Continental Lunch

Continental Lunch is an assortment of some of the well known dishes belonging to various Western European countries, usually consumed for a lunch meal. ‘Continental food’ refers to the cuisines of European as well as other Western countries and includes foods belonging to German, Dutch, French, Italian, Swiss and other regions. Both vegetarian and many non-vegetarian dishes are popularly eaten for lunch.

Healthy Ingredients

Plenty of fresh garden vegetables find use in Continental Vegetarian Lunch dishes. They include eggplant, tomatoes, cucumbers, onions, carrots, potatoes, beans and peas. Salads include greens other than the traditionally used spinach and lettuce leaves. Dandelion greens, radish, rocket and other greens maybe used, either alone or in combination. Dried legumes including beans, lentils and peas make an appearance in main dish casseroles and soups. Mushrooms, principally porcini and Portobello type mushrooms are used heavily to add unique texture and flavour to a variety of soups, salads, appetizers as well as main dishes. While certain dishes are served hot there are some others that require to be presented cold.
 

Among cereals, rice, wheat, barley and other grains are a constant feature in continental vegetarian cuisine. Most meals, especially lunch, include some form of bread, pasta, rice or usually polenta (ground maize). Most often these are made of whole grains.
Mediterranean and other cuisines make use of Olive oil, herbs and spices like anise, parsley, fennel, and oregano; a variety of cheeses, garlic, onions, chives, and celery. Varied sauces, dressings and condiments help flavour lunch dishes.

Preparations

Vegetarian dishes include Mushrooms in tomato and white wine Sauce, cheese stuffed bread rolls, marinated egg plant, spinach spaghetti, stuffed tomatoes and many more. 
 

Continental non-vegetarian lunch dishes bank heavily on the use of mutton, beef, fish, and poultry to prepare dishes such as baked continental chicken, Shepherd’s Pie, Crock Pot beef/mutton, casseroles, stuffed poultry and so on.

Typical Healthy Continental Lunch

• ·        Starter  or Appetizer – Watercress stuffed eggs, Baked or grilled Mushroom, Chicken cutlets coated with sesame seeds.
• ·        Soup – Bean soup or Clear  Chicken and vegetable soup
• ·        Salad – Tomatoes, spinach, lettuce, mushroom, rocket leaves, radish, onions for vegetarians. Cubed boiled eggs, chicken, fish pieces, tuna or shrimps may be added for non-vegetarians. A vinaigrette dressing may be used.
• ·        Main dishes – Cottage cheese stuffed tomatoes and bell peppers; Baked fish or Chicken Casserole.
• ·        Rice or Noodles – Spinach Spaghetti or Peas and cauliflower pilaf or Baked pasta, Italian risotto or Polenta which is often eaten along with bean enchiladas, or falafel etc.
• ·        Desserts – Mostly made with fresh fruits.

Use of several :

·        types of fresh vegetables, fruits

·        whole wheat breads/flours, legumes,

·        healthy cooking fats such as Olive oil in limited amounts,

·        nuts like almonds, walnuts,

provide a good balance of energy, fats and proteins along with essential vitamins, minerals and antioxidant nutrients. These ensure proper functioning of all organ systems.