AIR TRAVEL FOOD FARE

Air travel was fun! Departure and arrival at your destination was on time and a pretty decent meal was served – even in economy class!

That’s how it used to be. Infuriatingly, no longer true. We’re all familiar with cancelled flights, hour (or more) delays, and when heaving a sigh of relief that we’re finally airborne, a soft drink and mini- bag of pretzels is supposed to satisfy. What’s a traveller to do?

Consider packing the meal of your choice. Be in control; cook at home, dine on what you like at 30,000 feet. It’s cheaper and infinitely healthier than buying fast food served up at airport concessions. For a total meal, add a container of salad greens, separating the dressing to pour on as needed, a yogurt, a piece of washed fruit. (the bowl of fruit you see at the airport is probably not washed) , cake and/or cookies. Wrap in a styrofoam container and tuck into your carry-on bag. You’ll be the envy of whoever is squeezed into the seat next to you.

HALF A DOZEN CARRY ON MEALS

Recipes may be doubled if desired.

Salmon Caesar Bagel (dairy)
makes 1

1 cup shredded romaine lettuce
2 teaspoons Caesar salad dressing
1/4 cup flaked cooked or canned salmon
2 teaspoon grated parmesan cheese
1 sesame (or other) bagel, cut in half
1 thin slice sweet onion
1 teaspoon softened butter or margarine

In a small bowl, toss the lettuce, salad dressing, salmon, and parmesan cheese. Spread cut sides of bagel thinly with softened butter or margarine. (to prevent sogginess.) Spoon the lettuce mixture on top of one half of bagel. Separate the sweet onion rings and add. Press remaining bagel half lightly on top. Cut in half.

Wrap tightly in plastic wrap. Refrigerate. Do not freeze.

Approx. nutrients: calories – 408 protein – 22g carbohydrates – 39g

fat – 18g cholesterol – 50mg sodium – 615mg

Pissaladiere (meat)
makes 1 serving

A variation of a popular street food in Nice, France. Any combination of cold cuts may be used. Marinated artichokes or capers may be added as desired.

1/2 sheet (about 4 ounces) pareve puff pastry
1 teaspoon dijon mustard
about 1/3 cup diced cooked turkey
2 tablespoons diced salami
2 teaspoons chopped black olives
2 teaspoons chopped sun-dried tomatoes
1 tablespoon low sodium catsup

Preheat oven to 400F. Place the pastry on a lightly floured board. Roll out to about 1/8-inc thick. Spread one half with mustard to within 1/4 inch of the edge. Arrange turkey and salami over. Sprinkle with the olives and sun-dried tomatoes and drizzle catsup over. Fold pastry over to cover as in a turnover. Wet edges with water and press together with a fork to seal or crimp with fingers. Cut two 1-inch slashes on top to allow steam to escape. Place on ungreased baking sheet. Bake in preheated oven for 20 minutes or until puffed and golden. Cool thoroughly on a wire rack. Wrap in wax paper, then aluminum foil. Refrigerate.

approx. nutrients: calories – 344 protein – 6g carbohydrates – 29g

fat – 23g cholesterol – 3mg sodium – 331mg

Sesame Baked Chicken
makes 1 serving

1/4 cup thinly sliced celery
2 tablespoons parsley sprigs
1 (5-6 ounces) boneless chicken breast (or pieces of your choice)
lemon pepper seasoning
1 1/2 tablespoons sesame salad dressing
2 tablespoons orange juice

Preheat oven to 350F. Spread celery over the bottom of a small baking dish along with the parsley. Sprinkle chicken on all sides with lemon pepper seasoning. Pierce several times with a sharp pointed knife. Mix the dressing with the orange juice and pour over chicken. Place on top of vegetables in baking dish. Cover loosely with aluminum foil. Bake in preheated over for 25 minutes, basting several times. Turn heat up to 400F. Bake 5-10 minutes longer to brown. Chicken is cooked when juices run clear when pierced with knife at thickest part. Cool thoroughly before placing in a tight lidded container.

Refrigerate.

approx. nutrients: calories – 364 protein – 31g carbohydrates – 6g

fat – 24g cholesterol – 91 mg sodium – 344mg

Roasted Portobello, Pepper and Provolone Sandwich
makes 1

1/2 medium red bell pepper, seeded and cut in 1/2-inch wide strips
1 medium portobello mushroom cap*
about 2 tablespoon olive oil, divided
kosher salt and fresh ground pepper
1 slice (about 1 ounce) provolone cheese
dried crushed oregano
2 slices multi-grain bread, toasted

*dice the stem. Refrigerate or freeze to use in soups or saute in an omelet.

Preheat broiler. Place red pepper and mushroom cap, frilly side down, on a small baking sheet or broiler pan. Brush with olive oil. Sprinkle lightly with kosher salt and pepper.

Broil 3-4 minutes until the red bell pepper is beginning to brown and mushroom has lost its raw look when pierced. Red pepper may be done before the mushroom. Remove and set aside. Brush one side of a toasted bread slice with remaining olive oil. Cover with the cheese and sprinkle with oregano. Arrange the red pepper and mushroom cap over. Drizzle with remaining olive oil. Press remaining bread on top. Cut in half. Cool completely. Wrap in plastic wrap and freeze. Remove from freezer when you leave for the airport.

approx. nutrients: calories – 448 protein – 12g carbohydrates – 24g

fat – 36g cholesterol – 25mg sodium – 482mg

Penne Pecan Salad with Tuna (dairy)
1 serving

2 tablespoons chopped pecans
1/2 scallion, very thinly sliced
1 tablespoon prepared pesto
1 1/2 cups cooked penne, (1 1/4 cups dry) *
1/4 cup frozen cut green beans, thawed
about 1/3 cup canned or cooked tuna, flaked
salt and fresh ground pepper to taste
2 teaspoons chopped fresh dill

*diagonally cut, smooth tube pasta

In a small bowl, mix the pecans, scallion and pesto. Toss with the cooked pasta, beans and tuna fish. Season to taste with salt and pepper. Spoon into a container. Sprinkle dill over. Refrigerate.

approx. nutrients: calories – 450 protein – 25g carbohydrates – 45g

fat – 19g cholesterol – 20mg sodium – 296mg

Smoked Turkey and Tomato Frittata (meat)
serves 1

2 large eggs
1 1/2 tablespoons non-dairy creamer
pinch salt and pepper
1 tablespoon olive oil
1/4 cup diced smoked turkey
1 medium tomato, cut in wedges
1/4 cup frozen, thawed, chopped spinach, squeezed dry.

In a small bowl, whisk together the eggs, non-dairy creamer, salt and pepper. Set aside.

In a 7-inch, non-stick skillet, heat the oil over medium-high heat. Add the turkey and tomato and saute 2-3 minutes or until turkey is beginning to brown at edges. Stir in the chopped spinach. Pour the egg mixture over and reduce heat to medium. Cover and cook 3-4 minutes longer or until center is set, lifting edges occasionally to allow uncooked mixture to flow to center. Fold over like a turnover. Transfer to a plate to cool. Wrap in wax paper, then in foil. Refrigerate.

approx. nutrients: calories – 363 protein – 17g carbohydrates – 13g