Bag Lunch: Healthy Meals on the Go

Arugula with Steak, Lemon, and Parmesan

Corn Soup

Mango Lassi

Arugula with Steak, Lemon, and Parmesan

One of our favorite salads. We love the flavor combination of the spicy arugula, the clean citrus, and the rich, grilled flavor of the meat -- plus the bite of the Parmesan! It’s important to buy hormone- and antibiotic-free meat, and because there are so few ingredients, make sure your olive oil and balsamic vinegar are of especially good quality so the flavors will be well developed. This is probably best served at home for lunch, but it can also be sent in a lunch box as long as the greens aren’t dressed ahead of time -- send the dressing on the side.

Eight servings

• 3 tbsp. extra-virgin olive oil
• 2 1/2 tsp. lemon juice
• 1 1/4 tsp. balsamic vinegar
• Dash salt
• Dash pepper
• 3/4 lb. beef tri-tip
• 1/2 lb. arugula
• 3/4 cup shaved Parmesan cheese

1. 1. To make the dressing, combine the olive oil, lemon juice, balsamic vinegar, and salt and pepper. Set aside.
2. 2. Grill the beef tips to medium rare; let cool ten minutes. Slice thinly.
3. 3. Toss arugula with dressing and top with beef and Parmesan.

Corn Soup

Corn is a culinary hallmark of late summer and early fall, and this delicious soup highlights its natural sweet creaminess. If the flavor of cilantro is too strong for your liking, try replacing it with a mixture of Italian parsley and your favorite garden herbs. Sending this one to school is no problem -- just get a good hot food Thermos like the one from Laptop Lunches [1]. Its small lunch jar holds 18 fluid ounces and is perfect for soups, stews, and other foods that need to stay hot.

Eight servings

• 1 tsp. olive oil
• 1/2 cup diced onion
• 1 tsp. minced garlic
• 1/2 tsp. ground cumin
• 4 cups fresh corn kernels
• 2 1/2 cups diced red potato
• 1/2 tsp. kosher salt
• 1/8 tsp. freshly ground
• Black pepper
• 1 quart vegetable stock
• 6 oz. 1% milk
• 1 tsp. chopped cilantro

1. 1. In a 6- or 8-quart stockpot, heat oil over medium heat. Add onion, garlic, and cumin and sauté for five minutes or until the onions are translucent.
2. 2. Add corn, potatoes, salt, pepper, and stock. Bring to a boil. Reduce to a simmer and cook for twenty minutes or until the potatoes are done.
3. 3. Add the milk and cilantro and stir to heat through.
4. 4. Serve with a fresh salad.

Mango Lassi

A lassi is a common Indian beverage and a great afternoon snack. Mangos are traditional in this drink, but berries, stone fruit, or just about any other fruit would be a delight.

Eight servings

• 2 1/2 mangos, peeled, pitted, and diced
• 2 1/2 cups nonfat yogurt
• 8 ice cubes
• 2 cups nonfat milk
• 1 1/2 tbsp. honey

Combine all ingredients in a blender and process until smooth. Serve.

Credit: Getty Images

Ann Cooper, as director of nutrition services for the Berkeley Unified School District, in Berkeley, California, works to transform cafeterias into culinary classrooms for students. Her latest book, cowritten with Lisa M. Holmes, is Lunch Lessons: Changing the Way We Feed Our Children. Visit her Web site [2].