Make Your Grains Whole
Med Morning Muesli
Muesli by any other name is cold oatmeal – and it rocks! Here is a recipe that we have worked on to get the taste just right without breaking the calorie bank.
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.
Wild Mushroom and Barley Risotto
This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method.
Egg in a Hole
A classic favorite that is easy to make and delicious. These one-eyed jacks are cooked in olive oil, giving them a savory taste that is perfect for breakfast, lunch or dinner. Serve with your favorite fruits for a delectable meal you and your family will love.
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.
Banana Nut Med Muffins
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.
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.
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.
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.
Whole Wheat Couscous Salad
This dish is a real crowd pleaser. The nutty couscous pairs well with the sweet dried fruits. It makes a great side dish.
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.
Spicy Garlic Rice
This recipe is a great way to use leftover rice. The long-grain brown basmati rice can be substituted with regular brown rice. Garnish with cilantro or scallions for extra flavor.
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.
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 kale slaw.
Quinoa Pinto Bean Burger
No need to buy veggie burgers when you can make these at home with great ingredients.
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.
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.
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.
Mango, Black Bean, and Quinoa Salad
This is a perfect dish for a summer picnic or potluck. Super easy, quick, and delicious.
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.
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.
Curry Quinoa Salad
This is a great side dish or can be a main dish if added to a large vegetable salad.
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 component, any citrus, mango, or pineapple works well. Choose any whole grain and any canned bean. This is a great way to use up leftover grains from other meals. This can be a side dish or served on top of a mixed green salad.