Americans typically have their largest meal of the day in the evening, just hours before bedtime. By default, lunch often turns into a grab-what-you- can meal. But the culinary wisdom of the French shouldn`t be overlooked:
Have the big meal at midday, then go light at night.
Eating a more substantial noontime meal allows you to work off the calories more efficiently than in the evening, when activity typically slacks off. And some research suggests concentration and performance get a boost from a nutritionally sound lunch.
Making the lunchtime switch calls for a little planning, especially for those who work outside the home. Lunches should be portable, their
preparations practical. They need to be quickly and easily prepared. This menu, a variation on the soup and salad theme, meets the challenge.
Both use convenience products paired with fresh ingredients. Both may be made a day or two ahead, and each packs well.
The crisp cookies are a nice way to end the meal; they`re also nice for a munch later on.
Curry avocado bisque
Tuna tabouli
Pita toasts
Oatmeal crisps
Black current tea
CURRY AVOCADO BISQUE
Preparation time: 10 minutes
Chilling time: 1 hour
Yield: 5 cups
This simple soup normally is served chilled, though it can be warmed if you prefer.
2 small shallots, peeled
1/2 cup cilantro leaves
2 ripe avocados, peeled
1 can (16 ounces) pear halves packed in water, well drained
2 cartons (8 ounces each) plain yogurt
1 can (13 3/4 ounces) reduced-sodium chicken broth
1/4 teaspoon each: curry powder, cayenne pepper
Salt to taste
1. Mince the shallots with the cilantro in a food processor. Add the avocados and drained pears; process until smooth. Add yogurt and process to mix. Transfer to a serving bowl and stir in remaining ingredients. Serve chilled.
TUNA TABOULI
Preparation time: 20 minutes
Standing time: 30 minutes
Yield: 3 to 4 servings
Tabouli is a Middle Eastern salad made of cracked wheat. Though cracked wheat normally requires cooking, there are several brands of precooked tabouli salad mixes on the market that cut down on cooking time. We prefer the texture of the salad when the wheat is soaked with about 25 percent less water than the directions prescribe.
1 package (6 ounces) instant tabouli salad mix
1 tomato, seeded, finely diced
1/2 cucumber, seeded, finely diced
1 cup packed fresh spinach leaves, finely chopped
3/4 cup fresh parsley, chopped
1 small jalapeno chili pepper, seeded, minced
1 tablespoon fresh lemon juice
1/2 teaspoon each: ground cumin, grated lemon rind
1 can (6 ounces) water-packed solid white tuna, drained
1. Prepare the tabouli mix as directed, decreasing the amount of water slightly if you prefer a firmer textured salad.
2. When it has stood for the time specified on the package, add remaining ingredients except tuna. Toss well. At serving time, coarsely crumble tuna and add to salad.
OATMEAL CRISPS
Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 2 1/2 dozen cookies
1 large egg or 2 large egg whites
1/2 cup (1 stick) unsalted butter or margarine, softened
1/3 cup each: packed brown sugar, granulated sugar
2 tablespoons maple syrup or corn syrup
1 teaspoon vanilla
1/2 teaspoon baking soda
1/4 teaspoon salt
2/3 cup all-purpose flour
1 cup rolled oats
1/4 cup each: chopped pitted dates, dried currants or raisins
1/4 cup chopped pecans
1. Heat oven to 350 degrees. Lightly butter a baking sheet(s).
2. Combine egg or egg whites, butter, sugars, syrup and vanilla in a food processor or an electric mixer. Process or mix until smooth. Add remaining ingredients and mix just to combine.
3. Spoon onto baking sheet(s), using a level tablespoon of dough for each. Bake until set, about 10 minutes. Transfer to a wire rack to cool.
