Heroes' Claire has the power to heal; this lunch will help provide longevity.
Every Monday for five weeks, I will post a recipe inspired by a Heroes character. The five recipes together will make a day’s worth of meals (breakfast, lunch, and dinner with an appetizer, entrée, and dessert). For week 2, I made a healthy lunch inspired by Claire.
Claire
The invincible Claire is one of my favorite Heroes characters. She has jumped from the top of high buildings, run into burning houses, been shot at least twice, and has had a portion of her head removed, a la Ray Liotta in Hannibal.
But seconds later, Claire is fine: she pushes her ribs into her body, twists her wrists back into place, or reattaches her skin and is as healthy as ever, ready for cheerleading practice or a fight with her dad or to save the world with Peter.
Food won’t give us Claire’s power of tissue regeneration or bone reconstruction, but it can provide longevity. Five food “groups” will promote longer lives and general well-being, according to WebMD:
- Soy products like tofu, edamame, and soy milk help manage cholesterol;
- Fiber-rich foods like whole grains, fruits, and vegetables can lower blood cholesterol and will make us feel more full;
- Antioxidants*, found in fruits and vegetables, “protect against heart disease and cancer, and also improve our sense of balance, our memory, and other cognitive skills”;
- Calcium products, build stronger bones and protect against osteoporosis; and
- Water flushes out toxins, keeps tissues hydrated, and helps us maintain a high energy level.
This lunch – a sandwich, two sides, and a drink – contains all of the foods you need for longevity. It looks like there are a lot of steps, but don’t get discouraged. The directions may take up a lot of space, but the dishes are very easy to make.
Claire’s Healthy Lunch: Sandwich with Tofu Spread and Vegetables, Sweet Potato Fries, Cheese or Milk, and Water
Tofu Spread Sandwich with Vegetables; Sweet Potato Fries
Sandwich
Thai Tofu Spread
Grilled eggplant
Cooked kale
Sliced Tomato
2 slices whole-grain bread (the less ingredients, the better)
Thai Tofu Spread: This salad is extremely easy to make – you only need a spoon and two bowls – and packs a ton of flavor thanks to the peanut butter, lime juice, cilantro, and tamari in the sauce. Prepare the tofu spread according to the recipe on the Pittsburgh Post-Gazette website.
Grilled eggplant: Peel an eggplant, cut into thin rounds, brush with olive oil (a clean, unused paint brush works well), and sprinkle with salt. Grill on one side, flip, then grill on the other side. The thinner the eggplant slices, the less time they will need on the grill (mine took about 5 minutes).
Cooked Kale: Pull the kale off of the stem; chop or tear into small pieces. To take the bitterness out of your kale, boil a small amount of water in a large pot (I like to use a wok), add the kale, and steam for five minutes. Remove the kale, sauté a teaspoon or two of olive oil in the same pan, re-add the kale with a sprinkle of salt, and cook briefly, just long enough to give the kale some extra flavor.
To Assemble the Sandwich: Spread the bread with the thai tofu spread and top with eggplant, kale, and tomato. Eat your sandwich cold or, if you have a Panini maker, grill your sandwiches.
Sides
Sweet Potato Fries: I use two sweet potatoes for two people. Cut them in half length-wise and cross-wise, then into fours, then into fries (I should have taken a picture here. If you cut them into wedges, you’ll be fine. The thinner the potato slices, the crispier your fries will be).
Toss your fries with 1 tablespoon of olive oil and salt – go easy because the salt will concentrate as the sweet potatoes shrink in the oven; you can always add more after they are cooked – and fresh chopped rosemary if you have it. Spread them out on a baking sheet in an even layer and bake at 400 degrees until the fries have achieved your desired crispiness, about 20 to 30 minutes.
Cheese or Milk/Soy Milk: If you add cheese to the sandwich, you won’t be able to taste it because the thai tofu spread flavors are so strong. Cut a slice or two and enjoy them on the side, or eat your dinner with a glass of milk.
Drink
Have a cold, refreshing glass of water to drink.
