Breakfast

Banana Oatmeal Pancakes

A delicious alternative to traditional pancakes. This recipe is a great way to use bananas whose peels have started to brown; the riper the banana, the easier to mash and the more flavor they will give the pancakes! Top with peanut butter or chopped nuts if desired. Serves 2 Serving Size: 3 pancakes Prep time:… 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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »