This started out as a pasta salad recipe.
And then I wanted to add beans.
Beans are always a lovely addition to foods because of their high fiber and vegetable protein content.
And then I cut out the pasta. Because it was hot and I didn't want to cook it.
And before I knew it.........bean salad! Such a perfect light summer dinner with NO heating required.
Tuscan Bean Salad with Green Olivada
Serves 6
2 cans cannelli beans, drained and rinsed
1 1/2 cups cherry tomatoes, quartered
1/2 small red onion, thinly sliced
4 oz pitted green olives, chopped
1 clove garlic, chopped
6 large basil leaves, chopped
1 1/2 Tbsp olive oil
2 Tbsp red wine vinegar
1 tsp lemon juice
1/4 tsp dry mustard
1/4 tsp anchovy paste
Dash crushed red pepper flakes
Dashes of sea salt and fresh ground black pepper
In a small food processor, combine garlic and olives. Chop finely. Add in olive oil, vinegar, lemon juice, dry mustard, anchovy paste, crushed red pepper flakes, salt and pepper. Pulse 5-6 times until mixture is combined.
In a large bowl, toss together beans, tomatoes, onion, and basil. Gently fold in olivada mixture. Serve immediately.
Nutrition Info per 3/4 cup serving: 220 calories, 6 g fat,
10 g protein, 25 g carbohydrates, 8 g fiber
I do not normally heat up my oven to 400 degrees on a 90 degree day.
But I did. And it was worth it.
Toss any of your locally harvested summer vegetables onto this light, flaky phyllo crust for a special mid-summer treat. The more the merrier!
Summer Vegetable Phyllo Pizza
Serves 4
8 sheets phyllo dough
Olive oil spray
4 cloves garlic, finely minced
10 oz part skim ricotta cheese
4 oz crumbled goat cheese
2 medium zucchinis, sliced into 1/8" slices
1 yellow squash, sliced into 1/8" slices
2 cups grape tomatoes, halved
5-6 large basil leaves, chopped
Salt and Pepper
Dash crushed red pepper flakes
Use a food processor to combine garlic, ricotta, and goat cheese until a smooth puree is formed. Place covered in refrigerator until ready to use.
Preheat oven to 400 degrees. Spray two (or three- depending on size) baking sheets with olive oil. Place zucchini and squash slices onto sheets. Place grape tomato halves, skin side down, onto a separate sheet. Spray all vegetables again with olive oil, then sprinkle with salt and pepper. Bake all sheets (you may cook them at the same time on separate racks, switching racks halfway through cooking) for 12 minutes, flipping squash and zucchini slices halfway through cooking. Remove from oven when golden brown and soft. Place slices onto a plate (to free up one sheet).
Using one of the baking sheets, spread a sheet of phyllo dough onto the already prepared sheet. Spray lightly with olive oil spray and top with additional sheet of dough. Repeat with each layer of phyllo. When all phyllo sheets have been stacked, use a spatula to spread ricotta mixture onto the "dough". Top ricotta with slices of squash, zucchini, and grape tomato halves. Sprinkle on basil, followed by dashes of salt, pepper, and crushed red pepper flakes.
Bake in 400 degree oven for 20-25 minutes, until toppings are heated and phyllo is golden brown. Remove from oven and allow to cool for 5 minutes prior to slicing and serving.
Slice into 8 even squares (or smaller if you desire) and serve!
Nutrition Info per 1/4 pizza: 416 calories, 17 g , 18 g protein, 47 g carbohydrates, 4 g fiber
This hardly counts as a recipe.
It's more of a "I had zero time to prepare a meal and look what I came up with".
Vegetable protein, healthy fats, and whole grains come together to form a lovely, fast, weeknight meal.
Edamame Pesto Pasta
Serves 4
16 oz whole grain pasta of your choice, cooked al dente
1/3 cup pesto (check out my Kale & Caper Pesto or my Hawaiian Pesto)
2 Tbsp pine nuts
2 cups frozen shelled edamame, cooked in microwave for 3-4 minutes
Combine all ingredients and enjoy! Really-- it's that easy.
Nutrition Info per 1 1/2 cups: 370 calories, 15 g fat (10 g unsaturated), 19 g protein, 38 g carbohydrates, 8 g fiber
That's right. It's MY birthday and I am giving YOU a gift. A chance at winning a cute tank and a discount! Don't miss the discount code at the bottom of the post!!
Albion Fit is a fantastic fitness wear company with wonderful customer service, great quality, and a whole slew of new arrivals that are SO cute! Awesome details, nice fabrics, perfect colors. What more could you ask for?
Their Breathe Freely tank is one of these new additions.
I have it in Dewberry.
It is a racerback, looser fitting tank, with long armholes (so you can show off a cute sports bra), but it still has great shape.
Which makes for a perfect match with some warm weather exercise.
I get to GIVE AWAY one of these fantastic tanks!
Here's how it works. There are several steps. I promise it's worth it!
1. Head to Eat8020's Facebook page
2. 'Like' my page
3. Find the GIVEAWAY post on my page (or click link here)
4. 'Share' that post onto your Facebook page
5. Head to Albion Fit's Facebook page and 'like' it as well
6. Check out Albion Fit's website and 'Pin' one of their new items onto one of your Pinterest boards
7. Make sure you COMMENT on the Facebook post to be entered
And.... just in case you are one of the unlucky few who will not win...... here is a discount code so you don't have to be without this tank (or any other of their cute items!).
Enter eat8020for20 at checkout for 20% off your ENTIRE purchase! What a DEAL.
The winner will be chosen on Friday, July 12th.
You can only make cookies just so healthy.
Because once you reach a point on ingredient exchanges.... things just get weird.
It's like trying to eat bananas when you are really craving chocolate.
Pretty soon you just end up eating the chocolate.
So let's just agree to make a few healthful additions to increase the fiber and omega-3 content and eat the cookies. In moderation.
Healthy(ish) Chocolate Chip Cookies
Makes 2 dozen
1 stick butter, softened to room temperature
1/4 cup light brown sugar
1/4 cup white sugar
1/2 tsp pure vanilla extract
1 large egg
1/2 cup walnuts, finely ground
3/4 cup whole wheat flour
1/2 tsp baking soda
2 1/2 Tbsp flax meal
5 oz mini chocolate chips
Preheat oven to 350 degrees. Line two baking sheets with parchment paper.
In a large bowl cream together butter and sugars with an electric mixer. Add in vanilla and egg and combine.
In a smaller bowl, combine walnuts, flour, baking soda and flax meal. Add dry ingredients to wet and mix. Fold in chocolate chips.
Spoon ~1 1/2 Tbsp batter in round mounds onto the parchment paper-lined sheets, leaving 2" in between each mound.
Bake for 7-9 minutes, then remove from oven. Allow to set for 2-3 minutes prior to transferring to a wire rack to cool.
Store in an airtight container.
This started out as a BBQ chicken sandwich.
And then I wanted to make my own BBQ sauce, because, really, why wouldn't you?
And I was really liking mustard that day.
Yep. The yellow stuff.
And I ended up with a mustard sauce.
And it was so GOOOOOD!
Yes- I did include meat in this recipe. I just simply used a smaller portion that a typical chicken sandwich would call for. And then I amped up the veggie content. Such a nice, healthful balance, don't you think?
Grilled Chicken Sandwich with Sauteed Kale and Mustard Sauce
Serves 2
2 whole grain thin buns, toasted if desired
(1) 4 or 5 oz boneless skinless chicken breast, trimmed and filleted in half to form two thin patties
3 cups baby kale, stemmed
1/2 tsp olive oil
1/2 cup fresh corn kernels
1/2 medium red onion, sliced into 1/4" slices
Olive oil spray
Fresh ground pepper and salt
MUSTARD SAUCE
Makes ~ 1 1/2 cups
2/3 cup yellow mustard
1/3 cup apple cider vinegar
1 tsp fresh lemon juice
1/8 tsp garlic powder
1/2 Tbsp Worcestershire sauce
2 Tbsp light brown sugar
Dash Tabasco sauce
Dash fresh ground black pepper
For sauce: Whisk together all ingredients in a small saucepan over medium heat. Bring to a low boil, then reduce heat to medium low and allow to simmer for 20 minutes, stirring frequently. Remove from heat, placing in refrigerator until ready to use if making ahead.
For sandwiches: Preheat grill to medium heat. Sprinkle chicken fillets with salt and pepper. Spray onion slices lightly with olive oil spray. Place fillets and onion slices onto the grill. Cover and cook for ~ 5 minutes. Flip onions and chicken and continue to cook for additional 5-7 minutes, or until chicken is cooked through and onions are softened.
Heat 1/2 tsp olive oil in a small skillet over medium high heat. Add baby kale and saute until softened, ~3 minutes. Add corn kernels and continue to cook additional 2-3 minutes. Reduce heat to medium-low and add ~1/2 cup sauce to the skillet. Heat through, stirring frequently.
Layer one grilled chicken fillet on each bun half, then top with half of the onion slices and ~2/3 cup kale and sauce mixture. Top with other bun half and enjoy immediately!
Nutrition Info per 1 sandwich: 421 calories, 5 g fat, 26 g protein, 66 g carbohydrates, 5 g fiber
I do LOVE the 4th of July.
Even though the fireworks make my dogs crazy.
It's typically the warmest week of the year here in Montana.
And me and heat? We're besties.
Here's a few recipes to make your 4th SPARKLE!
