South of the Border Bean Salad

I made up this dandy all by myself.  A friend of mine on a rotation had a similar salad, and as I stared at my bland sandwich and what everyone jokes as the "osteoporosis prevention lunch" (cottage cheese, yogurt and veggies...that I have every day) I was jealous.  So with a few pantry staples and some extras from the produce department, I had a yummy Mexican-ish bean salad.

The goat cheese was good, but it's creamier than other varieties that might work, like feta, so use whatever you'd like.  I really liked the goat cheese (it's tangy and delicious).  Don't be weirded out that it's from goat's milk.  How is cow's milk any better?...think about it.

South of the Border Bean Salad

1 can each black beans and garbanzo beans, rinsed and drained
1 pint cherry tomatoes, halved
1 small jalapeno, seeded and diced
4 green onions, sliced
1/3 cup cilantro, chopped
7 black olives, chopped
1/4 cup lime juice
2 Tbsp olive oil
1 tsp chili powder
1 tsp garlic salt
Black pepper, to taste
4 oz goat cheese, crumbled

Combine lime juice, olive oil, chili powder, garlic salt and pepper in a large bowl.  Then add in all the other ingredients, tossing to coat.  Add cheese last and lightly stir.  Refrigerate and enjoy all week!

Cranberry Chicken Salad

You know I'm all about fun lunches that aren't a lot of work during the workweek.  I've been getting sick of my monotonous sandwich, or soup, so I decided to make some chicken salad.  Now, tuna/chicken salads get a bad wrap as being unhealthy, and they usually are.  But how about we trade out all that gloppy, full fat mayo for fat free plain yogurt and a little bit of light mayo?  Yogurt is a perfectly great substitute for mayo, plus you get all the healthy benefits of yogurt (low calorie, good for your tummy, etc).  Trust me on this one.

Everyone, meet tarragon.

I also decided to add tarragon.  It's not an herb I cook with often (actually, I don't know if I ever have), but all the recipes I've read have tarragon in them.  Pinch off a leaf next time you're at the grocery store: it's kind of licorice-smelling.  I hate licorice, so I wasn't sure what would happen here.  It's actually fantastic in the chicken salad.  And no, it does not taste like a nasty piece of black licorice (who EATS that anyways??)

Happy lunching!  PS:  have you missed Lady Bug?  Here she is, in her "breakfast and lunch position."  When Peter is eating, she curls up in his lap.  She never tries to take anything, she just enjoys the free smells :)

Cranberry Chicken Salad
1 lb cooked, cubed chicken
1/3 cup dried cranberries
1/2 cup plain nonfat yogurt
1/4 cup light mayo
2 Tbsp mustard
1 Tbsp red wine vinegar
2 Tbsp chopped tarragon
1/4 cup red onion, diced
2 green onions, thinly sliced

In a large bowl, combine all ingredients except chicken and cranberries.  Fold in remaining ingredients (you could also use celery, walnuts, whatever!) and chill.  Serve in a sandwich, with lettuce, crackers, etc.

Roasted Portabello Salad with Dijon Vinaigrette

On Sunday night, we went to a friend's for dinner, and I was in charge of the salad.  I always do the "blue cheese/apple/balsamic" thing, and I wanted a change.  I found this recipe on Annie's Eats (I know, like almost all my other recipes, but she's great) and thought it would be worth a try.  Although the ingredients seem kinda simple and everyday, it really was a great salad.  Everyone thought the mushrooms had a ton of flavor, and the vinaigrette was one of my all-time favorites!

Dressing, Pre-Shaking
Homemade vinaigrettes are super easy, and you can make a pretty big quantity to last you throughout the week.  Basically, you take any kind of vinegar, olive oil, and whatever flavorings you'd like in there.  Dijon mustard is great, because it acts as an emulsifier (it makes the fat and water particles behave together, kinda like how soap does...but soap tastes bad and this vinaigrette doesn't...I digress).

Dressing, Post-Shaking

Roasted Portabello Salad with Dijon Vinaigrette
Adapted from Annie's Eats

For the Dressing:
1 clove garlic, finely minced
1 Tbsp dijon mustard
1/4 tsp salt
Pinch ground pepper
1/3 cup red wine vinegar
1/2 cup extra virgin olive oil (EVOO)

For the roasted mushrooms
2 full-sized portabello mushroom caps, wiped clean
Olive oil
Salt and pepper

For the salad
Mixed greens
Shaved parmesan cheese
Thinly sliced red onion
Cherry or grape tomatoes, halved

To make dressing, combine all ingredients in a jar or bottle with a tight lid.  Shake well to combine and emulsify ingredients.

To make mushrooms, preheat oven to 425.  Slice portobello caps about 1/2 inch thick.  Toss with olive oil to coat lightly.  Season with salt and pepper.  Spread in a single layer on baking sheet.  Roast, flipping half way through baking, about 15 minutes total.

While mushrooms are roasting, combine ingredients for salad (on plates or a large bowl).  Top with shaved Parmesan, tomatoes and onion.  Top with warm mushrooms and drizzle with vinaigrette.

Edamame, Bean, and Cheese Salad

Here's another delicious, different lunch recipe.  I have now found a fridge AND a microwave (success), but this one keeps great at room temp for a while.

It has really nice texture and flavor differences between the creamy cannellini beans, firm edamame and salty asiago cheese.  Plus, the dressing is just a little olive oil and lemon juice, with rosemary and parsley.

You can make a big bowl on Sunday, portion into lunch containers, and grab-and-go all week long.  It's a really healthy option too!  Fiber, protein, healthy fat and flavor.  What else can I possibly do for you?

Edamame, Bean and Cheese Salad
2 Tbsp extra virgin olive oil
2 cloves garlic, minced
2 cups shelled edamame
2 tsp chopped fresh rosemary
1 15 oz can cannellini beans, drained and rinsed
5 oz Asiago cheese, cut into chunks
1/4 cup chopped fresh parsley
1/4 tsp salt and pepper
Juice and zest of 1 lemon

Toss all into a large bowl and stir!  Refrigerate, but can be served at room temperature.

Mediterranean Bean Salad: Tales of a Weekend Alone

This weekend, Peter went back to Rapids for a family golf outing, so Lady and I spent the weekend going for walks and studying for my end-of-psych rotation ("Shelf") exam this Friday.  Between doing a bunch of practice questions and pretending that I like to read review books, I did some cooking for myself.  Namely, this Mediterranean Bean Salad.  Peter isn't a fan of artichokes, so his absence was the perfect excuse to bust this one out.  This is a super easy salad to throw together...Add some diced chicken on top and call it a meal.  It's also great to pack in a lunch, since refrigeration isn't really needed (no mayo=no salmonella...everyone's happy).  I've been experimenting with heartier, portable salads for my lunches at the hospital.  I'm sure there's a fridge somewhere I could use...but I'm frequently lost, so I stick to lunches I can keep in my locker.

I didn't take pictures of making this salad, but seriously, you open some cans (rinse your beans!), do some minimal chopping, and voila!  I added a squeeze of lemon juice and some crushed red pepper, which was delightful.  Also, instead of buying a can of olives, I tried out my grocery store's fancy olive bar...like a salad bar...but with olives and other things "antipasto-ish."  They were fresher than canned, I think, but use what you can find!  Make it a few hours in advance and let it hang out in the refrigerator...the flavors come together and get all yummy.

"Elbie" (=LB=Lady Bug) is a great sous chef.  Luckily for me, she accepts compensation in the form of apples and other dog-friendly foods.  

I enjoyed the bean salad with a regular salad...to be sure I met my salad quota for the day :)  I added feta cheese (yummy and crumbly), apple slices, shredded carrot and dried cranberries.  You know I love me some gloppy salad dressing, but I just drizzled on some balsamic vinegar.  Delightful.







I can't believe my first 6 week rotation in psychiatry is coming to an end this week!  Don't get me wrong, I will miss the manic people coming up and singing at the top of their lungs to me, but I'm ready for a change.  Haloperidol can only do so much...

Enjoy your Sunday, and eat more veggies!
Amy