Eat More Vegetables

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 »

Avocado Salad

This is a colorful and tasty salad that is especially good during summer months. It is easy to prepare and only has a few, simple ingredients. For variation, add chopped onions, black beans, and/or red pepper according to taste preference. Serves 4 Serving Size: 1 cup Prep Time: 15 minutes Cool Time: 10-20 minutes Total… 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 »

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 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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

Cucumber Citrus Water

Great for warm summer days, alongside a meal, or on a special occasion. Serve in a clear pitcher during a gathering with friends and family to show the vibrant colors of the fruit infused water. Helpful Tip: The longer you let this beverage chill in the fridge, the more flavor it will have. Serves 8… 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 »

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 »

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 »

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 »

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 »

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 »

Ginger Curry Mashed Carrots

This is a versatile side dish. You can use it as a base for grilled fish, and it also goes great with lentils. You can even thin it with water to make a soup. You will be hooked the first time you make it. It keeps for several days in the refrigerator and freezes well.… Read more »

Green Beans with Lemon Zest

The first time I had this dish I thought it was one of the best ways to make fresh green beans then and still do. The brightness of the lemon zest is delicious. Below the recipe I will give you several versions that I use throughout the year. Serves 4 Serving Size: ¾ cup Prep… 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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

Sauteed Squash and Onions

I grew up eating squash and onions. It was a summer favorite of our family. I converted the bacon grease version my mom made to the Med Way by using olive oil. I use both zucchini and yellow squash but you can use just one variety if you like. This recipe calls for green onions,… 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 »


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 »

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 »

Spicy Roasted Cauliflower

This recipe is for cauliflower, however, you can use this for any vegetable. It calls for ground spices; however, if you have a spice grinder, it is extra tasty to grind the spices from whole spices. Either way, you will love this easy recipe. The roasted vegetables are great hot or cold in salads. Serves… 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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »

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 »