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“I first had this salad in a charming hotel in Terracino. A beach resort for two thousand years, conveniently located along the Appian Way south of Rome, Terracino is the site of an ancient temple to Jove perched high above the Tyrannia sea, with the town nestled at its base and sprawling down to the blue water. Cicero had a villa near here, and Trajen left his mark in the area. This salad was called “Fantasy Salad”, presumably because of the rich mythological history of the area, connected to both Jason and Ulysses. I enjoyed this crunchy salad, rich with protein and antioxidants, as I sipped “aqua minerali frizzantei” and watched the Italian families splash in the sea.”
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Whether dashing between meetings, rushing to transport kids from one activity to another, or trying to squeeze a few errands into a short lunch hour, fitting lunch into your day can be tough. Too often, individuals skip lunch because they don’t have time. However, eating a well-balanced meal in the middle of the day provides fuel for the body to perform at its best for the remainder of the afternoon. No matter how little time you have for lunch, it’s possible to eat well anytime, anywhere.
Lunch for Italians varies widely depending on their employment and community. The traditional lunch or pranzo would be the main meal of the day. Shops close, streets empty from about 1:00 to 4:00 pm. People return to their homes and families for a large social meal consisting of at least two courses: a "primi" or first course of pasta and a "secondo" or second course of meat. Vegetables and fruit are also common. After this large meal, traditional families may take a nap until it is time to go back to their shop where they will work until about 8:00 pm.
This pattern of eating is changing as Italy's work environment becomes more like ours. In larger cities, workers will most likely not return home for lunch but eat in local trattorie. They may also grab fast food, which in Italy is a pizza a taglio (pizza slice) or panino (sandwich). These may be eaten while walking or standing in a "bar" which sells coffee and light food.
Some Italians have adopted the habit of eating a packed lunch at their desks, as Americans do. The tradition of eating large family meals at mid-day provided social opportunities for family members to interact, as well as nourishing foods and a rest period to nourish the body and rejuvenate the spirit for the remainder of the work day. Because the entire community participated in the same schedule, shop keepers did not need to worry that they would be losing business while they ate and slept in the middle of the day.
Choose one of the following lunch ideas to keep you energized.
Lunch Menus
Choose one daily
Serve any of these menus with sparkling water
Menu #1 “Fantasy” Salad with Whole Grain Roll 403 calories
Italian Green Salad
4 cups chopped dark green romaine
1 fresh tomato or 6 grape tomatoes
1 hardboiled egg
1/4 cup canned or fresh corn
1/4 cup canned beans (white, black or kidney)
1 teaspoon grated hard cheese (Pecorino, or Parmigiano Reggiano)
2 teaspoons extra virgin olive oil
1 teaspoon balsamic vinegar
Combine all ingredients and toss well. Serve with a whole grain roll.
Woman’s World Diet Alternative: Prepare 4 cups mixed salad, 1 cup canned beans, one hardboiled egg and 2 tablespoons vinaigrette.
Menu #2 Italian Chicken Sandwich 336 calories
Italian Chicken Sandwich
2 ounces cooked chicken breast, sliced
2 slices of whole wheat bread
Tomato slices
Romaine lettuce
Tuscan red peppers (canned)
1 teaspoon low fat Italian dressing
Assemble sandwich with all ingredients. Serve with a fresh ripe pear.
Menu #3 Chilled Pasta Fresca Salad 650 calories
Chilled Pasta Fresca Salad
1-½ cups elbows (or other favorite short tube-shape pasta), cooked al dente and drained
1/2 cup cherry tomatoes, halved
1/2 cup broccoli florets or zucchini slices, raw, chopped into small cubes
2-3 large spicy olives, pitted and chopped
1/2 cup celery
1/4 cup chopped red bell peppers
1 thick slice of red onion, chopped fine (about 2 tablespoons)
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“I was invited to a beach party my first weekend working for the UN in Rome. About 10 Italian women, along with women from many other countries, worked together to make this fresh pasta salad. It was wonderful. And also wonderful was watching the energetic children gobble it up….something I wasn’t used to with American children. The Italian children, like their parents, seem to appreciate high quality, good tasting, simple foods. I have seen them eat tomatoes like American children eat candy.”
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2 teaspoons pine nuts
1 small clove garlic, crushed
1 teaspoon extra virgin olive oil
1 sprig fresh basil leaves or 1/4 teaspoon dried basil
salt and pepper to taste
Cook pasta according to package directions. Drain and set aside. Toss vegetables, oil and seasoning into the pot in which the pasta was cooked. Add pasta and shake over heat for a few seconds to warm vegetables and blend flavors (do not cook).
Serve with 1 ripe peach for dessert.
Salad variations:
Capers add a wonderful burst of flavor.
2 ounces cooked, chopped chicken breast boosts protein (and of course calories).
Double the recipe, refrigerate and have leftovers cold, adding 1/2 teaspoon balsamic vinegar (will keep for two days).
Woman’s World Diet Alternative: 1 1/2 cups hot pasta, 2 cups steamed veggies, 1 teaspoon olive oil, 5 spicy olives, 2 teaspoons pine nuts and seasonings.
Menu #4 Easy Minestrone Soup & Salad 313 calories
Easy Minestrone
½ cup dried cannelloni or navy beans, soaked for 8 hours (Discard water. Canned
beans may be used but will be softer)
8 cups water
2 slices bacon
1 small can peeled tomatoes ( or 3-4 raw tomatoes, peeled)
1 large red onion
2 cloves garlic
2 small carrots
2 stalks celery
1 potato
1 zucchini
½ package frozen spinach or 2 cups fresh
½ pound savoy or white cabbage
2 tablespoons olive oil
1 sprig fresh marjoram or ½ teaspoon dried
½ teaspoon thyme
1 teaspoon fresh parsley
salt and pepper to taste
¼ cup Barilla Ditalini pasta, uncooked
1/3 cup Parmesan cheese, grated
Dice bacon, onion, garlic. Saute in oil until golden brown.
Add beans, broth and water, herbs and tomatoes. Cover and simmer for 1 hour.
Add diced carrots, celery, potato and zucchini, continue to simmer for 1 additional hour.
Add spinach, parsley and shredded cabbage with uncooked pasta.
Simmer for ½ to 1 hour until vegetables and pasta are soft. Check seasoning and add additional herbs, salt and pepper to taste. Sprinkle with Parmesan cheese.
Serve with an orange for dessert.
Makes 6 servings. If made ahead, omit pasta and add 1 cup cooked pasta when warming.
Woman’s World Diet Alternative: 1 shelf-stable canned minestrone, heated with one cup spinach and one slice of bacon
Caprese Salad
1 ounce mozzarella cheese
1 sliced tomato
1 teaspoon olive oil
1 fresh basil leaf, chopped
Salt, to taste
Layer mozzarella cheese on tomato slices . Drizzle with olive oil. Salt to taste and finish with basil.
