Mediterranean Cannellini Couscous Salad

Holy yum.

Mediterranean Cannellini Salad 2

I stumbled across this book when I was working with a dietitian on a Mediterranean nutrition class. I’m still focusing on a soft diet with my dislocated jaw (sounds worse than it is.. basically, don’t get stressed and don’t grind your teeth, people), and we made this salad at each of the classes and it’s so.good. I adapted it a little but it’s super simple and great to throw together before work.

Mediterranean Cannellini Salad 1

Allow me to let you in on a little secret. The Mediterranean diet is what’s up. Studies are revealing its incredible protective benefits against heart disease and cognitive decline.

Mediterranean Cannellini Salad 3

Do the right thing for your head and your heart. Make a big bowl of this for salads for the week.

Mediterranean Cannellini Couscous Salad

Adapted from The Oldways 4-Week Mediterranean Diet Menu Plan

Salad:
1 cup couscous
1 cup vegetable broth
1 1/2 cups spinach, chopped
1 cup grape or cherry tomatoes, halved
1/3 cup kalamata olives, halved
1 can cannellini beans, drained and rinsed
1/4 cup crumbled feta

Dressing:
Zest of 1 lemon
Juice of 1/2 lemon
1/4 cup extra virgin olive oil
1/3 cup red wine vinegar
Dash of garlic powder

  1. Cook couscous in vegetable broth according to directions (hint: adding olive oil may help keep couscous from sticking together and to pot).
  2. Combine remaining salad ingredients with cooked couscous.
  3. Whisk dressing ingredients together and toss into salad.

1 Kaylie Signature

 

Minestrone

I’ve been considering bringing Dietetic Dish back.

minestrone

I know, I know. I’ve said this before. But I’ve been learning a bunch of things about cancer prevention, health, and survivorship at my community rotation in my dietetic internship and it’s too good to not share.

So, if you’re interested, you can check back in SOON for updates! If you’re not, then you’ll just have to get the brief version right here.

This soup. It has several cancer fighting foods in it. Yes. Tomatoes have lycopene, a phytochemical that helps protect your body against cancer. Lycopene is more available and better digested in cooked tomatoes and super high in things like tomato paste and tomato sauce (because how many tomatoes does it take to make tomato paste?!). This will make you feel better when you eat pizza but it’s also comforting to know that all those tomato-based soups you eat during the winter are extra good for you! And no, this doesn’t mean that raw tomatoes are bad or any less good for you, but something about heat breaks down the exterior wall of the tomatoes and allows the lycopene to be digested better. In the end, just eat the dang tomatoes.

minestrone 2

Garlic is also a cancer fighting food! Have you guys ever put garlic IN the oil that you’re heating on a stove before sautéing veggies? It helps flavor the olive oil! It’s pretty neat. I learned that from a friend who studied abroad in Italy. I talked about it at a lung cancer nutrition class and no one had ever done that. You should try it. Tonight.

Soups are pretty fab because you just kind of throw whatever you want in there and they provide leftovers for you for DAYS. Win win. And, if you have a crockpot – my husband just gave me a crockpot for Christmas, which I think makes me officially a wife (even though he got it because apparently not having a crockpot is an absurdity and completely unacceptable, as I have heard) – then you could throw all of this in the crockpot in the morning before work, come home, and voila. Soup.

minestrone 3

I’m pretty excited to do more with this crockpot but for now, we have soup. And lots of phytochemicals to bash down any chances of cancer.

Minestrone
Adapted from the Vegetarian Times

1 tbsp extra virgin olive oil
1/2 tsp dried oregano
1/2 tsp dried basil
1 medium onion, diced
6 garlic cloves, minced
1 cup chopped carrots
3 stalks of celery, chopped
1/2 c sun-dried tomatoes
1 can kidney beans, drained and rinsed
1 c frozen corn
4 c vegetable broth
1 15-oz can diced tomatoes
1 c whole wheat pasta

  1. Sauté the onion and garlic in the olive oil over medium-low heat with the oregano and basil until the onions are translucent.
  2. Add the carrots and celery and cook until slightly softened.
  3. Add the remaining ingredients and bring to a boil. Simmer for 20-30 minutes and enjoy hot.
  4. Add extra broth if reheating leftovers; the pasta absorbs a lot of the moisture.

Smashed Chickpea Salad

As a vegetarian pescatarian (does anyone feel like I’m being snooty when I say pescatarian? Should I just OWN it?), we don’t get a lot of opportunities to have tasty smashed salads.

chickpea salad 1

Like chicken salad. I use to LOVE chicken salad. Gah, there’s this place called the Carving Board in Winston Salem and they have the BEST chicken salad. True story.

chickpea salad 2

And now that I’m thinking about it, I guess there are opportunities for smashed salads. Egg salad. Tuna salad. I’m not really into tuna salad. Tuna isn’t really my thing. I got ahi tuna the other night at a new restaurant that my husband and I tried before Mockingjay Part 2 (THE BEST) and it was… different.

I digress.

chickpea salad 3

This, my friends, is an opportunity for you to have a non-chicken-salad-smashed-salad. Something to slather on crackers. Something to put in a wrap or on hearty whole grain bread. Something to dollop onto a bed of leafy greens. This chickpea salad is delicious. It really is. The dill makes it. And the finely chopped celery. My mouth is watering just thinking about it.

Smashed Chickpea Salad
Adapted slightly from the Oh She Glows cookbook

1 can chickpeas, drained and rinsed
2 stalks celery, finely chopped
3 green onions, thinly sliced
1/4 c dill pickle relish
1/4 c finely chopped red bell pepper
1/4 c low-fat cottage cheese
1 clove garlic, minced
1 1/2 tsp dijon mustard
1 tsp dried dill
3 tsp lemon juice
Salad toppings: black olives, feta, avocado, olive oil & balsamic vinegar

  1. Smash the chickpeas with a potato smasher or pulse in a food processor until chickpeas are roughly chopped into small pieces, but not smooth.
  2. Add remaining ingredients! Stir and enjoy!
  3. If choosing to do a salad, put chickpea salad over greens and add avocado, black olives, feta, olive oil, and balsamic vinegar.

1 Kaylie Signature

Veggie Nachos

It’s supposed to rain all week. And snow a little.

veggie nachos 1

I think March is mourning the end of our Spring Break. For real.

veggie nachos 2

We are going to pretend it’s NOT rainy and NOT cold and NOT gross and dreary and blegh outside. We are going to pretend it’s sunny and 75°F. Like that country song.

veggie nachos 3

For some reason, I have never made nachos. Until now. What is wrong with me? These are so delicious and super easy to make. Just lay down a bed of chips, toss whatever you want onto them, and then either microwave or broil for a bit. Winner.

veggie nachos 4

Veggie Nachos

Lime tortilla chips
Black beans
Avocado
Spinach
Black olives
Mexican cheese
Salsa
Sour cream or plain Greek yogurt

Lay down chips. Top with ingredients. Cook in microwave or broil just enough to melt the cheese. Top with salsa and sour cream or yogurt.

Cucumber and Black Bean Pasta Salad

Today is a monumental day.

cucumber bean pasta salad 1

Today is the day that I see Catching Fire. Freaking out, supah excited, can’t wait until 430pm.

If you are someone who is busy with Christmas (and birthday!) shopping and cards, a social life AND Catching Fire – plus, obviously, Pinterest and your Instagram Photo of the Day, maybe you’ll appreciate this pasta salad, too.

cucumber bean pasta salad 2

I made this on Black Friday, actually. I worked for an hour – yes, one hour instead of 6 like I was supposed to – and came home, sad, and ate this. It was like healthy comfort food.

Cucumber and Bean Pasta Salad

2 c pasta
1/2 cucumber, chopped
1/2 c black beans
1/4 c feta
1/4 tsp dried dill
2 tbsp olive oil
1 tbsp lemon juice
2 tbsp red wine vinegar

1. Combine all and serve chilled.