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

 

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

Cucumber Corn and Radish Salad

Why my leave of absence? 10 facts about what I’ve been doing the last month.

cucumber corn radish salad 1

1. I have officially nailed down two clinical volunteering opportunities. Double win.

2. My boyfriend has been in the hospital for a partial shoulder replacement surgery. The scar is wicked. So are his staples.

3. My kitten has gotten older and finally calmed down slightly. He sleeps through the night and just turned 3mo old.

4. I realized that I love slightly sweetened iced green tea from Starbucks (and iced caramel macchiatos!) and want to try the raspberry syrup instead of simple syrup in the green tea.

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5. I got this super cool water bottle from Target for $8.

6. I tried Jif Whips S’mores and let me just tell you, “EMERGENCY ONLY” written in Sharpie doesn’t mean anything to a girl with cravings.

7. I picked up the piano again. “Go the Distance” from Hercules is pretty freaking awesome. Just saying.

8. I have officially gotten over the stress of the fact that grad school starts up in a week and am on the “let’s get cute office supplies, and super awesome smelling lotion will totally keep my hands dry and make me happy” side.

cucumber corn radish salad 3

9. I installed a ceiling fan in my room. And when I say I, I mean my boyfriend. And it’s AWESOME. Fans are addicting and amazing and allow you to super cuddle up under your winter blanket in the summer. Win.

10. I have a goal to blog twice a week during the school year. Anyone wanna help me stay accountable?

Anyway, I made this salad forever ago but it’s tasty. Refreshing, light, and great to eat on the back porch with some wine.

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Cucumber Corn & Radish Salad

2 cucumbers, chopped
1/4 c corn
3 radishes, thinly sliced
1/4 c feta
2 tbsp fresh cilantro, chopped
1 tbsp apple cider vinegar
1 tbsp olive oil
Optional: mango coconut dressing from Fresh Market

1. Mix all.

Greek Egg Salad

I am about to get nerdy on you.

greek egg salad 1

So, as you have noticed, I have stopped with the Dietetic Dish posts because honestly, I don’t learn enough relatable material every week to give you 5 pieces of information.

BUT I am taking Research Methodology, and even though I will never ever ever be a researcher, I am learning. [WHAT.] Yes. Learning, people. So what am I learning about? Cinnamon.

greek egg salad 2

So, cinnamon is pretty awesome. I mean, I didn’t know the vast benefits of it until.. now. I’ve added it to muffins, pancakes, oatmeal, and smoothies randomly but it wasn’t a staple and just lived a calm life on my kitchen shelf. Wake up, cinnamon. You’re about to be used. Let’s learn about the [potential] benefits of cinnamon (potential because essentially no finding from research is 100% guarantee):

1. Cinnamon may increase insulin sensitivity and lower blood glucose.
2. Cinnamon may reduce inflammation.
3. Cinnamon may promote lipid metabolism in the intestines.
4. Cinnamon may reduce blood pressure.
5. Cinnamon may reduce cholesterol.

greek egg salad 3

Who’s sold? I know I am. I knew that cinnamon could help stabilize blood sugar, but I didn’t know all of these other things! Go add some cinnamon to your food.

Except, not this food. This food would taste weird with cinnamon. Dill? Yes. Cinnamon? No.

I [apparently] have a bad habit of making the same type of thing over and over. For example, Greek things. Greek mac and cheese, Greek pasta salad, Greek salad, Greek vegetable bowl, Greek egg salad… You get the point. But when you buy the ingredients, you have to use them up! It’s kind of like “How to Wear the Same Outfit 7 Different Ways” but with food.

Eggs are great. And egg salad is a delicious way to turn an egg into a meal. Add some spinach and bread and maybe a clementine or two and you have a [future]-RD-approved meal.

Greek Egg Salad

hard-boiled eggs // kalamata olives // feta // parsley // plain Greek yogurt
tomatoes // balsamic vinegar // dill // + spinach + bread if making sandwich

Greek Mac and Cheese

There are a lot of things that make me really happy.

greek mac

A fresh, clean bathroom counter before water marks get all over it.

A new ice cream carton that has melted slightly on the drive home from the grocery store.

Thunderstorms in the middle of the night.

Cats curled up on your lap.

Taking whip cream shots out of the container.

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The feeling right after a good workout.

Driving with the sunroof back for the first time in the spring.

Sleeping in on rainy mornings.

Mac and cheese of all types.

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Sometimes at work, I make lists of things I want to make. There are lots of different kinds of mac and cheese on there. I have also made lots of kinds of mac and cheese (ex: greek yogurtcapreseroasted vegetablepumpkinsingle ladymac and cheese for twospicy avocado, and mac and cheese cups). It’s probably my ultimate comfort food. Along with ice cream. And chocolate. And wine..

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Can I also just say that, looking through these old mac and cheese posts, my life was so much more interesting back then. I mean, my life now is just school + homework + study. Repeat. And Parenthood. Cheers to more exciting life moments and blog posts. And delicious dinners.

Greek Mac and Cheese

1 1/2 c pasta
1 1/2 tbsp butter
2/3 c milk
2 tbsp white whole wheat flour
1/2 c roughly chopped artichokes
1/3 c chopped kalamata olives
1 small tomato, chopped
Handful of spinach
1/2 c shredded mozzarella
1/2 c feta
Italian breadcrumbs
Parsley + feta to garnish

1. Cook pasta according to directions.
2. Melt butter over medium-low heat then add milk.
3. Take off heat and whisk in flour. Add in remaining ingredients.
4. Place back on heat, if necessary, to allow the cheese to melt. Add in the pasta and stir to combine all ingredients.
5. Bake on 400°F for about 7 minutes, or until cheese is melty and breadcrumbs are slightly toasted.