Swap Your Fats

Savory and delicious! This recipe for Oven Roasted Butternut Squash, shared with us by our friend Chef Ellen Clevenger-Firley, will delight your taste buds.

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.

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.

This is a non-recipe recipe. A recipe that really is just a very simple prep technique with a few ingredients.

This delightfully simple lentil soup is light and spicy with a bold red color. Best of all it is ready to enjoy in about an hour, with very little hands-on time. The lemon adds a delicious balance to the hearty cumin.

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.

Bok Choy is a wonderful vegetable that is in the cabbage family but is much milder than most cabbage. You can find bok choy in most grocery stores. Baby bok choy is becoming more popular and may also be available. The ginger, soy and chili give it a wonderful Asian flair.

I am semi obsessed with this dressing. It is really good on so many salads. This one, is the very best. Give it a try. The oregano in the dressing will bring back memories of traditional Greek salads.

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.

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.

Eggs are a great protein source and easy to keep on hand. This recipe really punches up the vegetables and is a great breakfast or brunch dish.

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.

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.

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 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.

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.

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.