Lentil Samosa Patties

For more information, questions, or to tell me about your story, please email me at lunchladycynthia@gmail.com. I would love to hear from you!

My apologies that it has been so long since I have blogged about one of my recipes as I have been busy trying to start my Lunch Lady Business while also trying to hold down my full time job, see my friends and family, and still have time for myself every now and then.  I have so many good things going on in my life right now though that in spite of the fatigue and occasional sleepless nights, I am happy. Smiling from the inside out. Excited about what the future brings....

Why have I been so busy?

I have begun cooking lunches for my friends and co-workers and trying to perfect this aspect of my impending business.

I will be catering an event for a friend in a few weeks.  My first large event!

I am searching for ways to make my Lunch Lady business my full-time gig, since I am so passionate about it and really enjoy surprising people with the healthy gourmet concoctions.

With that, here is my latest creation which I tried with my friends a few weeks ago and had rave reviews.  My Lentil Samosa Patties are full of folate and fiber from the lentils, cancer-fighters from the garlic, digestion-aids from the cumin, and low in fat. Vegan-friendly, too!

Lentil Samosa Patties (makes about 6 patties)

• 2 servings (~2 cups) red or green lentils, cooked
• 1T olive oil
• 1 1/4 t cumin
• 1 t garlic powder
• 3/4 c mix cooked peas and corn
• salt to taste
• mango chutney (topping for the burgers) (I like the one from Stonewall Kitchen, and they have other types of chutney so feel free to mix it up!)

1. Preheat oven to 400 degrees.  While the oven is pre-heating, take the cooked lentils and olive oil and process them in a cuisinart or blender until they are about the thickness of mashed potatoes.

2. Add the spices to the lentils while in the cuisinart and blend some more. Remove from the cuisinart, add the peas and corn mix.  Add salt to taste.

3. Mix all ingredients thoroughly and then form into patties about the size of your palm and about a half inch in thickness. Place on a foil lined cookie sheet, sprayed with cooking spray.

4. Bake patties for 40-50 minutes, or until patties have a think crusty layer on them and you can smell the spices.

5. Serve patties with mango chutney for a mix of savory and sweet.  Enjoy!

Greek Quinoa Salad

To contact me, please email me at lunchladycynthia@gmail.com.  I would love to hear from you! Stories, comments, Qs...

It has been awhile since I have blogged about my recipes. Mainly because I have been traveling - for both work and pleasure.  But I also have been metamorphosing into the next chapter in my life.  I am not sure what it will be but I know that my job no longer feels authentic or fulfilling; I have amazing friends who love me just a few states away and I could use more of their presence in my life; and I am ready for change. So while I am not sure what my next steps will be in life, I know that those steps are imminent.

Having gotten back from vacation in OR where I met up with my old high school friend, and having eaten fresh food made from the land while I was out there,  when I got home I was inspired to make something simple yet fresh.  This Greek Quinoa Salad is full of flavor, nutrients, and love.  The combination of fiber and protein from the cheese, quinoa, artichokes, and peppers will keep you full while the healthy fats from the olives will help fight belly bulge.  Vinegar for the dressing will rev your metabolism.  This salad will have your body saying 'thank you!'  :-)

Greek Quinoa Salad:

• 1 c quinoa (cooked according to package directions)
• 1 can artichokes, sliced
• 1/2 red pepper, sauteed with onions and garlic
• 10-15 kalamata olives, sliced
• 1/3 c feta cheese, crumbled
• white wine vinegar, to taste
• garlic powder, to taste
• salt, to taste

1. Mix all ingredients after they are prepped and enjoy.  Feel free to use bottled dressing instead of the vinegar and spices, should you be short on time or want to make this recipe even easier than it already is!

Carmelized Onion Points

For comments, questions, stories, please email me at lunchladycynthia@gmail.com.  I would love to hear from you!

I am thoroughly enjoying life at the moment.  I am ecstatic.  I find myself skipping down the street to the grocery store. I am in love with my life again and it feels amazing.

So, you may be wondering why I haven't blogged in awhile...and I apologize for the pregnant pause. But I was finding my way back to "the happy Cynthia" - the Cynthia that was smiling and glowing inside and out.  I am happy to say that I feel her making an appearance again and I can't wait to know her again.  

To answer the Q's that you may be wondering: No, it has nothing to do with "D" and actually "D" proved to be a great sales man but carried an empty bag.  I am happy and free again without him and it was liberating to say "no," mean it, and walk away still smiling.  Good ridden, D. Yes, it has something to do with enjoying my job again and working with great people.  And yes, it has everything to do with the amazing support network of my friends and family who I am slowly weeding through so that I always know accepting, caring love.

To kick off resurrecting "the happy Cynthia" my baby sis "I" and I had a girls day.  Exploring, shopping, and ultimately eating.  In celebration, I made a decadent appetizer of Carmelized Onion Points, which you can see "I" eating (above).  To quote I: "I don't even like onions and this is delicious!"

It's easy, healthy, with a sweetness that reminds you of summer.  The onion is full of fiber (inulin) and quercetin (shown to help with endurance and as an antioxidant).  The cheese adds protein and the bread adds more filling fiber.

Carmelized Onion Points

• 1 red onion, sliced
• 1/4 cup balsamic vinegar
• 1 t crushed garlic
• 1 T olive oil
• 4 slices pepper jack cheese, low fat
• 2 slices whole wheat bread (I like Fitness Bread from Whole Foods)

1. Toast the bread lightly and then slice the bread into halves or thirds.  Add cheese slices to bread and bake until cheese is slightly melted and bread is crispy.

2. Put the olive oil and garlic into a pan and wait until the garlic begins to sizzle.  Add the onion.  Add the balsamic vinegar. Turn the heat down and let the onion cook until it is stringy and malleable.

3. Add a small portion of onion to the bread with cheese.  Serve and enjoy!

Italian Stallion Pasta Salad

I would love to hear from you! Tell me your stories, post a recipe or comment, or feel free to ask Qs on this blog or email me at lunchladycynthia@gmail.com.

I have been doing some deep self exploration lately about life - what do I want from it professionally? what do I want from it personally? what mark do I want to leave on this planet as my legacy?  And while I probably have asked these Qs of myself before, I am asking them again.  I want to make better decisions for myself.  I no longer want to react to situations but rather want to lead with intention and know what it feels like to seek something that is organic to me.

Among work drama, condominium issues, and wanting to be surrounded by loving people (after spending time back in CT), I met an amazing person (who I will call "D") in an elevator one grumpy Monday morning a few weeks ago.  Conversation is easy and comfortable and being myself is never compromised.  I dont worry about the future or dwell on the past.  It just is. And it is lovely :-)

D is not Italian but it is his favorite place to have visited.  He has a very european way about him in the way that he approaches life, with candor that is unpretentious and genuine.  And, ironically, he has the features and coloring of an Italian even though that is not his ethnicity.  This pasta salad is my 'thank you' to the powers that be for introducing me to D as well as a thank you to D, as well.

Italian Stallion Pasta Salad is full of heart healthy grains (see more about the importance of grains here) , antioxidant-rich vegetables, and vinegar to rev your metabolism.  You can easily add tuna, for a boost of protein and omega-3s; egg for a boost of protein and biotin; salmon...and well, you get the picture. 

Italian Stallion Pasta Salad

• 1 box whole grain pasta (I like Hodgson Mills brand which can be found at Whole Foods, as well as in the natural/organic section of your grocery store)
• 3 ripe tomatoes, chopped
• 3 slices red onion, chopped
• ~1/4 c balsaminc vinegar
• salt to taste
• crushed red pepper to taste
• garlic powder to taste
• 6 leaves fresh basil, chopped
• ~1/8 c grated parmesan cheese
• 1.5 T pesto (I like Sauces 'n Love brand which can be found at Whole Foods)

1. Cook pasta according to instructions on box.  After it is done cooking, run cold water on the pasta to stop it from cooking and allow it to drain and cool.  Transer to a bowl.
2. To the bowl with pasta, add the rest of the ingredients.  Mix and enjoy!

Cherry Bran Wonders

Have you ever just wanted to eat through your frozen foods in your freezer because you were too tired to cook?  Yea, well - that was me this week.

I am exhausted.  I came down with a stomach bug last week and my appetite has not returned to normal yet.  And while losing a few pounds a la stomach bug isn't necessarily bad, I am a little hungry and want some decent food.

In the throws of my illness, saltines and fruit were my drugs of choice. Just the thought of certain foods threatened the breadth of my appetite when I was sick (Eggs! ewww. Peanut butter! not going to happen). Wanting something that could sustain me a bit more than my crackers and oranges diet, I decided to try to make myself muffins.  Low effort, high energy, and enough food for a few meals - perfect!

Using whole grains which have been shown to improve weight loss success and help with long term weight maintenance; dried cherries which are rich in antioxidants for anti-aging and high in melatonin which can aid in sleep which helps with weight loss; and other simple ingredients, I concocted something that my stomach could handle.  Cherry Bran Wonders!

Cherry Bran Wonders

• 3/4 cup dried cherries (Try getting these in bulk from Whole Foods: wholefoodsmarket.com)
• 1.5 cups oat bran (you can get this dry and in whatever quantity you want at Whole Foods: wholefoodsmarket.com
• 1 cup oatmeal
• 1/2 c brown sugar
• 1 egg
• 1.5 t cinnamon
• 1 t baking soda
• 1 t baking powder
• 1/2 t salt
• 1/2 c applesauce
• 1 T canola oil

1. Preheat oven to 350 degrees.

2. Mix all ingredients. Grease/oil muffin pan. Spoon ingredients into muffin pan until each muffin cup is 3/4 full.

3. Bake for 12 to 15 min, or until toothpick comes out clean.

4. Enjoy!

The 3 Foods Everyone Should Have In Their Diet

While I am not someone who thinks of what I eat as 'diet' foods, nor do I obsess over how much fiber I have had; how many servings of fruits and veggies I have had; or how many calories I have consumed; I do believe that certain foods are essential to my nutrition.  On that list of foods are those that are rich in monounsaturated fatty acids (aka MUFAs).

MUFAs have been shown to help people lose weight and keep it off, burn belly fat, reduce food intake, and much more.  The secret to why MUFAs are so great for us? They are healthy fats that can help with satiety.  Yep, HEALTHY fats.  Seems like an oxymoron, right?  These are cape-worthy super-fats that can help enhance heart health and protect against chronic disease.

MUFAs can:

• boost the number of calories burned within the first 5 hours after consuming a meal
• help you feel full on less calories, due to the natural fats contained in these foods
• help decrease body inflammation that can lead to co-morbid conditions, including heart disease and type II diabetes

So what should you add to your diet to ensure that you are taking advantage of these wonder fats?  Here are the Three Foods That Everyone Should Have In Their Diet

•  Nuts and nuts butters - people who ate peanut butter in their morning meal were less likely to binge late and remained fuller longer.  Nut butters are also some of the cheapest health foods on the market! Nuts are a wonder food due to the perfect combination of fat to fiber to protein. Try almond butter or almonds, which are higher in fiber than other nuts.  Add it to the power protein shake (on my site) or have it on some whole wheat toast.
• Olives and olive oil - People who ate olive oil had less inflammation in their bodies and controlled their hunger better than those who did not eat olive oil.  This wonder food is most often associated with the Mediterranean diet but olive oil can be used anywhere and on almost anything.  (think Rachel Ray, with her EVOO -extra virgin olive oil). I cook with it in almost all my recipes, so browse around for a recipe that catches your taste buds.
• Avocado - this amazing food can be found in guacamole, added to salads, used instead of butter for rich but mild flavor
• check out some of the recipes on my site, including the Mang-cado Summer Salmon and the Blue-n-Green Salad

For more information, stories, or Qs, please email me at lunchladycynthia@gmail.com

Cod and Sundried Tomato Saute

I had a great day today.  I went to the gym on my schedule, I ate when I wanted to and what I wanted to instead of being bound by meetings, I read...I took care of myself.  One of the most important and valuable things that we need to do and remind ourselves to do is take care of ourselves.  When we love and respect ourselves, we can give more of ourselves to other aspects of our lives (friends, family, work, children, etc...).

Part of respecting and loving yourself is making sure that you eat healthfully and feel good about yourself.  The mind-body benefits of healthful eating cannot best be captured in words, but is best understood once you experience it.  You have more energy, you sleep better, your mood changes, your body says 'thank you,' your cravings for other toxic food dissolve, and so much more.

Today, I took care of me.  And in taking care of myself, I cooked a delicious dinner of cod, which has high levels of DHA and EPA which have been linked to greater fat loss in people.  The mushrooms and spinach are high in water, fiber, antioxidants and folate which help make you feel full sooner and help fight cells damaged by poor eating habits, stress, sun, etc.

Cod and Sundried Tomato Saute

• ~1 lb cod, marinated in ~1/8 cup worsteshire, ~1/8 cup dry red wine, Spices of Provence, garlic, crushed red pepper (marinate for up to 3 hours in the fridge)
• ~1 c spinach
• ~1 package shitake mushroom (you can also use baby belle or portobello, but I like shitake because they nicely and gently absorb the flavors of your dish)
• 5-6 sundried tomatoes, sliced
• 2-3 white onion slices, chopped
• 6-8 kalamata olives, sliced
• ~3T pine nuts
• ~1.5T crushed garlic
• ~2T olive oil

1. Preheat oven to 350 deg.  Once oven reaches temperature, put fish into the oven (I use a metal pan) and cook for 20 min or until fish flakes.

2. In a satue pan on high heat, put olive oil with garlic and onion into the pan and cook until onion begins to brown.  

3. Next add the olives, tomatoes, and pine nuts and allow the flavors to mix.

4.To the satue pan, add the mushrooms and let them soften.  Last, add the spinach, sauteing until it wilts.  Sprinkle with garlic powder and salt.

5. Take the fish from the oven.  Take a portion of the sundried tomato saute and sprinkle with feta cheese.  Enjoy!

The Kitchen Sink Salad

 For comments, Qs, stories, please email me at lunchladycynthia@gmail.com.  I would love to hear from you!

I have been doing a lot of traveling these days - some for work and some for play...nonetheless it keeps me happy and open-minded to the world.  It makes me realize that there is life outside the bubble that I exist in among work, friends, family, and my home.

Most recently I returned home from a trip to CT, where I saw my best friend from childhood get married to her high school sweetheart.  Having grown up in CT, it was great to be back in familiar territory.  Moreover, I was surrounded by a select few friends from my childhood who knew me at my core.  And while a little less than a decade had passed since I had really seen these friends or spoken with them, it was as if only a day stood between our last conversation and the ones we were engaged in over drinks and dinner at this wedding.  Amazing - that even as kids we all saw each other and knew each other at our core.  We were as transparent to each other this past weekend as adults having found their identities as we were to each other as kids in elementary school.  How beautiful :-)

Upon returning home, I had little in my fridge to make for dinner.  A head of romaine, beans, olives, tofettes, and some other ingredients.  Nonetheless it was enough to craft a salad, even if the ingredients were a bit of everything, sort of like the kitchen sink!  The beans had filling, colon-cancer-fighting fiber; the tofu full of protein for muscle and metabolism boosting goodness; the olives full of healthy fats; and well...you get the picture.

Kitchen Sink Salad:

• 1/2 cup peas
• 1 heart of romaine, chopped
• 1/2 c kidney beans
• 3 spicy tofette patties (or ~1/3 of a package) (http://www.facebook.com/pages/Tofettes/97825364607)
• 2T gorgonzola crumbles
• 5 black olives, sliced
• garlic powder, to taste
• cumin, to tastse
• 3T dressing, of choice (I used: http://www.bolthouse.com/html/cs_thousand_island_n.html)
• 1/4 c cottage cheese (a delicious boost of protein, but I understand if it sounds too weird to add to a veggie salad...give it a try in a small amount - it's delicious and you can thank me later)

Mix all ingredients and enjoy!

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Mindful Eating and 5 Tips to Try Be a Conscious Eater

I'd love to hear from you! For comments, Qs please email me at lunchladycynthia@gmail.com.

I just came home from CT after seeing my long-time childhood friend get married.  We both grew up in CT, and while she lives in CT I have not been back in a almost a decade.  Needless to say that while I was excited to revisit my past home as well as some of the people that I know and love that grew up with me, I was also a bit terrified.  I mean, what if we had all changed so much that we had nothing to talk about? What if we don't recognize each other because we are all getting older, wrinkles and gravity making themselves at home on our faces and bodies? What if we all are succumbing to deteriorating genes, with saddles bags and spare tires setting in (and no, I am not referring to alternate modes of transportation)?

Scary thoughts aside, it hit me -  Screw it, I am just really happy to be here and enjoying the company of people that I love and that love me back. I don't want to worry about the past vs how we are now.  I just want to enjoy the moment.

Living in the moment (also referred to by my dad as 'being a dog' for dogs' abilities to forget the past and remain present) can help us all become more aware of our bodies, thoughts, and emotions.  This can also help us understand why we eat, since many of us use food as a divergence.

But check this out: mindfulness that comes from practicing yoga, meditation, and pilates has actually been shown to help moderate food intake and maintain a healthy weight.  Some of the food mantras that make yogis particularly successful at minding their weight include:

• slower eating
• savoring food's flavors
• eating only when your stomach is about to shrivel up and die it's so hungry

To get fit and practice more mindful eating as a means to aiding weight loss, try these 5 things:

• rank your hunger  -imagine a scale from 1 to 5, where 1 is full and 5 is that you want to eat your fingernails as your next meal.  Now, every time that you are hungry and about to eat, rank your hunger, noting your emotions as well.  If you are not at least a 4 on the hunger scale - stomach talking, thinking is blurry - then you may be using food as a divergence.
• log your food - seeing on paper how much you ate in a day may be startling, but may also help you become a more conscious eater.  You may be surprised at what you find, which can lead to more conscious eating. Log your food intake daily with columns for
• type of food
• portion of food
• time of day
• emotions feeling/events that just occurred
• hunger rating (see above)

• eat more (green) protein -  protein is harder for your body to break down so more energy is spent digesting it than other foods, like fats or carbohydrates.  Because protein is harder to break down, your body expends 20-30% more energy using protein as energy which not only boosts metabolism but also keeps you fuller, longer. Since animal protein produces a lot of greenhouse gases and may have unnecessary hormones/preservatives, try dabbling in greener protein sources a few times a week or more.  Some great non-meat protein sources include: seitan, gardein, tofu, and even fish.  Whole foods has some great non-meat proteins so check them out: wholefoodsmarket.com.
• drink before you eat - water, that is...often times, 60% of your hunger is actually thirst but we have lost touch with our bodies thirst and hunger signals.  So reach for a glass of water next time you are hungry.  If after 30 min you are still hungry then perhaps you truly are...
• exercise vigorously - vigorous, heart-pumping exercise has been shown to help dull appetite, while moderate exercise may stimulate it.  A dulled appetite may be able to help us feel true hunger when it hits and divert emotional or external hunger when it arises.  Shoot for intervals (1 min heart-pounding exercise, 2 min moderate exercise) for 30 or more minutes for maximum benefit.

Tell me what you do to test your hunger or how you effectively manage your weight!  Comments are welcome!


Happy spring 2010,
Lunch Lady Cynthia

Power Protein Shake

Food is what fuels our bodies and allows us to live rich and full lives.  Food can be nostalgic, romantic, lavish, simple, and so much more.  For some, however, food has become a narcotic.  And while I have written about this in a couple of my previous posts, it is becoming a bigger and more public issue, with our current generation of children being pegged as the 'first generation in decades to have a life expectancy shorter than their parents' because of the morbidity-mortality associated with childhood obesity.

Michael Pollan (who wrote about the epidemic in his book, In Defense of Food), David Kessler (who also wrote about the misgivings of the food industry in his book, The End of Overeating) and now Jamie Oliver (with his new show, Food Revolution) are all spreading the word about finding our way back to healthful nutritious food...and I am right there behind them in my micro-corner of the world teaching others how to easily cook healthful meals so that we all find our way back to eating well.  

For one of the simplest and best tasting treats (you will swear you are drinking a milkshake!) try my Power Protein Shake for breakfast, a snack, or to help stay on track with your diet and fitness goals.  The whey protein in it has been shown to help with fat loss and muscle maintenance, which is essential since muscle is what helps us burn more calories when we are still. 

Power Protein Shake

• 1 ripe banana
• 2 scoops whey protein powder (I like chocolate Designer Whey: http://www.designerwhey.com/)
• a sprinkle of cinnamon
• 1 cup almond milk or soy milk or regular skim milk
• 1 cup water

1. In blender, mix all ingredients and enjoy!

Mediterranean Tuna Salad

For Qs, comments, stories, please email me at lunchladycynthia@gmail.com

My food of the moment is FISH. From sushi to grilled to baked to canned, fish is such an amazing food.  Not only is it one of the lowest calorie foods that is packed with protein, but certain fish have been linked to improving mood (salmon and tuna), cardiovascular health (just about all fish, but especially salmon), and even fat burning and weight loss (cod).  After giving up any last traces of chicken or poultry in my diet, I am loving fish as a great source of lean protein, which helps keep your metabolism burning....and I find that my body is thanking me for my renewed love of fish via thicker hair and better appetite control among other health benefits.  Try eating fish 2-3 times/week for 2 months or more for body-changing benefits.  

This is my (small, and not last) homage to FISH!

Mediterranean Tuna Salad

• 1 can tuna (I tend to use alabacore, in water, no sodium from whole foods: www.wholefoodsmarket.com)
• 2T Caesar dressing (I like Ken's Lite Caesar: http://www.kensfoods.com/kf/products/productView.servlet?consumerProductId=8&productCategoryId=&productFlavorId=8)
• 2 sprigs cilantro, chopped
• 1 slice red onion, chopped
• 2T feta cheese
• 4 Kalamata olives, chopped
• garlic powder to taste
• salt to taste

1. Mix tuna with caesar dressing and allow tuna to absorb the flavor of the dressing

2. Mix the rest of ingredients with the tuna and season with salt and garlic powder. Eat and enjoy!

Mango-cado Summer Salmon

To contact me with stories, comments, suggestions, please email me at lunchladycynthia@gmail.com

I just returned from a business trip to Chicago.  The weather was gorgeous as I strolled along Lakeshore Drive and the Magnificent Mile. Not to mention that Chicago is one of my favorite cities - not only does it look like it benefits from personal maid service (and I mean I would be willing to eat a bite of my favorite food off the streets, obeying the '5-second rule') but it is also one of the friendliest and kindest cities.  Although I was not born anywhere near the midwest nor did I grow up there for any extended period of time, Chicago always feels like home to me.

Upon returning to my current home in Philly, I was greeted by more beautiful weather.  And although Philly has not felt like home to me - even though I have been here for almost 7 years now - I could not complain about the 70-degree weather, nearly cloudless sky, birds singing and geese mating - spring has come and summer is soon behind it.

I was inspired by the last few days of sun, happiness, and warmth which leads me to my newest recipe, Mango-cado Summer Salmon.  It is high in omega-3s from the salmon, which have been shown to have a positive impact on mood, and is rich in fiber and fat-fighting nutrients from the peas, and blend of mango and avocado.  This salad makes 'dieting' easy and makes eating well and healthy a no-brainer.  For anyone trying to get in shape for summer, this salad will help you reach your fitness goals with the right amount of protein, carbs, and fats to keep you satisfied without the calories.

Mango-cado Summer Salmon

• ~3-4 oz salmon, marinated in ~4T lite soy sauce, 1 T brown sugar, 1 T crushed garlic
• 2/3 c peas, steamed and then cooled to room temp
• 1/4 mango, cubed (or buy frozen, as there are some great options from whole foods: www.wholefoodsmarket.com)
• 1/2 avocado, sliced and cubed
• 1/2 cup brown rice
• 2 green onions, sliced
• 4 springs cilantro, chopped
• 3T balsamic vinaigrette dressing
• 2T orange juice 

1. Marinate salmon as indicated above for about 30 min at room temperature, or in the fridge for up to 12 hours (this is the option I tend to choose since I am always traveling for work and live alone...).  When it is done marinating, cook it for 20 min at 350 degrees.

2. Prepare brown rice as indicated on the package.  Once rice is cooked, set aside 1/2 c and allow it reach room temperature

3. Mix peas, green onions, avocado, mango, cilantro, and rice.  Add the balsamic vinaigrette and orange juice and mix.  

4. When salmon is done cooking, allow it to cool a bit (or let it reach room temperature).  Add it to the salad and enjoy!

Roasted Vegetable Medley, Reclaiming my Life part 4

For comments, Qs, stories, email me at lunchladycynthia@gmail.com

I spent an amazing Friday afternoon, lunching with one of best guy friends, whom I will call "Z." Z and I work at the same place and began our tenure at our company around the same time.  Z is such an amazingly warm, compassionate, friendly, kind person that is always uplifts me to be around him.  The best thing about Z is that no matter much time goes by, we can always connect back to where we left off.  Over lunch we discussed everything from my blog, to my end of chasing after life, to his marriage, to his bachelor party and tata bars.  Z is someone that I would want on my life boat if I was ever forced to row with a bunch of people to a deserted island and survive (and yes, these are the ways in which I prioritize who is in the circle and who is out...).  

Not only did Z help to re-center me this past week but the weekend before that I met with one of my best friends from college, whom I will call "I." "I" is also such an amazing person - she weathered molecular and cell bio with me at UConn, as well as relationships, divorce, and more.  "I" is always and will forever be one of my most cherished friends because I am the authentic "Cynthia" when I am with her.  

My friendships with Z and I remind me of summer - being with friends, grilling in the backyard, lazy afternoons spent enjoying our beer buzz...and each other's company ;-)

With that, I bring you the easiest eating well roasted vegetable medley which is reminiscent of grilled summer veggies:

Roasted Vegetable Medley

• 1 eggplant, sliced into 1/2 in pieces
• 1 squash, sliced into 1/2 in pieces
• 4T olive oil
• salt (for flavor)
• oregano (for flavor)
• crushed red pepper (for flavor)
• ~1T balsamic vinegar
• (optional) brown rice (~1 cup for one person)

1. If cooking brown rice, prepare according to directions

2. Preheat oven to 450 deg

3. While oven is heating up, take sliced eggplant and squash and put into bowl.  Coat with the olive oil, salt, oregano, and crushed red pepper and sprinkle over veggies and oil mixing around and sprinkling some more.

4. In pan coated with foil, place veggies in it.  When oven is ready, put veggies in oven and bake for 30 min or until edges of veggies are brown.

5. When ready to eat, take 1/2 c brown rice in bowl, and take a few slices of roasted veggies to put atop the rice.  Add the balsamic vinegar and additional spices as needed.  Eat and enjoy as a preview of summer...

Health benefits

• eggplant - a starchier veggie that has been shown to help fight fat; its color is also chock full of phytonutrients which can help boost metabolic processes including those involved in calorie burning
• squash -its yellow color makes it rich in Vitamin C which may help boost immunity as well as boost fat burn in certain metabolic processes
• brown rice - whole grains have been shown to help people lose weight and keep it off (compared with those who did not eat any whole grains) making brown rice important for weight control

Reclaiming  My Life Part 4 - Social Changes

This part of my 2010 resolution was about really prioritizing friends and family that make me feel like the best version of yourself.  Acquaintances are a dime a dozen but good friends can get you through those moments that make you question who you are and why you are here.

In 2010, I decided to get rid of 'toxic' friends or 'side dish' friends...those people that suck the energy from you and/or those friends that you think you want to spend time with but once you hang with them make you wish you were laying on your couch watching tv instead.  Studies have shown that positive social interactions have a corresponding positive effect on health, wellness, and morbidity; whereas toxic relationships have the opposite effect, and people have higher morbidity rates as a result, meaning they get sick more often and are more depressed.

If we give our energy to people that do not reciprocate the social buzz that you get from being with them and that do not make you feel like the best version of yourself, then why are they your friends?  Most days, I barely have time or energy to think about what I want for dinner...so, I decided to slowly remove myself from some of these unhealthy relationships to ensure that I am living my best life.  And my wish for you is that you do the same...

Sweet Caribbean Seitan

For comments, Qs, or stories, email me at LunchLadyCynthia@gmail.com...I would LOVE to hear from you!

We finally have some sun and warmth here in PA and it feels amazing after the winter of hibernation that we have had.  As spring and summer are fast approaching, I have been inspired by the flavors of the Caribbean.  Isn't it amazing what a little sunshine can inspire in us?  Happy thoughts of days at the beach, laughing with friends and family, bikes rides on trails or the boardwalk, and just enjoying life.

My latest trip to Jamaica as well as the recent dose of rays that we have had in PA brought back thoughts of delicious, fresh Caribbean food.  With that, try my Sweet Caribbean Seitan that is packed with protein, fiber, and other wonderful nutrients...you won't believe how eating well can be so healthy....

Sweet Caribbean Seitan

• 4-5 strips of seitan, cut and sliced (whole foods has some great versions of seitan: http://www.wholefoodsmarket.com/)
• 1/2 cup cubed mango (you can get this frozen in your freezer aisle, which is what I do to make life a little easier!)
• 1/4 cup black beans
• 1/4 cup brown rice, cooked
• 1/4 avocado, sliced
• 4 spring cilantro, chopped
• 1 slice red onion, chopped
• 1 cup spinach
• ~ 1t jerk seasoning
• ~3 T BBQ sauce (your choice! try for low sugar, low calorie)
• 2 T olive oil

1. Prepare brown rice as described.

2. While rice is cooking or after it is done cooking, put olive oil in pan on high heat and add seitan immediately.  Add jerk seasoning and allow to cook.  When seitan begins to sizzle, add the spinach and cook until spinach is of desired consistency.  You may add more jerk seasoning to the spinach while it is cooking to intensify the flavor. Set aside and let cool for a bit.

3. In bowl, combine beans, cooked rice, avocado, mango, cilantro, red onion.  Add the BBQ sauce and mix.

4. Add seitan-spinach mix to the above and mix some more.  Eat and enjoy!

Health benefits:

• seitan - a very lean, healthy, non-meat protein product (aka, wheat meat) that is high in protein and fiber and has a great meaty texture to satisfy the meat-atarians in your life
• spinach - you know the drill...
• mango - high in fiber, Vit A and C, potassium all of which have been linked to fat burning...now who wouldn't want that
• black beans - high in fiber and protein which can help you maintain a healthy weight and burn calories to lose weight
• avocado - a MUFA (monounsaturated fatty acid) which can help keep you satisfied as well as burn belly fat
• cilantro - linked to easing digestion as well as various other health benefits
• onion - contains quercetin which helps cells repair themselves from damage and can help with exercise endurance/performance

Soy-Ginger Tempeh

 

  

For questions, comments, stories, contact me at lunchladycynthia@gmail.com

I tend to be a monoeater.  A monoeater is someone who favors one type of food over an extended period of time.  While I like diversity, I find that if I have too many food options, I become overwhelmed and feel like I have to eat everything at once so that it doesn't rot in my fridge (being single makes buying food challenging at times because social events and outings mean that meals made at home can be inconsistent...and I hate wasting food, esp when there are people in crisis).  As a result, I find that I eat better and cook better when I limit myself to 3-4 meal types per week.  This limits what I have to think about buying for groceries as well as allows me to prepare my food during the weekend in batches and then just grab and go for work.

If you haven't tried mono-eating, give it a go.  Variety can be great but mono-eating is simple and makes you appreciate the flavors in each dish at different meals, experiencing flavors differently depending on what side dishes you might be eating or even what emotions you might be feeling. 

Right now, my food of the moment is TEMPEH and SPINACH.  Here is my recipe for soy-ginger tempeh:

Soy Ginger Tempeh Salad

• 1/2 package tempeh, cubed (I like: http://www.foodservicedirect.com/product.cfm/p/170786/Light-Life-Foods-Organic-Flax-Seed-Tempeh-8-Ounce.htm)
• 2 cups spinach
• 1t crushed garlic
• 1T olive oil
• 4T light soy sauce
• 1t fresh grated ginger
• garlic powder
• 1/2 c peas
• 1/2 c corn
• 3 sprigs chopped cilantro
• 1 slice red onion, chopped
• 3T ginger soy dressing

1. Take cubed tempeh and put into bowl with soy sauce, ginger, and sprinkle of garlic powder.  Marinate at room temperature for 30 min.
2. While tempeh is marinating, steam peas and corn in microwave, then let cool.  Also, chop the cilantro and onion and set aside.

3.When tempeh is done marinating....On stove, heat olive oil with garlic and let sizzle.  Add tempeh and spinach and cook until tempeh browns around edges.  Transfer to bowl and let cool.

4. Combine cooled spinach, tempeh with corn, peas, onion, cilantro.  Mix.  Add dressing.  Enjoy!

Health benefits:

• tempeh - a meat substitute that is high in protein and fiber so it fills you up on less calories than meat
• spinach - do I need to revisit this wonder-food? I didn't think so...
• garlic - may help lower cholesterol and is a powerful antioxidant, helping to repair cells
• ginger - a great spice that aids in digestion and may boost immunity, among other star qualities
• peas - high in fiber and low cal, so you fill up on just a small amount
• cilantro - also may aid in digestion, like ginger
• onion - contains quercetin, which recent research has shown may help boost exercise performance, and inulin, a special type of fiber that helps regulate insulin so your satiety is steady during the day

My Big Fat Greek Tempeh

 

 

 For comments, Qs, and to share stories, please contact me at LunchLadyCynthia@gmail.com

I had a revelation last weekend: I don't want to chase anymore.  In life, that is.  I mean, yes, of course there will be things that I need to work for in order to get (a promotion at work, for ex.) but overall I have come to a place of calm and contentedness where I don't want to chase after anything anymore.  Men included.  Status.  Material things.  I have been chasing after getting myself to a comfortable place professionally and I did it and (since my divorce) have been chasing after finding someone that I want to build a life with (well, that doesn't seem to be going as well as my professional path..) but I am exhausted by all the chasing that I seem to have been doing.  I'm done.

In chasing, you never get to enjoy the moment and cherish the people that you are with, or be present with what you are truly feeling and thinking.  It feels good to not be chasing anymore.  I feel liberated...like take my bra off and swing it around liberated.  If great things and people come my way - fantastic.  If not, I have so much life to live.  Why waste it wondering about the unknowns when I can just live through it peacefully?

My new mind set seems to be very European - Italian, Spanish, Greek.  You know...enjoy the moment...slow down...savor the people and flavors of life.  With that, I offer to my friends and fans My Big Fat Greek Tempeh:

My Big Fat Greek Tempeh

• ~3 cups spinach
• 1/2 package organic tempeh (I like: http://www.foodservicedirect.com/product.cfm/p/170786/Light-Life-Foods-Organic-Flax-Seed-Tempeh-8-Ounce.htm)
• ~1t crushed garlic
• ~1 T olive oil
• 1/4 cup hummus (I like: http://www.facebook.com/pages/Bobbis-Hummus/74690601576?v=info)
• 2T feta cheese

1. Saute olive oil with crushed garlic and tempeh on medium heat until tempeh browns around the edges.  Add in spinach until spinach wilts or is of desired consistency.

2. In bowl, put hummus and feta cheese together.

3. Add tempeh and spinach to hummus and feta.

4. enjoy!

Health benefits:

• spinach - high in B vitamins, fiber, and other vitamins and antioxidants which help fight disease and repair cell damage
• olive oil - a MUFA (monounsaturated fatty acid) which has been shown to help reduce belly fat and maintain satiety
• garlic - another anitoxidant which can help repair cells and is has been shown to help lower cholesterol
• tempeh - a form of tofu that is low in calories, high in fiber and protein and thus a great meat substitute which can help with weight loss
• hummus - pureed chickpeas so it is high in fiber and protein to help keep you fuller, longer...need I say more?

Mean Bean Cakes

To contact me - comments, Qs, stories - email me at LunchLadyCynthia@gmail.com

This recipe came to me after hearing from my ex, "S", who I have written about in previous posts.  He was the one who was creeping behind my back on match.com...yea, remember him?  He texted me a week or so ago and asked me if I wanted to join his running group that he is starting.  My reaction:

I'm sorry...did I miss something?  You cheated on me through match.com and then continued to contact me, probably just to be used as your toy.  When I asked you to meet so that we could just confront each other and then move on as friends, you refused.  So, am I out of line in thinking 'go f@*$! yourself!!' ??

And so, that is exactly what I told him.  And it was liberating.

With that, I moved on, washed my hands of his toxic narcissism, and hunted for my next healthy treat.  This recipe if high in fiber which can help lower cholesterol.  It is sinfully delicious and oh-so satisfying.  This recipe is for those who are all about eating well.  The flavors will capture your taste buds, and the healthy nutrients will help you lose weight.  The kick of flavor in the dish will help you stand up to whatever brick walls are in front of you...including standing up to cheating ex's ;-)

Mean Bean Cakes

(about 20 min prep time - one of my longer recipes to make)

• 1 can organic black beans
• 1/2 c corn
• ~1/5 t crushed garlic
• ~1.5 t cumin
• 1T olive oil
• 1/2 cup whole wheat bread crumbs (can be found at http://www.wholefoodsmarket.com/)

For the sides

• 2 c baby spinach
• 1.5 c mushroom variety, fresh if possible
• 1t crushed garlic
• 2.5T hummus (I like: http://www.facebook.com/pages/Bobbis-Hummus/74690601576?v=info) OR 
• 3T low-calorie, fresh salsa (I like the ones from Trader Joe's: http://www.traderjoes.com/index.html)
• 1T feta cheese crumbles

To make the cakes:

1. Preheat your oven to 350 deg

2. In a cuisinart, combine first set of ingredients (except corn) and puree until thick and smooth.  Remove from cuisinart (texture should be thick and mold-able with your hands) and transfer to bowl.  Add the corn and some salt, to taste.

3.Take the bean puree mixture and mold into 5-6 bean cakes.  Transfer black bean cakes into foil-lined pan and bake for ~40-50 min.

4. While the cakes are baking...Saute spinach, mushrooms, and garlic in pan until mushrooms are cooked (they look wet when cooked).  Transfer to bowl that has the hummus and feta cheese.

5. When cakes are done baking, transfer to bowl atop the hummus and cheese.  Eat and enjoy with the spinach and mushrooms.

Health benefits

• black beans - high in fiber and protein...beans may help reduce cholesterol and help keep you full with their mix of fiber and protein.  the black color of the beans may be a powerful cancer-fighter as well
• cumin and garlic - powerful spices that may help prevent disease and can help repair damaged cells
• olive oil - MUFA (monounsaturated fatty acid) which has been shown to help reduce belly fat and keep you satisfied
• whole wheat bread crumbs - the fiber in the whole wheat helps keep you full, adding to the effect from the beans
• spinach - do I need to sing its praises again?? ;-)
• mushrooms  -power food!  high in antioxidants that help with cell repair and low in calories
• hummus - fiber, protein, garlic are a healthy combo to satisfy you, keep you healthy, and help keep your cells from environmental damage

Heavenly Banana Muffins and Reclaiming My Life, part 3

Qs, comments, stories?  email me at LunchLadyCynthia@gmail.com

My dad has had high cholesterol his entire life.  He has a genetic predisposition, unfortunately, having watched his father suffer a heart attack when my father was just 9 yrs old.  My father later learned in his adulthood that he had inherited his dad's dysfunctional genes.  While my mom tried to cook healthy for my father and my sisters, she  never really mastered tasty healthy cooking.  My sister and father and I nicknamed some of her dishes for their atrocious delectable-ness..."vomit chicken" and "mish-mosh night" were terms we threw around my house on any given week.  Those nights we either scavenged after dinner for something more tasty or my father initiated the pizza call, making my sisters and I to be huge fans of the Pizza Police.  

Through all the healthy cooking that my mom attempted, my father seemed to secretly endorse eating habits that could only worsen whatever underlying hyperlipidemia he had.  My sisters and I loved taking my dad's car on trips and visiting his office because he always had a secret candy stash which we would raid, giggles and shrills of excitement swirled around us as the 3 girls indulged in chocolate and headed into candy comas.  The memories still make me smile

However, my father is now is in 60s and (while I do not want to go into specifics) is struggling to find a happy medium on his medication with his lifestyle.  Wanting my father to know what healthy delicious cooking is, I have decided to take matters into my own hands.  I begin with Heavenly Banana Muffins:

Heavenly Banana Muffins

(makes ~24 mini muffins)

1/2 c sugar

1/2 c margarine

1 egg

1t vanilla extract

1 c flour

1/2 c oats

1/2 c flax meal

1/2 t baking soda

1/2 t cloves (or 1/2 t nutmeg)

1/2 t cinnamon

2-3 very ripe bananas

3/4 c dark chocolate chips

1. Preheat oven to 375 deg F. Cream margarine and sugar.
2. Add eggs and vanilla to the butter/sugar mix.  Then add flour, baking soda, and spices.

3.Add bananas, oats, flax meal, chocolate chips.  Stir until well mixed.

4. Spoon into greased muffin holes and bake 10-12 min or until toothpick comes out clean.

Health benefits

• oats, flax meal - high in fiber with some protein and have been shown to help lower cholesterol
• cinnamon - a wonder spice which has been shown to help stabilize blood sugar levels, which is great for keeping you feeling sated
• bananas - high in potassium which is great for muscles and for de-bloating
• dark chocolate - high in anti-oxidants and also has been shown to help keep hunger away

Reclaiming my Life, part 3 - Mental/Spiritual

In addition to the physical steps I had been taking to get back to feeling like the Cynthia that I know at my core, I had started meditating.  Now, I know that many people struggle with accepting meditation as a treatment -whether that be medical or holistic - but the connection between mind and body has been documented over and over.  And, I know that my body talks to me - not only does it tell normal homeostatic things (hunger!; thirst!; stress!) but it also has led me to make some tough decisions because it knew before my mind knew what direction my life had to take. 

My mom had started meditating and sang its praises.  Like a typical mom, she constantly dropped hints to me on a weekly basis about how great she felt from meditation and that I should try it.  

Admittedly, I work in a high-stress job where I am responsible for other people as well as responsible for consulting on accounts worth millions.  I have been through a bit of personal turmoil - divorce, bad men, you know the drill...And, on top of it all, I had not been sleeping well for the last few months in 2009 which is what kick-started this detox/reclaiming my life.

I acquiesced....meditation?  why not?  In particular, I listened to: http://www.amazon.com/Guided-Meditations-Stress-Reduction-Bodhipaksa/dp/0972441425/ref=sr_1_2?ie=UTF8&s=books&qid=1266787351&sr=8-2.  

I can honestly say, even though I consider myself a pretty calm person, meditation has changed my life.  I feel calmer and am more accepting of whatever life throws my way, even though there is so much that I would like out of this lifetime (a loving partner, kids, professional fulfillment etc...). I am sleeping like a baby.  I am more conscious moment-to-moment instead of worrying about (fill in the blanks here).  My advice?  Just try it for a week, 30 min a day.  You, like me, will find yourself finding a connection with yourself, your loved ones, this earth and everything it has offer in a more meaningful and deeper dimension.

Angeled Eggs

On my detox to Reclaiming my Life, I have eliminated most meats (although I was down to foul and seafood prior to my detox...).  My body needs protein though.  Not only do I feel fuller when I consume protein but science has shown that bodies burn up to 20% more calories when digesting protein versus carbs or fat.  That is huge news for working off those holiday pies and cookies that have glued themselves to thighs and butts, my friends!  

With that in mind, and although I am eating organic and sticking to select protein sources, I have not eliminated eggs from  my diet.  I eat eggs from cage-free chickens so that I am doing my part to ensure that our food production system remains humane.  And, although the yolks have various health benefits, I tend to eat only the whites when I am looking for a quick protein fix without the fat and calories (egg whites have only ~20 calories/egg).

Being a grazer (yes, I like to eat like cows and sheep) and working in consulting does not allow room for snacking and preparing nutrient-filled healthy snacks throughout the day.  I have mastered the art of snacking on-the-go ensuring that I have apples, protein bars, and - yes! - eggs with me.  Here is my recipe for Angeled Eggs - tasty protein to keep your insulin steady with a twist on a mediterranean favorite...

For Qs, comments, stories, email me at lunchladyCynthia@gmail.com

Angeled Eggs

• 2-3 hard boiled eggs, halved and hollowed (ie, no yolks)
• ~4 T hummus (my fave is: http://www.ilovebobbi.com/)
• salt and pepper to taste

1. Boil eggs (put eggs in pan with water just covering the eggs, allow to come to rapid boil, once at rapid boil turn down heat and let boil for an additional 20 min) and set aside 2-3 eggs to prepare as your snack

2. Cut eggs in half, throwing away the yolks

3. Take the hummus and put into the egg whites where the yolks were

4. Add salt and pepper to taste

5. ENJOY!

Health Benefits

• eggs - this is such a complete source of protein and nutrients! protein to help keep insulin steady and prevent hunger as well as rev your calorie burn, biotin which has been shown to help with fat burn, Vitamin D which is essential for calcium absorption and fat burning...we LOVE eggs
• hummus - made from chickpeas which is a good source of protein and fiber, which helps keep you full and may prevent various diseases, including cancer

The Naughty Italian (just in time for Valentine's Day)

I live in Philadelphia, the city of brotherly love.  This wonderful city is still digging out from the snow-capades where it snowed up to 4 feet (happy 2010 to Philly, eh?).  I just finally dug my car out of the snow, as it had been parked on the street.  4 hours, one shovel, 2 L of water, and I am done.  

As I am shoveling out my car, I see the snow plow heading down my street to clean up the residual snow that frosted my neighborhood and I don't think I have ever been so happy to see state employees in my neck of the woods.  I waved to them and nodded as if they were celebrities that were touching my life with a bit of sunshine. I felt like I should thank them profusely!!...maybe even flash them a tata like it was mardi-gras?! Then again I live in Philly, not New Orleans.   Thank you snow removal people!!  You made my Valentine's Day day today!!

And, because I live in Philly, it would not be wise of me to talk about the city without mentioning South Philly. Not only is it where my dad grew up (he was poor but from a loving family; he is a true American success story today - I love, respect, and adore my dad so here is a teeny ode to him as well...) but South Philly today signifies what it means to be 'Italian'...bada bing! Restaurants are cash only; patrons are there for flavor and delicious comfort food - lasagna, homemade gnocchi, tiramisu that makes you want to cry it's so delicious. South Philly food = happiness

This Valentine's Day blog is therefore dedicated to my current city; my Dad (the man in my life who keeps me believing in my dreams); and fabulous Italian food...Enjoy!!  Try this Naughty Italian recipe with your honey and let your imagination do the rest ;-)  Not only is this lower in calories than most Italian dishes (sorry South Philly) but it makes you feel like you are in food euphoria without the guilty after-effects.

Send comments, success stories, and Qs to lunchladyCynthia@gmail.com!!

The Naughty Italian

• ~4 cups baby spinach
• ~1.5 t crushed garlic
• ~2-3 spicy chicken sausages, sliced (if you are cooking for 2 people) (my fave are from Lou's which does not use antibiotics and is fresh - I tend to buy them at Whole Foods: http://www.wellshirefarms.com/store/page8.html)
• ~1c Vodka sauce (I like Paul Newman's fresh sauce: http://www.newmansown.com/product_detail.aspx?productid=31)
• ~3T reduced fat parmesan cheese (I go simple here: http://brands.kraftfoods.com/kraftparm/parmproducts.htm)
• ~1/2 cup reduced fat mozzarella cheese
• ~1/2 t crushed red pepper

1. in saute pan coated with a drizzle of olive oil or with cooking spray, add garlic and let the garlic start to sizzle

2. once garlic is sizzling, add sliced sausage and let it brown just a bit

3. add spinach and sauce, and continue to cook until spinach is a bit wilted or is of your desired consistency

4. empty the saute pan contents into a bowl, then adding the mozz, parm, and crushed red pepper allowing the cheese to melt a bit

5. eat and enjoy...GREAT with a little red wine (merlot works well with this dish)

Nutritional value:

• spinach - high in fiber, folate, and low in calories so it fills you up, helps your cells repair themselves, and on minimal calories
• chicken sausage - great source of protein with a bit of flavor
• garlic - studies have shown it can help lower cholesterol and is a great antioxidant
• parm and mozz cheese - great sources of calcium with a bit of protein, but easy on the cheese...it can be addicting
• crushed red pepper - spicy has been shown to kick start your metabolism which can help burn additional calories