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Appetizers

Nuts and Seeds handout

Click here to learn more about snacking on nuts and seeds

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Spicy Napa Cabbage Salad

Napa cabbage is softer in flavor and texture than traditional green cabbage. It is wonderful cooked and raw. This dish is so easy, you will make it often.

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Rice with Lima Beans and Cumin

This is really an amazing rice dish. It is so creamy and has an exotic flavor thanks to the tang of the yogurt and cumin.

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Bulgar Wheat Salad

This authentic Middle Eastern dish is simple and lasts for several days refrigerated. Traditionally called Tabbouleh, this dish has a unique ingredient that won’t disappoint – bulgar wheat!

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Best Tuna Sandwich

This simple dish is simply the best tuna sandwich! It includes the versatile ingredient, tapenade, to take this sandwich to the next level.

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Mediterranean Bowl

This Mediterranean Bowl is perfect for meal prep. Utilize already cooked brown rice to throw this lunch or dinner together quickly.

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MED logo

Honey Roasted Chickpeas

Enjoy these sweet and savory chickpeas as a snack or use as a topping on a soup or salad (such as our Winter Citrus Salad). Sure to bring a burst of sweetness, this flavorful recipe was shared with us by Chef Ellen Clevenger-Firley.

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Caponata

Packed with veggies, Caponata has a wonderfully delicious sweet and sour taste. Serve on slices of Olive Oil Toast for a wonderful appetizer or use as a sauce on your favorite whole grain or pasta.

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Avocado Tomato Salad

I love a non-recipe recipe. A recipe that really is just a very simple prep technique with a few ingredients. No need to measure.

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Wild Mushroom and Barley Risotto

This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method.

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popcorn

Simple Stovetop Popcorn

Making fresh popcorn on your stovetop is delicious and surprisingly simple! All you need is a large pan or pot with a lid and some popcorn kernels. Homemade popcorn makes a great snack and can be made in advance to have on hand for later.

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Kale Chips

You can buy kale chips already made in some specialty shops – they come in small bags with a big price tag. Or you can make a large pile of these delicious healthy chips at home. I have experimented with multiple ways of making these. This technique is super easy and nets a great bowl of chips.

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Olive Oil Deviled Eggs

Deviled eggs are a popular staple on the Southern dinner table. I have made literally hundreds of dozens over my life. They are delicious. However, can we achieve a great deviled egg using more Med-friendly ingredients, namely olive oil.

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White Bean Hummus

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.

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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.

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Rosemary Chili Walnuts

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.

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Rosemary Chili Almonds

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.

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Roasted Brussels Sprouts

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.

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Peanut Butter and Apple Sandwich

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.

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Roasted Vegetables

Oven-Roasted Vegetables

You really don’t need a recipe for roasted vegetables, but here are some recommendations for tasty combinations.

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Mediterranean Tuna Salad

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.

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Mango Black Bean and Quinoa Salad

Mango, Black Bean, and Quinoa Salad

This is a perfect dish for a summer picnic or potluck. Super easy, quick, and delicious.

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Lunch Salad

Lunch Salad

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.

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Lentil Sliders

Lentil Sliders

This recipe makes fun small burgers (sliders) or you can make regular size patties.

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Ginger Mango Salsa

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 and Fish Tacos.

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