(Top Right) Power Greens Salad with falafel and a Great Grains Bowl with chicken and grilled vegetables; (Bottom Left) Great Grains Bowl with chicken, grilled zucchini, grilled onions, grilled red peppers and Tzatziki
Contributors: Erin Castle, RD, LD & Jillian Morgan, RD, LD, CDE – Photograph by Cassidy Hurt
- Roper St. Francis Healthcare affiliated dietitian Jillian Morgan recently dined with a friend at Kairos Mediterranean—a Greek-inspired fast-casual restaurant with locations in West Ashley and Mount Pleasant. Here, Morgan dissects the nutrient-rich orders, which they customized at the counter.
- Falafel is a vegan protein most often made with chickpeas. It’s loaded with protein and fiber, “but be mindful that it’s deep fried,” Morgan says. “Paired with greens, the calories and fat content are reasonable; however, choose a different protein if you’re limiting your fat intake or are starting with a more calorie-dense base.”
- Salad leaf options include Romaine, iceberg and power greens. Morgan chose the latter as it offers the most diversity in nutrients. “I was delighted to see it even included Swiss chard stalks, which have bright red and yellow hues with high amounts of vitamin A, magnesium and potassium.”
- For the grains, Morgan opted for brown rice over basmati. “It’s less processed so the fiber is left intact,” she explains. “That makes it more filling and helps you reach your recommended daily fiber intake of 25g or more.”
- Diners can add up to three spreads (including hummus, tzatziki, baba ganoush and more); however, to keep the dish nutritionally balanced, she recommends choosing one.
- TIP: “These dishes cover every food category, so no sides are needed,” Morgan says. If you’re tempted, note that the feta fries are the most calorie- and fat-packed dish on the menu (with 960 calories, 81g fat and 930mg sodium).
975 Savannah Hwy., (843) 376-2011 (West Ashley)
1100 Bowman Rd., Suite 101, (843) 606-9314 (Mount Pleasant)