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

 

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Asian Cabbage Wraps

DAY FOUR LET’S GO.

cabbage wrap 2

Feeling good. Feeling real good. I was actually a little worried about these cabbage wraps because 1) I’ve never had cabbage 2) I ate them RAW (and later realized you are supposed to boil or steam them, so I changed the cooking directions accordingly) but on a positive note, I got about 6 cabbage leaves for $0.19! Way cheaper than bread, definitely gluten-free (and paleo, I would assume?), and full of tons of nutrients. And vegan, not to mention. But the word usually scares people away. [The hard-boiled egg not pictured but also eaten with the meal – def not vegan. Don’t worry, peeps. Still getting my nutrients.]

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I noted below the recipe directions, but you can add so many things to this! I whipped this together really fast because I was hungry and lazy, but the combinations are essentially endless. You can also fold the leaves and make these into little rolls, almost like spring rolls.

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I love love love lettuce wraps at places like PF Chang’s and am super excited to try millions of combinations (strawberry salsa on blueberry and quinoa cabbage/lettuce wraps? caprese? egg salad?!).

cabbage wrap 4

Asian Cabbage Wraps

1/4 c cooked brown rice
6-8 large black olives, chopped
1 mini bell pepper, chopped
1/2 small tomato, chopped
1 tbsp lemon juice
2 tsp soy sauce
Pinch of ginger
Pinch of garlic pepper
1 tsp olive oil
1 large green cabbage leaf

1. Boil cabbage leaf for a couple minutes, until slightly softened.
2. Cut out the stem by making a V in the leaf.
3. Combine the remaining ingredients in a bowl.
4. With a slotted spoon, scoop out the brown rice mixture and spoon into the cabbage wrap.

Note: You can add lots of veggies to this! I was hungry and lazy and wanted to go ahead and eat, but carrots would be a great addition, and for non-FODMAP diet followers, edamame or diced onion would be yummy!

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.

Salad-Stuffed Pasta Shells

Hi. I apologize.

salad stuffed shells 1

For all you new followers, you probably think I’m a terrible blogger. Inconsistent. Eating cream cheese stuffed pumpkin muffins instead of blogging. Forgetting about you.

I promise. It is quite the contrary. Let’s just say this week has been a little… crazy. But now I am going to bombard you with recipes. Except. Not on the weekends. Because I’m trying this new “Monday through Friday post” thing except I need to be posting FIVE days a week, NOT two or three.

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DON’T LEAVE. Because if you leave, you won’t get to learn about these delicious shells. That house a salad. I got this idea from Pinterest, clearly, because Pinterest is where dreams go to live and homework, priorities, and responsibilities go to die. But in a good way.

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So back to the shells. These are extremely versatile. You just make a salad in a bowl and shove it into some shells. Easy enough. If I can do it at 4:45pm before I have to leave at 5:15pm for my night class, you can definitely do it. And hey, maybe this is a good way for parents to start getting their kids to like salads: stick it in a pasta shell. [If you can’t tell, we are still on the toddler section in my Lifecycle Nutrition class.]

Salad-Stuffed Pasta Shells
Inspired by Good Dinner Mom

4 pasta shells
1/2 roma tomato or a small tomato, finely diced
2 mini bell peppers, finely diced
2 tbsp finely chopped carrots
1 tbsp finely chopped green onions
1 tbsp shredded cheese
1-2 tsp Greek dressing

1. Cook pasta shells according to directions.
2. Combine remaining ingredients in a bowl, then stuff shells with salad.