Mediterranean foods are typically high in vegetables, fruits, whole grains, beans, nuts, seeds, lean proteins like fish, healthy fats like olive oil, fresh herbs, and the occasional glass of red wine. It has also been the most widely researched style of eating and has shown to have heart health benefits.

There are so many reasons why beans are truly one of the best foods we can eat. They are a great source of plant based protein and complex carbohydrates. This means the carbohydrates are rich in fiber which is amazing for your gut health. Did you know that most Americans don’t meet their recommended 30g of daily fiber? Fiber is so important because it’s a prebiotic which helps to feed all the good bacteria in your gut! On top of all that goodness, legumes also contain iron, calcium, phosphorus, zinc, magnesium, and folate. Not to mention they are easy on your budget!

If you happen to be looking for a healthy work lunch, look no further! This lunch is super easy to whip up for the whole week ahead and is packed with nutrition to keep you satisfied.

Since this salad doesn’t contain any leafy greens like a typical salad, it doesn’t get soggy or wilted so you can dress the salad while you are preparing it and you won’t have to worry about it sitting in the fridge during the week. If anything, the veggies will marinate in the dressing making it tastier each day!

I recommend pairing this salad with some homemade hummus and pita for a complete and delicious mediterranean style lunch.

Serves 10

Ingredients for the Salad:

• 1 - 15 ounce can of chickpeas, drained and rinsed
• 15 ounce can of white beans, drained and rinsed
• 1/4 cup kalamata olives, halved and pitted
• 1/3 cup roasted red peppers, drained, chopped
• 1/2 of a small red onion, chopped
• 1 cup cherry tomatoes, halved
• 1 green bell pepper, seeds removed, diced
• 1/2 of an english cucumber, diced
• 1/2 cup crumbled feta cheese {optional}
• Handful of fresh parsley, chopped
• 4 green onions, chopped

Ingredients for the Dressing:

• 1/4 cup extra virgin olive oil
• 2 Tablespoons red wine vinegar
• 1 lemon, juiced
• 2 garlic cloves, minced
• Salt and pepper to taste
• 1 teaspoon of oregano
• Crushed red pepper for extra spice

Directions:

1. Combine all ingredients in a large bowl.
2. Mix up the dressing ingredients in a liquid measuring cup or shake together in a mason jar.
3. Pour dressing over salad.
4. Mix well.
5. Enjoy immediately or store in the refrigerator for up to 4 days.

Nutrition Facts per Serving: 165 calories, 21g carbs, 4.5g fiber, 8g fat, 6g protein, 255mg sodium

It's that time of the year - school is here! If you’re a parent or caregiver, you may already feel overwhelmed just thinking about packing school lunches for your kiddos. Lunch planning and packing are actually great activities to involve your kids in. As the parent, your roles are to ensure nourishing food options are available to pack and to provide guidance/assistance to your child. Your child’s jobs are to communicate their food preferences, give feedback on how much food is satisfying for meals and snacks, and to assist or independently pack their own lunch, depending on their comfort or maturity level. This may be a work in progress, but with time, your child will learn how to pack healthful food to fuel them for a day of school. ​
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Last month, the Sound Dietitians team had a blast talking about planning healthy lunches and doing some hands-on prep with kids and families at Verdant Community Wellness Center.  This was an excellent way to conclude Kids Eat Right Month and prepare for the start of school. Here are some tasty recipes from our class! ​

Directions:
(Dressing)

1. Shake up all ingredients in glass bottle or jar and store in the refrigerator. Serving size: 1-2 tablespoons.

(Power Bowl)

1. Use an airtight container or mason jar to package up your creation.
2. No need to measure precisely. Build your bowl with a heaping scoop of cooked grains, at least 2-3 colorful veggies, and adjust the amount of dressing based on the size of your salad.
3. Dressing can be packaged separately to add on just before lunch, or it can be added to the bottom of your container first (just shake it up to mix it all together!)
4. Mix together grains and veggies, or assemble in layers.​

Fun extra: Check out America's Test Kitchen's "Kid Friendly Recipe & Activity Testing" to encourage food, cooking, and STEAM (Science, Technology, Engineering, the Arts, and Mathematics)!

This past Saturday, the Sound Dietitians team had a blast talking about planning healthy lunches and doing some hands-on prep with kids and families at Verdant Community Wellness Center.  This was an excellent way to conclude Kids Eat Right Month and prepare for the start of school. Some of our participants will be starting classes again in just a week or two! Here are a few highlights and a favorite recipe from our class.

Three Steps to Healthy Lunches

1.  Planning: Get kids involved in the planning process

• Brainstorm weekly lunch ideas on the weekends
• Discuss guidelines for what should make it into their lunchbox – remember all 5 food groups
• Always plan to have “growing food” (protein & whole grains), fruit, and veggies on hand
• Make lists and go grocery shopping together so kids can take pride in their selections
  

2.  Preparation: Practice food prep skills and food safety with your children

• Add fun shapes by cutting sandwiches or sliced fruit with cookie cutters
  
• Slice or peel fruit and veggies so they are easy to grab and eat without fuss
• Rinse fruit and vegetables with cool water before cutting or packing them
• Hand washing before food prep (and eating) is a must. Keep those germs away!
  

3.  Packing: Put it all together for a nutritious and safe lunch

• Use an insulated lunch box with cold packs – keep meat, dairy, or leftovers cold and safe
  
• Include lots of colors so your children can “eat the rainbow” to get important nutrients
  
• Throw in a fun surprise once in awhile, like a note or small treat
  

Ingredients

• 2 teaspoons flavoring (Basil pesto, Balsamic vinaigrette, Italian dressing)
• ½ cup cooked quinoa
• ½ cup mixed veggies (diced cucumber, shelled edamame, chopped bell pepper, halved cherry tomatoes, chopped sugar snap peas, diced avocado, sliced scallions)
• 1 Tablespoon nuts or seeds (sunflower seeds, slivered almonds, crushed walnuts)
• Optional: chopped pears or green apple, pomegranate arils, or chopped dried cherries

 
Directions

1. Add choice of flavoring to the bottom of an airtight container. Parents may also choose to pack in a mason jar.
2. Add quinoa and vegetables in alternating layers, or mix all together.
3. Right before eating, shake up the container to mix the dressing throughout (dressing can also be saved in an extra container to add on right before eating)

 
Nutrition: (for example combination – ½ C quinoa; ½ C mixed edamame/cherry tomatoes/orange bell pepper; sugar snap peas; 1 Tablespoon sunflower seeds, 2 teaspoons Balsamic vinaigrette dressing)

• Calories: 230

• Protein: 9 grams
• Total fat: 10 grams (0.75 g saturated, 2 g monounsaturated, 5 g polyunsaturated)
• Total carbohydrate: 28 grams (Dietary fiber: 6 grams)
• Sodium: 130 mg

Happy planning, prepping, and packing ~ Wishing you all an excellent start to a new school year!
 
Holly, RDN

Let’s face the facts: as much as we may love our kale, good things do not last forever. We have all faced the disheartening moment when your once-crisp spinach turns into a pile of bruised, unappetizing mush. Never fear, there are a few tips that you can use along the way to prolong the quality your leafy greens! Our last visit to the farmer’s market included sharing such tips, in addition to classifying different greens, and ideas for preparation. Families gathered ‘round to spin the “head of knowledge” and put themselves to the test. Have you used produce wash on your greens? Apparently such an act, despite us believing it’ll benefit us, is a big “no-no”. Are you on top of your salad game? Look below to find out!

Green Smoothie
YIELD: 2 servings
​
2 cups Spinach, 4 Strawberries, 1 cup orange juice, 1/2 cup plain Greek yogurt. Blend until smooth and enjoy!
 

Combine vinegar, oil, mustard, and sugar in a jar with a tight-fitting lid; shake well.
Toss spinach, blueberries, goat cheese, and hazelnuts in a large salad bowl.
​Drizzle with dressing and toss gently; serve immediately. ​

​If you’re lucky enough to frequent the Everett Farmer’s Market, take this recipe along with you! Almost all of the above ingredients can be found at the market right now. If your shopping loyalties lie elsewhere, not to worry. This salad is composed of in-season produce that can be found almost everywhere in the PNW. No hazelnuts? Almonds slices or pumpkin seeds will do the trick! Adding a hardboiled egg, chicken breast or salmon fillet would also revamp this salad from a snack to an evening meal.
 
I hope salading down in the kitchen with your newly acquired lettuce facts will help you find your inner peas. :) 
 
Feel free to visit us for another beautiful day at the Everett Farmer’s Market, this Sunday, July 24th!
 
​~ Olivia