My Brown Bag Resolutions

Many of us are off work this week, and perhaps not thinking a lot about how to pack a lunch for the office. So I’m not going to discuss any specific recipe or technique for brown bagging today. But I am developing some New Year’s resolutions regarding content for this blog. Here are a few:

  • Lunches that are easy to assemble and pack;
  • Paleo lunches;
  • Gluten-free lunches (you might be surprised at what you can come up with that does not emanate from a package marked “gluten-free.”)
  • Vegetarian and vegan lunches;
  • Interesting books and articles about food;
  • Gadgets that will make brown-bagging easier

I’m sure I’ll think of more as the new year wears on. If there’s anything you would like to see, please leave a comment on this blog. Meanwhile, Happy Holidays, and I’ll be back with you next week!

Brown Bag Side Dishes

In the brown bag world, potato chips are to sandwiches as….yin is to yang, mac is to cheese, Laurel is to Hardy……and so on. I love potato chips as an occasional snack with sour cream dip. But chips as a regular part of lunch? Let’s look at the nutritional content of one serving of potato chips before we make a judgement about that.

The above chart is for a popular brand of chips, and there are some pluses here. 15 potato chips contain noticeable percentages of Vitamin C, Vitamin E, Vitamin B6, and niacin. Some thiamin also. But you must sacrifice 160 calories, 10 grams of fat and 15 carbohydrates to get the good stuff.

Let’s look at some alternatives that will supply crunch and salt, without so many calories. In researching all of this, I checked my local Albertsons.

Pickles. Go to your local lunch counter, ask for a sandwich, and what do you frequently get with it? Pickles.

Pickles are marinated cucumbers. There are two types, sweet and dill (salty/savory). I prefer dill myself, and Vlasic is one of my favorites. By the way, if you don’t get the Groucho Marx reference on the label, you need to go on YouTube immediately and see some 1930’s Marx Brothers film segments. I guarantee that you will chuckle.

Below is the nutritional info for Vlasic kosher dills. The sodium is a little high at 10% DV, but one serving is essentially no calories. Plus, lots of flavor and crunch.

Raw vegetables. I cruised the Albertson’s produce department and found these individually wrapped carrot sticks. Just as easy as packing a small bag of potato chips. Carrots are chock full of carotene, a precursor to Vitamin A, and they are relatively low in calories. (One medium raw carrot is approximately 25 calories.). I find that the sweetness of carrots complements a hummus dip.

Bell peppers are low in calories (approximately 25 calories in one medium pepper) and full of Vitamin C. My favorites are the red ones; they’re the sweetest tasting. At Albertsons, I found a package of pre-cut peppers.

In order to complement the sweetness of the peppers, you might pack some hummus. Or perhaps olives? Five luscious Calamata olives are only 45 calories. Here are some cartons of olives I found at the deli section of Albertsons:

In conclusion, I do hope that I’ve given you some alternatives to the ubiquitous potato chip side car. If there’s any message here, it’s that you should be inquisitive about what your grocery store offers regarding any type of food. Ask questions of your grocers, they’re always happy to help. And so am I. Keep checking out TheBrownBagBlogger.com for tips on how to prepare and eat a tasty brown bag lunch.

Sandwich with baby bell peppers and pitted Calamata olives

References:


Prepping Sandwiches, Salad, Soup

Here are some tips on how to prepare ingredients for lunch at work.  Most of your tasks will be completed during the weekend, with little left to do during the rest of the week.

By the way, much of this information was provided by a good friend of mine who runs a wellness program for her agency.  She’s a very busy lady, especially during the weekends.  If she can find time to prep lunch, so can you! 

During the weekend:

  • Buy your bread and put in the freezer.  (My friend’s favorite is Dave’s Killer Bread, and this writer agrees.  Meaty, satisfying, with lots of protein and fiber.  It’s sold in mainstream supermarkets.) 
  • Use separate zip lock bags for storage of sandwich fillings:  One for meat, one for cheese, and so on.  Make sure that you remove all air from the zip lock.  This ensures the foods stay fresh longer. 
  •  For salads, use the same idea: Separate bags for favorite greens, sliced veggies to add to the salad, halved cherry tomatoes, etc.   (Note:  for vegetables, this writer likes Debbie Meyer’s Green Bags, which can be purchased online.  These bags truly do what the ads promise–they extend the freshness of vege’s and fruits.)
  • Soup:  Many supermarkets offer freshly made soup of the day.  You can usually find this item in the deli section.  My friend strongly recommends Sprouts homemade chicken noodle soup.  8 oz. is 100 calories.

Packing sandwiches the day before:

  • Pull out frozen bread and fill with dressing, meat, and/or cheese.
  • If you wish to use lettuce in your sandwich, pack it separately in a plastic bag or container.  That way you get crunchy vege’s in your sandwich.
  •  If you like tomato and/or avocado in your sandwich, carry them whole in your lunch bag, and slice them up just before eating.  Don’t forget to pack a paring knife.
  • If you have a preference for tuna, egg, or chicken salad sandwiches, I strongly recommend that you pack your salad separately from your bread.  Otherwise, you will likely end up with a soggy mess, especially if you use pita or flatbread.  If you don’t like making your own protein salads, the deli section of your local supermarket usually carries these items.

Packing salads the day before:

  • Place your salad in a sealable plastic container.  The Walmart block containers discussed in a previous post are great for this.
  • Pack your salad dressing in a separate container, and add to the salad at lunch.

Packing soup the day before:

  • If you have time in the morning and don’t want to use the company microwave, fill a metal Thermos with hot water and let sit for 10 minutes.  Meanwhile, nuke the soup.  Pour out water, fill Thermos with soup, seal, and pack away.
  • An alternative is the Crock Pot Lunch Warmer, which will allow you to heat your soup while you work.  
  • For recommendations regarding hot meal containers, please review previous post from October 18, 2018, titled “Starting Right:  Brown Bag Equipment.”

NEXT WEEK:  Brown Bag Side Dishes

About Bread

Home made whole wheat/chickpea bread

For this post, I included a photo of something I made with my Cuisinart bread maker:  Whole wheat/chickpea bread.  Unfortunately, many of us don’t have access to one of these bread-making gadgets.   But who doesn’t enjoy nutritious, tasty bakery items?  

Today, I’ll discuss various breads one can find in a typical supermarket.  Once again, I went to my local Albertson’s to see what is available out there.  And I specifically looked for items that will satisfy a gluten-free and low-carb diet, because so many of my FB friends have requested this information.  I also found some specialty items that are calorie-friendly.

Some history.  In preparing this article, I considered how dependent we are on this wonderful food, bread, which is made from flour or meal and then moistened, kneaded, and baked.  How long has bread been with us?  Archeological research tells us that the ancient Egyptians were the first to develop leavened bread.  It was so fundamental to Egyptian life and culture that at the end of a work day, laborers were paid with the stuff.  Maybe that’s where we got the phrase “earned their daily bread.”



Hieroglyph featuring Egyptians making bread

We typically associate bread with sandwiches, and the term “sandwich” comes from another chapter in food history.  John Montagu, 4th Earl of Sandwich (1718 – 1792) was an avid gambler who would play cards into the wee hours of the night.  The story goes that when the Earl got hungry during a gambling session, he asked for meat between two pieces of bread, so he could eat with one hand while holding the cards with another.  This tale may or may not be true. Regardless, we are left with the earl’s namesake, the brown bagger’s most reliable main dish.

John Montagu, the 4th Earl of Sandwich

Because most breads are made from wheat flour, they contain a significant amount of gluten and carbohydrate.  This can pose a problem for those who are gluten-intolerant or on low-carb diets, but who also like bread.  In addition, some bakery items such as bagels contain a considerable amount of calories.  So if you’re watching your weight, what can you do?

Low-carb bread.   It’s certainly available, right there in your local grocery store.  As an example, I’ve included some photos of Nature’s Own 100% Whole Wheat Bread.  It is by no means the only low-carb stuff out there, but I’ve seen it in many grocery stores.  The nutritional info shows 11 grams of carbohydrate per slice, which is low compared with many of the other breads I looked at.  Also, less than 1 gram of sugar.  At least two Type 2 diabetics have told me that their physicians have recommended this bread.  But don’t just take their word.  If you’re going low-carb because of diabetes, PLEASE check with your own doctor before considering this or other bakery products.


Gluten-free bread.  Schar Artisan Baker White Bread is sold at the Albertson’s and Ralph’s markets near my home.  Schar is advertised as gluten-free, dairy free, and wheat free (it’s made of rice).  Please note that this does not mean carb-free.  As a matter of fact, nutritional data indicates that one slice is 18 grams of carbohydrate.  Again, if you have problems with gluten PLEASE check with your doctor before considering this or other bakery products.  

I bought some of this stuff and tried it out.  Not bad; slightly sweet.

Specialty bread.   Who doesn’t like a crunchy, chewy toasted bagel with butter or cream cheese?  Unfortunately, most normal-size bagels contain up to 300 calories per serving(!)  Thank goodness for Thomas’ Bagel Thins.   This product has 110 calories per bagel, as well as 5 grams of fiber and 5 grams of protein.  Sorry, low-carb people….one Bagel Thin contains 25 grams of carbohydrates.  That’s just the nature of bagels.  

Thomas’, of course, were first known for their English muffins.  But they have branched out.  In addition to the Bagel Thins, Thomas’ also offers a nice pita bread.  Frankly, I think it has a better and chewier taste than other pitas on the market.   One loaf is 140 calories, with 7 grams of protein and 4 grams of fiber.  Once again, the low-carb folks won’t be happy to hear that one loaf also contains 27 grams of carbs.

 

Finally, I’m going to throw in Flatout Flatbread, which I discussed in a previous blog.  This is a highly nutritious food product that can be found in the deli section of major grocery stores.  The carbs are rather high at 22 grams per flatbread.  However, the product is only 90 calories per serving, with 7 grams of protein and 10 grams of fiber.  Please see my previous blog, called “Walking the Periphery-Part 4” regarding how to make a flatout sandwich.

In conclusion:  There are many varieties of bread in your local bakery.  You can make wise choices by looking at nutritional information on the packaging.  When it comes to bread, I look for the following:

  • Calories
  • Carbohydrates
  • Sugar content
  • Protein
  • Fiber

By the way, I welcome any and all comments about bakery items that you have been satisfied with.  Please write!

NEXT WEEK:  Packing sandwich ingredients

References:

  • “Bread Cook Book,” Woman’s Day Encyclopedia of Cookery, Vol. 2, (1966): p. 222.
  • “13 Ancient Egyptian Food Facts You Should Know,” https://www.historyly.com/egypt-history/popular-ancient-egyptian-food-facts/, 13 September 2016,.  Web.  6 December 2018.
  • “John Montagu, 4th Earl of Sandwich”  Wikipedia:  The Free Encyclopedia.  Wikimedia Foundation, Inc.  30 November 2018,.  Web.  6 December 2018.

High Protein Vege Chow Mein

Did you know that you can use Italian pasta for Chinese dishes?  It’s a great substitute for chow mein noodles.

The secret ingredient for this easy-to-make dish is Barilla Protein Plus Thin Spaghetti.  This pasta is made with a combination of grain and legumes, and provides  17 grams of protein per 3.5 ounces dry serving  (Approximately 1/4 of a 14 oz. box).  The product also contains lots of healthy fiber, and no saturated fat.  You can find Barilla Protein Plus pasta in the packaged foods or Italian foods area. 

This chow mein dish is easy to pack for lunch and can be either microwaved or warmed up in a Crock Pot Lunch Warmer (see previous blog regarding the Lunch Warmer).

Ingredients:

  • One large saucepan water
  • 3.5 ounces Barilla Protein Plus Thin Spaghetti (appx. 1/4 of a 14 oz. package)
  • 2 tablespoons canola oil
  • 1 teaspoon sesame oil
  • 1/2 of a 16 oz. bag of fresh shredded cabbage (preferably with some carrot and red cabbage for color and flavor)
  • 3 stalks of green onion, chopped
  • 1/4 cup water
  • Soy sauce to taste
  1. Heat water to boiling.
  2. Break pasta in half, add to water, and wait for water to reheat to boiling.
  3. Boil for 10 minutes.
  4. Drain pasta using a colander.  Rinse with cold water to keep pasta from clumping together.
  5. Using a medium-sized sauce pan, heat the two oils until smoking.
  6. Add the vegetables and lower heat.  Saute for 3 minutes, adjusting heat as needed to avoid overcooking or burning. 
  7. Add 1/4 cup of water and soy sauce to taste.  Simmer for 5 minutes.  (leave uncovered so liquid reduces.)
  8. Turn the heat off, and add the drained pasta.  Mix well.  Eat immediately; or let cool and store in frig for later use.

This will provide one large serving, or two small servings.

Leftover Turkey: Pumpkin-Turkey Stew

I meant to write about sandwich bread this week.  However, we’re all in need of using up that leftover turkey meat, so here’s a variation on a recipe I posted several weeks ago.  It’s a savory, satisfying stew that stays hot in a metal thermos for work.

SOUTHWEST PUMPKIN AND TURKEY STEW (3-4 servings)

  • 1 tablespoon vegetable oil
  • 1 cup onion, chopped
  • 1/2 cup carrot, chopped
  • 1 cup (3 stalks) chopped celery, chopped
  • 1/2 cup medium red bell pepper, chopped
  • 2 cups cooked turkey, cubed
  • 1   15 ounce can of solid packed pumpkin
  • 1   15 ounce can chicken broth
  • 1/2 cup sour cream, warmed to room temperature
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon dried oregano leaves
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon nutmeg
  • Juice of one lemon

1. In a large saucepan, heat the vegetable oil.

2. Add the next four ingredients and saute for five minutes.

3. Add everything else, except for the lemon juice, and mix well.

4. Heat until the mixture is bubbling.  Lower to simmer, cover, and cook for 20 minutes.

5. Mix in lemon juice to finish.  This dish is very good with cornbread.

Walking the Periphery: A Trip Through the Grocery Store–Part 4

DELI 1

Those who follow this blog already know that we’ve been taking a walk around the periphery of my local Albertson’s grocery store.

Over the last couple of weeks, we toured the produce, meat, and dairy sections.  Our last stop will be the deli section….and get ready for a brown bag menu!

I truly love the deli section.  Here’s where you find delicious gourmet cheese, meats, olives, and other lovely stuff.  Unfortunately, many of these items are full of fat, salt, and preservatives that we might not want to consume.  For example:

dietz-watson-2.jpg

I’m going to go on record as stating that I adore these Dietz & Watson sandwiches.  They are flavorful, filling, and convenient when you don’t really have time to make lunch.  But let’s take a look at the nutrition info for this item:

DIETZ & WATSON 3

According to the labeling for this product, one entire sandwich contains 14 grams of fat, 6 of which are saturated.  What is most concerning is the sodium count:   910 mg., which according to this label is 40% of the Daily Value (DV) for a 2,000 calorie diet for healthy adults.  Therefore, a person with health issues affected by sodium intake (for example, high blood pressure) might want to think twice before eating this sandwich.  One other thing–the labeling clearly states that condiments in this package aren’t addressed in the nutrition facts.  Which means that the sandwich probably has even more salt, calories and fat than what is listed.

Can we put something together with lower amounts of sodium and fat?  Let’s give it a try.

First, the meat filling.  I noted that the deli showcase includes some fresh roasted turkey breast.  Unprocessed cooked meats tend to contain lower amounts of sodium than the processed variety.  Sodium amounts are not listed for this item, but I did taste a sample and concluded that there was not a lot of salt in it.  The turkey is clearly skinless and does not exhibit any evidence of fat.

Let’s get some of this turkey!

TURKEY

Next, the bread.  At my Albertson’s, as well as other markets like Ralph’s and Sprouts, the deli section typically offers Flatout Flatbread, a flatbread high in important nutrients.  It tastes good, too.  You can also purchase this item on amazon.com.

FLATOUT BREAD 1
FLATOUT BREAD 2.jpg


When reviewing bread, I always look for fiber content, protein content, and calories.  One serving of this product (one flatbread) contains 10 grams of fiber, 7 grams of protein, and 90 calories.  That’s pretty good.  (We’ll talk more about breads in a later blog).  In addition, a serving of Flatout contains just 10% of the daily allowance for sodium in a 2,000 calorie diet.  Even better, it has no saturated fat or cholesterol.

A sandwich just doesn’t go down well without some sort of dressing.  But mayonnaise, which is one of my favorites, contains egg yolk and therefore some cholesterol.  However, there’s a healthy alternative in the deli section:

HUMMUS 2.jpg

Hummus is made from pureed chickpeas, olive oil, and additional flavorings.  It has a rich, savory taste.  And as you can see from the label above, it contains no saturated fat or cholesterol.  One serving (2 tablespoons) contains 7% of the DV for sodium.  Today, we’ll try some Athenos hummus.

*******

Let’s take what we have and make a sandwich!

FLATOUT 1

Step 1.  Lay the bread on a cutting board, rough side up.  Spread 2 tablespoons of hummus on one half of the bread.

FLATOUT 2

Step 2.  For some crunch, place lettuce, cabbage, or other leafy vegetables on the other half of the bread.  I chose some leftover Taylor Farms Mediterranean Crunch Chopped vege’s, which I obtained from the produce section.  (See previous blog.)  I also added some leftover miniature red bell peppers.

FLATOUT 3.jpg

Step 3.  Place 4 oz. fresh roasted turkey on the vege’s as shown below.

FLATOUT 3.5

Step 4.  Roll the flatbread from the bottom up, so that the last part rolled is the half spread with hummus.  The hummus securely “glues” the bread roll together.

FLATOUT TURKEY HUMMUS

Step 5.  Slice your bread roll in half.  If rolled and cut correctly, it should look like this:

Based on data from food labeling, as well as additional data from the Internet, I have totaled significant nutrient stats for the Flatout turkey rollup as follows:

  • Calories:  315
  • Sodium:  25% DV *
  • Saturated Fat:  0
  • Protein:  46 grams

Compare these stats with those listed on the packaged sandwich:  Their product is 420 calories; ours is 315.  And we’ve significantly reduced fat and sodium content, while boosting protein content.  I should mention here that I never advocate food I haven’t tried.  This turkey-hummus rollup is really good!

*My butcher was not sure how much salt was used in the turkey I purchased.  I did check a website for kosher turkey (kosher turkey is typically brined prior to being sold), and 4 oz. was listed as containing 8% DV of sodium.  I would not expect the Albertson’s turkey to have more than that amount, which theoretically would bring the total sodium count for this dish to 25% DV, much better than the 40% listed in the Dietz and Watson turkey sandwich.

*******

I have included photos of the following lunch menu which features the turkey-hummus sandwich as a main dish.  You may remember that in a previous blog, I recommended the lunch pail and containers pictured below:

  • Turkey-hummus rollup
  • Tomato/cucumber salad (also purchased at my Albertson’s deli)
  • Non-fat plain yogurt, with a package of Stevia added for sweetness (we discussed yogurt in last week’s blog)
  • Frozen blackberries and strawberries for the yogurt
  • Raw walnuts for the yogurt (you can find walnuts in the bakery section)
LUNCHBOX 1.jpg
LUNCHBOX 2

This finishes our walk around the periphery of the grocery store.  Please note that although we looked at an Albertsons, you can find similar foods in the periphery of your own local grocery store.

NEXT WEEK:  Let’s Talk About Bread

References: