Tag: Mediterranean

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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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

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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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Tzatziki Sauce

Tzatziki Sauce

Posted on by Amy MS, RD, LDN

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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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Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

Mediterranean Pesto Pasta with Chicken, Veggies & Chickpeas

Posted on by Amy MS, RD, LDN

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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 rest of the dish.
  2. Cook your pasta according to the box directions.
  3. While the pasta cooks, cook your chicken and veggies
  4. Heat a large skillet (cast iron pan if you have it!) over medium high heat, add 1 tbsp of olive oil
  5. When your pan is hot, add the chicken. Cook for 8-10 minutes until nicely browned and cooked through. Place cooked chicken on a plate and set aside.
  6. While the chicken cooks, prep your veggies. Rinse your veggies and get ready to chop!
  7. Dice the vegetables into 1 1/2 inch pieces
    1. Zucchini: Slice in half length-wise, then dice into half moon shape
    2. Bell Pepper: Cut around the pepper and remove the core, then slice into strips, then dice
    3. Cherry Tomatoes: Slice in half lengthwise
  8. Add another tablespoon of olive oil to the skillet and adjust skillet heat to medium. Add the chickpeas to the skillet.
  9. Next add the zucchini and bell pepper to your pan. Cook for 5-7 minutes, stirring occasionally and turning over the veggies to cook evenly on each side.
  10. Now its time to put the dish together!
  11. In a large bowl, add the 3-4 tablespoons of pesto to the bottom. Next, add the pasta, chicken and veggies, including the cherry tomatoes you chopped earlier. Top with another tablespoon of pesto. Using a large spoon, mix the dish together, taking care to not mash your veg!
  12. Taste the pasta and add additional pesto per your preference.
  13. Serve immediately and enjoy a taste of a Mediterranean Summer!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Category: Dinner, Mediterranean
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/6
  • Calories: 460
  • Sugar: 7g
  • Sodium: 625mg
  • Fat: 14g
  • Carbohydrates: 77g
  • Fiber: 39g
  • Protein: 40g
  • Cholesterol: 74mg

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Turmeric Pickled Onions

Turmeric Pickled Onions

Posted on by Amy MS, RD, LDN

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Turmeric Pickled Onions

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Turmeric Pickled Onions

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  • Author: Amy MS, RD, LDN
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Description

Packed with anti-inflammatory benefits and delicious flavor, Turmeric Pickled Onions are a great topping for any meal!

Ingredients

Units Scale
  • 1 Large Sweet Onion
  • 1 cup Distilled White Vinegar
  • 1/2 cups Water
  • 1 tbsp Kosher Salt
  • 1/4 cup Sugar
  • 1/2 tsp Turmeric

Instructions

  1. Combine all the ingredients into a mason jar or a glass container with a lid.
  2. Allow to marinate for at least 12 hours, ideally 24 hours.
  3. Serve on top of fajitas, tacos, sandwiches, salads, so many ways!

 

Equipment

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Pesto Garlic Knots

Pesto Garlic Knots

Posted on by Amy MS, RD, LDN

Pesto Garlic Knots

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Pesto Garlic Knots

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 6 1x
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Description

Pesto Garlic Knots are delicious bites packed with spinach pesto, garlic and cheese. Perfect as an appetizer or side dish!

Ingredients

Units Scale

Instructions

  1. Start by making the Whole Wheat Pizza Dough and Spinach Pesto.
  2. Roll the pizza dough into a square, roughly 12×12 inches.
  3. Using a spatula, spread the pesto onto the dough, leaving about a 1/2 inch border around all sides.
  4. Evenly sprinkle the mozzarella over the pesto.
  5. Next, take the top half of the dough and fold down to meet the bottom. You are basically folding the dough in half here. (Check out the video for a play-by-play!)
  6. Then, using a knife or bench scraper, cut the dough horizontally into 6 sections. You should have 6 rectangles at this point.
  7. Now, take one of your rectangles and vertically cut two slits into the dough, keeping the top portion intact. Continue with remaining rectangles.
  8. Next it’s time to braid! Take one of your rectangles and fold the left dough portion over the middle section then repeat with the left side. Continue braiding until you reach the end of the dough. Then, pinch the bottom of the dough to seal. Now take the end you sealed and roll it up towards the other end. You will now have a braided pesto knot! Continue with the rest of the rectangles.
  9. Place the knots into a 9×9 baking dish and brush with a little olive oil.
  10. Place into the oven and bake for 20-25 minutes until golden brown. Allow to cool slightly and serve with marinara sauce. Enjoy!
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Category: Appetizer, Dinner
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 216
  • Sodium: 406mg
  • Fat: 7g
  • Carbohydrates: 33g
  • Fiber: 3g
  • Protein: 8g
  • Cholesterol: 6mg

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Greek Chickpea Salad in a Jar

Greek Chickpea Salad in a Jar

Posted on by Amy MS, RD, LDN

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Greek Chickpea Salad in a Jar

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Greek Chickpea Salad in a Jar

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 8 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

Chickpea Greek Salad is the easiest and tastiest plant-based meal prep!

Ingredients

Units Scale

Chickpea Greek Salad:

  • 1 Can, 15 oz Chickpeas, drained and rinsed
  • 1 Cucumber, Peeled, Seeded and Diced
  • 1/2 cup Cherry Tomatoes, sliced in half lengthwise
  • 1/4 cup Kalamata Olives
  • 1/4 cup Banana Peppers
  • 1/2 cup Feta Cheese
  • 1 cup Mixed Greens

Greek Salad Vinaigrette:

  • 1/3 cup Red Wine or Balsamic Vinegar
  • 1/3 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 2 tsp Honey
  • 1 tsp Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Add all the Greek Vinaigrette ingredients to a small bowl or mason jar and whisk to combine.
  2. Get out two large mason jars for the salads.
  3. Add 2 tbsp Greek Salad Vinaigrette to the bottom of each of the jars.
  4. Next, add the salad ingredients. 1/2 can of the drained, rinsed chickpeas to each jar.
  5. Then half the diced cucumber, half the cherry tomatoes, half kalamata olives and half banana peppers.
  6. Top with 1/4 cup feta cheese in each jar and finally 1/2 cup of Mixed Greens on top.
  7. Put the mason jar lid on and store in the refrigerator until you are ready to dig in!

Equipment

  • Prep Time: 8 minutes
  • Category: Salad
  • Method: No Cook
  • Cuisine: Greek

Nutrition

  • Serving Size: 1 Salad
  • Calories: 204
  • Sugar: 3g
  • Sodium: 643mg
  • Fat: 12g
  • Carbohydrates: 17g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 33mg

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Almond Lemon Cookies

Almond Lemon Cookies

Posted on by Amy MS, RD, LDN

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Almond Lemon Cookies

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Almond Lemon Cookies Gluten Free

Almond Lemon Cookies

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  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 11–12 cookies 1x
  • Diet: Gluten Free
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Description

Lemon almond cookies are moist, light and gluten-free goodness!

Ingredients

Units Scale
  • 1 1/2 cups Almond Flour
  • 1/3 cup Honey
  • 1/8 tsp Baking Soda
  • 1 Medium Sized Lemon, Zested and Juiced
  • 1 Large Egg White
  • 2 tbsp Powdered Sugar
  • 2 tbsp Slivered Almonds (optional)

Instructions

  1. Preheat oven to 350° F. Get out a baking sheet and set aside.
  2. Place the egg white into a small bowl and beat with a fork until slightly frothy. Set aside.
  3. In a medium-sized mixing bowl add the almond flour, lemon zest, lemon juice, honey, baking soda, and egg white. Stir together with a spatula. The mixture should resemble wet sand.
  4. Using a 1 1/2 inch scoop, scoop the dough and place onto the baking sheet. Continue until all dough has been used.
  5. Sprinkle each raw cookie with a few slivered almonds and gently press the cookies with your hands to flatten them every so slightly.
  6. Place the tray into the oven and bake the cookies for 12 minutes until just golden on the edges. You do not want to over cook!
  7. After 12 minutes, allow the cookies to cool on a wire rack for at least 10 minutes.
  8. Sprinkle with powdered sugar and enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Category: Dessert
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 124
  • Sugar: 10g
  • Sodium: 20mg
  • Fat: 8g
  • Carbohydrates: 13g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 0mg

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Breakfast Granola Cups

Breakfast Granola Cups

Posted on by Amy MS, RD, LDN

Breakfast Granola Cups

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Granola Cups

Breakfast Granola Cups

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 8 cups 1x
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Description

Homemade granola cups are a wholesome and nutritious breakfast or snack. Fill them with Greek Yogurt and berries for more protein, antioxidants and flavor.

Ingredients

Units Scale
  • 2 cups Old Fashioned Oats
  • 1/4 cup Ground Flaxseed
  • 3/4 tsp Ground Cinnamon
  • 1/4 cup Maple Syrup
  • 1/4 cup + 1 tbsp Peanut Butter
  • 1 Egg White

Instructions

  1. Preheat oven to 350° F. Grease a muffin tin with nonstick spray or coconut oil, set aside.
  2. In a large bowl, combine the oats, flaxseed and cinnamon and stir together with a spatula.
  3. To a small microwave safe bowl, add the maple syrup and peanut butter. Microwave for 20-25 seconds just to soften the peanut butter so it is easy to stir.
  4. Next, pour the peanut butter mixture into the oat mixture. Stir together with a spatula, making sure that all dry ingredients are coated in the wet ingredients.
  5. Whisk the egg white with a fork until slightly frothy then pour into the oat mixture and stir together.
  6. Divide the oat mixture into 8 muffin cups. Using your fingers, press the the mixture into the muffin tin to form cup shapes. Continue with the remaining granola cups.
  7. Place muffin tin into the oven and bake for 15-18 minutes until the granola cups just start to turn golden brown.
  8. Allow the cups to cool in the muffin tin for at least 15 minutes. This is KEY, otherwise they will fall apart! Then, run a spatula or butter knife around the edge of each cup to gently release from the muffin tin.
  9. To serve, fill each cup with a spoonful of Greek Yogurt and top with fresh berries. Enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: 194
  • Sugar: 8g
  • Sodium: 53mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg

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Mediterranean Egg Wrap

Mediterranean Egg Wrap

Posted on by Amy MS, RD, LDN

Mediterranean Egg Wrap

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Mediterranean Egg Wrap

Mediterranean Egg Wrap

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Serving 1x
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Description

This Mediterranean Egg Wrap is a mix between an omelet and a breakfast burrito but it is so much better than both of those! Plus, it packs in 31 grams of protein per serving!

Ingredients

Units Scale
  • 3 Eggs
  • 1 Tbsp Greek Yogurt
  • 2 Tbsp Unsweetened Soy Milk
  • 2 tsp Olive Oil
  • 3 Tbsp Red Bell Pepper, diced
  • 1 oz Baby Bella Mushrooms
  • 1/4 cup Raw Baby Spinach
  • 3/4 oz Cheddar Cheese, grated
  • 1 Whole Wheat Tortilla

Instructions

  1. Heat a nonstick skillet to medium heat. Add 2 tsp olive oil.
  2. When the pan is heated up, add the peppers and mushrooms and sautee for 1-2 minutes until the mushrooms are nicely browned.
  3. Next add a handful of spinach and sautee for 1 minute.
  4. While the spinach and veggies cook, whisk up the eggs, milk, Greek Yogurt and salt and pepper in a bowl.
  5. Then, pour the egg into the pan, over top of the veggies. Give the pan a little shake to spread the eggs out evenly.
  6. Place the tortilla on top of the egg mixture and allow to cook for 4-5 minutes.
  7. After 5 minutes, run your spatula around the outside edge of the egg to make sure it will easily release and that it is cooked through.
  8. Using a large spatula, flip the mixture over so that the tortilla is now on the bottom. Add the grated cheese and allow the tortilla to brown for 1 minute.
  9. Finally, roll or fold the tortilla egg up. I find that folding into thirds like a letter works well. Then, give the roll up a little press with your spatula to fully crisp the bottom.
  10. Now, slide it onto a plate, cut in half on a diagonal and dig in!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Skillet
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 461
  • Sugar: 2g
  • Sodium: 364
  • Fat: 25g
  • Carbohydrates: 27g
  • Fiber: 4g
  • Protein: 31g
  • Cholesterol: 580mg

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Quinoa Greek Salad

Quinoa Greek 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.)

Quinoa Greek Salad

Quinoa Greek Salad
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Quinoa Greek Salad

Quinoa Greek Salad

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  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 8 Servings 1x
  • Diet: Gluten Free
Print Recipe

Description

One of my most popular recipes! Quinoa Greek Salad is a great side dish, lunch and excellent to bring to potlucks!

Ingredients

Scale
Salad Ingredients
  • 1 1/2 cups Quinoa
  • 3 cups Water
  • 1 pt Cherry Tomatoes
  • 1 Cucumber
  • 1/2 cup Kalamata Olives
  • 1/2 cup Feta Cheese
Balsamic Dressing Ingredients
  • 1/2 cup Olive Oil
  • 2 tsp Dijon Mustard
  • 1/4 cup Balsamic Vinegar
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

For the quinoa and veggies
  1. Rinse the 1 1/2 cups quinoa in a fine mesh strainer. In a medium saucepan, heat 3 cups of water over high heat. Add the rinsed quinoa. Bring quinoa and water to a boil then reduce heat to low and simmer for 15 minutes. The quinoa is done cooking when all the water is absorbed and it is light and fluffy.
  2. Prep and slice veggies.
  3. Peel cucumber and slice off the ends. Cut the cucumber in half lengthwise. Using a small spoon scoop out the seeds. Next, slice each half lengthwise into 1/2 inch long sections. Then stack your long sections together to dice into 1/2 inch dice. Place diced cucumber into a large bowl.
  4. Rinse your cherry tomatoes. Slice each tomato lengthwise (its prettier!). Place into bowl with cucumber.
  5. Slice kalamata olives in half. Place into bowl with cucumber and tomato.
 
For the balsamic dressing
  1. Into a small mixing bowl or mason jar add all dressing ingredients. Whisk until the dressing is fully emulsified. Taste the dressing and adjust seasonings per your preference
Putting the salad together
  1. Once the quinoa has finished cooking add 3/4 of the dressing to the hot quinoa and stir to mix well. This will allow the quinoa to really absorb the dressing.
    Place the quinoa into the refrigerator for at least 1 hour.
  2. Once the quinoa has cooled, place it into a large bowl. Add the cucumber, cherry tomatoes and kalamata olives. Next add the feta and mix together, taking care not to smash your tomatoes. Add the remaining 1/4 of the dressing and mix together. Place the salad back into the refrigerator for 1 more hour. Serve chilled, enjoy!
 

Equipment

  • Prep Time: 10
  • Cook Time: 15
  • Category: Salad, Mediterranean, Lunch, Sides
  • Cuisine: Greek

Nutrition

  • Serving Size: 1
  • Calories: 173
  • Sugar: 3g
  • Sodium: 392mg
  • Fat: 11g
  • Carbohydrates: 14g
  • Fiber: 1g
  • Protein: 4g

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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

Posted on by Amy MS, RD, LDN

Mediterranean Panzanella Salad

Mediterranean Panzanella Salad
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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Fresh veggies, sourdough croutons, feta and vinaigrette, savory, sweet, and crunchy Mediterranean Panzanella Salad.

Ingredients

Units Scale

Salad

  • 1 pinch Pint Cherry Tomatoes, sliced in half lengthwise
  • 1 Large Cucumber, peeled, seeded & diced into 1– inch pieces
  • 1 Yellow Bell Pepper, seeded and diced into 1-inch pieces
  • 1 Orange Bell Pepper, seeded and diced into 1-inch pieces
  • 1/4 cup Kalamata Olives, sliced in half lengthwise
  • 1/4 cup Basil, juilenned
  • 1/4 cup Feta Cheese
  • 4 Slices Sourdough Bread, diced into 1-inch pieces
  • 1/2 cup Olive Oil

Vinaigrette

  • 1/2 tsp Dijon Mustard
  • 1 tsp Minced Garlic
  • 1 tsp Honey
  • 3 tbsp Red Wine Vinegar
  • 4 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

Make the Vinaigrette
  1. Combine all ingredients into a mason jar or small bowl. With the lid on, shake the mason jar to mix together, or whisk together in the bowl. Set aside.
Make the Salad
  1. Heat a large saute pan over medium heat. Add 4 tablespoons olive oil to pan. Add the bread cubes to the pan and cook until golden brown, tossing occasionally. Remove from heat and all to cool.
  2. In a large bowl, add the tomatoes, bell peppers, basil, feta, cucumber and olives. Next add the bread cubes to the veggies.
  3. Mix the vinaigrette one more time then pour half of the dressing over the salad. Stir the salad together with a large spoon.
  4. Taste the salad and add more of the vinaigrette if needed. Enjoy!

Notes

*Make this salad your own, add your favorite veggies, cheese and enjoy!

  • Prep Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 302
  • Sugar: 2g
  • Sodium: 436mg
  • Fat: 25g
  • Carbohydrates: 17g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 4mg

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Mediterranean White Bean, Tuna & Sundried Tomato Salad

Mediterranean White Bean, Tuna & Sundried Tomato 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.)

Mediterranean White Bean, Tuna & Sundried Tomato Salad

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Mediterranean White Bean, Tuna & Sundried Tomato Salad

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  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 2 Serving 1x
  • Diet: Vegetarian
Print Recipe

Description

A simple Mediterranean salad in just 5 minutes. No copping required! This Mediterranean Tuna, White Bean & Sundried Tomato Salad is loaded with protein and fiber, a filling lunch for your workday!

Ingredients

Scale
  • 15 oz Cannellini Beans
  • 2 tbsp Sundried Tomatos (julienned)
  • 6 oz Tuna (packed in water)
  • 1 cup Raw Baby Spinach
  • 1/4 cup Crumbled Feta
  • 1 tbsp Olive Oli
  • 1 tbsp Red Wine Vinegar
  • 1 Pinch Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Drain and rinse the Cannelilini beans and then place into a medium size bowl.
  2. Next, add the spinach. Using your hands gather about 1 cup of spinach and tear it into smaller pieces before adding to the bowl.
  3. Add the remaining ingredients and mix together with a spoon.
  4. Taste the salad and adjust seasonings to your preference. Enjoy!

Equipment

  • Prep Time: 5
  • Category: Salad, Lunch, Mediterranean, Sides, Appetizers
  • Method: No Cook

Nutrition

  • Serving Size: 1/2
  • Calories: 312
  • Sugar: 3g
  • Sodium: 580mg
  • Fat: 12g
  • Saturated Fat: 4g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 9g
  • Protein: 29g
  • Cholesterol: 54mg

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Discover 5 Reasons to Eat the Mediterranean Way

Discover 5 Reasons to Eat the Mediterranean Way

Posted on by Amy MS, RD, LDN

Have you heard of the Mediterranean eating pattern and wondered if it actually lives up to the hype? Well, researchers, doctors and dietitians talk it up as one of the healthiest, and most sustainable eating patterns in the world. Plus, US News & Health has ranked it #1 for the past 6 years in a row.

Let’s dive into the top 5 reasons you should give the Mediterranean eating pattern a try!

#1. Protects Your Heart – A ton of research has been done on the Med pattern and heart health. And study after study continues to back up the facts, the foods of the Med pattern help to lower cholesterol, lower blood pressure and reduce the risk of cardiovascular disease. With heart disease the #1 killer in the United States, I’d say this is a good reason to give the Mediterranean eating pattern a go!

#2. Fights Inflammation – Inflammation seems to be a buzz word these days so I’ll break it down a bit. Inflammation is our body’s immune system response to injury or infection. Our immune system sends out white blood cells to surround the area to help with healing. Chronic inflammation is the big problem. Chronic inflammation is when the body continues to send out inflammatory cells even when there is no danger. For example, in rheumatoid arthritis, inflammatory cells attack joints leading to an inflammation. Thus, chronic inflammation is associated with certain diseases such as Type 2 Diabetes, Arthritis, certain Cancers, Asthma, Alzheimer’s Disease and Heart Disease.

The foods in the Mediterranean eating pattern are Anti-inflammatory, meaning they fight this inflammation. The antioxidants in these foods fight free radicals by donating an electron and making them stable.

So, what does all this science mean for you? Reducing inflammation with anti-inflammatory foods is beneficial to all cells in the body.

#3. Boosts Your Brain – This might be THE most exciting aspect of the Mediterranean eating pattern. “Higher adherence to a MedDiet is associated with slower rates of cognitive decline, reduce conversion to Alzheimer’s disease, and improvements in cognitive function.” 1

What does that mean? Well, eating the Med way is protective to our brain as we age, and can reduce our risk of Alzheimer’s Disease, and that is awesome.

#4. Good for Your Gut – Our digestive system has trillions of bacteria living inside, both good bacteria and bad bacteria. These bacteria are called our gut-microbiome and lots of research has shown the link between our gut health and our overall health. Eating a variety of fruits, vegetables, beans, legumes, nuts, seeds and healthy fats increases the good bacteria in our digestive system.

On the other hand, foods that increase the bad bacteria in our gut include highly processed foods, fast foods, refined sugar foods, lots of red meat.

The variety and fiber in the Mediterranean pattern increase the good bacteria in our gut, which helps to boost our overall health.

#5. It’s Easy & Delicious – The best part of this eating pattern is that it is NOT a diet. Let me repeat that, it is NOT a diet. It is a style of eating with lots of flexibility. You will eat lots of fruits, vegetables, whole grains, beans, legumes, nuts, healthy fats, fish, herbs and spices. You CAN eat bread and have dessert, it is all about choosing a variety of whole foods. Plus, its so delicious. Black bean salad with avocado citrus dressing, zucchini pasta, chocolate dipped fruit, all these foods fit!

Sources:

  1. Hardman RJ, Kennedy G, Macpherson H, Scholey AB, Pipingas A. Adherence to a Mediterranean-Style Diet and Effects
    on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials. Front Nutr. 2016;3. doi:10.3389/fnut.2016.00022
  2. Nani A, Murtaza B, Sayed Khan A, Khan NA, Hichami A. Antioxidant and Anti-Inflammatory Potential of Polyphenols Contained in Mediterranean Diet in Obesity: Molecular Mechanisms. Molecules. 2021;26(4):985. doi:10.3390/molecules26040985
  3. Woodside J, Young IS, McKinley MC. Culturally adapting the Mediterranean Diet pattern – a way of promoting more ‘sustainable’ dietary change? Br J Nutr. 2022;128(4):693-703. doi:10.1017/S0007114522001945
  4. Merra G, Noce A, Marrone G, et al. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. 2020;13(1):7. doi:10.3390/nu13010007
  5. Rosato V, Temple NJ, La Vecchia C, Castellan G, Tavani A, Guercio V. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2019;58(1):173-191. doi:10.1007/s00394-017-1582-0
  6. Pollicino F, Veronese N, Dominguez LJ, Barbagallo M. Mediterranean diet and mitochondria: New findings. Experimental Gerontology. 2023;176:112165. doi:10.1016/j.exger.2023.112165
  7. Caso F, Navarini L, Carubbi F, et al. Mediterranean diet and Psoriatic Arthritis activity: a multicenter cross-sectional study. Rheumatol Int. 2020;40(6):951-958. doi:10.1007/s00296-019-04458-7
  8. Ballarini T, Melo Van Lent D, Brunner J, et al. Mediterranean Diet, Alzheimer Disease Biomarkers, and Brain Atrophy in Old Age. Neurology. 2021;96(24):e2920-e2932. doi:10.1212/WNL.0000000000012067
  9. Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circ Res. 2019;124(5):779-798. doi:10.1161/CIRCRESAHA.118.313348
  10. UEG Week: Plant-based foods and Mediterranean diet associated with healthy gut microbiome, research reveals. Accessed August 23, 2023. https://ueg.eu/a/30
Greek-Style Nachos

Greek-Style Nachos

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.)

Greek-Style Nachos

Greek Nachos
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Greek Nachos

Greek-Style Nachos

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  • Author: Amy RD, LDN
  • Total Time: 1 hr 50 mins
  • Yield: 6 servings 1x
  • Diet: Vegetarian
Print Recipe

Description

Delicious Greek-Style Nachos with Chickpeas, Feta, Tomato & Olives

Ingredients

Scale

Chickpeas

  • 1 lb Dried Chickpeas (See notes for alternative options)
  • 1 tbsp Olive OIl
  • 1 Onion (medium)
  • 4 Garlic cloves
  • 2 tsp Paprika
  • 2 tsp Ground Cumin
  • 1/4 tsp Garam Masala (Optional)
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Lemon Zest
  • 2 tsp Kosher Salt
  • 4 cups Vegetable Broth

Pita Chips

  • 2 Pita Bread
  • 2 tbsp Olive Oil
  • 1/2 tsp Kosher Salt

Veggie Salad

  • 1 Cucumber, peeled, seeded and chopped
  • 1 pt Cherry Tomatoes, sliced in half

Toppings

  • Greek Yogurt
  • Feta Cheese
  • Kalamata Olives
  • Hot Sauce (Optional)

Instructions

Chickpeas

  1. Sort and rinse your dried chickpeas. (If using canned skip this step.) Fill a large bowl with 6 cups water, pour chickpeas into bowl and soak overnight.
  2. Preheat oven to 375° F. Drain your soaked chickpeas, set aside.
  3. In a large dutch oven or large pot, heat 1 tbsp olive oil over medium heat. Add sliced onion to pan, sautee until slightly browned.
  4. Lower the heat to medium-low and add minced garlic and sautee for 1-2 minutes until fragrant.
  5. Add the spices, salt and lemon zest to garlic and onions and sautee for another 30 seconds.
  6. Add vegetable stock to pot and then the chickpeas (soaked or canned). Using a wooden spoon or spatula, stir mixture together and then bring to a boil. Then, turn the heat off and cover the pot with a lid.
  7. Next, put the dutch oven into your preheated oven and bake for 45 minutes to 1 1/2 hours, depending on the chickpeas you are using. (If you are using canned, it should take around 45 minutes for the chickpeas to soak up the yummy liquid. If you are using dry, soaked chickpeas it will take closer to an hour to an half and half for the beans to soak up the liquid.)
  8. Once the liquid has been absorbed by the chickpeas they are done. Remove from the oven and set aside.

Toppings:

  1. Slice your pita bread into triangles, drizzle 1 tbsp olive oil and 1/8 tsp salt over top and place onto a sheet tray (Skip this step if you bought pre-made pita chips!)
  2. Bake pita chips in the oven with your chickpeas for 8-10 minutes. Keep an eye on them as they burn easily!

 

Vegetable Topping:

  1. Slice 1 pint cherry tomatoes in half lengthwise. Peel, seed and chop cucumber to 1 inch chunks.
  2. Serve with Greek yogurt, feta cheese, kalamata olives and hot sauce as desired.

 

To Plate:

  1. Set pita chips on plate, top with dollops of Greek Yogurt, then the delicious braised chickpeas, cucumber and tomatoes, feta, kalamata olives and hot sauce. Enjoy!!
 

 

Equipment

Notes

Notes:
  1. You can make this as simple or complicated as you’d like. Using canned chickpeas and store bought pita chips makes this a week-night winner!
  2. To substitute canned chickpeas use 4 cans, 15 oz each
  3. *This recipe was inspired by several Greek Nacho style recipes and including SmittenKitchen’s Braised Chickpeas.
  • Prep Time: 20min
  • Cook Time: 1 hr 30 mins
  • Category: Appetizers, Dinner, Lunch, Mediterranean, Salad, Sides
  • Method: Braise
  • Cuisine: Greek

Nutrition

  • Serving Size: 6
  • Calories: 541
  • Fat: 19g
  • Saturated Fat: 5g
  • Carbohydrates: 71g
  • Fiber: 15g
  • Protein: 27g
  • Cholesterol: 24mg

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