Contributors Erin Castle, RD, LD & Jillian Morgan, RD, LD, CDE
Photograph by Sarah Alsati
Roper St. Francis Healthcare affiliated dietitian Erin Castle recently sat down to lunch at Kid Cashew, a Mount Pleasant restaurant popular for its variety of spreads, small plates, salads and sandwiches that allows fresh ingredients to shine
- Castle began the meal with a hearty serving of homemade hummus alongside seasoned pita bread. “I chose the pita over the carrot and celery option to create balance and make my lunch more satisfying since I planned to also order small plates with a lean protein and a non-starchy vegetable,” she says.
- Tossed in a lemon vinaigrette and roasted, the Brussels sprouts are then topped with toasted almonds. “Brussels sprouts always seem to taste better at a restaurant than at home,” says Castle. “If there’s a veggie you think you don’t like, a different preparation may change your mind.” These leafy greens are high in soluble fiber, which helps lower cholesterol and aids in digestion. Part of the cabbage family, the edible buds also pack a vitamin punch—C for immune health and collagen production plus K for blood clot formation and bone health.
- The cilantro-lime marinated chicken skewers get cooked over a wood-fire grill, which not only greatly enhances the flavor of this low-calorie protein but also serves as a healthy alternative to frying. The vibrant avocado cream and chipotle sauce drizzled on top offer the satisfaction of a heavy dairy sauce without all the saturated fat.
- “These dishes worked together nicely to give me a spread of nutrients as well as the best opportunity for my body to use them,” says the dietitian. For instance, vitamin C from the Brussels sprouts helps the body absorb iron from the hummus, while the dietary fats in the olive oil, almonds and avocado help transport fat-soluble vitamin K.
- While too much for one person to eat at once, the generous portions in the three dishes provided enough food for two to share or for leftovers to enjoy the following day.
1440 Ben Sawyer Blvd., Mount Pleasant
(843) 352-7585, kidcashewcharleston.com