This delightful Mediterranean Chickpea Salad is a wholesome and yummy dish that captures the essence of the Mediterranean diet, renowned for its health benefits and vibrant flavors. This easy-to-make recipe combines nutrient-rich ingredients, creating a satisfying salad that's perfect as a standalone meal or a delightful side dish.
This Perfect Mediterranean chickpea salad is super versatile. You can customize it based on vegetables you have in your fridge and the veggies that you love best. Enjoy this salad as a light and satisfying meal on its own or as a side dish with grilled chicken or fish.
The Mediterranean Chickpea Salad stands out for several reasons. Here are some key elements that contribute to its goodness:
Nutrient-Rich Ingredients: The salad is loaded with nutrient-dense ingredients. Chickpeas provide a protein and fiber boost, while celery, cucumbers, and other vegetables offer an array of vitamins and minerals. This combination makes the salad not only delicious but also a healthy and satisfying choice.
Mediterranean Diet Principles: The recipe adheres to the principles of the Mediterranean diet, known for its health benefits. Olive oil, a staple in this diet, is used in the dressing, providing healthy monounsaturated fats. The inclusion of fresh herbs adds not only flavor but also additional nutrients.
Vibrant Flavors: The diverse blend of fresh ingredients creates a symphony of flavors. The sweet juiciness of bell peppers, the briny punch of feta, and the freshness of the parsley all come together, resulting in a taste experience that is both bold and harmonious.
Ease of Preparation: The simplicity of the recipe, combined with readily available ingredients, makes it easy to prepare. This accessibility allows individuals to incorporate a healthy and flavorful meal into their routine without the need for complex cooking techniques or hard-to-find items.
Versatility: The recipe is versatile and can be easily customized based on personal preferences. Whether adding extra vegetables, adjusting the herb quantities, or incorporating other Mediterranean-inspired elements like olives or red onion, individuals can tailor the salad to suit their taste and dietary needs.
Colorful Presentation: The vibrant colors of the various ingredients create an aesthetically pleasing dish. The visual appeal enhances the overall dining experience, making the salad not just a meal but a feast for the eyes.
Balanced Dressing: The dressing, a crucial component of any salad, strikes a perfect balance between acidity, richness, and freshness. The combination of extra-virgin olive oil, red wine vinegar, and garlic elevates the flavors without overpowering the natural tastes of the ingredients.
Our Mediterranean Chickpea Salad is a celebration of fresh and flavorful components. Begin with a can of chickpeas (15 ounces), drained and rinsed, providing a hearty base packed with protein and fiber.
To add a burst of juiciness and freshness, add a diced cucumber, two diced bell peppers, and ½ a cup of celery. Try to make all the chopped veggies about the same size as the chickpeas.
Enhance the “Mediterranean-ness” by crumbling 1/2 cup of feta cheese into the salad.
Finally, 1/4 cup of chopped fresh parsley with give the dish some depth and freshness. This is technically optional because many people don’t often have fresh parsley lying around, and we want to make sure you are able to make this salad! If you have it, definitely add it.
The heart of this recipe lies in its zesty dressing. In a small bowl, whisk together some high-quality extra-virgin olive oil, 2 tablespoons of red wine vinegar, a minced garlic clove, and salt and pepper to taste.
This simple yet flavorful dressing ties together the diverse elements of the salad. This is where our chickpea salad really comes together!
Creating our Mediterranean Chickpea Salad is a breeze. First, chop all the veggies to roughly the same size and rinsed the canned chickpeas very well.
In a large mixing bowl, gently combine the chickpeas, cucumbers, peppers, celery, feta cheese, & parsley.
Pour the dressing over the mixture and toss gently to coat the ingredients evenly.
Allow the salad to marinate in the refrigerator for at least 30 minutes. While you can eat it right away, we recommend letting the salad sit so the flavors can meld.
Before serving, give the salad a final toss to ensure an even distribution of the dressing. For a finishing touch, garnish with additional fresh herbs and feta cheese. The vibrant colors and enticing aromas will make this Mediterranean Chickpea Salad taste and look amazing.
One of the standout features of this recipe is its versatility. While our suggested ingredients create a delightful base, feel free to add your personal touch. Consider incorporating diced tomatoes (not that diced tomatoes tend to spoil quickly so the salad won’t last quite as long), artichoke hearts, or a squeeze of lemon juice for an extra layer of brightness.
Indulge in the goodness of the Mediterranean diet with our delectable Chickpea Salad. Packed with wholesome ingredients, this dish is not only a treat for your taste buds but also a celebration of health and well-being. Perfect for warm weather or as a light meal year-round, our Mediterranean Chickpea Salad is a testament to the simple yet powerful pleasures of fresh, flavorful, and nourishing food.
While there may not be a specific historical account tied to Chickpea Salad, the components and flavors of the Mediterranean Chickpea Salad are rooted in the culinary traditions of the Mediterranean region.
Mediterranean Diet Origins: The Mediterranean diet, characterized by a high intake of fruits, vegetables, whole grains, legumes, and olive oil, has ancient roots. It reflects the traditional dietary patterns of countries like Greece, Italy, and southern Spain, where fresh and locally sourced ingredients have long been central to culinary practices.
Use of Chickpeas: Chickpeas, a key ingredient in the salad, have a history of cultivation dating back thousands of years in the Middle East and Mediterranean regions. They were a staple in various ancient civilizations and continue to be a fundamental component of Mediterranean cuisine.
Influence of Greek and Middle Eastern Cuisines: The inclusion of feta cheese and herbs in the recipe reflects the influence of Greek and Middle Eastern culinary traditions. These ingredients have been central to the diets of these regions for centuries and are integral to dishes like Greek salads, mezze platters, and various Middle Eastern salads.
Use of Fresh Ingredients: The emphasis on fresh herbs, peppers, and cucumbers aligns with the Mediterranean tradition of celebrating seasonal, locally sourced produce. This is a big part of the Mediterranean Diet!
So while this recipe may not have a documented history, the Mediterranean Chickpea Salad pays homage to the longstanding culinary traditions of the Mediterranean region—and the Mediterranean Diet. It encapsulates the spirit of a diet that has evolved over millennia, celebrating the use of wholesome, fresh ingredients and the vibrant flavors that define Mediterranean cuisine.
]]>This is a blueprint for chia pudding. From here, you can make all different kinds and flavors.
In this recipe, we leave the chia seeds whole, which lends a very unique texture. Some people, like me!, love this texture. Other people, like my husband, don't really enjoy it. You can blend the chia seeds if you prefer to have a smoother, more pudding-like consistency. Give this recipe a try if you prefer a blended consistency: chocolate strawberry blended chia pudding
If your chia seeds don't "gel" like they are meant to, then it's probably time for a new bag. (Older chia seeds tend to lose their ability to gel up.) The type of milk you use could also impact how well the seeds gel.
Here are a few more troubleshooting tips that you may want to consider!
Chia Seed to Liquid Ratio:
Mixing Technique:
Resting Time:
Liquid Type:
Temperature:
Sweeteners and Flavorings:
Stirring During Setting:
Fresh Chia Seeds:
Experiment with Ingredients:
Chia seeds have so many great benefits! See some of these amazing benefits below:
Omega-3 Fatty Acids:
Fiber Content:
Protein:
Antioxidants:
Minerals:
Check out this article for more information on Chia seeds.
How Long To Store it?
Chia seed pudding can typically be stored in the refrigerator for about 4-5 days. However, its shelf life can depend on various factors, including the specific ingredients used and the freshness of the ingredients.
Here are some tips to maximize the freshness and shelf life of your chia seed pudding:
Storage Container:
Refrigeration:
Ingredients:
Check for Spoilage:
Keep in mind that chia seed pudding is a versatile dish, and you can make smaller batches if you're concerned about its shelf life. Additionally, adding fresh toppings, such as fruits or nuts, just before serving can enhance both the flavor and nutritional content of your pudding.
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Roasting greens sounds kind of insane. It sounds insane, that is, before you try it.
It seems like the lettuce would just shrivel up or turn to mush. It's hard to understand how the oven turns a simple salad staple into a roast-y, garlic-y delicious side dish that rivals any main course.
But then again, if you've roasted other vegetables, you understand how something magical happens in the oven when you combine olive oil, vegetables, and some heat.
You may have noticed that we have a love of roasting vegetables around here!
My Sister-in-law introduced me to Roasted Romaine Lettuce. This is her recipe.
I have always loved her, but now I can understand even more why my dear brother married her.
This recipe is so good that I crave it on cold days... and sort of cool days ... and on most days that fall in autumn, winter, or spring. And honestly, I love it in summer if we are having anything grilled.
This dish is amazing eaten just as it is written. If you are feeling fancy, try drizzling with our super easy balsamic vinegar reduction and a sprinkle of Parmesan and see if your taste buds don't explode.
Give it a try and let us know what you think! Just 10 minutes and 5 ingredients.
If you've ever tried roasting greens (or other veggies) and been disappointed with the results, have no fear. You may just need a different type of roasting pan. The kind of baking sheet that you select can take your vegetables from kind-of-good to out of this world!
Your pan must be big enough that the veggies have at least a little space around them. That bit of space will allow the vegetables to roast, rather than steam. (Steamed veggies can turn mushy. Roasted veggies are crispy goodness!)
So, think big. A large rimmed baking sheet is perfect for roasting vegetables.
We absolutely love this baking sheet. It's super study so it won't warp, and it's big enough that I can roast several heads of romaine at once.
If you really love bronzed veggies, consider a dark colored pan. The dark color helps food get lots of toasty brown bits without being mushy. We love this pan.
If you follow this blog or other Mediterranean Diet blogs, you probably understand our love of leafy green vegetables.
First, greens are super low in calories and high in fiber.
Second, greens of all variety (including romaine) are chock full of vitamins like C, A, K, and B, as well as potassium, calcium, and folate.
Healthline calls romaine a "dieter's dream" because of the low calories and high nutrition.
With all the important vitamins and minerals in those leaves, we call it a dream for anyone who wants to live a healthy lifestyle! And a pleasure to eat alongside all kinds of main dishes!
If you love tasty, fresh, healthy recipes, we invite you to try out our Mediterranean Meal Plans.
Created by our Dietitian Nutritionist Jamie with you and your family in mind, our plans incorporating Mediterranean Diet Principles throughout each week. You get a well-balanced diet, with way less stress. Each meal plans comes complete with an organized grocery list to save you time.
Do you or a family member have specific dietary restrictions?
We offer a variety of options, including dairy-free and gluten-free.
]]>A little crunchy, a little salty, a whole lot of potato goodness, these little spuds are virtually indestructible and don't even require you to peel them!
From raw to finished takes about an hour, but most of that time is hands off. Which means, you have plenty of time to steam the broccoli, cook the salmon, or finish up the rest of your food. (Or just read a good book and consider the potatoes your full dinner!)
Add a side salad with some leftover quinoa, and you've got a pretty decent meal.
Please note, this article includes affiliate links. As an Amazon Associate, we earn from qualifying purchases.
Red potatoes are almost identical to white potatoes in terms of nutrition.
Both kinds of spuds are high in potassium, vitamin C (surprise!), and carbs.
For many people, potatoes can be a healthy part of your eating plan because of the type of carbohydrates that they contain. Potatoes contain resistant starch, which is similar to fiber in that your body can't digest it.
Resistant starch passes undigested through your stomach. When it gets to your large intestine, it begins to ferment.
You know that "healthy guy bacteria" you've heard about? Fermented potatoes in your intestines feed your good gut bacteria! This is very good news for keeping your whole system balanced and healthy.
The potassium in potatoes is great for you, too. Many people in America don't consume the recommended amount of potassium.
According to a report in Annals of Medicine, the potassium in potatoes may improve your heart health by helping to lower blood pressure, reducing the levels of bad cholesterol and potentially decreasing inflammation.
As we mentioned, this side dish could not be easier.
After preheating your oven and washing your potatoes, cut the potatoes into quarters. Toss them with a bit of garlic and olive oil in a bowl.
Lay them on a pan, making sure there's a bit of space around each one.
The type of pan you use matters. It must be big enough that there's space around each little potato. If any potatoes overlap, they will likely steam rather than roast. Steaming can leave potatoes mushy.
We love love love this big pan! It works great for all types of roasting, including vegetables and meats.
If you really love bronzed veggies, consider a dark colored pan like this one, which can help food get lots of toasty brown bits.
Then you simple roast! Easy peasy!
If you need more reasons to give these little spuds a try, did we mention that they are crispy, crunchy, and don't even need to be peeled?
Roasted red potatoes taste great with everything-- and don't even need to be peeled! Give this quick and easy recipe a try.
If you love tasty, fresh, healthy recipes, we invite you to try out our Mediterranean Meal Plans.
Created by our Dietitian, our meal plans incorporating Mediterranean Diet Principles throughout each week.
You get a well-balanced diet, designed by an expert. Each meal plans comes complete with an organized grocery list to save you time and hassel!
]]>Bean and lentil salad recipes are so versatile!
With a light, delicious dressing (like this one!) to pull together all the flavors, you can use pretty much whatever veggies and beans you happen to have on hand.
You can make the whole salad out of just vegetables if you are eating it as a side dish alongside a protein-source. If this bean and lentil salad is your main course, it’s great to have some legumes in the salad for protein.
We love to use canned lentils and beans for added convenience, but you can absolutely use precooked beans or lentils.
If you use canned legumes (we often do, for convenience), make sure to rinse them well to remove any added salt. We also recommend that you buy low sodium canned beans.
Bean and lentil salad is great eaten over a green leafy salad. It’s also yummy scooped up with crackers or a spoon. Some people love it stuffed into a pita or a tortilla. Our favorite is to eat it in lettuce cups. The choice is really up to you!
Many bean salads, especially the American-favorite three-bean salad, use chili powder and cumin in the dressing. While that makes for a great Southwest flavor, sometimes I just don’t want that kind of heavy flavor.
The dressing on this bean and lentil salad is super light and zesty, with the use of vinegar, garlic, and lime juice. It’s also full of good-for-you ingredients. Two of these ingredients are olive oil and apple cider vinegar (in addition to all those beans and vegetables, of course).
Feel free to increase or decrease the amount of dressing if you prefer more or less dressing on your bean salads.
Even though ten years ago fat had a bad rap, research has pretty much dispelled this myth. The right kind of fat is incredibly healthy for you!
We love this article that goes into many of the benefits of the types of unsaturated fats found in olive oil. One reason that the Mediterranean Diet has been called the Healthiest Diet (for three years in a row!) is because of the focus on olive oil.
Extensive research has shown that an olive oil-rich Mediterranean Diet can significantly reduce the risk of heart disease (as much as 30 percent!)
Vinegar would be a good addition to many diets.
It brings tons of flavor to foods without many calories or added salt. It is made by fermenting sugar from apples, which turns into acetic acid. This acetic acid is one of the main active ingredients in vinegar, and what makes it taste sour. This is also probably what provides the benefits.
While more research is needed, some of the possible health benefits include: killing harmful bacteria, providing antioxidants, and managing sugar levels and diabetes.
Do you love salads? Check out our Soups and Salads page for more delicious recipes.
For really easy meals, try our Mediterranean Diet Meal Plans! Complete with an organized calendar of recipes & grocery lists, our meal plans put great nutrition on auto-pilot.
]]>Smoothies are a delicious start to the morning, a yummy pick-me-up snack, or a healthy dessert after a satisfying meal.
They can be customized and loaded with all sorts of goodness! This strawberry smoothie has not only strawberries and chia seeds but also a secret ingredient..... cauliflower! That's right, there's cauliflower in this beautiful, yummy, easy recipe.
I feed these to my husband and kids regularly and they love them, even though my kids know that I've used cauliflower.
It's not the same as eating a salad, but any time I can eat extra veggies (or get my kids to eat them), I consider that a win!
As written, this strawberry smoothie recipe is dairy-free, gluten-free, and vegetarian.
Feel free to use rice milk or hemp milk if you are nut-free. Smoothies are insanely forgiving. You can try this recipe with fruit other than strawberry, especially other berries, with different kinds of milk, more or fewer chia seeds, more or fewer ice cubes.
You can use this recipe exactly as written or you can use it as a blueprint for smoothie creation.
Let your imagination run wild, and find some awesome combinations that your family loves.
We have a high powered blender, which is an awesome investment. It means that you can just dump everything in and blend away!
If you have a lower-powered blender, you will want to blend the cauliflower and almond milk first, then add in the strawberries and blend, and then everything else with one last blend. This is to ensure that all the frozen lumps get really well incorporated.
Love this recipe? You will adore our meal plans, created by a nutrition expert!
Our Meal Plan Membership is here to plan your meals so you don't have to. Stop worrying about dinner, and start enjoying your healthy meal plan.
Every month you'll receive Mediterranean Diet recipes and shopping lists, plus tips for substitutions. Our recipes are fast, easy, delicious, and healthy, with no crazy ingredients. Our Meal Plans use leftovers to save you even more time!
Let's Nourish ourselves and our families together!
]]>I love how oatmeal keeps my family's tummy full for hours and their blood sugar levels stable. The chia seeds give even more protein and fiber for staying power (as well as Omegas for a brain boost!).
Even with the tiny bit of sugar that is in this recipe, they don’t have the sugar high and crash that cereal will give them. Give it a try!
]]>Overnight Oats are my family’s favorite breakfast.
We recently took a week vacation and brought an entire, unopened container of oatmeal with us. By the time we checked out, we had eaten the whole container. That’s how much oatmeal we eat.
We love how cold and creamy overnight oats are, how nutritious and filling, how easy (this Momma loves anything make ahead!), and especially how versatile! You can mix up what’s IN overnight oats (pumpkin pie flavored, apples and cinnamon, berries of all varieties, and of course, chocolate) and you can vary what’s on TOP of your bowl!
Personal favorites include: fruit like berries or sliced bananas, dried fruits like chopped apricots, sweets treats like chocolate chips or coconut flakes, and healthy add-ons like nuts and seeds. I personally LOVE a big dollop of plain Greek yogurt on top.
Chocolate overnight oats are far and away my kids’ favorite breakfast and favorite overnight oats flavor. Who can blame them? Chocolate for breakfast feels decadent and delicious.
I love how oatmeal keeps my kids’ tummies full for hours and their blood sugar levels stable. The chia seeds give even more protein and fiber for staying power (as well as Omegas for a brain boost!).
Even with the tiny bit of sugar that is in this recipe, they don’t have the sugar high and crash that cereal will give them. The sugar in this recipe is waaaay less than standard breakfast fare.
A quick note about the liquid in overnight oats!
The amount of milk you need to use can vary based on how watery you like them. My middle son loves them a little soupy, but my daughter prefers them more like regular oatmeal. We add slightly less than 2/3 cup of milk overnight and then my son stirs in more in the morning. (This works fine!)
Also, the brand and age of your chia seeds will mean that they absorb more of less liquid (older chia seeds won’t absorb as well).
We recommend that you experiment to find what works best for your family and ingredients. Virtually any kind of milk will work; you are not limited to almond milk.
You may have looked at the picture of this meal and noticed that while you see smoked salmon, you don’t exactly see a smoked salmon bagel. This is our healthier take on the traditional smoked salmon bagel with cream cheese breakfast option.
We think that you will find it to be a delicious meal that keeps you full well past lunch!
Listen, if your smoked salmon bagel is the special treat that’s getting you through the week, by all means, continue to enjoy it. It’s actually a pretty healthy meal, what with all the omega 3s and protein from the fish.
However, by making a few small tweaks, your traditional salmon bagel can be even healthier—something you could enjoy every single morning and feel awesome eating. (I eat this meal several times per week and LOVE it!)
This recipe is for anyone who loves smoked salmon in the morning and wants to enjoy all the health benefits of a Mediterranean Diet!
Ok, so what little tweaks do we recommend for your smoked salmon breakfast?
Yogurt instead of Cream Cheese
First, we swapped the cream cheese for plain whole milk greek yogurt.
Using yogurt instead of cream cheese gives you the same creaminess without the additives and preservatives that are often found in cream cheese. Plus, you get live and active probiotics from the yogurt that are great for your gut health! This is an especially awesome option for anyone who is lactose intolerant or has trouble digesting dairy. Adding plain yogurt to your diet may actually help rebalance your gut over time. For many people, it's easier to digest too.
(Quick note, there are a few organic cream cheese brands on the market that omit the additives normally found in cream cheese. If you have no problem digesting dairy and want to keep the cream cheese, one brand we recommend is Organic Valley.)
Switching up your Bread
The next tweak we made was to switch the traditional bagel for an Ezekiel English Muffin.
A white flour bagel in the morning is full of refined carbs and virtually zero fiber that will set you up for blood sugar spikes. The Mediterranean Diet recommends swapping whole wheat flour for white flour any time you can to avoid blood sugar spikes. A positive switch you could try would be to swap a white bagel for a whole wheat bagel. Make sure it’s a 100% whole wheat bagel to reap maximum benefits.
While swapping a white bagel for a whole wheat one is a great first step, bagels that you find at the grocery store, even whole wheat ones, generally contain added sugar and preservatives or other stabilizers. In fact, while they may exist, I have not been able to find a bagel at my local grocery store that does not contain added sugar.
Sprouted grain English muffins, on the other hand, have been shown to be high in nutrients like amino acids and B vitamins. They also contain no added sugar and are high in fiber (6 grams or more, depending on the brand).
Sprouted grains do have a somewhat different flavor and consistency than whole wheat or white bread. You could try swapping the white bagel for a whole wheat one first and then making the switching to an Ezekiel English Muffin once your tastes adjust.
Quick note: you will find sprouted grain breads like Ezekiel English Muffins in the freeze section of the grocery store.
By making the small changes we recommended above, your breakfast will become an absolute powerhouse. When I have this meal for breakfast (or sometimes lunch!), it’s easily 5 hours before I’m hungry again.
While researching for this article, I fell down a rabbit hole of information about how to smoke salmon. Turns out, you can smoke your own salmon, using a hot smoking or cold smoking method! I’ve never ventured that far into the world of smoking, though.
If you are like me, you can find high-quality smoked salmon at your local grocery store. Make sure to keep it refrigerated and use by the date on the package.
Cold smoked salmon is not cooked at a temperature hot enough to cook it or kill bacteria so you must follow good food guidelines when storing and eating it.
Yes, smoked salmon has essentially all of the health benefits of fresh salmon. That means, it’s not only a great source of protein, magnesium, and vitamin D, it’s also full of Omega 3s. Omega 3s are linked to a lower risk of heart disease and Alzheimer’s disease.
You probably know that the Mediterranean Diet encourage everyone to eat fish two times per week or more. This Smoked Salmon Bagel recipe is a great way to get in a serving!
Interested in the EASY BUTTON for Great Meals?
For really easy meals, try our Mediterranean Diet Meal Plans! Complete with an organized calendar of recipes & grocery lists, our meal plans put great nutrition on auto-pilot.
]]>Perfect for dipping veggies into, slathering on a wrap, or tossing with warm, cooked pasta, homemade hummus is incredibly versatile. It takes just a few minutes to make and keeps very well in the fridge for several days. You can add all kinds of ingredients to change up the flavors, too. Some of our favorites include: extra garlic, roasted red peppers, sun dried tomatoes, and hot sauce to make buffalo hummus.
]]>Perfect for dipping veggies into, slathering on a wrap, or tossing with warm, cooked pasta, homemade hummus is incredibly versatile. It takes just a few minutes to make and keeps very well in the fridge for several days. You can add all kinds of ingredients to change up the flavors, too. Some of our favorites include: extra garlic, roasted red peppers, sun dried tomatoes, and hot sauce to make buffalo hummus.
Since hummus is made with beans and olive oil, the resulting healthy dip is full of protein, fiber, and healthy fats. It will keep you feeling happy and satisfied for hours. Since it's made without dairy, it's a great option for vegans or vegetarians-- or anyone who wants a little creamy goodness in their life. My kids love eating it with veggie sticks, like carrots and bell peppers. It'll keep them full for hours longer than ranch dressing!
Homemade hummus can sometimes be spotted as homemade because it's not as creamy as the store-bought kind. This recipe changes all of that. The order of ingredients makes a big difference in how creamy your spread is, and we've got that covered for you. You also want to use a high quality food processor and let the hummus blend for a while. (No three minute hummus here! Letting the hummus really blend makes it super creamy.)
Follow our recipe for the most delicious homemade hummus. We recommend adding ingredients a bit at a time so that everything is able to fully blend and incorporate. First, drain the cans of chickpeas, reserving some of the liquid in the can called aquafaba. You will want between 4 and 6 TBS of this liquid. If you forgot this step, you can use water instead. (You will likely need a bit more water than chickpea liquid.)
Now, you want to get that tahini nice and creamy. In a high quality food processor, add the tahini, lemon juice, and olive oil. Turn on the processor and let it blend for two minutes, scrapping down the sides as necessary (at least once). Now you can add the chickpeas, 4 TBS of the reserved liquid, garlic, cumin, and salt to the bowl of the food processor.
We recommend adding just one can of chick peas at a time and letting it blend for at least a minutes. Then add the second can of chick peas. Blend for at least another minute, scrapping down the sides at least once each time. At this point, take a look at your hummus. You may want it to be a bit creamier or wetter. In this case, add the remaining 2 TBS of the reserved liquid and process for another few minutes. How much liquid is needed can depend on how well drained your chick peas were, as well as personal preference. We usually like 5 to 6 TBS total.
And that's it! So easy. Hummus is a staple in the Mediterranean Diet and with good reason. In addition to being quick & easy to make, it tastes amazing and adds nutrition to anything you slather it on! If you love our content, make sure to sign up for our newsletter here. You will get all our best stuff, plus exclusive content and deals.
]]>Our lemon garlic dressing is the perfect complement to greens and veggies. It'll take your salads to the next level without much effort.
]]>Is homemade salad dressing healthy? If you love salads, you must try out this homemade salad dressing. It can be mixed up in just a few minutes.
Our lemon garlic dressing is the perfect complement to greens and veggies. It'll take your salads to the next level without much effort.
This recipe uses healthy, budget-friendly ingredients, and it is so convenient that you never have to purchase salad dressing again.
Not only are bottled dressings expensive, but they use preservatives and other harmful chemicals that you can easily avoid by making this homemade salad dressing. This dressing pairs well with a variety of salads and adds a beautiful citrus flavor.
This homemade salad dressing uses olive oil, which gives it a wonderful flavor and coats the salad for the perfect glaze. Olive oil is a heart-healthy oil, and it has numerous health benefits.
Extra virgin olive oil is considered by many health experts to be the healthiest fat on earth. It’s the staple fat of the Mediterranean Diet. Thanks to the high percentage of monounsaturated fats and oleic acid present in the oil (which is essential for the body), olive oil is an excellent anti-oxidant.
Also, it contains a good dose of Vitamin E, Vitamin K, and antioxidants to keep you fit and healthy. Research has shown that olive oil can help protect against a whole range of ailments, including stroke, heart disease, Alzheimer’s, and cancer.
]]>Thus, I went all in on finding recipes that were exciting and delicious and could be make entirely with things from my pantry and freezer.
I have made a variation of that pasta with tuna recipe at least a dozen times since then. My whole family loves it. I often make a huge amount of pasta, and then divide it up into separate meals-- pasta with shrimp and tomatoes, hummus pasta, or this delicious spaghetti with tuna and peas. Since the recipe has evolved quite a bit, I wanted to write it down (for myself and for you!) Who knew that frozen veggies, canned tuna, and an easy sauce could make such a comforting, Mediterranean Diet-inspired meal?
Some readers prefer the more expensive, 'solid' canned tuna. There are bigger chunks of tuna throughout. Our family prefers the chunk light tuna, which pretty much dissolves into the dish. Let us know which one you prefer!
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You can personalize egg cups, to suit your own preferences. You can add cheese or omit it altogether, based on whether you prefer to eat dairy. Feel free to go nuts with the vegetables! This particular flavor combination is a fairly traditional Mediterranean flavor profile. We also love Mexican Egg Cups with sautéed peppers, onions, and corn, as well as mushrooms, spinach, and goat cheese. I love to use leftover vegetables this way, so we sometimes end up with some pretty wacky combos. You know what? You almost can’t go wrong with eggs and cheese. Happily, many kids even love eating these cute little egg muffin cups, provided that you use vegetables that they enjoy. Looking for more awesome Mediterranean Diet breakfast recipe? Check out some of our favorites here!
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A Smoothie can be a delicious, filling meal that takes only a few minutes to throw together! It's perfect for breakfast or a quick snack.
If you love smoothies, check out our post on how to make the perfect Smoothie complete with three more yummy, healthy smoothie recipes.
We love to call this a Milkshake (dairy-free and sugar-free, of course). It really is that creamy and dreamy!
Use it as a dessert replacement.... we promise that it'll have visions of ice cream dancing around in your head. But you won't have the next-day sugar brain fog.
These healthy mint chocolate chip smoothies make a regular appearance in our house. This vegan mint chocolate chip smoothie tastes amazing.
It also has a hidden ingredient…. frozen greens! I promise that you can’t even taste them. Give it a try and sneak some extra vitamins, nutrients, and fiber into your day.
You want to make sure to use a high powered blender for this healthy mint chocolate chip smoothie. Let it blend for a while to make sure everything is very well blended.
When using greens, frozen cauliflower, or other veggies in your smoothies, you want to make sure that they blend up very well.
Some people might like to find a chunk of strawberry in their smoothie, but most people will not be delighted with a chunk of kale.
If you have a lower-power blender, first blend the greens and almond milk together and then add the other ingredients. (This is to ensure that the greens get completely blended. Trust us, you don't want a smoothie with chunks of frozen spinach in it! Even the most diet-hard greens lover might balk at that idea)
You will want your bananas to be really ripe. The riper they are, the sweeter your final treat will be. You can always add a tad bit of honey if its not quite tasty enough.
We also recommend using previously frozen bananas. Frozen bananas are an amazing creation that, when blended, have a consistency that is suspiciously close to frozen sorbet. I'm not sure what kind of shenanigan's are going on in the freezer, but I'm amazed every time.
When our bananas get over-ripe, we just break them apart and toss them into a bag in the freezer. Then we have them any time the mood for a frozen concoction strikes (which is often).
Yes... and no. Do people in the Mediterranean traditionally eat smoothies? Not really.
But, when we talk about the Mediterranean Diet, we are not referring to the specific cuisine, spices, or exact foods eaten in the Mediterranean.
We are referring to the set of principles that govern healthy living, based on how people in the Mediterranean traditionally eat and live. (This is because people in that region are amazingly healthy. Curious about what a day in the life looks like? Check it out here.)
Smoothies, filled with nutritious fruits, veggies, healthy fats, and protein absolutely fit into this category.
Enjoy this treat and know that you are helping your body be at its absolute best! This recipe was adapted from ChocolateCoveredKatie.com
See more awesome breakfast recipes here.
Why yes, that sounds amazing!
A smoothie bowl is simply a smoothie that has less liquid. This makes it comes out of the blender very thick, similar in consistency to frozen yogurt.
For this recipe, start with just 1/2 cup or 3/4 cup of liquid and see if your blender will make it blend. (Every blender is different!) If not, increase the amount just a little bit at a time until the blender will whirl.
Once it's blended, pour into a bowl.
Now, the best part: adding the toppings! For this smoothie, the toppings that we recommend include:
You know what? That sounds amazing. Excuse us while we go make this Vegan Mint Chocolate Chip Smoothie into the most delicious, healthy smoothie bowl!
Love this recipe? You will adore our meal plans, created by a nutrition expert!
Perhaps you lead a busy life, are struggling to lose or maintain a comfortable weight, or are managing a health condition in your family.
Our Meal Plan Membership is here to plan your meals so you don't have to. Stop worrying about dinner, and start enjoying your healthy meal plan.
Every month you'll receive Mediterranean Diet recipes and shopping lists, plus tips for substitutions. Our recipes are fast, easy, delicious, and healthy, with no crazy ingredients. Our Meal Plans use leftovers to save you even more time!
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]]>This snack is one that my kids often beg me to make. It’s a really fun snack to put together so I normally comply. Plus, I love this snack too, and it’s a great excuse to enjoy some apple nachos myself.
Even better, my eight-year-old is kitchen-confident enough to make this apple nacho recipe herself and frequently does. All three of my kiddos love putting on their own toppings. You see, this is not just a healthy snack: it’s a snack-tivity (like, a snack and an activity combined into one awesome afternoon)!
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This snack is one that my kids often beg me to make. It’s a really fun snack to put together so I normally comply. Plus, I love this snack too, and it’s a great excuse to enjoy some apple nachos myself. Even better, my eight-year-old is kitchen-confident enough to make this apple nacho recipe herself and frequently does. All three of my kiddos love putting on their own toppings. You see, this is not just a healthy snack: it’s a snack-tivity (like, a snack and an activity combined into one awesome afternoon)! You can get really creative with the amounts and types of toppings.
I love to scoop each topping into a separate bowl or spoon and let the kids dress their own apple nachos. This is a little bit messier than just doing it yourself, of course.
I generally use an 8-slice apple corer, and then cut each of those slices in half. I love really thin apple slices for this healthy dish. But, you don’t have to get crazy about it. As long as you slice the apple into roughly equal pieces, you should be all set. Once you have many thin slices, arrange them on a plate like a flower. Then, let the drizzling begin! One more note: we often swap in other stone fruits like pears or nectarines for the apples. Apples are more traditional, but all these fruits are delicious and perfect for mixing up your vitamins & nutrients.
There’s one other thing that I love about this snack—for kids AND for adults. We already mentioned that fruits like apples are really healthy (you know that old saying, “an apple a day….”). The downside is, if you only eat an apple, you are likely to feel hungry again pretty soon afterward. However, by including proteins and healthy fats like nut butter and toppings, your healthy apple nachos will keep you feeling full much longer! It’s also more delicious and more fun to eat. It’s such a win-win. I love knowing that when we sit down to this yummy snack, nobody will be back in the kitchen asking for more food anytime soon. (This mama does not like serving multiple snacks.) This recipe is a dessert-like snack-tivity that is secretly healthy and satiating. This apple nacho recipe might be snack utopia. P.S. If you love our recipes, make sure to sign up for our email list! You will get all the best stuff, plus exclusive content and deals.
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Pasta is eaten all over the world and it is often incorporated into a healthy Mediterranean Diet. So you might ask, what pasta is healthy?
We, echoing health experts everywhere, recommend whole wheat pasta. This kind of pasta is healthier than your traditional white variety because it's packed with protein, fiber, iron, zinc, magnesium, and other nutrients. White pasta, on the other hand, has been processed so that the healthier parts have been removed. This means it has less nutritional value. It also has less of the things that will keep you feeling full and satisfied (like fiber and protein).
If your whole wheat pasta is tossed in sauces, as in this recipes, you probably won't even notice the difference in flavor. You will certain notice the difference in how you feel after the meal and how long you stay satisfied.
Another pasta option that we often recommend is chickpea, lentil, or other bean/ legume pasta. These options are chock full of nutrients, fiber, and protein. They are a terrific options. Some have different colors (like black bean pasta, which is very black) and a slightly different texture than traditional white pasta. Keep this in mind if you are trying to fool any unsuspecting diners.
Seafood is enjoyed on a Mediterranean Diet. It is recommended that most people incorporate seafood into their diets at least twice per week (unless there's an allergy or other aversion).
Shrimp is an easy and healthy way to include seafood. It cooks up quickly, making it perfect for weeknights. But it still seems fancy. Shrimp is also high in protein and full of many important vitamins and minerals. The high omega-3 fatty acids found in shrimp have been shown to help protect our brains and hearts as we age. Shrimp can be expensive, especially if you buy it fresh. In my house, we generally buy whatever variety is on sale or a good deal (small, large, tail on or off).
For this recipe, medium-sized shrimp with the tails off work perfectly. Feel free to experiment with other sizes based on what's in your budget. Also keep in mind, spending a little more on great quality seafood now can help you save on doctor bills later in life. Another way to trim your grocery bill is to eat vegetarian-style beans and legumes several times per week.
Happily, this is great for your health, too. Seafood one day and beans the next can help keep your spending at a moderate level.
Cherry Tomatoes. Generally available year round, tomatoes need to be stored OUT of the fridge to preserve their delicious flavor. If you have space, consider growing tomatoes. Even I, of the terrible green thumb, can generally put a cherry tomato plant in a pot and keep it growing for at least a few months. It's amazing how delicious freshly grown tomatoes taste!
Basil. If fresh basil is out of season, you can use dried basil instead. Generally, you need about one third as much dried herb to equal the fresh herb. BUT, I would be careful with the substitution and just start a little bit at a time. The flavor can be vastly different based on how old your dried herbs are.
This is such a great question, unless you love leftovers and are fine with extra pasta. According to the Barilla website, 2 ounces of dry pasta is a good estimate for each person. This equates to roughly one cup of pasta per person. (The actual cooked amount depends on the shape of the pasta. Barilla has a handy little chart that you can look at here.) Of course, the actual amount is person dependent.
If you have a household of teenage boys, you may need more than what is recommended below! That's it! Go get to your cooking! Let us know what you think of this recipe. It's part of our collection of recipes in our Mediterranean Diet Meal Plans. You can try the meal plan out for a whole week, totally free.
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If you’re not already making your own ciabatta bread, following an easy at-home ciabatta bread recipe is going to make your weekly meals so much better!
Ciabatta is a great bread choice and accompaniment to your meals. It makes for an amazing sandwich bread that’s tasty, delicious, crunchy, and easy to bake.
Ciabatta also holds its own at room temperature, and you don’t have to separately toast before a meal. It will stay fresh for a few days without hardening like a store-bought French bread loaf can.
I fell in love with the crunchier-style bread from my first taste.
I grew up trying a variety of foods and breads -- and loved good foods so much I grew closer to my passion starting my career in hotel catering, and then family-style party planning in Italian, Spanish, and Lebanese restaurants.
Being in those atmospheres inspired me to travel to Italy, Spain, and Morocco and deeper appreciate the cuisines there. I spent time with new family and friends. With every meal, fresh or local bread is served as is common with American meals.
My last visit to the Mediterranean areas was in 2019 where ciabatta comes from.
Ciabatta originated in the northern Veneto region of Italy.
Unlike many Italian food traditions that have passed down since ancient times, ciabatta is a fairly new bread variety. In the 1980s, French baguettes were popular and spreading into Italy, so Italians sought to make their own versions.
Today there are many versions of ciabatta throughout Italy. The ciabatta versions in the Tuscan region and further south, are crispier than northern versions. The southern regions of Italy have a drier climate, good for thriving flour, pasta, and olive oil making.
By the late 1980s, the U.S. and U.K. started selling ciabatta in mass production.
I was inspired to make my whole wheat ciabatta bread recipe version after watching The Great British Baking Show.
Ciabatta is the first bread I made on my own and it’s so simple with just 4 ingredients that many loaves of bread and pizzas use.
I first tried with regular flour and realized that to get the right bake, you had to turn the oven on to higher temperatures beyond 350 degrees that’s not ideal for hot summers or apartment living.
When I switched to using whole wheat flour and coming up with the ciabatta bread recipe I now use (shared in this article), I found that I could bake on a common 350 degrees (Fahrenheit) without losing the well-baked doneness.
The second benefit is whole wheat flour in the dough stage isn’t messy on your hands!
When you get to pick up the dough (or slip off the dough hook on your mixing machine) and move to the proofing container, it’s a clean move, especially if you need to reach for your phone, you can just quickly wipe your hands off.
On a healthy note, whole wheat flour is also higher in fiber than most other flours. It's the recommended flour on the Mediterranean Diet.
When I can add healthier ingredients that enhance and don’t compromise taste, that’s a huge bonus! I like the King Arthur brand flours but you can use any brand you like.
We think this amazing bread would be perfect with a bowl of homemade soup, like our Cozy Veggie Soup. Or enjoy it alongside a fresh salad, like this Beet Goat Cheese Salad.
Better yet, make a delicious and healthy sandwich with our Tahini Chicken Salad. So many amazing options!
Here we wanted to share some of our favorite bread baking tools to make your bread baking journey easier!
Proofing Container - The measuring marks help to conveniently track the dough as it rises!
Bread Cutter and Bench Scraper - Cut your dough and easily transport from bench to proofing basket or dutch oven.
Dough Whisk - Provides a double mixing effect for the most efficient mixing of dough.
Kitchen Aid Mixer with Dough Hook - Skip the hand mixing and leave it to your automatic mixer with a dough hook!
If you love great, healthy meals and want to make your life easier, check out our Mediterranean Meal Plans. They were created by our Dietitian Nutritionist Jamie with you and your family in mind. Each meal plans comes complete with an organized grocery list to save you time and features Mediterranean Diet principles.
Brandy is a good health advocate, writer, and blogger. Her hospitality career experiences sparked her passion for good foods and exploring Mediterranean countries where they know secrets to eat healthy and living optimal, happy and balanced lives. You can get her weekly living healthier and happier tips at www.healthyhappylifesecrets.
A great vinaigrette is essential for any home cook looking to venture into the world of salads.
Happily, a delicious dressing is so easy to make. Mixing some high-quality olive oil with vinegar, salt and pepper, and perhaps a bit of honey in a jar will give you a winning dressing. It can last for days in the fridge and will help your salads reach new heights of yumminess.
The basic ratio for any vinaigrette is three parts olive oil to one part vinegar. Vinegars can differ tremendously in their acidity, so this ratio is meant to be flexible.
If you like a more tart dressing or you have a softer tasting vinegar (like a white balsamic), feel free to increase the quantity of vinegar or decrease the amount of olive oil.
From this basic ratio, you can create some really spectacular combinations.
You can try swapping plain balsamic for other kinds of vinegar, or you can add in new ingredients to change the entire dressing.
Here are some flavor additions to consider! (Check out our Soups and Salads page for more inspiration).
This Balsamic Vinaigrette recipe uses only a few ingredients and can be whipped up in seconds. You just have to mix everything and toss it in your salad, no food processors or mixers necessary!
The recipe is lovely if you want your vinaigrette to be sophisticated yet not overpowering, and the limited ingredient list means that all the flavors can shine. If you want the best results, splurge on a bottle of good, aged balsamic vinegar that will add depth and complexity to this recipe.
Also, try to use extra virgin olive oil, which boosts flavor without making the vinaigrette too oily.
This balsamic vinaigrette recipe is wonderfully versatile, and it pairs well with most salads.
Here I want to share two salad recipes that go hand-in-hand with this vinaigrette, and you will fall in love with the beautiful flavors!
For the first recipe, take some mixed greens (Arugula, spinach and Brussel sprouts work well) in a bowl, add tomato slices and some feta cheese cubes. You can also add thinly sliced red onions for a kick. Finish off by adding two tablespoons of the vinaigrette and toss well to combine.
The second recipe uses the delightful combination of apples and walnuts with this tangy vinaigrette to give you the best of both worlds. Simply mix some lettuce, cubed apples, walnuts, feta cheese, and vinaigrette to a bowl, toss, and enjoy!
Or you can try this dressing with our kale pomegranate salad.
This balsamic vinaigrette recipe uses honey instead of sugar.
Honey is not only healthier than sugar, but it is milder in taste and adds delightful floral notes to the vinaigrette. This is a perfect choice if you don't want your vinaigrette to be excessively sweet!
With this recipe, you can easily make your vinaigrette instead of getting a bottle from the store, which will probably cost a lot more. This recipe is so easy that anyone can make it, and you can even customize it to your liking.
Let us know how you like it!
Love this recipe? You will adore our meal plans, created by a nutrition expert!
Perhaps you lead a busy life, are struggling to lose or maintain a comfortable weight, or are managing a health condition in your family.
Our Meal Plan Membership is here to plan your meals so you don't have to. Stop worrying about dinner, and start enjoying your healthy meal plan.
Every month you'll receive Mediterranean Diet recipes and shopping lists, plus tips for substitutions. Our recipes are fast, easy, delicious, and healthy, with no crazy ingredients. Our Meal Plans use leftovers to save you even more time!
Let's Nourish ourselves and our families together!
]]>It's no secret that we love oatmeal around here. We also love super easy, budget-saving, kid-friendly, make-ahead meals that can be decked out with toppings! Crock pot oatmeal is all of these things. (We recommend that you give this Apple Pie Slow Cooker Oatmeal a try!) What do we NOT love about oats in the Crock-pot? Cooking all night often leads to a crusty, dry oatmeal ring around the Slow Cooker. While it doesn't affect the taste or the awesomeness of the oats, that stuff is HARD to wash off. In my house, it normally means soaking the Slow Cooker with soapy water for a few hours before popping it in the dishwasher.
I don't love it when one half of my sink is taken up by a soaking appliance. This was the price I had to pay for a great morning, I thought. I was wrong. Introducing: the best ever way to make Crock Pot oats. This amazing method keeps your oats from drying out AND it keeps the crock pot much cleaner. Some might say, cleaning would be almost non-existent with this method. Are you excited yet?
My husband has always loved chicken parmesan-- breaded chicken covered in red sauce and mozzarella cheese. I started making that dish healthier years ago, by removing some of, and then all of, the fried breading. This chicken bruschetta recipe is a bit of a riff on that meal. Instead of red pasta sauce, we use fresh tomatoes and—what else?—basil. We keep the mozzarella, of course, because it’s just so good. I love biting into a big slab of cheesy mozzarella. It’s best fresh out of the oven when the cheese is warm and gooey. If you plan to serve the meal a bit more on the lukewarm, you could consider using shredded mozzarella.
This meal can taste different, depending on what kind of vinegar you use. Premium balsamic that you might buy in a specialty olive oil shop will be thick and sweet, almost like a balsamic reduction. It’s more like a finishing sauce, for drizzling. This kind of vinegar will only need a few minutes in the pain. Most balsamic vinegars that you get at the grocery store, on the other hand, are thin and bitter. These types of vinegars work well for this dish too and need just a bit more effort. If the vinegar you use is pretty watery, you will need to keep it on the stove a bit longer to thicken it up.
You may also want to add a bit of honey—up to 1 tablespoon, to ensure that the sauce isn’t too bitter. I’ve made this dish with white balsamic vinegar from a specialty store. White balsamic is even milder and sweeter than the dark version. The dish was very good, but lacked a bit of the complexity that I love. Thus, I recommend you stick with a tradition dark balsamic vinegar.
Step one is to season the chicken and then sear it on both sides. Salt, pepper, and Italian seasoning go on both sides of the breasts. Then pop them in a pan on the stove to brown them on both sides. The chicken will NOT be cooked through. This step is just to get a nice, golden color and flavor. Add the chicken to a 9 by 13” pan. In step two, add the garlic and cook for 30 seconds before adding the vinegar. You want the vinegar to thicken up, like a sauce, which will require about 5 minutes. If you are using high quality balsamic from a specialty store, the vinegar will likely by thick and relatively sweet out of the bottle. If you are using vinegar from the grocery store, it will likely be thinner and bitter.
In this case, you will need to thicken over the heat longer and we recommend adding about a TBS of honey as well. Step three, sprinkle the sliced cherry tomatoes in the pan around the chicken. Once the vinegar has thickened, drizzle the vinegar sauce over the chicken and tomatoes in the oven-proof dish. Now put the whole dish into the oven. Cook for about 20 minutes. Add the slices of mozzarella to the tops of the chicken and cook until melted, another 4 minutes. Garnish with fresh basil and enjoy hot. Serve over zucchini noodles or couscous.
I am always surprised when Thanksgiving pops up every year! Looking at a calendar, there’s plenty of time between Halloween and Thanksgiving. But in the life of my family, it feels a bit like I’ve blinked and it’s almost here! I am so looking forward to all the delicious fall flavors, and even more so—spending time with loved ones (even if it’s just my immediate family this year!) This Healthy Sweet Potato Casserole ranks up there as one of the things I look forward to most at Thanksgiving. The dish is sweet without any refined sugar (thanks to the pineapple), smooth and rich, and full of those fall flavors that we just love. It smells amazing when baking as well, on account of the cinnamon, nutmeg, and vanilla.
I usually find myself making this dish at least a few times between Halloween and Christmas. My family loves to eat it for breakfast during the week (it's perfect alongside some savory eggs.) One cozy scoop for an excellent morning. Since it’s free of butter and refined sugar, it’s perfect any time of day! Since it’s also dairy-free, gluten-free, and vegetarian, everybody at your holiday table (or breakfast table!) can enjoy a plate.
You will be happy to note that this dish is super easy to make. Since cooking sweet potatoes takes a while, it’s not a quick recipe. But much of the time is hands-off (like boiling the potatoes and cooking the casserole). The blender helps with the parts in the middle. Top the dish with the pecans, and it’s ready for the oven.
This dish can be made ahead of time since it holds up well in the fridge. If you make it a day ahead, simply undercook it just slightly (then cool, cover tightly with saran wrap, and pop in the fridge). On the day off, put it back in the oven at 250 degrees F to get it nice and bubbly. If the pecans start to brown too much, cover the casserole with aluminum foil.
Another make-ahead option is to boil and peel the potatoes the day before. Then assemble and bake on the day off the party. Now you are freed up to make these delicious brussel sprouts or this kale pomegranate salad.
We’ve been making these cranberry brussels sprouts for at least five years. They get better each year! The dish started out as plain roasted brussels sprouts, which are yummy on their own. (Or you can try sautéed brussels sprouts here). The next year, I had leftover cranberries so I threw those onto the pan. The finished dish, even with a bit of honey, was so tart that I knew I needed a bit more roasted sweetness. Apples and pears have both made an appearance in this dish. It wasn’t long before my husband begged for a bit of savory meatiness, which adds a euphoric element of smokiness. It’s pretty darn close to perfection at this point!
Is it pumpkin time yet?! I must admit that fall is my favorite time of year. The fall leaves are beautiful, the sweatshirt weather is lovely, but the food is the best. Applesauce, chia tea, and -- my personal favorite-- pumpkin everything! This creamy pumpkin soup recipe was created for those of you who, like me, love pumpkin.
This creamy pumpkin soup recipe retains some of the flavors of pumpkin pie (with the addition of pumpkin pie spice) but is not sweet at all, letting the pumpkin really shine through. For those who like it sweet, a little maple syrup drizzled on top is heavenly. I love it spicy, dressed up just like the picture. A big bowl of creamy, dreamy Pumpkin soup is perfect next to a green salad as a main course. It's also lovely in a cup next to or before your favorite meal.
If you look up a refried beans recipe, it will most likely call for you to fry the beans once, not twice. Read on to learn something new! If you aren’t familiar with them, refried beans are a traditional staple of Mexican and Tex-Mex cuisine. They are made of beans that have been boiled and then mashed up. At this point, the bean paste is traditionally fried (or baked), usually with lard or bacon. Interestingly, according to Wikipedia, “they are fried only once, the term "refried" is misleading.
As described by Rick Bayless, "they're refritos—not fried again, as you might assume, but "well fried" or "intensely fried," as that re translates from Spanish." For our purposes, being fried once, twice, or intensely, is generally altogether too much frying. The Mediterranean Diet also encourages us to stay away from lard and bacon, when possible. Without the frying and the lard, refried beans are actually a healthy, delicious dish! They are delicious spread on top of bread or tortillas or even sopped up with pita bread or celery. You can use it in place of hummus in many dishes, to add a Tex-Mex type of flavor. (Try our Cauliflower Mexican Pizza recipe for inspiration!)