezed lemon juice

1 tablespoon white wine vinegar

1 teaspoon dry mustard

1 cup extra-virgin olive oil

3 anchovy fillets, well drained and chopped

¼ cup grated Parmesan cheese

1 tablespoon minced capers

White pepper

4 Asiago Tuiles (recipe follows)

Sprinkle about a tablespoon of salt into a wooden salad bowl. Using the garlic clove, rub the salt into the bowl so that it is seasoned with garlic. Discard the garlic, wipe the salt out of the bowl, and add the lettuce.

Combine the egg yolk, lemon juice, vinegar, and dry mustard in a blender and process to blend. With the motor running, slowly add the oil through the hole in the lid, processing until well emulsified.

Pour the dressing into a small bowl and whisk in the anchovies, cheese, and capers. Taste and adjust the seasoning with salt and white pepper.

Pour just enough of the dressing over the lettuce to lightly coat and toss to combine. Serve with the Asiago tuiles (2 per person) on the side.

Nutritional Analysis per Serving: calories 346, carbohydrates 12 g, fiber 7 g, protein 12 g, fat 30 g, sodium 489 mg, sugar 4 g

Asiago Tuiles

MAKES 8 TUILES

½ cup grated Asiago (or Parmesan) cheese

Preheat the oven to 325°F. Line a baking sheet with parchment paper.

Place a 2-inch round cookie cutter on the parchment paper and sprinkle an even layer of cheese (about 1 tablespoon) inside the circle. Continue making cheese circles, leaving about 2 inches between each one, until you have made eight. You will need only four, but you may have some breakage, plus they are a delicious snack.

Place the baking sheet in the preheated oven. Bake until the cheese circles have melted into 2-inch solid disks, about 4 minutes. Remove from the oven and set aside to cool.

Using a spatula, carefully remove the disks from the baking sheet, keeping them whole. Do take care because the disks are quite fragile. If not using immediately, store in an airtight container, separated by waxed paper, at room temperature for up to 1 day.

Tomatoes with Mozzarella, Avocado, and Basil

SERVES 2

This is a bit more substantial than the usual caprese salad as it has avocado in the mix. The buffalo mozzarella adds a milky richness that melds right into the creamy avocado.

2 ripe tomatoes, cored and thinly sliced crosswise

8 ounces fresh buffalo mozzarella

1 large avocado, peeled, pitted, and thinly sliced

¼ cup extra-virgin olive oil

2 tablespoons red wine vinegar

Salt and pepper

2 tablespoons chopped fresh basil

Lay alternating slices of tomato, mozzarella, and avocado around the outside edge of each of two luncheon plates. You should have enough remaining to make a second circle in the center of the plate. Drizzle with olive oil and a few splashes of vinegar. Season with salt and pepper to taste and sprinkle the basil over all. Serve immediately.

Nutritional Analysis per Serving: calories 775, carbohydrates 20 g, fiber 9 g, protein 28 g, fat 77 g, sodium 121 mg, sugar 6 g

Greek Salad

SERVES 4

The better the tomatoes, the better this salad. You want them ripe, juicy, and straight off the vine for maximum flavor. Of course, it would be best if you could walk out the door and pick them from your garden—don’t we all wish this were so? I like meaty Greek olives in the salad, although in Greece this would be a no-no, as olives are usually eaten as a side dish there.

2 ripe tomatoes, cored and cut into chunks

1 medium seedless cucumber, peeled and cut into chunks

1 small red onion, cut lengthwise into slivers

1 cup diced sheep’s milk feta cheese

½ cup pitted Greek olives

2 teaspoons capers

¼ cup Italian Vinaigrette (here)

6 cups chopped romaine lettuce

1 teaspoon dried oregano

Combine the tomatoes, cucumber, and onion in a mixing bowl. Add the cheese, olives, and capers, tossing gently to blend. Drizzle with the vinaigrette and again toss to coat.

Place an equal portion of the lettuce on each of four luncheon plates. Mound the tomato salad on top. Sprinkle with oregano and serve.

Nutritional Analysis per Serving: calories 319, carbohydrates 21 g, fiber 10 g, protein 13 g, fat 24 g, sodium 794 mg, sugar 8 g

Chef’s Salad Bowl

SERVES 4

This is a complete meal in a bowl and comes together quickly, once you learn to start keeping hard-boiled eggs on hand for a little snack or pick-me-up. You should always serve a chef’s salad with the ingredients beautifully arranged on top and toss it at the last minute.

6 cups roughly chopped crisp lettuce, such as romaine or iceberg

⅓ cup Basic Vinaigrette (here)

4 ounces rare roast beef, cut into strips

8 ounces turkey breast, cut into strips

4 ounces Swiss cheese, cut into strips

4 ounces cheddar cheese, cut into strips

2 large hard-boiled eggs, peeled and quartered (see Note)

4 ripe plum tomatoes, peeled, cored, and thinly sliced crosswise

1 avocado, peeled, pitted, and thinly sliced

2 radishes, thinly sliced

Place the lettuce in a large wooden salad bowl. Drizzle about half of the vinaigrette over the top and toss to lightly coat.

Arrange the roast beef in a circle around the edge of the salad bowl. Then, moving inward, make a circle of turkey. Place the Swiss and cheddar cheeses in equal mounds in the center of the ring of meats.

Place the egg quarters equidistant around the edge of the roast beef. Then, place a circle of tomato and avocado between the roast beef and turkey, followed by a circle of radish between the turkey and the cheeses.

After presenting at the table, toss and serve immediately, with the extra dressing on the side.

NOTE: To make perfect hard-boiled eggs, place the eggs in a saucepan with cold water to cover by at least an inch. Place over high heat and bring to a boil. Immediately remove the pan from the heat and cover. Let stand for 15 minutes; then, drain off the hot water and place the pan under cold running water. Continue running cold water until the eggs are cold. Crack the shells in random spots and peel, from the larger end down, under cold running water.

Nutritional Analysis per Serving: calories 667, carbohydrates 19 g, fiber 11 g, protein 49 g, fat 46 g, sodium 396 mg, sugar 6 g

Tuscan Salad

SERVES 4

The Tuscan hills are the backdrop for this very tasty salad, mainly because that is where you will find one of the oldest and largest breeds of cattle still being bred—the Chianina. Their meat is highly prized for its richness and nutritional value; of course, the most highly prized animals are grass-fed, just as they were centuries ago. When you are not in Tuscany, any of our American grass-fed beef will be an excellent substitute.

1 pound cubed cooked roast beef

1 red onion, peeled and cut into thin strips

1 large ripe tomato, cored, seeded, and chopped

¼ cup chopped anchovies

¼ cup Balsamic Vinaigrette (here)

8 cups mixed bitter greens, such as chicory, arugula, escarole, and radicchio

¼ cup torn basil leaves

2 tablespoons capers, optional

Place the beef in a mixing bowl. Add the onion, tomato, and anchovies, stirring to combine. Add the vinaigrette, tossing to lightly coat.

Combine the bitter greens with the basil on a serving platter, tossing to blend. Scoop the beef mixture over the greens. Sprinkle with capers, if desired, and serve.

VARIATIONS: The salad can be made with roast pork, chicken, or turkey instead of beef.

Nutritional Analysis per Serving: calories 386, carbohydrates 8 g, fiber 3 g, protein 35 g, fat 25 g, sodium 447 mg, sugar 2 g

Beef and Watercress Salad

SERVES 4

Just a tad spicy, but a first-rate combo—fatty beef, herbaceous watercress, zesty citrus, topped off with fragrant fresh herbs and crunchy bits of coconut. Who could ask for more?

1 pound rare roast beef, cut into ½-inch-thick strips

2 bunches watercress, tough stems removed

1 medium red onion, thinly sliced

1 cup sliced radishes

⅓ cup melted coconut oil

2 tablespoons freshly squeezed lime juice

1 teaspoon chili powder

1 teaspoon minced garlic

¼ teaspoon cayenne pepper

¼ cup toasted coconut flakes

¼ cup fresh cilantro leaves

¼ cup fresh mint leaves

Combine the beef, watercress, onion, and radishes in a large mixing bowl.

Whisk together the oil and juice in a small bowl. When blended, whisk in the chili powder, garlic, and cayenne. Pour the dressing over the beef mixture, tossing to evenly coat.

Scoop the salad onto a serving plate and sprinkle the coconut, cilantro, and mint over the top. Serve immediately.

Nutritional Analysis per Serving: calories 468, carbohydrates 5 g, fiber 1 g, protein 31 g, fat 34 g, sodium 54 mg, sugar 2 g

Thai Pork Lettuce Cups

SERVES 4

This zesty mix makes a light and refreshing lunch that is painless to put together. It can be served on a bed of lettuce leaves, as I suggest here, but it can also be wrapped in lettuce leaves for gluten-free spring rolls. Ground chicken, turkey, or lamb may be substituted for the pork.

1 tablespoon coconut oil

1 pound lean ground pork

2 tablespoons minced shallot

1 tablespoon minced garlic

2 tablespoons minced red onion

2 tablespoons minced fresh mint

1 tablespoon minced scallion

1 tablespoon minced fresh cilantro

1 tablespoon minced seeded hot red chile, or to taste

1 tablespoon freshly squeezed lime juice

1 tablespoon Red Boat fish sauce (nam pla; see here)

Salt

12 large Boston lettuce leaves

4 mint sprigs, for garnish

Heat the oil in a large frying pan over medium heat. Add the pork, shallot, and garlic and fry, stirring frequently, until the pork is crumbly and cooked through, about 8 minutes.

Remove from the heat and scrape into a mixing bowl. Add the onion, mint, scallion, cilantro, and chile, stirring to blend. Add the lime juice and fish sauce and blend well. Taste and, if necessary, season with salt.

Place 3 lettuce leaves in the center of each of four luncheon plates. Mound an equal portion of the pork mixture into the center of each. Garnish with a mint sprig and serve.

Nutritional Analysis per Serving: calories 267, carbohydrates 5 g, fiber 1 g, protein 37 g, fat 11 g, sodium 529 mg, sugar 2 g

Warm Rainbow Chard, Pancetta, and Almond Salad

SERVES 4

The warm pancetta and dressing will slightly wilt the chard, keeping it tasting fresh but not quite raw. If you use rainbow chard, the salad is visually appealing, and the combination of soft chard, toasty almonds, and crisp pancetta makes it taste as good as it looks.

1 bunch rainbow chard or Swiss chard, tough stems removed and leaves torn into pieces

8 ounces pancetta, diced

2 tablespoons extra-virgin olive oil

3 tablespoons red wine vinegar

1 tablespoon Dijon mustard

Cracked black pepper

1 cup raw almonds, toasted and chopped

Place the chard in a large heatproof salad bowl. Set aside.

Place the pancetta and oil in a large frying pan over medium-low heat. Fry, stirring frequently, until all of the fat has rendered out and the pancetta is brown and crisp, about 12 minutes. Remove from the heat. Using a slotted spoon, transfer the pancetta to a double layer of paper towels to drain.

Whisk the vinegar and mustard into the fat in the pan. Season with cracked black pepper to taste. Pour the dressing over the chard and add the almonds and warm pancetta, tossing to combine. Serve while still warm.

NOTE: Those on a restricted sodium diet can eliminate the pancetta from the recipe. In this case, heat the olive oil in a small frying pan and proceed with the recipe.

Nutritional Analysis per Serving: calories 513, carbohydrates 15 g, fiber 6 g, protein 18 g, fat 43 g, sodium 1250 mg, sugar 3 g

Tomatoes Stuffed with Shrimp Salad

SERVES 4

When friends gather, this is an exceptional lunch, as it takes no time to prepare but looks as though the cook has spent hours making it. In place of the shrimp, cooked lobster, line-caught tuna, or free-range, organic chicken or turkey will make an equally tasty filling. If you want to fancy it up a bit, make a little avocado salsa to top it off. All that is required is a cup or so of diced avocado with a toss of finely minced onion, chopped cilantro, and lime juice.

4 large ripe tomatoes

1 ripe avocado, peeled, pitted, and chopped

1 teaspoon freshly squeezed lime juice

Tabasco sauce

8 ounces peeled deveined cooked shrimp, roughly chopped

¼ cup Mayonnaise (here)

1 tablespoon minced scallion (including some of the green part)

Salt and pepper

8 Bibb lettuce leaves

4 cilantro sprigs, for garnish

Slice the top ½ inch off each tomato. Scoop out the seeds and pulp and place the tomatoes, cut-side down, on a double layer of paper towels to drain for at least 15 minutes.

Combine the avocado, lime juice, and Tabasco in a shallow bowl and, using a kitchen fork, mash until quite smooth.

Place the shrimp in a medium mixing bowl. Add the mashed avocado, along with the mayonnaise and scallion. Season with salt and pepper to taste and gently toss to completely blend. Stuff an equal portion of the salad into each tomato, mounding it slightly.

Place 2 lettuce leaves in the center of each of four plates. Place a tomato on the leaves, garnish with a sprig of cilantro, and serve.

Nutritional Analysis per Serving: calories 267, carbohydrates 13 g, fiber 6 g, protein 13 g, fat 20 g, sodium 542 mg, sugar 6 g

Shrimp and Celery Salad

SERVES 4

This citrusy, slightly tongue-tingling dressing is a rich cover for the sweet shrimp and crisp vegetables. You can make this salad with any wild-caught meaty fish (such as halibut), free-range chicken or turkey breast, or pasture-raised organic pork.

½ cup Mayonnaise (here)

1 tablespoon freshly squeezed lime juice

1 tablespoon freshly squeezed lemon juice

2 teaspoons hot curry powder

1 pound peeled deveined cooked medium shrimp

2 celery ribs, peeled and thinly sliced on the bias

1 cup diced fennel

2 tablespoons chopped scallion

Pepper

6 cups chopped mixed salad greens

1 tablespoon snipped fresh chives, optional

Combine the mayonnaise with the citrus juices and curry powder in a medium mixing bowl, whisking to blend well.

Add the shrimp, celery, fennel, and scallion. Toss to lightly coat and season with pepper to taste.

Place the greens down the center of a small serving platter. Mound the salad on top. Sprinkle with chives, if desired, and serve.

NOTE: For those on a restricted sodium diet, the shrimp can be replaced with chunks of fresh, very rare tuna.

Nutritional Analysis per Serving: calories 332, carbohydrates 11 g, fiber 4 g, protein 23 g, fat 24 g, sodium 884 mg, sugar 1 g

Niçoise Salad

SERVES 4

Classically, a salade niçoise should have slices of new potatoes as a component. I’ve used artichoke hearts as a replacement and find that the flavor seems even more typically Provençal.

1 (1-pound) piece yellowfin tuna

Salt and pepper

2 tablespoons coconut oil

4 artichoke hearts (jarred, canned, or thawed frozen), quartered

2 medium beefsteak tomatoes, cored, seeded, and roughly chopped

½ cup Niçoise olives, pitted

6 cups mesclun or other mixed baby greens

⅓ cup Balsamic Vinaigrette (here)

4 ounces cooked haricots verts or small green or yellow beans

4 large hard-boiled eggs (see here), peeled and quartered

1 hunk Parmesan cheese, for shaving

Lightly score one side of the tuna and season with salt and pepper to taste.

Heat the oil in a medium-size heavy frying pan over high heat. When the oil is hot but not smoking, add the tuna, scored-side down. Sear for 3 minutes; then, turn and sear on the other side just until nicely colored but still almost raw in the center, about 2 minutes. Remove from the heat and place on a double layer of paper towels to drain and cool slightly.

Combine the artichoke hearts, tomatoes, and olives in a mixing bowl, stirring to mix well.

Place the greens in a large bowl. Add just enough vinaigrette to lightly coat, tossing to blend. Transfer the dressed greens to a serving platter and mound the artichoke-tomato mixture in the center.

Cut the tuna crosswise into ¼-inch-thick slices. Place the slices, slightly overlapping, around the edge of the greens. Place the haricots verts and hard-boiled eggs around the salad in an attractive pattern. Shave a few curls of Parmesan cheese over the top, drizzle the remaining vinaigrette over all, and serve.

Nutritional Analysis per Serving: calories 442, carbohydrates 14 g, fiber 5 g, protein 36 g, fat 32 g, sodium 347 mg, sugar 4 g

Salmon-Avocado Salad

SERVES 2

The sesame seeds add a hint of nuttiness to this light and extremely healthy dish, but they really wouldn’t be missed if you happened to have some leftover plain grilled salmon waiting to be used. The sprouts add a nice bite; just make sure you get vegetable sprouts, not sprouts from mung beans, lentils, or wheat. If you have black sesame seeds on hand, they look splendid sprinkled on the salad just before serving.

1 (8-ounce) skinless salmon fillet

Salt and pepper

2 teaspoons sesame seeds

3 tablespoons toasted sesame oil

1 tablespoon champagne vinegar

2 cups baby arugula

1 cup green sprouts (preferably radish, but any type of vegetable sprouts can be used)

½ cup thinly sliced red radish

1 avocado, peeled, pitted, and thinly sliced

Preheat a nonstick stovetop grill pan over medium-high heat.

Season the salmon with salt and pepper to taste and then sprinkle with the sesame seeds, pressing down so they adhere to the flesh. Place the salmon in the hot pan and grill, turning once, until just barely cooked through, about 10 minutes. Remove from the heat and set aside to cool slightly.

Combine the sesame oil and vinegar in a small bowl. Season with salt and pepper to taste and whisk to blend.

Combine the arugula, sprouts, and radish in a mixing bowl. Drizzle with just enough of the sesame dressing to coat very lightly. Toss to mix well.

Place an equal portion of the dressed greens on each of two serving plates. Pull the salmon apart into chunks and place it over the greens. Garnish with avocado slices and drizzle the remaining dressing over the salmon and avocado. Serve immediately.

Nutritional Analysis per Serving: calories 512, carbohydrates 13 g, fiber 8 g, protein 27 g, fat 42 g, sodium 686 mg, sugar 1 g

Kale and Bacon Frittata

SERVES 4

This egg mixture can be used with almost any combination of vegetables and/or meat. Some suggestions are broccoli-mushroom, pumpkin-mint, tomato-basil, zucchini-feta, ham-Gruyère, cheddar-bacon—the list is long and the flavors inviting.

5 large eggs

1½ cups finely chopped kale, Swiss chard, or spinach

¾ cup chopped cooked bacon

4 tablespoons grated Parmesan cheese

Salt and pepper

2 large egg whites

Preheat the oven to 350°F. Generously butter an 8-inch oven-safe frying pan and set aside.

Whisk the 5 whole eggs in a medium mixing bowl. Add the kale, bacon, and 2 tablespoons of the cheese, and season with salt and pepper to taste.

Using a hand-held electric mixer, beat the 2 egg whites until just firm but not dry. Fold the beaten egg whites into the egg mixture just until small pieces of egg white remain.

Scrape the egg mixture into the prepared pan. Sprinkle the top with the remaining 2 tablespoons cheese and transfer to the preheated oven.

Bake until the center is set and the top is golden brown and almost crisp around the edges, about 18 minutes. Remove from the oven and let stand for a couple of minutes before cutting into four wedges and serving.

Nutritional Analysis per Serving: calories 238, carbohydrates 4 g, fiber 1 g, protein 18 g, fat 16 g, sodium 653 mg, sugar 1 g

Shakshuka (Eggs in Purgatory)

SERVES 4

Throughout the Middle East and Northern Africa you will find some version of this dish, but it is especially popular in Israel. It is usually quite spicy (hence the name by which it’s known in English) and most often made in a cast-iron skillet. You can adjust the heat by lowering the amount of chile and red pepper flakes you use—or eliminate them altogether if you want your eggs to be more heavenly. This recipe calls for five eggs, so one lucky diner can have the bonus egg in the center of the skillet.

2 tablespoons extra-virgin olive oil

1 medium onion, finely diced

1 teaspoon minced garlic

1 red bell pepper, seeded and finely diced

1 hot green or red chile, seeded and minced, or to taste

4 cups tomato sauce

2 tablespoons tomato paste

1 teaspoon ground cumin

½ teaspoon red pepper flakes

Salt and pepper

5 extra-large eggs

2 tablespoons chopped fresh flat-leaf parsley

Preheat the oven to 350°F.

Heat the oil in a large heavy frying pan over medium heat. Add the onion and garlic and cook, stirring often, for 5 minutes. Stir in the bell pepper and chile and continue to cook, stirring frequently, until the vegetables are soft and aromatic, about 10 minutes.

Stir in the tomato sauce and tomato paste, along with the cumin and red pepper flakes. Season with salt and pepper to taste and cook, stirring frequently, just until the sauce begins to reduce slightly, about 10 minutes. (You can make the sauce and store it, covered, in the refrigerator for up to 5 days. Reheat and proceed with making the final dish. In this way, you can use only as much sauce as is needed for 1 or 2 eggs at a time, rather than all 5 at once.)

Crack one egg at a time into a small custard cup. Carefully pour out each egg into the simmering sauce in even spacing, slightly in from the edge of the pan. Place the final egg in the center.

Transfer to the preheated oven and bake just until the whites are set and the yolks still runny, about 12 minutes. Remove from the oven and sprinkle with parsley. Take the pan directly to the table and allow diners to serve themselves.

Nutritional Analysis per Serving: calories 254, carbohydrates 25 g, fiber 6 g, protein 12 g, fat 14 g, sodium 284 mg, sugar 14 g

Wild Mushroom Gratin

SERVES 4

Although this gratin stands alone nicely, it also makes a terrific side dish for roast poultry or beef. If you can’t find a mix of wild mushrooms, use white button mushrooms combined with cremini; the latter will add a little deeper color and flavor to the relatively bland buttons.

2 teaspoons unsalted butter, plus more for greasing the baking dish

1 tablespoon walnut oil

2 shallots, minced

1¾ pounds wild mushrooms, stemmed and sliced

1 teaspoon dried fines herbes

Salt and white pepper

2 tablespoons almond meal

½ cup heavy cream

Freshly grated nutmeg

1 cup grated Gruyère cheese

Preheat the oven to 350°F. Lightly butter a shallow 1-quart baking dish and set aside.

Combine the butter and oil in a large sauté pan over medium heat. Add the shallots and cook, stirring occasionally, until just translucent, about 3 minutes. Add the mushrooms and fines herbes and cook, stirring frequently, until the mushrooms have begun to exude their liquid and soften, about 5 minutes. Season with salt and white pepper to taste. Add the almond meal, stirring to blend, and cook for an additional couple of minutes to allow the meal to blend into the mushrooms.

Remove from the heat, stir in the cream, and season with nutmeg and, if necessary, additional salt and white pepper. Pour the mixture into the prepared baking dish and sprinkle the top with the cheese. Place in the preheated oven and bake until the edges are bubbling and the cheese is golden brown, about 12 minutes. Remove from the oven and serve.

Nutritional Analysis per Serving: calories 359, carbohydrates 16 g, fiber 5 g, protein 16 g, fat 28 g, sodium 386 mg, sugar 4 g

Cheese Soufflé

SERVES 2

Most soufflés have a mixture of flour and milk to give them some binding as they rise, but this one pops right up without it. However, it does fall mighty fast, so have your forks ready as soon as it comes out of the oven. Interestingly, the nuttiness of the almond milk makes a great mate for the equally nutty Gruyère.

2 tablespoons grated Parmesan cheese

4 large eggs

2 ounces sour cream

2 tablespoons plus 2 teaspoons unsweetened almond milk

½ teaspoon dry mustard

Salt and pepper

1 cup (about 2 ounces) grated Gruyère cheese

Preheat the oven to 400°F.

Generously butter the interior of two 16-ounce ramekins. Add enough Parmesan cheese to completely coat the interior. Transfer to the refrigerator until ready to use.

Combine the eggs, sour cream, almond milk, mustard, and salt and pepper to taste in a blender, processing until very light and airy.

Remove the ramekins from the refrigerator and place half of the Gruyère in the bottom of each. Pour half of the egg mixture into each ramekin and carefully transfer to the preheated oven.

Bake until golden brown and puffed up over the edges of the ramekins, about 40 minutes. Remove from the oven and serve immediately, as the soufflés will begin falling as soon as they are out of the oven.

Nutritional Analysis per Serving: calories 507, carbohydrates 4 g, fiber 0 g, protein 32 g, fat 40 g, sodium 672 mg, sugar 0 g

Falafel with Tahini Sauce

SERVES 4

Falafel is a Middle Eastern snack or street food, usually served in a pita pocket. It is so tasty on its own that I don’t think it needs anything more than a drizzle of tahini sauce to make it the perfect lunch dish, particularly if you combine it with a few tomato slices or some crunchy lettuce leaves.

Since this dish is relatively high in carbohydrates, take care about the remainder of your total carbohydrate intake for the day.

¾ cup dried chickpeas

1 small shallot, chopped

½ cup chopped onion

½ cup fresh cilantro leaves

1 teaspoon minced garlic

½ teaspoon ground toasted cumin

¼ teaspoon ground allspice

¼ teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon cayenne pepper, or to taste

½ teaspoon baking soda

Salt

Extra-virgin olive oil, for frying

1 recipe Tahini Sauce (recipe follows)

Place the chickpeas in a small bowl with cold water to cover and soak for at least 8 hours or overnight.

Drain the chickpeas and rinse well under cold running water; drain again. Place in a blender and process to just chop. Add the shallot, onion, cilantro, garlic, cumin, allspice, paprika, black pepper, and cayenne and process to an almost smooth paste. If your blender isn’t powerful enough to do the whole amount, process in batches to ensure a smooth mixture.

Scrape into a mixing bowl and add the baking soda and salt to taste, stirring to blend well.

Using your hands, form the mixture into 8 patties, each about 2½ inches in diameter. Don’t make them too fat or the center will not cook when fried.

Heat the oil in a large frying pan (or, if you have one, a deep-fat fryer) over medium heat. It should be deep enough to cover the cakes so that they brown quickly and easily. When hot but not smoking, add the chickpea patties, a few at a time, and fry, turning once, until both sides are golden and the cakes are cooked through, about 4 minutes. Using a slotted spoon, transfer to a double layer of paper towels to drain.

Serve immediately, 2 patties per person, drizzled with 2 tablespoons tahini sauce.

Nutritional Analysis per Serving: calories 455, carbohydrates 35 g, fiber 8 g, protein 13 g, fat 32 g, sodium 466 mg, sugar 6 g

Tahini Sauce

MAKES ABOUT ½ CUP

¼ cup tahini (sesame seed paste)

Juice of ½ lemon

2½ tablespoons cool water

1½ teaspoons minced fresh cilantro

½ teaspoon minced garlic

Pinch ground toasted cumin

Salt

Place the tahini in a small mixing bowl and gradually whisk in the lemon juice. The tahini will seize up a bit. Then, add the water, whisking until you have the consistency of creamy yogurt. Again, the mixture might seize a bit before it loosens.

Stir in the cilantro, garlic, cumin, and salt to taste. Serve immediately, or cover and store in the refrigerator for up to 5 days.

NOTE: Tahini sauce is outstanding on grilled fish.

Nutritional Analysis per Serving (2 tablespoons): calories 183, carbohydrates 8 g, fiber 2 g, protein 5 g, fat 16 g, sodium 301 mg, sugar 0 g

Spicy Chicken Burgers with Guacamole

SERVES 4

Similar to a taco in flavor, these chicken burgers are zesty with Mexican seasonings, and the guacamole adds just the right amount of buttery smoothness to complete the package. The guacamole makes a fraction more than you will need to top the burgers, but it is so tasty that an extra helping will be appreciated. I think you’ll find that you won’t miss the bun one bit!

1 pound ground chicken

1 large egg white

1 jalapeño or other hot green chile, seeded and minced, or to taste

3 tablespoons minced red bell pepper

2 tablespoons minced scallion

1 teaspoon ground dried chiles, such as ancho

¼ teaspoon ground cumin

Salt and pepper

1 cup Guacamole (recipe follows)

Preheat and oil the grill; alternatively, preheat a stovetop grill pan or a heavy-bottomed frying pan over medium-high heat.

Combine the chicken with the egg white, using your hands to blend. Add the fresh chile, bell pepper, scallion, ground chiles, and cumin. Again, using your hands, mix well to blend. Season with salt and pepper to taste and form the mix into 4 patties of equal size.

Place the burgers on the preheated grill (or stovetop pan) and grill for 5 minutes. Turn and grill for another 4 minutes for well done. Remove from the grill and serve, topped with about ¼ cup guacamole.

Nutritional Analysis per Serving: calories 309, carbohydrates 6 g, fiber 4 g, protein 29 g, fat 20 g, sodium 322 mg, sugar 1 g

Guacamole

MAKES ABOUT 2 CUPS

2 medium avocados, peeled, pitted, and mashed

Juice of 1 lime

¼ cup chopped tomato

2 tablespoons chopped fresh cilantro

2 tablespoons chopped scallion

1 teaspoon minced seeded jalapeño or other hot green chile, or to taste

Salt and pepper

Combine the avocado, lime juice, tomato, cilantro, scallion, and chile in a medium bowl and mix well to blend. Season with salt and pepper to taste and serve.

Nutritional Analysis per Serving (¼ cup): calories 86, carbohydrates 6 g, fiber 4 g, protein 1 g, fat 7 g, sodium 78 mg, sugar 1 g

Almond-Crusted Chicken Strips

SERVES 4 (MAKES ABOUT 12 PIECES)

This is a healthy version of those chicken fingers found in every chain restaurant. I like to dip them in a variety of sauces, but they are also delicious as is with just a sprinkle of lemon juice to cut the richness. The nut coating adds a special crunch that doesn’t get soggy as a breaded coating often will. You can use pecans, walnuts, or pistachios in place of the almonds.

1 cup raw almonds

1 teaspoon dried Italian or pizza herb blend

¼ teaspoon smoked paprika

1 cup grated Parmesan cheese

Salt and pepper

2 large egg whites

1 pound chicken tenders

Extra-virgin olive oil, for optional drizzling

Lemon wedges, for serving

Preheat the oven to 375°F. Line a baking sheet with parchment paper or a nonstick silicone liner. Set aside.

Combine the almonds, herb blend, and paprika in the bowl of a food processor fitted with the metal blade. Process, using quick on and off turns, until the consistency of breadcrumbs is reached. Watch carefully, as you do not want to grind the nuts into a paste.

Combine the nut mixture with the cheese in a large shallow bowl, stirring to blend completely. Season with salt and pepper to taste.

Place the egg whites in another large shallow bowl and whisk until very light and frothy.

Working with one piece at a time, dip the chicken pieces into the egg white and then roll in the nut mixture, taking care to evenly coat all sides. Place the coated chicken on the prepared baking sheet.

When all of the chicken has been coated, lightly drizzle olive oil over each piece, if desired. Transfer to the preheated oven and bake until golden brown and cooked through, about 15 minutes. Remove from the oven and serve with lemon wedges.

Nutritional Analysis per Serving (3 pieces): calories 501, carbohydrates 6 g, fiber 3 g, protein 43 g, fat 33 g, sodium 645 mg, sugar 1 g

The Best Beef ’n Cheese Burgers

SERVES 4

What, another burger? Yes, and this one has to be made with grass-fed beef, which has great omega-3 content and gives you the added strength of disease-fighting conjugated linoleic acid (see my book Grain Brain, here). When you put that chunk of cheese in the center you will score a 10 on the Grain Brain chart. Serve with your favorite condiments, tomato slices, and lettuce leaves.

1 pound coarsely ground beef

¼ cup finely minced onion

2 tablespoons ice water

Salt and pepper

4 (1½-inch-long) slabs cheddar cheese

Place the beef in a medium bowl. Add the onion and ice water and season with salt and pepper to taste. Using your hands, gently mix to blend well.

Form the beef into 4 equal mounds. Place a slab of cheese in the center of each mound and then form the beef up and around the cheese. Shape the mounds into patties of equal size, as you want them to cook evenly.

Preheat a nonstick stovetop grill pan over medium-high heat. When very hot, add the patties and grill until crusty and nicely browned on the bottom, about 4 minutes. Turn and grill the remaining side until brown and crusty, about 4 minutes. This will result in a medium-rare burger; if you prefer it well done, give it about 4 additional minutes of cooking. Remove from the pan and serve.

Nutritional Analysis per Serving: calories 199, carbohydrates 2 g, fiber 0 g, protein 25 g, fat 10 g, sodium 433 mg, sugar 0 g

Garlic-Herb Mussels

SERVES 4

Mussels are a picnic to cook and, in this recipe, the broth is as satisfying as the shellfish, so you have a two-for-one meal. Served with a tossed green salad, mussels make the perfect light lunch dish. You can add as much garlic and red pepper flakes as your palate can stand—I’ve gone easy here, but feel free to fire up the pot.

¼ cup extra-virgin olive oil

½ cup bottled clam juice

Juice of ½ lemon

1 tablespoon minced garlic

1 tablespoon chopped fresh basil

1 teaspoon fresh thyme leaves

Red pepper flakes

4 pounds mussels, scrubbed clean, beards removed

3 tablespoons unsalted butter, at room temperature

¼ cup chopped fresh flat-leaf parsley

Heat the oil in a large, deep sauté pan over medium heat. When hot, add the clam and lemon juices, along with the garlic, basil, thyme, and red pepper flakes to taste. Bring to a boil and immediately add the mussels. Cover and cook until all of the mussels have opened, about 6 minutes. Swirl in the butter until it melts.

Ladle the mussels and broth into four shallow soup bowls. Serve with parsley sprinkled over the top.

VARIATIONS: You can add 8 ounces chopped chorizo or other spicy sausage to the mussels.

Nutritional Analysis per Serving: calories 528, carbohydrates 16 g, fiber 0 g, protein 46 g, fat 31 g, sodium 766 mg, sugar 0 g