Kale Taboulli

My friend Katherine was telling me yesterday that kale is a complete food, and if you could eat enough of it to satisfy your caloric needs, you would never need to eat anything else. I believe it. Kale is low in calories, strongly anti-inflammatory, high in antioxidants, has a decent protein profile, and it's packed with chlorophyll. Once you start eating kale, you crave it. As for quinoa, it is sometimes called a super grain, although it is not in the grass family and so is not a grain at all. But it is definitely a super food. Combining quinoa and raw kale into one salad, dressed with olive oil and lemon, creates a nutritional powerhouse, and it's so yummy I could eat it for lunch every day. In terms of bento, kale tabouli holds up much longer than parsley tabouli--you could easily make enough for three or four days.

Traditional tabouli is a labor intensive dish, but not this one. The great thing about substituting kale for parsley is that, while parsley does not chop well in the Cuisinart, kale stands up very well and even improves, becoming dark green and tender. You can make a big bowl of it in no time. Both have the same dark green flavor--you will be surprised that you can hardly tell the difference. Usually I chop the mint leaves in with the kale. Chop the green onions by hand so they stay clean and fluffy; they can get slimy in the food processor.

Lots of dark green kale chopped in the food processor; can of delicious Greek olive oil looms in the background.

Once you have the greens chopped--the bowl above took about 5 minutes--you add in the minced green onions, cooked quinoa and dressing, and that's it. For a real treat, include chopped tomatoes and cucumber. I read yesterday that you can freeze kale without blanching it. Really? I'm going to try freezing kale later and see how it holds up. Here is the finished salad:

Gee, a lot of the salad seems to have disappeared. Hmmmm.......

Kale Tabouli

1 big bunch of kale
1 bunch green onions (in winter use a minced white or yellow onion)
1 handful mint leaves (in winter use the contents of a mint tea bag)
1 cup dry quinoa cooked in 2 cups salted water
1 or 2 lemons, juiced
olive oil
salt to taste
1 tomato and 1 cucumber, optional

First, put the quinoa on to cook in salted water. While it's cooking, get out the food processor. Strip the kale leaves from the stalks, tear them into pieces and stuff them into the processor bowl, adding some of the mint leaves to each batch. You can pack in quite a bit. Put the lid on, being careful not to trap any leaves, and pulse it until the kale is chopped and moving freely. Process until the kale is finely chopped.

Chop the green onion by hand; use the green tops and all. (When I was a kid, we used the green and tossed the white. When I grew up, I was amazed that many people use the white part and throw away the greens!) Also dice the tomato and cucumber, if using.

When the quinoa is cooked, remove it from the heat and fluff it up to speed cooling. Once it is cooled, mix it into the salad. Dress with olive oil, lemon and salt: First, drizzle on olive oil a little at a time, tossing as you go. Stop when each leaf is lightly coated with oil. Next, add lemon juice a little at a time, tossing as you go, until it is a sour as you like. Then add salt the same way. Done!

A Week of Menus

Sometimes you don't sleep well, and you wake up tired, and you have no idea what to make for lunch. You consider taking it later, or just handing them cash and letting them buy whatever the cafeteria has to offer--but then you remember the time you visited and the children at your child's table were eating cold whole wheat tortillas topped with cold cheese; they told you it was "pizza." That's just wrong on so many levels.

So, by popular demand, here is a week of our go-to school lunches, all gluten-free, made with fresh local ingredients as much as possible. These can be mostly packed the night before; items that are packed in the morning have an asterisk.

Weekend Prep:
On Friday: Make sure lunch boxes are emptied and containers cleaned. Monday is bad enough without having to face putrescence.

Make jello cups or pudding cups or applesauce cups, enough for the week.

If you plan to bake cookies, freeze them IMMEDIATELY--out of sight, out of mind ; ) Make them the right size to fit into your containers. Cookies made with nut butter and granola can be very filling and nutritious, so even if your child eats nothing else, they won't come home starving.

Other make-ahead ingredients include pesto, boiled eggs, hummus, pasta and rice--one friend steams beets for the week and doles them out. Another friend's daughter wants pasta every day, so he cooks a couple pounds and just dresses a portion when he packs lunch. Hummus, pesto, pasta and rice can also be frozen in portions and thawed the night before. Heck, in an emergency, you can put a frozen lump of pasta and a frozen chunk of pesto in a container and instruct your diner to microwave it at school!

Spend 20 minutes planning your dinner and lunch menus; plan ahead when to cook extra for lunches. As much as possible, include lunch prep in your dinner routine. If you plan extras for lunch, put them aside right away! Have the containers chosen and ready, and while you holler "Dinner!" be packing up the lunch food before it ends up being someone's third helping.

A note on sides: For two kids, I have about twenty 4-oz lidded containers; that is a good size for most kids and adults, and you can underfill for tots. Ten are filled with jello on Sunday, and the rest are for packing sides. Have a few options, such as applesauce, cut-up fruit, cookies, edamame, dry cereal, 3-bean salad, cole slaw, steamed beets, etc.--whatever your diner likes that is easy to pack. If your child likes the cole slaw at dinner, pack a couple small containers for later in the week. Fruit is best cut up in the morning, but everything else can be packed ahead. If your child is staying after for sports, pack extra sides so they will have snacks for later.


LET THE MENUS BEGIN!

Monday: Leftover lasagne (or other leftover pasta), eaten at room temperature. Leftover green beans dressed with olive oil instead of butter so they won't be greasy when they're cold. Pack these into a sandwich box with a small ear of corn on the cob; they should fit snugly and not shift around. A little spinach or kale would be a pretty garnish.

Tuesday: Sushi rolls made with leftover short-grain rice and filled with tuna salad (or chicken salad, or vegetables). One roll per child, cut in half so it fits in the sandwich box. Fill the cracks with silicone cups of vegetables from dinner, such as steamed green beans and raw carrot slices. A bit of pickled or candied ginger is a nice addition.

Wednesday: Potato salad with other steamed roots such as golden beet, celeriac and carrot; add chopped raw celery and dress with mayo, salt and a drop of vinegar. Deviled egg. Steamed broccoli. A pickle would be good in this box.

Thursday: *Rice with sprinkles and steamed shrimp (or curry, or teriyaki). Warm the rice in the morning and let it cool while you do other things. Pack it firmly into half of the sandwich box and sprinkle with toasted sesame seeds and crushed nori. Top with shrimp, and fill the empty spaces with vegetables such as edamame and carrots.

Friday: Hummus (or other dip) with cut up vegetables, either raw or lightly steamed. (If your child has a sporting event soon after lunch, opt for steamed, as they are more quickly digested.) Put the hummus in a small lidded container; pack with the veggies inside a sandwich box with taller sides--this keeps the lid from popping off if the lunch is handled carelessly. Olives make a nice garnish.


Saturday: Use Vietnamese rice papers or lettuce leaves to make wraps. Layer lettuce, shredded veggies, rice noodles and/or lunch meat on the rice paper and roll it up. (Look on YouTube for instructions for doing spring rolls.) A couple wraps cut in half would fill a sandwich box. Garnish with cilantro leaves.

Sunday: Our last, and favoritest, go-to lunch: *Quesadillas! These are best made fresh. Have the cheese grated and everything else done the night before. In the morning, make the quesadillas and pack with a container of salsa and a portion of refried beans or bean salad. For super-yum factor and extra specialness, make a little layered dip with refried beans, salsa, sour cream, olives and chives, if you have those things around.

After a while, you will come up with your own "go-to" menus--anything that is easy for you to prepare and something the kids like to eat. In time, we hope they will start making their own darned lunch. Making lunch every day is a big commitment, and not always an appreciated one, but with a little planning it can be much, much easier. And without planning, there is always apples and peanut butter!