Category: Mediterranean

Nutrient-Packed Berry Parfait

Nutrient-Packed Berry Parfait

Posted on by Amy MS, RD, LDN

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Nutrient-Packed Berry Parfait

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Nutrient-Packed Berry Parfait

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  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 Serving 1x
  • Diet: Vegetarian
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Description

Berry Parfait is nutrient-packed breakfast, dessert or snack! This anti-inflammatory recipe is easy-to-make with layers of fresh berries, Greek yogurt, and crunchy granola.

Ingredients

Units Scale
  • 3/4 cup Greek Yogurt
  • 1/3 cup Granola
  • 1/2 cup Mixed Berries (Strawberries, Blueberries, Blackberries, Raspberries- choose your favorites!)

Instructions

  1. To a tall glass or mason jar, add 3 spoonfuls of yogurt.
  2. Top with 3 spoonfuls of granola.
  3. Top with a mixture of your favorite berries, creating an even layer on top of the granola.
  4. Repeat with remaining ingredients, finishing with berries on top. Enjoy!
  • Prep Time: 5 minutes
  • Category: Breakfast, Snack, Dessert
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 297
  • Sugar: 20g
  • Sodium: 125mg
  • Fat: 6g
  • Carbohydrates: 40g
  • Fiber: 4g
  • Protein: 23g
  • Cholesterol: 9mg

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Easy Cashew Curry (An Anti-Inflammatory Dish!)

Easy Cashew Curry (An Anti-Inflammatory Dish!)

Posted on by Amy MS, RD, LDN

Easy Cashew Curry (An Anti-Inflammatory Dish!)

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Easy Cashew Curry (An Anti-Inflammatory Dish!)

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  • Author: Amy MS, RD, LDN
  • Total Time: 25 minutes
  • Yield: 6 Servings 1x
  • Diet: Vegan
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Description

Easy Cashew Curry is a creamy, anti-inflammatory dish brimming with cashews and vibrant vegetables, simmered in a blend of soothing spices. This comforting meal is not only delicious but also quick, making it a perfect weeknight meal.

Ingredients

Units Scale
  • 1 tbsp Olive Oil
  • 1/2 Large White Onion, diced
  • 4 Cloves Garlic, Minced
  • 1 tbsp Fresh Ginger, Minced
  • 2 tsp Turmeric
  • 2 tsp Ground Coriander
  • 1 tsp Smoked Paprika
  • 1 tsp Curry Powder
  • 2 tbsp Tomato Paste
  • 2 cups Vegetable Stock
  • 2 cups Coconut Milk
  • 2 cups Raw Cashews

Instructions

  1. Heat a large sautee pan to medium heat. Add the olive oil, then the diced onion. Cook for 7-8 minutes until the onion is translucent and begins to brown slightly.
  2. Turn the heat down to low and add the garlic and ginger to the pan. Cook for 1-2 minutes.
  3. Next, add the spices, turmeric, coriander, smoked paprika and curry powder. Stir into the onion mixture. Then add the tomato paste and stir again.
  4. Next add the vegetable stock, stirring up any browned bits on the bottom of the pan (this is flavor!)
  5. Then add the coconut milk and cashews, stir again to combine.
  6. Bring the mixture to a simmer, cover and cook for 10 minutes.
  7. After 10 minutes check the curry, stir again and crack the lid to allow some steam to escape.
  8. Cook for another 10 minutes.
  9. Then, turn off the heat and add a pinch of salt if desired.
  10. Serve with brown rice, flatbread and sauteed greens for an anti-inflammatory packed meal.

Notes

  1. If you like more heat, top the curry with crushed red pepper flakes, sriracha or your favorite hot sauce.
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Sri Lankan

Nutrition

  • Serving Size: 1 Serving
  • Calories: 414
  • Sugar: 5g
  • Sodium: 27mg
  • Fat: 35g
  • Carbohydrates: 19g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg

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Rainbow Crunch Salad with Miso Dressing

Rainbow Crunch Salad with Miso Dressing

Posted on by Amy MS, RD, LDN

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Rainbow Crunch Salad with Miso Dressing

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Rainbow Crunch Salad with Miso Dressing

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Rainbow Crunch Salad, features a vibrant mix of crisp cabbage and crunchy textures tossed in a tangy and savory miso dressing.

Ingredients

Units Scale

Salad:

  • 1 cup Shredded Green Cabbage
  • 1 cup Shredded Purple Cabbage
  • 1 cup Grated Carrots
  • 4 Scallions, sliced
  • 1 Bell Pepper, juilened
  • 1 cup Shelled Edamame (if frozen, be sure to thaw before adding to salad)

Miso Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup PB Fit
  • 1/4 cup Soy Sauce
  • 2 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Chili Paste

Instructions

  1. Add all the salad ingredients to a large mixing bowl. Using two spoons, toss the vegetables together. Set aside.
  2. In a medium-sized mixing bowl, add all the ingredients for the miso dressing. Whisk together until no lumps remain.
  3. Pour the dressing over top of the vegetables. Use the spoons to toss the vegetables and dressing together.
  4. Top with sliced almonds, roasted cashews or pepitas if you’d like extra crunch!

Equipment

  • Prep Time: 10 minutes
  • Category: Salad
  • Method: No Cook

Nutrition

  • Serving Size: 1 Serving
  • Calories: 154
  • Sugar: 27g
  • Sodium: 1145mg
  • Fat: 20g
  • Carbohydrates: 26g
  • Fiber: 20g
  • Protein: 7g
  • Cholesterol: 0mg

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Yellow Plum Sorbet

Yellow Plum Sorbet

Posted on by Amy MS, RD, LDN

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Yellow Plum Sorbet

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Yellow Plum Sorbet

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  • Author: Amy MS, RD, LDN
  • Total Time: 0 hours
  • Yield: 6 Servings 1x
  • Diet: Vegetarian
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Description

Bright and refreshing, this plum sorbet combines ripe sorriso plums with a touch of lemon juice and a hint of honey for a delicious, summer treat. This recipe was developed for the Black Forest Farmer’s Market.

Ingredients

Units Scale
  • 1 1/2– 2 lbs Ripe Sorriso Plums
  • 2 tsp Lemon Juice
  • 1/2 cup Maple Syrup
  • 1/2 cup Water

Instructions

  1. Halve, pit and cut plums into 1 1/2-inch dice. Place diced plums into a large sauce pan.
  2. To the sauce pan add maple syrup and lemon juice.
  3. Cover and bring to a simmer. Then, simmer uncovered for 8 minutes. Remove from heat and allow mixture to cool to room temperature.
  4. In a food processor or blender, blend the mixture until smooth. Then place the mixture into a container and chill for at least 2 hours.
  5. When the sorbet mixture is completely chilled, freeze the mixture using an ice cream maker, according to your machine’s directions.
  6. Once frozen, scoop into bowls and enjoy! Or place the frozen sorbet into a freezer-safe container and keep in the freezer until ready to enjoy.

Equipment

  • Prep Time: 15 minutes
  • Cook Time: 10 minutes + 3 Hour Freeze Time
  • Category: Dessert
  • Method: Ice Cream Machine
  • Cuisine: Italian

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Sweet Corn & Stone Fruit Summer Salad

Sweet Corn & Stone Fruit Summer Salad

Posted on by Amy MS, RD, LDN

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Sweet Corn & Stone Fruit Summer Salad

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Sweet Corn & Stone Fruit Summer Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Diet: Vegetarian
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Description

This vibrant summer salad combines juicy peaches and ripe tomatoes with crisp, fresh sweet corn, all tossed in a zesty lime vinaigrette. This recipe was developed for the Black Forest Farmer’s Market.

Ingredients

Units Scale

Salad:

  • 4 Ears Corn, shucked
  • 2 Ripe Peaches
  • 3 Tomatoes
  • 3 Spring Onions

Lime-Honey VInaigrette:

  • 1/4 cup Olive Oil
  • 2 tsp Lime Zest
  • 2 tsp Lime Juice
  • 1 tbsp Maple Syrup or Honey
  • 2 tsp Dijon Mustard
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. To make the dressing, whisk all ingredients together, then set aside.
  2. Cut the corn kernels off the cob and place into a large mixing bowl.
  3. Slice the peaches and place into the bowl with the corn.
  4. Dice the tomatoes into 1/2 inch dice and add to the bowl.
  5. Next, chop the spring onions and add to the bowl.
  6. Drizzle half the vinaigrette over top the salad and stir together with a spoon, taking care to not bruise the peaches!
  7. Taste the salad and add more dressing to your taste preferences. Enjoy!

Equipment

  • Prep Time: 15 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: American

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Cherry Oatmeal Bars

Cherry Oatmeal Bars

Posted on by Amy MS, RD, LDN

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Cherry Oatmeal Bars

Cherry Oatmeal Bars
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Cherry Oatmeal Bars

Cherry Oatmeal Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 32 1x
  • Diet: Vegan
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Description

Fresh cherry and oatmeal bars. The perfect dessert or grab & go snack that is packed full of antioxidants and fiber! This recipe was developed for the Park Union Farmer’s Market.

Ingredients

Units Scale

Oatmeal Crumb:

  • 1 3/4 cup Oat Flour
  • 1 1/4 cup Old Fashioned Oats
  • 1 1/2 tsp Cinnamon
  • 1/4 tsp Salt
  • 1/4 tsp Baking Powder
  • 1/2 cup Coconut Oil
  • 1/2 cup Applesauce
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 tsp Lemon Zest

Cherry Filling:

  • 3 cups Pitted Cherries
  • 2 tbsp Maple Syrup
  • 1 tbsp Lemon Juice
  • 2 tsp Cornstarch

Instructions

  1. Preheat oven to 350° F. Grease a 9×13 dark pan with nonstick spray. Set aside.
  2. In a small sauce pan, add the cherry filling ingredients, pitted cherries, maple syrup, lemon juice and cornstarch. Turn the heat to medium and bring the mixture to a low boil.
  3. In a large mixing bowl, add the oat flour, oats, cinnamon, baking powder and salt. Whisk together to combine.
  4. Next add the liquid ingredients, coconut oil, applesauce, maple syrup, vanilla extract and lemon zest.
  5. Using a spatula, stir the crumb mixture together.
  6. Set 3/4 cup of the mixture aside for the topping.
  7. Pour the remaining mixture into your prepared pan and spread evenly, pressing down with a spatula to ensure crumb crust cooks evenly.
  8. Par bake the crumb crust! Pop into the oven and bake for 10 minutes. This helps to get a slightly crispy bottom to your bars.
  9. After 10 minutes, remove the pan from the oven and spread the cherry filling evenly over top of the crumb crust. Top with the remaining filling by dropping small teaspoon size bits over top the cherry filling.
  10. Place the pan back into the oven and bake for an additional 20-25 minutes.
  11. Remove from the oven and allow to cool fully before slicing. Enjoy!

Equipment

  • Prep Time: 15
  • Cook Time: 20
  • Category: Dessert, Snack
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar

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Zucchini & Yellow Squash Rosettes

Zucchini & Yellow Squash Rosettes

Posted on by Amy MS, RD, LDN

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Zucchini & Yellow Squash Rosettes

Zucchini Rosette
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Zucchini Rosette

Zucchini & Yellow Squash Rosettes

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  • Total Time: 15 minutes
  • Yield: 40–50 Rosettes 1x
  • Diet: Vegetarian
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Description

Zucchini and Yellow Squash Rosettes are a recipe that’s as beautiful as they are delicious. Packed with tangy goat cheese, sweet cranberries and crunchy pine nuts. This appetizer is perfect for impressing guests or adding elegance to any meal. This recipe was created for the Park Union Farmer’s Market.

Ingredients

Units Scale
  • 1 Medium Zucchini
  • 1 Medium Yellow Squash
  • 2 oz Goat Cheese
  • 1/2 tsp Lemon Zest
  • 1/2 tbsp Lemon Juice
  • 1/4 cup Dried Cranberries
  • 1/4 cup Pine Nuts

Instructions

  1. Trim the ends of the zucchini and squash. Then, using a vegetable peeler, peel long ribbons of both the zucchini and squash.
  2. Mix the goal cheese filling. Using a microplane zester, zest and juice the lemon. In a small mixing bowl combine the goat cheese, lemon zest and lemon juice, Mix together with a fork to fully incorporate.
  3. Toast the pine nuts. Place the pine nuts into a dry skillet, in a single layer. Turn the heat to medium-low and toast for 2-3 minutes, continually stirring or tossing the skillet to
  4. Place the zucchini and squash ribbons onto a cutting board or work surface. Using a butter knife or small spatula, spread 1/2 to 1 tsp of goat cheese mixture onto each ribbon. Top the goat cheese with a few cranberries and pine nuts. Roll up. Continue until all the ribbons have been filled. Enjoy!

Equipment

  • Prep Time: 15 minutes
  • Category: Appetizer
  • Method: No Cook
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 3
  • Calories: 32
  • Sugar: 2g
  • Sodium: 12mg
  • Fat: 2g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 2g
  • Cholesterol: 2mg

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Blackberry Tart

Blackberry Tart

Posted on by Amy MS, RD, LDN

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Blackberry Tart

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Blackberry Tart

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  • Author: Amy MS, RD, LDN
  • Total Time: 40 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegan
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Description

This healthy blackberry tart features a delicate olive oil crust, tart blackberries and fresh lemon for a show-stopper summertime treat!

 

Ingredients

Units Scale

Tart Dough:

  • 1/2 cup Whole Wheat Flour
  • 3/4 cup All Purpose Flour
  • 2 tbsp Brown Sugar
  • 2 tsp Lemon Zest (zest from 1 medium-sized lemon
  • 1/3 cup Olive Oil
  • 1 Egg
  • 1/4 tsp Kosher Salt
  • 3–4 tbsp Ice Water (as needed to bring dough together)

Tart Filling:

  • 16 oz Blackberries (fresh or frozen)
  • 5 tsp Lemon Juice
  • 3 tbsp Sugar
  • 1 tbsp All Purpose Flour
  • 1 tbsp Coarse Sugar (optional for topping)

Instructions

  1. Preheat your oven to 400°F
  2. Spray a tart pan or pie pan with nonstick spray, set aside.
  3. In the bowl of a food processor add all the dough ingredients except water. Pulse together for 10-15 seconds to mix the dough. If the dough seems very crumbly, add ice water, 1 tablespoon at a time to bring the dough together. It should stay together when you pinch with your fingers.
  4. Grab you pie or tart pan and place your dough into the pan. Using your hands or the bottom of a measuring cup, press the dough evenly into the pan. Start at the center of the pan and work your way out to evenly distribute the dough around the entire pan and slightly up the edges, just as you would a pie crust. Refrigerate your dough while you mix up the filling.
  5. In a medium size bowl, add the blackberries, lemon juice, sugar and flour. Mix together gently with a spatula.
  6. Remove your tart crust from the refrigerator and pour the blackberry filling into the crust. Give the pan a gentle shake back and forth to evenly distribute the blackberries. Top the berries with 1 tablespoon of coarse sugar.
  7. Place the tart pan onto a sheet tray (this is a must if you do not want to spend the next day cleaning your oven!) and place into the oven.
  8. Bake at 400° F for 30 minutes.
  9. Remove from the oven and allow to cool at least 10 minutes before digging in. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 30
  • Category: Dessert
  • Method: Bake
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 Slice
  • Calories: 223
  • Sugar: 11g
  • Sodium: 83mg
  • Fat: 10g
  • Carbohydrates: 28g
  • Fiber: 4g
  • Protein: 4g
  • Cholesterol: 23mg

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Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

Posted on by Amy MS, RD, LDN

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Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

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Roasted Turnips & Garlic Scape Chimichurri on Baked Potato Chips

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  • Author: Amy MS, RD, LDN
  • Total Time: 1 hour 30 minutes
  • Diet: Vegetarian
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Description

Market fresh produce turn these simple ingredients into a show-stopper appetizer, Roasted Turnips with Kale & Garlic Scape Chimichuri on top oven Baked Potato Chips! This recipe was created for the Black Forest Farmer’s Market.

Ingredients

Units Scale

Roasted Turnips

  • 1 lb Turnips (4 cups) Trimmed, scrubbed and diced into 1/2-inch pieces
  • 2 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Paprika
  • 1/4 tsp Onion Powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Ground Black Pepper

Kale & Garlic Scape Chimichuri

  • 1 cup Baby Kale
  • 5 Garlic Scapes
  • 1/2 cup Olive Oil
  • 1 tbsp Red Wine Vinegar
  • 1 tbsp Lime Juice
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 1/4 tsp Red Pepper Flakes (Optional)

Oven Baked Potato Chips

  • 1 lb Russet Potatoes (2-3 potatoes), Scrubbed
  • 3 tbsp Olive Oil
  • 1 tsp Kosher Salt

Instructions

Roasted Turnips:

  1. Preheat oven to 400° F. Get out a sheet tray. Set aside.
  2. In a large bowl, toss together the turnips, olive oil, spices, salt and pepper.
  3. Spread the mixture out onto your sheet tray in an even layer.
  4. Roast for 25-30 minutes, stirring halfway through roasting until the turnips are nicely golden brown and slightly crispy.

Kale and Garlic Scape Chimichuri:

  1. Into the bowl of a food processor, add all the ingredients, kale, garlic scapes, olive oil, red wine vinegar, lime juice, salt, pepper and red pepper flakes.
  2. Process on 15 second intervals until the chimichuri reaches your desired consistency. (Traditionally chimichuri is not blended until smooth but left slightly chunky.)
  3. Taste and adjust seasonings as needed.

Oven Baked Potato Chips:

  1. Preheat oven to 375°F Convect or 400°F regular. Get out a large sheet tray and set aside.
  2. Using a mandoline or a sharp knife, slice the potatoes into 1/8″ slices. Place the slices into a large bowl of warm water. This helps to remove some of the starch from the potatoes.
  3. Drain the potato slices and pat them dry with a clean dish towel or paper towel.
  4. In a large bowl toss the potato slices with the olive oil and salt.
  5. Place the potato slices onto your sheet tray in one single layer. This make take a few rounds, do not overlap or the chips will not cook evenly.
  6. Bake for 10 minutes, then using a spatula, flip the chips over and bake for another 10 minutes on the other side. Take care in the last few minutes to watch so that the chips do not burn!
  7. Remove from the oven and allow to cool on a wire rack.

Assembly:

  1. Place one chip onto a plate, top with a tablespoon of roasted turnips, then top with a drizzle of chimichuri. Continue with remaining ingredients. Enjoy!

Equipment

  • Prep Time: 30
  • Cook Time: 60
  • Category: Appetizer
  • Method: Roast
  • Cuisine: Mediterranean

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Whole Wheat Naan Bread

Whole Wheat Naan Bread

Posted on by Amy MS, RD, LDN

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Whole Wheat Naan Bread

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Whole Wheat Naan Bread

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  • Author: Amy MS, RD, LDN
  • Total Time: 2 hours 25 minutes
  • Yield: 16 1x
  • Diet: Vegetarian
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Description

Whole Wheat Naan Bread is soft, fluffy, and lightly charred, it’s the perfect accompaniment to Greek Chicken & Chickpeas.

Ingredients

Units Scale
  • 1 1/2 cups Warm Water
  • 2 tsp Honey
  • 2 tsp Dry Active Yeast
  • 2 tbsp Olive Oil
  • 1 1/2 tsp Kosher Salt
  • 1 1/2 cups Whole Wheat Flour
  • 3 cups All Purpose Flour
  • 3/4 cup Greek Yogurt

Instructions

  1. Make the Dough. In a large bowl or stand mixer, add the warm water, honey and yeast. Allow the yeast to bloom for 4-5 minutes.
  2. When the yeast is bubbly, add the remaining ingredients. Using the dough hook attachment or a spatula, mix everything together until the dough is smooth and elastic (approximately 2- 4 minutes).
  3. Cover and allow to rise until doubled in size, about 2 hours.
  4. Roll & Cook Naan Bread.  Remove the dough from bowl and divide into 16 equal portions.
  5. Preheat a cast iron pan over medium high heat.
  6. With a rolling pin, roll one portion of dough out into an 8-inch circle.
  7. Place onto preheated pan and cook for 1 minute on each side. Then set aside to cool.
  8. Repeat until all dough has been cooked!

Equipment

  • Prep Time: 10 minutes + 2 Hours
  • Cook Time: 15 minutes
  • Category: Bread, Mediterranean
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 149
  • Fat: 2g
  • Carbohydrates: 27g
  • Fiber: 2g
  • Protein: 5g

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Greek Chicken & Chickpeas

Greek Chicken & Chickpeas

Posted on by Amy MS, RD, LDN

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Greek Chicken & Chickpeas

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Greek Chicken & Chickpeas

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5 from 1 review

  • Author: Amy MS, RD, LDN
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Description

Flavorful and flexitarian this dinner will impress your guests and family!

Ingredients

Scale
  • 2 lbs Chicken Breasts, diced into 1-inch pieces
  • 2, 15oz Cans Chickpeas, drained and rinsed
  • 1 Large Onion, diced
  • 2 Lemons, zested and juiced
  • 4 Garlic Cloves, minced
  • 3/4 cup Olive Oil
  • 3 tsp Oregano
  • 2 tsp Kosher Salt
  • 1 tsp Ground Black Pepper

Instructions

  1. Set out two separate mixing bowls, one will be for the chicken, the other for the chickpeas. (Note: If you do not mind the meat and chickpeas mixed together then feel free to use one large bowl!)
  2. To one bowl, mix up the marinade. Add the olive oil, diced onion, garlic, lemon zest and juice, oregano, salt and pepper. Whisk together to combine.
  3. Pour half of the marinade into the other bowl. You should have half of the marinade in each bowl.
  4. Add the chickpeas to one bowl and cover then add the chicken to the other bowl and cover it. Place both bowls into the refrigerator to marinate for at least 1 hour and up to 6 hours.
  5. When you are ready to cook. Heat two large cast iron pans over medium high heat. Add 2 tsp olive oil to each pan.
  6. When the pans are heated, add the chickpeas to one pan and the chicken to the other.
  7. Cook the chicken and chickpeas, stirring frequently, for 15-20 minutes until the chicken is cooked through and the chickpeas are crispy. The cast iron pan will help to crisp and slightly char the chicken and chickpeas. This is good flavor! (Note that the chicken should be cooked through to 165 F).
  8. Serve the chicken and chickpeas over whole wheat naan bread, tzatizki sauce, tomato and cucumber salad and top with feta and kalamata olives. Enjoy!

Equipment

Notes

  • Eat this with Whole Wheat Naan bread topped with Tzatziki Sauce and Tomato & Cucumber Salad
  • Top with feta cheese and kalamata olives

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Tomato & Cucumber Salad

Tomato & Cucumber Salad

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Tomato & Cucumber Salad

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Tomato & Cucumber Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Tomato and cucumber salad is bright and fresh, the perfect topping for Greek Chicken and Chickpeas or simple side dish to add to any meal.

Ingredients

Units Scale
  • 1 pint Cherry Tomatoes
  • 1 English Cucumber, seeded and diced
  • 1/2 Small Red Onion, thinly sliced
  • 1 tbsp Dill, minced
  • 1/2 tbsp Olive Oil
  • 1 tbsp Red Wine Vinegar
  • 1/4 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  1. In a medium-sized mixing bowl, combine all ingredients.
  2. Gently mix together with a wooden spoon.
  3. Taste and adjust seasonings to your preference. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: Greek

Nutrition

  • Serving Size: 1/4
  • Calories: 36
  • Sugar: 2g
  • Sodium: 179g
  • Fat: 2g
  • Carbohydrates: 5g
  • Fiber: 1g
  • Protein: 1g
  • Cholesterol: 0mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Tzatziki Sauce

Tzatziki Sauce

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Tzatziki Sauce

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Tzatziki Sauce

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  • Author: Amy MS, RD, LDN
  • Total Time: 8 minutes
  • Yield: 16 Servings 1x
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Description

Creamy homemade Tzatziki sauce is filled with cucumber, dill, lemon and garlic. The perfect accompaniment to your next Mediterranean meal.

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1 Cucumber, grated
  • 2 tbsp Lemon Juice
  • 2 Gloves Garlic, minced
  • 1 1/2 tbsp Dill, minced
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper

Instructions

  1. Set out a medium sized mixing bowl and place a clean dish towel over top.
  2. With a box grater, grate the entire cucumber right over the towel and bowl. Then, wring out the moisture from the cucumber using the towel. Discard the liquid and place the grated cucumber into the empty bowl.
  3. Add the remaining ingredients to the bowl and give it a thorough stir with a spoon or whisk.
  4. Cover and place into the refrigerator until ready to serve. The flavors will enhance with a little time in the fridge!

Equipment

  • Prep Time: 8 minutes
  • Category: Sauce
  • Cuisine: Greek

Nutrition

  • Serving Size: 1/16
  • Calories: 22
  • Sugar: 1g
  • Sodium: 92mg
  • Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 3g
  • Cholesterol: 2mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

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Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

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  • Author: Amy MS, RD, LDN
  • Total Time: 25 minutes
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Description

Mediterranean Pesto Pasta is fresh, vibrant and satisfying! This dish is infinitely adaptable with your favorite veggies or in-season produce.

Ingredients

Units Scale
  • 1 lb Whole Wheat Penne Pasta
  • 1 lb Chicken Breast, cut into 1 1/2 inch dice
  • 2 Medium Zucchini
  • 2 Bell Peppers (Orange, Red or Yellow)
  • 1 pint Cherry Tomatoes
  • 2 Tbsp Olive Oil
  • 1 15 oz Can Chickpeas, drained and rinsed
  • 4 Tbsp Spinach Pesto

Instructions

  1. Make your pesto and then set aside to cook the