Category Archives: Healthy Lunch

My quick, healthy lunch today

Smoked Salmon Tartine

Smoked Salmon Tartine

This is one of my “fast food” lunch favorites – a smoked salmon tartine,  essentially a fancy word for an open-faced sandwich, which came into play in recent years with the renown of the Bar Tartine bakery in San Francisco and its bestselling cookbook, Tartine.

It requires no advance preparation, as long as you have smoked salmon on hand, which I often do, owing to the fact that salmon freezes easily. Pick up a few 4 oz. packets, throw them in the freezer, then pop them into the fridge the night before to defrost.

To prepare this dish, simply fine dice some red onions, toast some bread and spread them with cream cheese. I love capers and onion so that definitely goes on next, but you could also sprinkle some dill, chives or however you prefer to dress your smoked salmon.  Last, drape the smoked salmon across the toast, squeeze lots of lemon over it and serve with lightly dressed spring  greens.

This dish takes less than 10 minutes to make, no more than it would take to fry some eggs, and it’s rich in the omega-3 fatty acids people like Dr. Oz are always telling you to eat. It’s also low in calories, even with the bread and cream cheese, since there’s only 100 calories in the salmon, so it clocks in under 500 calories per serving.

Smoked Salmon Tartine
serves 2

Ingredients
4 oz. Smoked salmon
4 3 oz. slices bread
2 oz. cream cheese
1/2 lemon, cut into 4 wedges
Red onion, small dice, 2 oz
Capers, 2 tsp.
Mixed greens, 2 cups
EVOO, sprinkled to taste, around 1/2 tsp.
White wine vinegar, sprinkled to taste, around 1/4 tsp.
Salt and pepper

Method
Toast the bread
Spread with cream cheese
Press the red onions and capers into the bread
Drape the salmon across the toast
Meanwhile, toss greens oil, vinegar, s/p to taste
Serve with lemon wedges and salad

 

 

 

Flageolet, Feta and Arugula Salad

Flageolet, Feta and Arugula Salad

It was time for beans – yes beans once again. Part duty, part pleasure, my healthy eating regimen prods me at least once a week to peer into my pantry, choose a bean, and make something healthy out of it.

“What in the heck are flageolets?”

This time, I peaked in and found a bag of flageolets, stamped with the reassuring label from the bulk bin section at Whole Foods. “What in the heck are flageolets?” I wondered, having no memory of why I bought them. A quick Internet search revealed that they are a type of white bean, prized by the French in a manner similar to the reverence held for Le Puy lentils. Sounds goods, I thought, and then immediately recalled the baby arugula in my fridge and how those two could pair together in my attempt to duplicate the wonderful arugula and white bean salad they sell at the Sopraffina Marketcafe in Chicago as part of their lunchtime antipasto trio selection.

Sopraffina Marketcafe’s Killer Dish

Flavor memories of the dish flooded my mind –the zing of the lemon, crunch and herbaceous notes from the celery, and the salty tang from the occasional fleck of feta. With these thoughts in mind I cooked the beans, set them aside and later quickly tossed a bean salad that come out even better than my memory of that famed Soprafinna version.

Here’s my take on a Flageolet, Feta and Arugula Salad

You can substitute Cannellini or Great Northern or any other white beans for the Flageolets.

Ingredients

  • Flageolet Beans, 1.5 cup cooked (1/2 cup dried)
  • Lemon zest, minced, 1 tsp.
  • Lemon juice, 2 T
  • Red pepper flakes, pinch, to taste
  • EVOO, 2 T
  • Kosher salt and fresh ground pepper, to taste
  • Red onion, finely diced, ¼ cup
  • Celery, finely diced, ¼ cup
  • Celery leaves, chopped, 2 T
  • Arugula, small handful, about ½ cup, loosely packed
  • Feta, 1 T, small dice

Method

  • Cook the beans, use some from a can
  • When beans are cool, add to a bowl and toss with lemon zest, lemon juice, red pepper flakes, extra-virgin olive oil, red onion, celery and celery leaves
  • Season to taste with salt and pepper
  • Right before serving, add arugula and toss until it wilts slightly
  • Toss with feta and serve