Recipes

Salmon patties made with canned salmon have been a staple on many dinner tables for decades. This Med way recipe is that same old standby with a modern twist.

Most muffins are just a step away from cake with lots of added sugar. Not these med muffins! These muffins have no added sugar and super healthy fats from nuts. They are one of my favorite things to find in my lunch box. Use muffin papers and spray them with non-stick spray for the best product. You can experiment with using pears in the place of the apples and vary the type of nuts you use.

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.

Carrots are always available, they are affordable and versatile. This is a great soup that uses lots of carrots and is a good way to use extra carrots you think may go bad. 

Meringue cookies are usually just egg whites, flavoring and sugar. These unbelievably delicious Med Meringues use the technique of beaten egg whites combined with nuts and seeds for a meringue with med influence, healthy fat, and low sugar.

This frozen treat makes a simple and refreshing dessert similar to ice cream. This recipe is topped with frozen blueberries, but any fresh or frozen fruit would make a great topping.

This dressing is from our Lentils with Cumin Vinaigrette recipe and our Lentil and Beet Salad recipe. However, it can be paired with any salad. Try it with your favorite salad for a delicious new taste!

This dressing is from our Brussels Sprouts Caesar recipe. However, it can be paired with any salad.The dressing is a safe (no raw egg yolks) alternative to traditional Caesar dressing. The anchovies are optional but really add a depth of flavor if you are game. You can chop them super fine so you don’t even know they are in there. You could also use anchovy paste if you like.

Brussels Sprouts mania is in full force. The vegetable of the minute is delicious roasted (see roasted Brussels Sprouts recipe on this site) and also adds a twist to an old favorite, Caesar Salad.

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.

Lentils are a quick alternative to dried beans. No soaking required and cook in a very short time.

Any mix of rice will work in this recipe, however wild rice adds a nice bit of color.

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.

This recipe is extremely easy to prepare and makes a great side dish. If you like spice, add a Thai green chili or jalapeño.

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.

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.

This dish is a real crowd pleaser. The nutty couscous pairs well with the sweet dried fruits. It makes a great side dish.

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.

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.

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.

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.

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.

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.

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.