Entrees

Quinoa Pinto Bean Burger

No need to buy veggie burgers when you can make these at home with great ingredients. You can use the seasonings suggested or experiment with others based on your favorite flavors. These are great made ahead and cooked to order. They can be served in a bun like a traditional burger, crumbled in a pita,… Read more »

Lentils with Cumin Vinaigrette

Lentils are a quick alternative to dried beans. No soaking required and cook in a very short time. Delicious on their own, added to salads or soups, or as a base for fish or chicken. This recipe uses a delicious cumin vinaigrette to make a delicious side or main dish. I prefer to use brown… Read more »

Mushroom Almond Burger

These are some of the best veggie burgers ever! The small amount of sharp cheese and the umami from the mushrooms give them a great flavor. When forming the patties, use your hands and place them directly in the hot pan. They are hard to move around prior to cooking and don’t make firm patties.… Read more »

Vegetable Omelet

The traditional Mediterranean way of eating includes lots of vegetables. Breakfast is the hardest meal for many to get any vegetables. Adding veggies to an omelet is one way to get at least some at the morning meal. You can cook a bag of spinach and chopped vegetables at the beginning of each week to… Read more »

Whole Wheat Pasta with Pesto and Vegetables

This pasta is a great way to incorporate a variety of vegetables into one quick and simple meal that your friends and family will love. You can substitute any of the vegetables listed for ones that are in season and readily available. Serves 8 Serving Size: 2½ cups Prep Time: 15 minutes Cook Time: 15… Read more »

Cabbage, Pasta and Pepper

Splurge on the cheese for this dish, the economy of the main ingredients (pasta and cabbage), allow for purchasing a really good cheese and still staying within budget. Any aged white cheese (e.g., parmesan, cheddar, provolone, manchego) will do. Serves 4 Serving Size: 1½ cups Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45… Read more »

Honey Balsamic Glazed Salmon

  This salmon is simple and delicious. No capers? No problem. Use chopped green olives instead. Don’t be afraid to experiment. You can replace fresh rosemary with oregano, savory, tarragon, or thyme. Add more of the herbs you love to create a dish that is all your own. You can also sear the salmon and… Read more »

Fish Tacos with Avocado-Mango Salsa

These fish tacos are so light and fresh, they will even turn the heads of the fish taco haters. Any white fish (e.g., pollock, catfish, grouper, haddock, halibut, rockfish, striped bass, or swordfish) can be substituted for the mahi mahi, so look for what is on sale. The star of this dish is definitely the… Read more »

Pizza with a Cauliflower Crust

You need to try this cauliflower crust, even if you are not a fan of cauliflower. You won’t believe how good it is! The key is to remove as much water from the cauliflower as possible and to pile on the vegetables. Make this recipe your own by substituting the vegetables in the recipe for… Read more »

Kale and Napa Cabbage Slaw with Chicken or Salmon

  Napa cabbage is a great variety to use in cooked and raw dishes. The combination of kale and Napa cabbage is colorful and delicious. This slaw is great as a bed for grilled chicken or grilled salmon. If you use grilled chicken, toss the chicken in lemon zest and some taco seasoning before grilling.… Read more »

Mushroom Beef Tacos

This taco filling is flat out delicious. You will love it. It may sound difficult but it is really not that time consuming. You can make a double batch as it freezes really well. Serve on corn tortillas with shredded cabbage, lime wedges, and our Ginger Mango Salsa. Serves 8 Serving Size: 4 ounces (½… Read more »

Spicy Vegetable Tacos

The best vegetable tacos ever! Adjust the chipotle chilies to your “heat” taste. Freeze the leftover chilies, 2-3 each in small plastic bags, for the next time you make this recipe. Serves 8 Serving Size: 2 tacos Prep Time: 40 minutes Marinate Time: 30-60 minutes Cook Time: 20 minutes Total Time: 1 hour 30 minutes-… 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 »

Honey Citrus Chicken Drumsticks

Remove the skin from the drumsticks for a healthy and delicious finger food – for kids and adults. Serves 6 Serving Size: 1 drumstick Prep Time: 20 minutes Cool Time: 20 minutes Cook Time: 20 minutes Total Time: 1 hour Ingredients: Zest from one orange Juice from one orange (approximately ⅓ cup) Zest from one lemon ¼ cup honey Pinch salt Pinch pepper ¼ cup olive oil 1 teaspoon fresh thyme 6 skinless chicken drumsticks with bone–in Directions: Preheat oven to 375º… Read more »

Chicken and Vegetable Fried Rice

This one-pot meal is a great way to use leftover rice and/or chicken. You can use egg or shrimp instead of the chicken. The type of vegetables can vary depending on what you have on hand. You just need 2 cups of vegetables in total. A good combination is mushroom, peas, carrots, cabbage, and green onion. … Read more »

Oatmeal with Fruit and Nuts

This recipe calls for steel-cut oats, but can also be made with rolled oats which have a quicker cooking time (about 5 minutes). If using steel-cut oats, save time by making a large batch on Sunday and keeping the leftovers in the fridge to reheat small batches throughout the week. This will give you a… Read more »

Burrito Bowl

This dish has everything you love about a burrito. Use this formula (rice + beans + salsa + slaw) to create your favorite ethnic food bowl. Serves 4 Serving Size: 1½ cups Prep Time: 15 minutes Cook Time: 10-15 minutes Total Time: 25-30 minutes Ingredients: 2 cups cooked brown rice 3 tablespoons olive oil, divided… Read more »

Simple Stir Fry

Everyone should have a go-to stir fry recipe. This is a basic recipe that you can vary based on availability of seasonal vegetables. The fresh grated ginger gives it a wonderful Asian flavor. If you like spice, you can add some Asian chili sauce, which can be found in most grocery stores (also called sambal… Read more »

Cod with Chimichurri Sauce

The new motto after this dish is, “Everything is better with chimichurri”! It is such a simple, yet flavorful condiment. If you are watching your salt intake, the chimichurri sauce can be prepared without any salt, while still keeping a great flavor. Most any white fish (e.g., pollock, catfish, grouper, haddock, halibut, or bass) can… Read more »

Cabbage Stir Fry

This recipe is extremely easy to prepare and makes a great side dish. If you like spice, add a Thai green chili or jalapeño. Serves 2 Serving Size: ¾ cup Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Ingredients: 1 tablespoon olive oil 2 teaspoons cumin seeds 2 teaspoons freshly grated… Read more »

Salmon Burgers

These burgers are super easy and can be made in just a few minutes. Have your fishmonger remove the skin from the salmon to make this even easier. You can serve this as a burger on a bun with Sriracha mayonnaise (½ Sriracha and ½ mayo), or you can serve it on a bed of… Read more »

Warm Citrus Spinach Salad with Scallops

Scallops are delicious, but can be quite expensive. Consider this a special-occasion salad if you stick with the scallops. For an everyday salad, consider replacing the scallops with shrimp or fish. Serves 4 Serving Size: 4 cooked scallops, 2 cups of salad Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes Ingredients:… Read more »

Ginger Carrot Eggs

This makes a great side dish and can also be used as a filling for tacos. The ginger garlic paste can be substituted with freshly grated ginger and finely chopped garlic.  Serves 2 Serving Size: ½ cup Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes  Ingredients: 2 teaspoons olive oil 2… Read more »

Whole Wheat Pasta with Beans and Greens

This is a great way to serve pasta with lots of vegetables and beans. The whole-wheat pasta is a nice taste compliment to the beans. Using a prepared sauce makes this recipe quick – if you prefer to make your own, that is fine too. The red pasta sauces that you can find in the… Read more »

Turkey and Bean Taco Salad

This recipe will soon be one of your family’s favorites because it is easy to make and big on flavor! Leave out the ground turkey for a vegetarian friendly meal. Serves 4 Serving Size: ¼ recipe Prep Time: 10 minutes Cook Time: 15-20 minutes Total Time: 25-30 minutes Ingredients: Bean Topping: 1 tablespoon olive oil… Read more »

Mushroom Beef Burgers

The Mediterranean way of eating contains very limited amounts of red meat. One way to decrease consumption of red meat is to add vegetables so that you are consuming less. This recipe introduces lots of mushrooms (a 1 to 1 ratio to meat) for a flavorful but lighter burger. Using a food processor will speed… Read more »

Tuna Burger

Tuna makes a surprisingly delicious burger option. This recipe is a quick and easy crowd pleaser that makes dinner or lunch a breeze. Leftover patties refrigerate well and can be eaten the next day (cold or reheated) for a convenient and satisfying meal at work or home. Top your burger with your favorite garnish to… 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 »

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 »

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 »

Basil, Shrimp and Tomato Pasta with Feta

This dish is very versatile and can be made with any vegetables or proteins that you have on hand. The fresh basil and feta are the superstars in this dish. Serves 6 Serving Size: ¾ cup Prep Time: 20 minutes Cook Time: 20 minutes Total Time: 40 minutes Ingredients: 1 pound whole-wheat penne pasta 2… 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 »

Spaghetti Squash with Shrimp

With garlic, tomatoes and strands of spaghetti squash to twirl around your fork, this dish will surely satisfy your craving for Italian food. If you’ve never cooked a spaghetti squash, there’s nothing to fear. Once you cut lengthwise and scoop out the seeds, it goes in the oven for 40-50 minutes until fully cooked. For… Read more »