Shirazi Salad combines cucumbers, tomatoes, red onion, olive oil, and mint for a refreshing, 50-calorie Mediterranean side dish, good on its own or paired with lean proteins or whole grains.

Pesto is a versatile, no-cook Italian sauce blending basil, olive oil, Parmesan, pine nuts, and garlic. It enhances salads, veggies, proteins, pizza, and more. Vary it with herbs, nuts, or cheeses

This pasta salad combines whole-grain pasta, roasted eggplant, tomatoes, artichokes, and a deconstructed pesto. Customize it as needed for low-carb, gluten-free, or high-protein diets.

Nicoise salad is a balanced French dish with veggies, tuna, eggs, potatoes, olives, and a tangy dressing. Variations include low-carb, low-sodium, or simple swaps. It's easy and elegant for any meal.

Make taco night healthy and delicious with these fish tacos topped with zesty slaw, creamy avocado crema, and vibrant pico de gallo! Other options are black bean, salmon, shrimp, and chicken. Enjoy!

Caprese salad is a simple and healthy classic with ripe tomatoes, fresh basil, creamy mozzarella, and olive oil. Try it as skewers, over arugula, or in a grain salad for tasty variations!

Enjoy a healthier tuna melt! Use whole-grain bread, low-fat tuna salad, and your favorite cheese. Try bell peppers or sweet potato slices for low-carb alternatives. It's a quick and comforting lunch.

Enjoy a lighter Mediterranean egg salad with herbs, feta, olives, and olive oil. High in protein, low in carbs, and good in wraps, sandwiches, or bowls, make it ahead of time to let flavors develop.

These tuna cakes are a nutritious, budget-friendly way to enjoy heart-healthy omega-3 fats, offering high protein and different textures from zucchini, peppers, and carrots.

Peanut Butter Energy Bites are simple, natural, and freezer-friendly snacks. With whole grains and fiber, they offer a quick energy boost but are calorie-dense—enjoy in mindful portions!

This cabbage slaw has tender leftover chicken and sweet, crunchy cabbage with a tangy, lightly sweetened dressing. It also has ginger, sesame seeds, low-sodium soy sauce, and lime juice for flavor.

Brussels sprouts shine in this simple roasted recipe with olive oil, garlic, and a tangy Dijon mustard sauce. Low in calories, high in fiber, and packed with nutrients, it can complement any meal.

Collard greens are a holiday staple, rich in earthy flavors and nutrients. This healthy version skips lard or bacon, using olive oil, smoked paprika, and broth for a plant-based, wholesome dish!

Jollof rice brings bold flavors and warm spices to your table. This healthier holiday twist uses brown rice, olive oil, low-sodium broth, and veggies for a nutrient-packed exotic meal.

Sweet caramelized onions, earthy mushrooms, and fresh herbs enhance the beans’ nutty freshness. Serve it for holiday and everyday meals. It's easy, healthy, and delicious.

Whipped butternut squash is a creamy, naturally sweet side dish made healthier with olive oil, less sugar, and seasonal spices. Perfect for holidays or anytime, it's nutritious and simple to prepare!

This homemade granola is a lower-sugar, nutrient-dense option made with oats, walnuts, sunflower seeds, flaxseeds, and natural sweeteners. It's a great addition to breakfast, snacks, or desserts.

Stuffed mushrooms are pretty, delicious, and versatile. With heart-healthy olive oil, whole-grain breadcrumbs, spinach, and parmesan, they’re perfect as appetizers or a main dish for family or guests.

Enjoy spiced nuts your way as snacks, salad toppers, or party treats. Choose savory, spicy, or sweet blends like chili lime herb, wasabi, or cinnamon spice. Heart-healthy fats, protein, and fiber!

This make-ahead Mediterranean couscous salad has garbanzo beans, vegetables, herbs, feta, and olive oil. It's balanced with fiber, healthy fat, and plant-based protein. It's an easy and delicious meal

Swap traditional butternut squash soup for this creamy, low-fat version. Packed with nutrients and no added sugars, it’s versatile and easy to make. Blend roasted squash, carrots, broth, and milk!

This Mediterranean balsamic roast chicken is savory, herbal, and creamy with a sprinkle of feta cheese. Low-calorie and protein-rich, it’s perfect for balanced, everyday meals or special dinners.

Thai chicken salad with mango dressing has sweet, savory, and spicy flavors, as well as crunchy, soft, and creamy textures. This satisfying meal in a bowl has protein, fiber, and healthy fats. Enjoy!

Eating Mediterranean-style can be simple and delicious with recipes like this stir fry. Garbanzo beans, olive oil, vegetables, and herbs combine for a simple, balanced meal. Add fish or feta if wanted

With fresh or slightly stale whole-grain bread, olive oil, and herbs, you can make croutons that are both nutritious and bursting with flavor. Toss them on salads or soups, or as a snack on their own

This easy stir fry is full of flavors as well as nutrients. It can keep you full with its fiber and protein, and your body will love the phytonutrients. Choose your favorite vegetables and protein.

Cream of mushroom soup gets a nutritious twist but is still comforting and satisfying with wholesome ingredients like mushrooms, milk, olive oil, and herbs. Serve with protein, cheese or whole grains.

Toss whole-grain pita bread wedges in olive oil and herbs, then toast them for a delightful snack or part of a meal. Dip them, spread them with cheese, or use them as a topping for soup or salad.

This parsnip salad combines sweet, crunchy, creamy, and savory elements for a nutritious meal. Select your favorite vegetables, greens, fruit, and protein, and a simple dressing brings it all together

Enjoy grain-free, gluten-free peanut butter sandwiches using fiber and antioxidant-rich sweet potato slices instead of bread. Experiment with nut butter, cheese, hummus, or chicken for a healthy meal.

Mint pea dip is healthy and delicious. Enjoy the sweetness of peas and mint, acidity of lemon juice, and creamy textures from pureed vegetables. Add cheese or beans for extra protein and creaminess.

Spanish tortilla, a classic dish of eggs, potatoes, and onions, is simple and has protein, fiber, and potassium. This healthier recipe keeps fat low and adds egg whites for extra protein

Enjoy salads more with this healthy balsamic vinaigrette made from olive oil, balsamic, mustard, and garlic. Vary it with ingredients like lemon, yogurt, and fresh or dried herbs. Keep in the fridge.

Make fresh guacamole at home in minutes! Customize the texture and seasoning to your liking with heart-healthy avocados, lime, and veggies. Each of 6 servings has 85 calories and 7g of healthy fats.

Make creamy homemade hummus in minutes with healthy fats, protein, and fiber. Customize the consistency and add herbs, beets. Use it for dips or wraps.

Delight in this healthy holiday mashed butternut squash, carrot, and turnip dish. Easy to prepare, it's lower in fat and high in fiber—perfect for festive meals or everyday dining!

This easy Meatless Monday recipe features black beans, tomatoes, and spices stuffed into sweet potatoes. It’s nutritious, customizable, and uses pantry staples, perfect for any meal.

Braised Red Cabbage with Apple is a sweet and sour side dish, inspired by German rotkohl, but healthier. It’s made with apple for natural sweetness and olive oil instead of butter.

This Mediterranean-inspired stir-fry combines broccoli, lentils, and a lemon herb dressing for a fresh twist on standard stir fry. It’s a warm, hearty dish that’s perfect alone or with added protein!

Use vidalia or other mild and sweet onions to make this delicious and healthy dressing. Use it for salads, marinades, and balanced bowls to make healthy eating fun and exciting!

Enjoy this fresh quinoa and kale salad with crunchy almonds, creamy feta, and a zesty dressing. Add grilled chicken or shrimp for a complete meal!

This raspberry vinaigrette is sweet, tangy, and low in sugar. Use it on salads, wraps, or as a creamy dressing for roasted veggies, with heart-healthy olive oil and no added chemicals.

Poached egg on avocado toast with a side salad and fruit is a balanced, nutritious breakfast. It’s rich in protein, whole grains, healthy fats, and can be made low-carb, vegan, or gluten-free.

This chocolate avocado mousse is a creamy, healthier dessert option with heart-healthy fats from avocados and rich cocoa flavor. Vary it with mint, mocha, or berries for a satisfying treat

Make your own Italian dressing with simple ingredients like extra-virgin olive oil, vinegar, and herbs. Use it on salads, as a marinade for chicken or fish, or to roast vegetables.

This tangy French dressing, enhanced by Dijon mustard, pairs well with salads and roasted dishes. For sweetness without added sugar, use apple juice or stevia. It's heart-healthy, versatile, and tasty

This high-fiber, high-protein white bean salad is perfect for experimenting with fresh herbs. Make ahead for best flavor. Enjoy as is, over greens, or add protein like shrimp or chicken.

This make-ahead Mediterranean salad tastes even better the next day. It has fresh herbs, feta cheese, vibrant seasonings, and beans. Get plenty of fiber, protein, and healthy fats in this easy meal.

Chia seed pudding is a low-sugar, low-carb breakfast that's quick to make. Mix chia seeds, almond milk, and vanilla, then refrigerate until it thickens. Customize with cocoa, fruit, nuts, and spices.

Mashed yams are a nutritious, comforting alternative to mashed potatoes. Add cauliflower to make them creamier and keep them low in fat. Use herbs and toppings to make them savory or sweet.

This easy, nutritious recipe boosts your vegetable and healthy fat intake. Zucchini boats are filled with quinoa, chickpeas, and pesto, and can be made vegan with plant-based cheese.

This versatile chicken noodle casserole uses leftovers and butternut squash for creaminess without extra fat. Swap chicken for tofu, and pasta for grains or veggie noodles for a lighter option.

This creamy chicken salad is nutritious and low in calories, made with yogurt instead of mayo. It’s high in protein, fiber, and healthy fats, with a delicious mix of sweet and savory flavors.

This low-calorie, high-protein chicken stew is filling and easy to make in one pot. Perfect for managing weight, it requires minimal prep, but longer cooking. Freeze leftovers or enjoy them later.

This recipe is perfect for using up an abundance of ripe tomatoes. Garlic roasted tomatoes are rich in potassium, fiber, and vitamin C, lycopene. Use them on pizza, pasta, or in sandwiches.

This easy casserole is a satisfying meatless meal with zucchini, spinach, and feta. It's quick to prep and bake. Add extra egg whites for more protein or serve with chicken or a salad.

Enjoy lentils with sweet potatoes in this flavorful, fiber-rich dish. Customize with cheese or nuts, and swap sweet potatoes for cauliflower for a low-carb option. Serve solo or with a side.

This Tunisian-inspired, plant-based stew is rich in spices, low in sodium, and perfect for batch cooking. Serve with whole grains or add protein like chicken. Customize with veggies and toppings.

This vegetarian chili is hearty, healthy, and high in protein, made without fatty meats. Packed with vegetables and customizable, it’s perfect for freezing and tastes even better the next day.

This hearty, gluten-free chicken and brown rice stew is a filling, balanced meal with protein, fiber, and healthy fats. You can adapt it for special diets like keto, paleo, or vegan.

Whole-wheat pasta with ground turkey and mushrooms is a versatile, family-friendly dish. Customize it by sneaking in veggies or by making it gluten-free, low-carb, or vegan. Perfect for weeknights.

Use this nutritious recipe anytime you want something healthy and filling without much effort. It's great for a family, and you can vary it with different vegetables and seasonings.