Appetizers

Sofrito

Sofrito is a sauce that is used as a base for many Mediterranean dishes, including soups and sauces.  It is a flavorful condiment over chicken, fish, and vegetables. For fans of spicy foods, substitute some or all of the bell peppers in the recipe for hotter peppers. Serves 20 Serving Size: 5 tablespoons Prep Time:… Read more »

Black Bean Soup

This recipe uses canned beans, which can be high in sodium. Be sure to rinse well to remove over ⅓ of the sodium indicated on the label. If you want to add some spice, serve this with hot sauce on the side. Serves 6 Serving Size: 1 cup Prep Time: 20 minutes Cook Time: 10… Read more »

Cucumber Olive Oil Sea Salt Yogurt

If you are tired of sweet yogurt, this recipe is for you. You can use kosher salt but flake salt, such as Maldon, is better. It may sound strange but the tiny kick of salt makes this dish. If you are taking this for lunch, put the salt in a baggie and add just before… Read more »

Quinoa Strawberry Salad

Quinoa is a popular whole grain thanks to its quick cooking time, high protein content, and nutty taste. The quinoa really soaks up the dressing in this recipe. Wait to dress the salad until right before serving. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes… Read more »

White Bean Hummus

Traditional hummus is made with chickpeas (also called garbanzo beans). This recipe uses white beans. It gives it a great mild flavor that lets the blast of lemon come through, and it’s very easy to make. Serve with carrot and/or celery sticks for a great snack or lunch.   Serves 14 Serving Size: ¼ cup… Read more »

Rosemary Chili Almonds

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week. Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes… Read more »

Roasted Brussels Sprouts

This is an amazing vegetarian side dish. Feel free to add a small amount of turkey bacon for added flavor if you wish. Serves 4 Serving Size: ¾ cup Prep Time: 15 minutes Cook Time: 20-30 minutes Total Time: 35-45 minutes Ingredients: 1 pound (approximately 4 cups) Brussels sprouts 4 tablespoons olive oil 2 tablespoons… Read more »

Black Bean Salsa

This salsa is great on a salad, as a dip, or with your favorite taco. Vary the ingredients as you like for your taste. If you like it spicy, you can add jalapeno or other chili peppers. You can add different spices to your taste, such as cumin or coriander. Serves 6 Serving Size: 1… Read more »

Curry Quinoa Salad

This is a great side dish or can be a main dish if added to a large vegetable salad. Serves 4 as a side dish, 2 as a main dish Serving Size: ¾ cup Prep Time: 15 minutes Cook Time: 15 minutes (for quinoa) Total Time: 30 minutes (less if using already prepared quinoa) Ingredients:… Read more »

Rosemary Chili Walnuts

This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week. Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes… Read more »

Mango, Black Bean, and Quinoa Salad

This is a perfect dish for a summer picnic or potluck. Super easy, quick, and delicious.   Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Total Time: 20 minutes Ingredients: 1½ cups chopped, peeled ripe mango 1 (15-ounce) can no-salt added black beans, rinsed and drained ½ cup cooked quinoa 1 cup thinly… Read more »

Fruit Smoothie

The ingredients in this recipe can be varied according to taste and availability. Kale can be substituted for spinach, and any other fruits can be used as well. Using some frozen fruits will help make a cold, refreshing smoothie. Adjust amount of milk to make it thicker or thinner based upon taste preference. Serves 3… Read more »

Super Tomato Soup

Here is a quick and delicious way to add a serving of vegetables to your day. Don’t try this without the sun-dried tomatoes, they are the secret to this soup. Serves 6 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 1 hour 10 minutes Total Time: 1 hour 25 minutes Ingredients: 1 tablespoon… Read more »

Mexican Salad

This salad is as beautiful as it is delicious. The recipe calls for making one large salad to serve family style. You can also make individual salads as well. The lemon juice helps keep the avocado from turning dark so you could make this a few hours ahead and keep in the refrigerator. Serves 6… Read more »

Peanut Butter and Apple Slices Sandwich

Is peanut butter and jelly a staple at your house? Try this simple twist on an old favorite to ditch the extra sugar, boost the crunch factor, and amp up the nutritional benefits. Serves 1 Serving Size: 1 sandwich Prep Time: 4 minutes Total Time: 4 minutes Ingredients: 2 slices 100% whole-wheat bread 2 tablespoons… Read more »

Apple Cucumber Slaw

This recipe goes well with Salmon Burgers, or as a bed for fish or chicken. Serves 2 Serving Size: 1 cup Prep Time: 15 minutes Total Time: 15 minutes Ingredients: 1 apple, cut into matchsticks (use a sweet apple such as Red Delicious, or a tart apple such as Granny Smith) ½ English cucumber, chopped… Read more »

Kachumber Salad with Peanuts

This recipe has an Indian name, Kachumber, that means chopped; however, my dear Indian friend says it is not Indian at all. It is, however, delicious. Serves 8 Serving size: ¾ cup Prep Time: 20 minutes Total time: 20 minutes Ingredients: 2 large tomatoes, chopped 1 large English cucumber, chopped 1 jalapeno pepper, minced 1… Read more »

Cucumber Avocado Salad

This simple salad is really delicious. The process of hand mixing and slightly macerating (slightly crushing) the avocados makes it a bit creamy. You can alter this recipe and use different vinegars based on your taste. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Chill Time: 1 hour Total Time: 1 hour 15… Read more »

Avocado Toast

This is a great breakfast or lunch. Healthy fat helps keeps your hunger in check throughout the day. Serves 1 Serving Size: 2 pieces Prep Time: 5 minutes Cook Time: 3-4 minutes Total Time: 8-9 minutes Ingredients: 2 slices of whole-wheat bread ½ avocado, sliced thin Pinch salt 1 teaspoon olive oil Directions: Toast the… Read more »

Ginger Mango Salsa

Make this when you have really ripe mangos. It is a great addition to spicy foods and is terrific on our Mushroom Beef Tacos. Serves 8 Serving Size: ¼ cup Prep Time: 15 minutes Total Time: 15 minutes Ingredients: 1 mango, diced 1 tablespoon grated fresh ginger 1 jalapeno, minced 2 teaspoons minced fresh mint… Read more »

Chili Lime Salad with Grapefruit, Mango, and Pineapple

This recipe calls for grapefruit, mango, and pineapple, but you can use most any combination of fruit. Serves 6 Serving Size: 1¼ cups Prep Time: 20 minutes Total Time: 20 minutes Ingredients: Salad: 2 grapefruit, cut into sections 2 mangos, chopped ½ pineapple, chopped (can use canned – discard juice) Dressing: 2 tablespoons vegetable oil… Read more »

Oven-Roasted Vegetables

You really don’t need a recipe for roasted vegetables, but here are some recommendations for tasty combinations. Spices may vary based on your taste or you can go au naturel with just salt. Serves (depends on amount prepared) Serving Size: approximately 1 cup (as a side) Prep Time: Depends on vegetables, approximately 15 minutes Cook… Read more »

Lentil and Beet Salad

This is an interesting main-dish salad that, thanks to canned beets, is really quick. It is a great use for leftover lentils, you could even use other beans. You can use any salad green, however, arugula, gives a nice spice to the salad. The cumin vinaigrette is great with other salads as well or just as a… Read more »

Salmon Chowder

Any mix of rice will work in this recipe, however wild rice adds a nice bit of color. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Ingredients: 2 tablespoons olive oil 1 cup finely chopped onion ½ cup chopped carrot ⅓ cup chopped celery ½… Read more »

Fruit Chaat

This is an Indian-style sweet and savory snack that is super easy to prepare. You can vary the fruits to your liking and what’s readily available.   Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Total Time: 20 minutes Ingredients: 2 medium bananas, peeled and sliced 1 medium apple, chopped into small pieces… Read more »

Mediterranean Tuna Salad

Amp up your traditional tuna salad with this delicious recipe. Full of vegetables and flavor, it makes a delectable meal any time of day that the whole family will love. Enjoy it as a sandwich, on top of greens, or alongside our Super Tomato Soup and Olive Oil Toast. If serving as a sandwich, use… Read more »

Lentil Sliders

This recipe makes fun small burgers (sliders) or you can make regular size patties. They are great on toasted whole grain buns with lettuce and tomato. You can also serve them with tomato sauce. The recipe calls for brown lentils but other varieties would be good as well. Serves 7 Serving Size: 2 sliders Prep… Read more »

Olive Oil Toast

Is there anything better than toasted bread? Toast in the morning, toast at dinner, toast most anytime. How do you get your toast fix and still stay true to the Med way? Here is a simple two-step process for having your toast and eating smart. Serves: 1 Serving Size: 2 pieces Prep Time: 2 minutes… Read more »

Summer Green Bean Salad

This is one of the best salads to make when the corn is really fresh. The easiest way to cook the corn is in the microwave. Cut off one end, microwave for 4 minutes, remove with hot pad – shake the corn out of the husk. (Tip: All of the silks should remain in the… Read more »

Whole Wheat Couscous Salad

This dish is a real crowd pleaser. The nutty couscous pairs well with the sweet dried fruits. It makes a great side dish. You can also add chicken or garbanzo beans to up the protein and make it a main dish. Serves 8 Serving Size: ½ cup as side dish, ¾ cup as main dish… Read more »

Brown Rice Salad

This is an example of a recipe that can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and dress with citrus vinaigrette. This recipe uses avocado and orange. You could use cucumber, tomato, onion, or shredded squash – really any vegetable. For the fruit… Read more »

Lunch Wrap

This is a quick and easy lunch option. It takes only a few minutes to assemble if you have the ingredients in stock. Serves 1 Serving Size: 1 wrap Prep Time: 10 minutes Cook Time: 10-12 seconds Total Time: 10 minutes Ingredients: 1 (8-inch) 100% whole-wheat tortilla 1 tablespoon basil pesto ½ cup mixed greens… Read more »

Black Bean Burrito

Try this recipe for a quick and easy entree. It takes only a few minutes to assemble if you have the ingredients in stock. Serves 1 Serving Size: 1 burrito Prep Time: 10 minutes Cook Time: 10-12 seconds Total Time: 10 minutes Ingredients: 1 (8-inch) 100% whole-wheat tortilla ½ cup mixed salad greens ¾ cup… Read more »

Lunch Salad

This is called lunch salad because, yes, you guessed it, it makes a great lunch. Instead of taking tuna, egg, or chicken salad for lunch, which contain mostly meat, you can make this quick lunch salad that incorporates so many more vegetables and grains, and is as satisfying as it is good for you. There… Read more »

Citrus Salsa

This salsa is easy and quick and goes great on fish tacos, grilled fish, or with beans and rice. The daikon or jicama gives it a great crunch but is optional. Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Total Time: 20 minutes Ingredients: 4 naval oranges, peeling and white removed, chopped ½… Read more »