Basil-Lemon Cucumber, Tomato, Mozzarella, and Garbanzo Bean Salad

Holy hell of a long salad name, amen! I can't imagine saying the name of this Basil-Lemon Cucumber, Tomato, Mozzarella, and Garbanzo Bean Salad three times fast.

Anyone want to try?

Seriously, though, this salad is packed with all the good stuff. Cucumbers are dirt cheap right now, as are tomatoes, which makes this an easy recipe to feed a crowd. The recipe itself makes ten servings, which is perfect for a big BBQ or a summer picnic, but it can easily be halved or portioned to whatever size you want. Plus it is easy to make. SO easy! I basically cut stuff up, threw it in a bowl, poured the basil-lemon mix over it, and then tossed it in the fridge to sit and marinate for about an hour.

It's a strangely complex salad, in the best way? You get some bright acidity from the tomatoes and lemon juice, and then a cooling crunch from the cucumber, which balances it out nicely. The mozzarella adds just a touch of richness, while the garbanzo beans add some much-needed texture. And of course, what is summer without basil and lemon?

Not summer, that's what.

(On a side note: cucumber-lemon water is my drug right now. I am chugging that stuff by the gallon).

I got in the mood to make this because it is finally, finally getting warm here. And it's probably going to rain tomorrow since I just declared it to feel like summer. Colorado is sassy and likes to go against whatever weather anyone predicts. Wasn't there a Garfield comic once where the weather forecaster said that the estimation was between negative 50 and 1000 degrees? Well, that's Colorado. So I'm taking advantage of the nice weather while it lasts, and making a ton of summery food!

Hope it is just as nice where you all are (and if not, I'll send some good weather vibes your way! It's not like Colorado would listen to them anyway)

Basil-Lemon Cucumber, Tomato, Mozzarella, and Garbanzo Bean Salad
Serves 10

Ingredients:

• 3 large cucumbers, washed and cubed (a bit larger than dicing)
• 10 oz cherry tomatoes, halved
• 1 (15 oz) can no salt added garbanzo beans, drained and rinsed
• 8 ounces part skim mozzarella, diced 
• 1/4cup fresh basil, finely chopped
• zest of two medium lemons
• juice of four medium lemons
• 1/4c. olive oil
• 1/2t crushed black pepper
• 1/4t kosher salt

Instructions:

1. Combine cucumbers, cherry tomatoes, garbanzo beans, and mozzarella in a large bowl. Toss to combine, and set aside.
2. Meanwhile, in a small bowl, combine lemon juice, lemon zest, olive oil, black pepper, and salt. Whisk thoroughly for one minute. Pour lemon-basil mixture over the cucumber mixture.
3. Refrigerate for thirty minutes to 24 hours. Serve cold. Best served within four days.   

Nutritional Information:
Sodium: 209mg
Total Fat: 10g
     Saturated Fat: 3g
     Monounsaturated Fat: 5g
     Trans Fat: 0g
Sugar: 5g
Protein: 10g
Calories: 197

Update (Where I've Been) and some Pearl Barley Salad

Wow, long time no write!

I am so sorry about the almost month-long hiatus. I could give you a detailed list of exactly why I've been lacking in my normal weekly updates, but none of you really want to hear about that! Instead, I'll give you a fun little story: I've been working on a student-body political campaign for the last two weeks.

And guess what?

WE WON!!

So all of the sweat (literally), tears (literally), and blood (ok, maybe just a little of this one) were completely and totally worth it. But helping to run a campaign, even if I was just volunteer coordinator, really sucked up a ton of my time. My eating bills this month skyrocketed, because I was on a tight schedule that left no room for actually making food. I would get up at 5AM, bustle around getting all the campaign stuff ready, be on campus by 7, have classes and work from 8-4, go to campaign meetings from 4-6, and then head to the nearest coffee shop and do all my actual school work until about 1AM. Rinse and repeat.

Needless to say, I ate a lot of pre-made food. Even in Fort Collins, which is super granola and all about fresh/local, I felt so weighed down after about the first week. There's something about making a huge plate of vegetables at home, the way you like it, that is immensely more satisfying than scarfing down a bagel or even a pre-made salad. It just tastes better and lighter and all-around more fantastic.

Today is the first day I've really been able to sit back and get all of my daily routines and chores back on schedule. I ran a 5k this morning with a close friend called The Flying Pig, which was great, and then I came home and cleaned everything (I just get in these obsessive moods sometimes where I have to clean?? Does anyone else experience this?? The kind of mood where I-have-to-clean-before-I-can-even-think-of-anything-else?).

And then I cooked for the first time in two weeks.

When I was looking in my fridge I was trying to figure out what the heck I could do with all the random (almost dying) vegetables, and so I naturally moved to the pantry. The Pearl Barley was found, and voila. Introducing a chilled pearl barley salad with tons of vegetables.

This is totally customizable, y'all. It's wonderful. You can throw in whatever vegetables you like. Personally, I always have mushrooms, carrots, and spinach on hand, and then I grabbed some frozen peas in to add a tiny bit of a pop and some more beautiful green color. When I tasted it initially, it was lacking some salt and zing, so to make it more interesting I added feta cheese and lemon juice (which, I admit, it my go-to. If something isn't perfect, cheese and lemon juice usually fix it). The pearl barley adds some awesome texture. It's so close to being like rice but with a bit more substance, almost chewy but no exactly?

Words are hard.

But yes, feel free to mix it up in any way you want. I made enough to last me the whole week, which is awesome because HOMEMADE FOOD. I've been missing it. Cooking and I used to be tight, but the past two weeks strained our relationship. So, clearly, I just need to make all the delicious things that way we can be friends again.

That's how it works, right?

Chilled Pearl Barley and Vegetable Salad
Serves 6

Ingredients:

• 5 large carrots, sliced into rounds
• 12 ounces baby bella mushrooms, sliced in half
• 1 cup frozen peas, thawed
• 1 cup cooked pearl barley
• 1 cup spinach, chopped
• juice of one lemon
• 1/2tsp salt
• 1/2tsp pepper
• 1/2c. reduced fat feta cheese

Instructions:

1. Steam the carrots and mushrooms, either by microwaving them with 1 tablespoon of water for approximately five minutes or bringing them to a simmer in a large pot with 1/4cup water and then removing from heat and sitting, covered, for ten minutes. (Or until tender).
2. Meanwhile, combine the peas, barley, and spinach. Add the steamed vegetables, and immediately squeeze the lemon juice over the mixture. Sprinkle with salt and pepper. Move to the fridge and allow to chill for at least thirty minutes.
3. Before serving, sprinkle with feta cheese. 

Nutrition Information:
Sodium: 383mg
Total Fat: 2g
        Saturated: 1g
        Trans: 0g
Sugar: 5g
Protein: 10g
Calories: 198

Citrus Rainbow Vegetable Salad

Traveling as a vegetarian (or vegan) can be hard.

I've spent too many airport visits desperately trying to find a sandwich without meat or scarfing down a dry muffin in an attempt to fill my rumbling stomach before a flight. Don't even get me started on road trips, which I've done both as a vegetarian and omnivore (years ago). Let me tell you, omnivoring (is that even a word? It is now) was waaaaay easier. More restaurants are thankfully trying to be more vegetarian-friendly, but I can't even imagine the pain that my vegan friends experience when attempting to get delicious food without having to travel down a back-country road to find a fruit cup.

Basically, I've given up buying things in the air or on the road at this point, and just bring my own. I brown-bag it, if you will. There are a few recipes that are super easy for me to transport and are equally as easy to prepare, since cooking is the last thing I want to be doing on the night before a trip. I can barely manage to remember to pack my toothbrush and deodorant, yet alone make something time-consuming in the same period.

I'm traveling to Arizona at 4AM tomorrow (or, I guess, it will be today by the time I post this on Monday), and I planned ahead. One trip to Whole Foods (yes, I am that person, but how can you blame me? Whole Foods is so cozy and everyone is so granola, plus there are so many kinds of cheese) and I was all set. Because I've found that the one go-to thing that I can pack on a consistent basis without messing it up is roasted vegetables.

You can use whatever combination of vegetables that you like, but I personally enjoy basically eating a rainbow and because of that like to pack in as many colors as possible. Add a touch of salt and pepper, plus some lemon juice, and a roasted vegetable salad works as the perfect pick-me-up. Because, being realistic here, we all know that traveling on a plane or driving for hours in a car isn't always the most invigorating experience. Citrus makes me feel way more refreshed and awake, which helps make the trip just a tad more bearable. Plus this travels so well and can be eaten with fingers if necessary.

It's happened.

Don't judge.

Citrus Rainbow Vegetable Salad
Serves 8 sides, or 4 mains

Ingredients:

• 1 large head broccoli, florets only, cut into bite-sized pieces
• 1 small head purple cauliflower, florets only, cut into bite-sized pieces
• 1 small head orange cauliflower, florets only, cut into bite-sized pieces
• 2 tablespoon olive oil, divided
• Cooking spray
• 1 large yellow onion, sliced into 1/4-inch half-ringlets
• 1 green bell pepper, seeded and quartered
• 5 carrots, sliced into rounds (approximately 1.5cups) 
• 1 cup chopped fresh kale
• 7 cloves garlic, whole but peeled
• 1 large shallot, sliced into 1/4-inch half-ringlets
• Juice of one lemon
• 1/4t salt
• 1/2t pepper

Instructions:

1. Preheat oven to 375F.
2. Meanwhile, combine broccoli, both cauliflower, and one tablespoon of olive oil in a large bowl. Toss to coat the vegetables with oil. Spray a large baking sheet with cooking spray, and dump vegetable mix onto the sheet. Spread into an even, single layer.
3. Repeat step 2 with the onion, bell pepper, kale, garlic, shallot, and remaining one tablespoon oil. Spray a medium baking sheet with cooking spray, and dump second vegetable mix onto the sheet. Spread into an even. single layer.
4. Put both trays in the oven. Cook vegetable mixture number 2 for approximately 15-20 minutes, and vegetable mixture number one for 25-30 minutes, or until tender. 
5. Remove from oven and immediately transfer both mixtures into the same heat-proof bowl. Pour lemon juice over the vegetable mix, and sprinkle with salt and pepper. Toss to coat. Best served semi-warm or cool, and can be stored for up to five days in the fridge.

Arugula, Goat Cheese, and Apple Salad

I don't know about you guys, but my Thanksgiving was full of family and food, then more family and food, and then more family. With some food.

I had a blast. The past three years, I've gone over to my Aunt and Uncle's for a kind of pre-Thanksgiving Thanksgiving meal. I usually see them on other breaks, as well, and the company is fantastic. Not to mention the food. Because do NOT, and I repeat do NOT, get me started on the pure deliciousness that graces their kitchen and dining room table. I'm talking homemade pie, cornbread stuffing, roasted vegetables, and everything else my little vegetarian heart desires.

But! Whenever I visit my Aunt and Uncle in the Bay Area, there is a recipe that comes to mind. When I was younger, I went to California over Spring break with my dad, and we had the chance to go and visit my them for dinner and some delicious cheese. While sharing stories and memories around the dinner table, my Aunt brought out one of the most delicious salads I have ever tasted. Creamy goat cheese, tangy and complex lemon vinaigrette, crisp apples, and bold arugula... 

UGH. SO GOOD.

When I returned back to home, I kept craving that salad. I couldn't stop thinking about it, about how the flavors had blended perfectly together to create a bright, refreshing, and somehow decadent salad. How many people use that word when describing salad? 

See, I told you that ya shouldn't have gotten me started on the food.

Arugula, Goat Cheese, and Apple Salad

Serves 2  

Ingredients:

• 4c. baby arugula, washed and patted dry*
• 2oz crumbled goat cheese
• 1 medium Gala or Fuji apple, cut into large bite-sized cubes
• 1.5 tbl olive oil
• 3tbl fresh lemon juice
• 1/2tsp Dijon mustard
• 1/2tsp sugar
• salt and pepper (to taste)

Instructions:

1. Toss together the baby arugula, goat cheese, and apples. 
2. To prepare the dressing, whisk together the olive oil, lemon juice, Dijon, sugar, and spices to taste. Let sit on the counter for about 10 minutes to let the flavors mingle and develop. Season as needed. 

Nutrition Information:
Sodium: 145mg
Total Fat: 16g
      Saturated: 6g
      Monounsaturated:9g
      Trans: 0g
Sugar: 12g
Protein: 7g
Calories: 230

Spicy Sweet Potato, Corn, and Black Bean Salad

School is in session! Ring the bells (and maybe light the torches? Nah, just kidding-- I love my school!), bury your face in the textbooks, study study study! It's been a crazy time the past few weeks, but I'm finally enjoying some down time.


I had taken a break from running because of my anemia, but yesterday I ran 3.5 miles for the first time in months! It's such a wonderful feeling to be back in my running shoes (even if it is at 5:50 AM, because I overheat so easily that I have to run when it's forty degrees), and even though it's only a little progress, it is still progress. I'm really happy to not be so tired anymore-- particularly because it means I'm not sleeping for twelve hours each night. I know it sounds wonderful, but it's not fun to only be awake for so little of a time. Nothing gets done.

Speaking of nothing getting done: I've been slacking on cooking! A few posts ago I mentioned that I was living off of steel cut oats-- Yup, still doing that. Noosa yogurt, salad, and bananas as well. Plus plenty of nutella (because that should be it's own food group... in moderation, of course. I am a nutrition student, after all). But tonight I made something that is quick, easy, and delicious. Sounds like a commerial tagline, I know; but it really is.

This is a warm salad that combines sweet potatoes, corn, and black beans, then adds in cilantro for some zing and chili paste for a pleasant burn. If you don't like spicy, you can leave it out-- but it does add a whole other dimension for us who love spicy food! This is great as a side, because it is very hearty and filling. I also think that it would go really well tossed into wild rice, a salad, or even scrambled into tofu.

Spicy Sweet Potato, Corn, and Black Bean Salad 
Serves 4

Ingredients:

• 1 large sweet potato, cubed into bite-sized pieces
• 2t olive oil
• 1 cup black beans
• 1 cup corn
• 3 sprigs cilantro
• 1/4t salt
• 1/4t pepper
• 1t sambal oelek (chili paste)

Instructions:

1. Preheat oven to 350F.
2. Coat sweet potato in olive oil. Lay cubes in an even layer on a baking tray. Cook for 20-25 minutes, until tender.
3. Toss together sweet potato, black beans, corn, cilantro, spices, and chili paste. Serve warm.

Nutrition Information:
Sodium: 106mg
Total Fat: 3g
     Saturated Fat: 0g
     Trans Fat: 0g
Sugar: 3g
Protein: 5g
Calories: 138

Pesto Pasta Salad

I think you all can guess by now that I love pasta with pesto.

There is just something about pesto that is making me obsessed right now. I don't know if it has to do with the color, the taste (duh), or maybe even it being the last weeks of summer (eek! I don't want the nice weather to go away-- let's hope CO actually has a fall this year instead of skipping right into winter). But I'm loving it. In June I made the Pesto Pasta with Haricot Vers and Tomatoes, and I haven't had it in anything but sandwiches and spaghetti squash since then. That means months without pesto pasta! I had to remedy that ail somehow.

A house without pesto is no house at all.

Ok, maybe that was a bit dramatic. But c'mon. Pesto is delicious. I like making homemade using broccoli and basil (subtract some sodium in your daily count, add some iron into the mix, plus create a twist with a beautiful texture that isn't watery like some store-bought versions), but if you are in a rush then you can grab some from the store (high quality, mind you. Not every pesto is created equal!). Then throw a ton of stuff together with some ravioli and make pasta salad!

Ok?

Ok.

Seriously, though. I have a really simple equation for this dish. Pesto+Pasta+Whatever Leftover Veggies/Cheese/Anything You Have = Pure Delish. (Yes, I did just say "Delish." Because apparently it's hip now. I'm behind the trend.) My roommate and I looked in our fridge, looked at each other, shrugged, and threw this recipe together. It is so customizable, and you can make it into your favorite dish ever by combining all your favorite veggies and add-ons.

Example: pesto+pasta+arugula+zucchini+olives+mozzarella+tomato+cilantro= bright and fresh
                Pesto+pasta+kale+Parmesan= simple, spiced and salty
                Pesto+pasta+ mushrooms+corn+chiptole= wild and savory, with a burn!
Etc, etc.

The dish below combines cucumber, tomatoes, mozzarella, spring mix, and tofu. I personally prefer it chilled, but hot can also be done.

Pesto Pasta Salad
Serves 6

Ingredients:

• 9 oz fresh cheese tortellini
• 1/3c. pesto (homemade or store-bought)
• 1 cucumber, diced
• 10 oz cherry tomatoes, halved
• 3 oz mozzarella cheese, cubed
• 2c. packed spring mix, roughly chopped
• 1/2c. diced tofu
• 1t thyme
• 1/2t pepper
• 1/4t salt (if using homemade)

Instructions:

1. Cook pasta according to manufacturer's instructions. Drain; let cool. Mix with pesto.
2. Add in rest of the ingredients and mix well to combine. Serve chilled.

Nutrition Information:
Sodium: 703mg (less if you use homemade version)
Total Fat: 18g
     Saturated: 7g
     Mono: 3g
     Trans: 0g
Sugar: 4g
Protein: 23g
Calories: 498

Spicy Roasted Broccoli Salad

At 4 A.M. tomorrow morning, I will be heading up to Colorado via a 18 hour drive.

I am so excited! Well, not for the driving-- but the destination certainly is somewhere I have missed quite dearly. I've been packing and shopping the past few days, and trying to use up various food items that we've had around the house. That has led to some... interesting combinations (anyone up for some Green Tomato and Apple Pie? Actually much better than it sounds. Thanks AK and UJ!). Some have been good, others great: and today I'm sharing a great one.

It starts out with roasted broccoli which, let's be real, is always delicious. Add in some roma tomatoes, green onions, and rich avocado, and the meal is pretty much complete. I also had some peppers and basil, so I made a quick pesto using sunflower seeds. It adds some heat and stops the salad from being too dry. I know that a warm salad sounds kind of strange in summer, so I chilled the broccoli before adding in the other ingredients. However, this would also be a great fall recipe for a cool day.



Spicy Roasted Broccoli Salad
Serves 6

Ingredients:

• 4 cups broccoli crowns (if you like the stems, use those too)
• Cooking Spray
• 1/4t salt
• 1/4t pepper
• 2 cups basil leaves
• 1 whole lemon, juice and zest
• 3T extra virgin olive oil
• 2T sunflower seeds
• 2 serrano peppers, quartered (if you don't want it as spicy, remove the seeds)
• 2 roma tomatoes, roughly chopped
• 1 medium avocado, cubed
• 1 bunch green onions, thinly sliced

Instructions:

1. Preheat oven to 350F.
2. Chop crowns into bite-sized pieces, and put on a baking pan coated with cooking spray. Cover with more cooking spray. Bake for 40 minutes, turning broccoli halfway through. Remove from oven; sprinkle with salt and pepper.
3. While broccoli is baking, combine basil through peppers in a food processor until well-minced and pesto-like in consistency. Set aside.
4. In a large bowl, combine broccoli, tomatoes, avocado, and green onions. Toss with basil mixture to coat. Serve hot or cold.

Nutrition Information
Sodium: 122mg
Total Fat: 12g
   Saturated: 2g
   Monounsaturated: 7g
   Trans: 0g
Sugar: 4g
Protein: 3g
Calories: 152

Lemon Cannellini Bean Salad

My garden is growing!

Despite the sweltering weather, Sacramento is treating my vegetable garden really well. I had an incident with a wilted plant the other day, but some water and less sunshine fixed it right up. My tomatoes have sprouted like crazy, nearly as tall as I am now, and my pepper plants are starting to bud out. Basil is taller, but I have no clue how to tell when basil is at it's peak growth period. All I know is that everything looks, and smells, awesome! Anyone else gardening now? What are you growing?

Gardening is something that I always associate with summer, because I have various family members who always garden. There are other things that I think of for summer, too, like frozen yogurt and anything bright. Both in color (hello blue flowered shorts) and flavor. Citrus, in particular, is a huge thing for me during summer. I've been making a ton of lemon water and squeezing limes on everything. I had some leftover lemons and I figured I should do something fun with them. My eating has been kinda wacky the last few weeks so I decided to make a salad...  without the greens.

I love bean-based or grain-based salads, in particular because they offer some variety and remind me that not everything that's healthy has to have dark greens. Don't get me wrong-- I love taking kale and arugula, maybe some mustard greens, and letting them take the stage for my dinner salad. But sometimes it's nice to just have a break from the norm. This salad combines hearty cannellini beans with celery for some crunch, and then some lemon and paprika jazz up the flavor even more.

As you can see in the photos, I use celery leaves. People really underestimate how much of the celery they can use and often only stick to the middle section, and it bothers me to no end to see how most people waste the slightly sweet, mild flavor of the celery tops. Don't throw those away, guys! They add the perfect amount of complexity to this dish. Which, by the way, is obnoxiously easy to make.

(Oooh, also! One serving of this gives you 59% of your iron, which is the most common nutritional deficiency anemia in the world.)

Lemon Cannellini Bean Salad
Serves 2         Serving Size: 0.75 cup

Ingredients:

• 1c. unsalted cannellini beans (rinsed and drained, if from can)
• 1/2c. celery tips/leaves, chopped
• Juice of 1/2 large lemon
• 1T olive oil
• 1/4t paprika
• 1/4t pepper

Instructions:

1. Combine all ingredients in a large bowl. Toss to coat.

Nutrition Information:
Sodium: 81mg
Total Fat: 7g
         Saturated: 1g
         Mono: 5g
         Trans: 0g
Sugar: 2g
Protein: 8g
Calories: 186
Iron: 59%

Strawberry, Goat Cheese, and Walnut Salad

I love all the fresh fruits and vegetables that start to become seasonal in spring and travel through the summer. We are entering strawberry growing season, and the market I go to is packed to the brim with the juicy, plump treats. Seriously, I love strawberries. They're so versatile: you can stuff them with cream cheese filling or drizzle balsamic over them, put them in pie or use them in a smoothie. I love combining strawberries with some greens and a little crunch-- which is exactly what this salad does.

This salad is a combination of fresh strawberries, nutty and crunchy walnuts, delicate baby spinach, and just a hint of creamy tang from crumbled goat cheese. I buy walnuts when they're in season and freeze them, because the oils in the walnuts have the tendency to make them expire if you don't. Toasting the walnuts adds a depth and complexity to the salad. Plus it's drizzled with a light and refreshing strawberry balsamic dressing, which: YES.

Strawberry, Goat Cheese, and Walnut Salad

Serves 3                   Serving Size: about 2 and 1/2 cups salad and 2tbl dressing

Ingredients:

• 6c. baby spinach 
• 1c. quartered strawberries
• 2tbl chopped walnuts, toasted (simply cook in a pan, no oil, for about 1 minute on medium-low heat, moving occasionally)
• 1 ounce goat cheese, crumbled

Dressing:

•  1tbl balsamic vinegar
• 1/2tbl extra virgin olive oil
• 2 medium strawberries
• 1tbl honey
• 1tbl warm water

Instructions:

1. To prepare the salad, lay the spinach out on a plate or in a bowl. Evenly distribute the strawberries, walnuts, and goat cheese on the salad.
2. To create the dressing, combine the vinegar, oil, strawberries, honey, and water in a food processor or blender. Puree until smooth and well-combined. Drizzle over salad and enjoy!

Nutrition Information:
Sodium: 84mg
Total Fat: 8g
         Saturated: 2g
         Mono: 3g
         Poly: 3g
         Trans: 0g
Sugar: 8g
Protein: 4g
Calories: 121