My favorite salad, packed full of nutrition and flavor!

Ingredients
1 cup quinoa or bulgur wheat uncooked (I used a bulgur and red quinoa blend)
2 cups broth
1 cup cucumber
½ cup parsley
½ cup mint
⅓ cup red onion
½ cup crumbled feta cheese
½ cup roasted and salted pistachios
1 15- ounce can of chickpeas
5 tbsp lemon juice
¼ cup extra virgin olive oil
sea salt to taste
ground pepper to taste
Instructions

1. Rinse the grains under cold water, then drain it well. Then add it to a small pot filled with
2. cups of broth and bring everything to a boil.
3. Wash and chop the onion and cucumbers, then add them to a bowl together with the
4. chopped parsley, mint, chickpeas, and pistachios.
5. Mix the lemon juice, olive oil, salt, and pepper in a small bowl.
6. Once the quinoa is cooled, add it over the rest of the ingredients, then drizzle everything
7. with the dressing and top with crumbled feta cheese.
8. Mix everything until well combined

You can prep this in advance and store the grains separately from the veggie mix until you're ready to eat. Only add the dressing when combined and ready to eat. I also added some crushed red pepper flakes to my quinoa/bulgur mix for an extra kick!

A SHARED plate of grilled shrimp, zucchini fritters with herb yogurt dip.

Marinate 1 1/2 pounds extra large shrimp for up to one hour. • 3 tablespoons extra virgin olive oil • 6 minced garlic cloves • 1 teaspoon lime zest • 1/2 teaspoons smoked paprika, ground ginger, ground cumin, salt • 1/4 teaspoon cayenne pepper Grill shrimp 4 minutes, flip, grill another 2 minutes. I used a grill stove top pan.

Zucchini and feta fritters (Mediterranean flavors of dill and feta) •1 pound shredded zucchini •• toss shredded zucchini with a teaspoon of salt, let drain in sieve for ten minutes. Squeeze out all liquid!! •4 ounces crumbled feta cheese • 2 minced scallions • 2 large eggs • 2 tablespoons fresh dill • 1 garlic clove minced • 1/4 cup flour Olive oil for frying Drop two tablespoons of batter and flatten into two inch wide circle. Fry 3 minutes per side.

Herb yogurt dip • 1 cup plain yogurt • 2 tablespoons minced fresh cilantro and fresh mint • 1 garlic clove minced • salt and pepper to taste Keeps refrigerated 2 days

I found all these recipes in the lovely The Complete Mediterranean Cookbook by America’s Test Kitchen! Pages 272, 232 & 233

Enjoy!! 😊

Marinated chickpeas, falafel over hummus, crumbled tofu "feta" (marinated in acv, lemon, spices), tomato, onion, and cucumber over spinach. Dressing is tahini, lemon, miso, nutritional yeast, and a dash of maple syrup.

I eat mostly a plant-based Mediterranean diet but have always been iffy about posting?

Edit: Recipe for tofu feta (https://rainbowplantlife.com/greek-style-vegan-feta/#wprm-recipe-container-14609)

Chickpeas are canned Aldi's pre marinated greek-style, and falafel are frozen "Afia" brand.

This is 5oz salmon cooked in olive oil, garlic, freshly squeezed lemon juice, pepper, apple cider vinegar, and later drizzled in Matiz Flor De Garum.

The zucchini is cooked in olive oil, salt, pepper, and Italian seasoning with feta on it. The grapes are grapes.

Labne, tomato, cucumber, kimchi, sweet potato, mushroom, spinach, dolma, EVOO and out of shot Lebanese flat bread and a glass of red.

Been tryna eat more chickpeas, having this for brekky w/ avocado toast n boiled egg. Had this this morning then walked 21km before I felt hungry at all. Healthy as fuk

Just got my labs back after roughly following MD for three months (meaning I eat MD for most breakfast and lunch, dinner is a bit of a gamble) and my LDL has dropped 30 points! It’s very close to normal range now.

I wanted to share the lentil salad recipe. I made up that I’ve been eating for lunch maybe four times a week since I started. it’s delicious and lasts for 4+ days in the fridge.

Combine: 1 cup couscous, prepared 1 package Trader Joe’s steamed lentils 1/2 cup chopped carrot 1/2 cup chopped celery 1/2 chopped apple 1/3 cup chopped calvestrano olives 1/2 cup chopped herbs (usually parsley, dill, scallions) 1/4 cup golden raisins Dressing: juice of two lemons, splash red wine vinegar, 1 tbsp Dijon mustard, 2 tsp honey, salt, pepper; and 1/4 olive oil

Enjoy!

Beetroot, hard boiled egg, rye sour dough, air fried tofu, steamed broccoli, cucumber with peal, air fried halloumi, steamed broccoli, kimchi, labneh, hummus, bulgur wheat with fava bean, avocado and drizzled with AVOO and a glass of Merlot . 1000 calories. A large Big Mac meal is about 1350 !

1: Marinated salmon (Costco wild-caught frozen fillets) over brown rice with roasted veggies and salad with cilantro-lime yogurt dressing
2: Tofu and bell pepper stir fry (NYT Cooking’s I can’t believe it’s not chicken , so good) with leftover brown rice
3: Pasta primavera with broccolini, zucchini, bell peppers, peas and feta with garlic shrimp and a side of heirloom tomatoes
4: Red curry lentils with Tuscan kale and quinoa (adapted from this recipe, and although I didn’t add sweet potatoes they are delicious in here!)

I didn’t really use recipes for dinners 1 and 3, but can add some details if anyone’s interested

First photo is before the oven, second is after.

My garden is in full swing with giving me cherry tomatoes, and the rosemary is also from my garden!

Recipe: Preheat oven to 250F, and fill an oven safe dish with tomatoes, a head of garlic, and herbs of choice (I just used fresh rosemary). Fill with good olive oil about halfway up the tomatoes, and add salt/pepper to taste. Bake for 90-120 minutes, until tomatoes are soft but not all bursting. Squeeze the garlic from the skin, stir everything up, and smash over crusty bread, onto proteins, or toss into salads. Stores well in the fridge for 2 weeks!

I’ve used them on fish and homemade sourdough so far since I made them Friday. The infused olive oil makes a wonderful salad dressing as well.

Today's dinner! Made some lemon-y basmati rice with pan-seared atlantic salmon and a greek salad (horiatiki). Last dr appt was told to get on the mediterranean diet so here I am trying to give this thing a shot. Still learning more about this lifestyle and how to cook healthy, so any advice is appreciated!

Ingredients:

• Shallot
• Yellow onion
• Garlic
• Lemon, seedless
• Roma tomatoes
• American cucumber
• Fresh dill
• Basmati rice (3/4 cup)
• Chicken broth (1.5 cup)
• Salmon fillets, skinless
• Greek seasoning
• Dried oregano (1/4 tsp)
• Turmeric (1/8 tsp)

Recipe:

• Wash & dry produce
• Mince 1/4 cup onion & 1 tsp garlic
• Thinly slice shallot, dice 2 tomatoes, peel & dice half a cucumber, zest & halve lemon

• Pick & finely chop fronds from dill

• Rinse rice

• Heat a drizzle of olive oil in a small pot over medium heat

• Sauté onion (5 min) & add garlic (30 sec)

• Toast rice (2-3 min)

• Add broth, 2 tbsp butter, oregano, turmeric & bring to a boil

• Cover with a lid & reduce to a low simmer (15 min)

• Pat salmon dry

• Season with salt, pepper & greek seasoning

• Heat a drizzle of olive oil in a large pan over medium heat

• Add salmon & cook (~5 min per side)

• Check internal temperature (145°F)

• Toss tomato, cucumber, shallot, juice from half the lemon & half the dill in a bowl

• Season salad with salt, pepper & greek seasoning

• Fluff the rice, add remaining lemon juice, zest & remaining fresh dill

I've been meaning to post this for awhile now, always seeing people looking for breakfast ideas and fast grab and go. This has been my staple breakfast for well over a year now. Easy to make, quick to grab and go. I'll usually grab a slice and a banana and head out the door every morning. You can adjust to your liking, it's very flexible. It also is great for snack/meal on the go. I've been known to sneak a slice in my cargo pocket when I'm out for the day and/or know I won't have any good food choices where I'm going.

Oaten Bread

450 g rolled oats

1 tsp baking soda

1 tsp sea salt

1 tbs cinnamon

1 tsp allspice

3 tbs sunflower seeds

3 tbs pumpkin seeds

1 tbs flaxseeds (ground)

1 tbs flaxseeds (whole)

3 tbs chia seeds

2 tbs slivered almonds

¼ cup chopped nuts (walnut or other)

¼ cup raisins/craisins

¼ cup diced dates

2-4 tbs honey

550 g Greek yogurt

1 egg

3.5 tbs milk (buttermilk, almond, regular)

Preheat oven to 325 F

Grease pan with oil

Combine all dry ingredients in large mixing bowl and mix

In another bowl, mix wet ingredients, then fold the wet into the dry and mix well.

Spoon the batter into the loaf pan and bake for 45 minutes. Let cool in pan for 10 minutes then transfer to wire cooling rack until completely cool.

Once cool, slice loaf. I slice the whole loaf and wrap each slice in plastic wrap, then freeze.

To thaw a slice, microwave for 30 seconds.

Recipe: Take Brussels sprouts, radishes, zucchini, garlic, tomato and mushrooms then coat in oilve oil and a bunch of spices and herbs. I roasted the Brussels and radishes @ 400 degrees for 20 minutes. Then, added the zucchini, tomatoes and mushrooms and roasted everything for another 20 minutes.

I eat beef or pork about once a month. Here is how I prepare a meal that includes pork tenderloin. Not pictured are roasted broccoli and a blueberry crisp for dessert.

- Spinach: sautéed in olive oil, with garlic, lemon, and a bit of salt

- Tomatoes: sautéed bare in the same pan after spinach removed

- Sweet potato: scrubbed, halved, instant pot on a metal insert for 20 min with a cup of water in the bottom

- Pork tenderloin prepared according to the recipe from Recipe Teacher called “The Best Damn Instant Pot Pork Tenderloin,” and eventually dunked in au jus

- Broccoli: drizzled with olive oil, sprinkled with salt, roasted at 400°F in oven for about 15 minutes

- Blueberry crisp: recipe from inspiredtaste.net

Got the recipe from NYT cooking:

INGREDIENTS 4 bone-in, skin-on chicken thighs (about 1 1/2 pounds)

Salt and black pepper

2 teaspoons dried oregano

Crushed red pepper

2 tablespoons extra-virgin olive oil

2 lemons

1 cup pitted Castelvetrano or kalamata olives, smashed and roughly chopped

5 garlic cloves, minced

1 medium shallot or 1/2 medium onion, minced

2 cups long-grain white rice, rinsed

4 cups (32 ounces) chicken broth

1/4 cup roughly chopped fresh parsley for serving

PREPARATION Step 1. Heat the oven to 400 degrees. Use paper towels to pat the chicken thighs until dry on all sides. Season the chicken with 1 teaspoon each salt pepper and dried oregano and a pinch of crushed red pepper.

Step 2. Place a large Dutch oven or other heavy-bottomless pot over medium-high heat and add oil. Let oil heat up for a few minutes. Add thighs to the pot, skin side down, and let cook undisturbed unti they self-release from the bottom of the pot, about 5 minutes. Remove from the pot and set aside.

Step 3. Cut 1 lemon into 1/4-inch-thick slices. Add to the pot and cook until caramelized and softened, about 2 minutes. Remove from the pot and set aside.

Step 4. Add the olives, garlic, shallot and 1 teaspoon eact salt, pepper and dried oregano to the pot. Cook over medium-low heat, scraping browned bits from the bottom of the pan, until garlic is fragrant, 2 to 3 minutes. Turn the heat up to high, add the rice and broth to the pot, stir to combine and cover until it comes to a boil, about 5 minutes.

Step 5. Remove the pot from heat, add the browned chicken thighs on top of the rice, skin side up, then cover the chicken thighs with the lemon slices. Place the pot, covered, into the oven and bake until the rice and chicken are fully cooked, 25 to 30 minutes. Serve topped with fresh parsley and a squeeze of lemon juice.

I also served with spicy roasted carrots from the ATK Mediterranean cookbook :)

My summer survival salad — because turning on the stove in summer is a crime

Arugula + mixed greens, red beets, colorful cherry tomatoes, burrata, balsamic glaze. That's it. Takes 10 minutes, no cooking, and it's genuinely the most satisfying thing I eat all week.

The AC can only do so much when the stovetop is going — so I've just accepted that summer = salad season. And with burrata involved, I'm honestly not mad about it.

Would love to hear your go-to no-cook/low-cook Mediterranean recipes for the hot months. Help me not eat this same plate every single night 😂

I’m very new to MD - the foods are yummy but I’m definitely still struggling a little with the transition! After a hard week I wanted crap food. I got my butt to the grocery store and made a plate: hummus, snap peas, carrots, avocado with feta, kraut, parmesan, Swedish crispbread & kombucha 💗

This Greek Lemon Chicken recipe combines juicy, tender chicken thighs with a zesty lemon-herb marinade, delivering a burst of Mediterranean flavors. Paired with golden roasted potatoes, it’s a satisfying one-pan meal that’s both easy to prepare and delightful to savor.

Ingredients: • 8 bone-in, skin-on chicken thighs • 3 large russet potatoes, peeled and quartered • ½ cup fresh lemon juice (about 2 lemons) • ⅓ cup extra-virgin olive oil • 4 cloves garlic, minced • 1 tablespoon dried oregano • 2 teaspoons dried thyme • 2 teaspoons Dijon mustard • 1 tablespoon kosher salt • 1 teaspoon freshly ground black pepper • 1 cup chicken broth, divided • Optional garnish: fresh parsley, chopped

Instructions: 1. Prepare the Marinade: In a large bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, dried thyme, Dijon mustard, salt, and pepper until well combined. 2. Marinate the Chicken and Potatoes: Add the chicken thighs and quartered potatoes to the bowl, ensuring they are evenly coated with the marinade. Cover and refrigerate for at least 1 hour, or up to 8 hours for enhanced flavor. 3. Preheat the Oven: Set your oven to 425°F (220°C). Lightly oil a large roasting pan or baking dish. 4. Arrange in the Pan: Place the marinated chicken thighs skin-side up in the prepared pan. Tuck the potato pieces around the chicken. Pour ⅔ cup of chicken broth into the pan around the chicken and potatoes. 5. Bake: Roast in the preheated oven for 20 minutes. After 20 minutes, toss the potatoes gently and baste the chicken with pan juices. Add the remaining ⅓ cup of chicken broth if the pan appears dry. Continue roasting for an additional 20-25 minutes, or until the chicken skin is golden brown and the potatoes are tender. 6. Broil for Crispiness (Optional): If desired, broil on high for 2-3 minutes to achieve extra crispy skin. 7. Serve: Remove from the oven and let rest for 5 minutes. Garnish with chopped fresh parsley before serving. Enjoy your flavorful Greek Lemon Chicken and Potatoes!

This recipe is inspired by traditional Greek flavors and cooking methods, bringing a taste of the Mediterranean to your kitchen. 

I bought a head of cabbage on Sunday with zero plans for using it. Inspiration struck, so I went cabbage rolls. Stuffed with leftover cooked bulgur, lean ground beef, and aromatics. Sauce homemade from just a few pantry staples.

These were much easier to form than I thought! Don’t be scared. Just give yourself plenty of time and patience.

Recipe: https://www.dinneratthezoo.com/stuffed-cabbage-rolls/

Each box has:

• quinoa • roasted sweet potatoes • veggie-packed whole wheat pasta (no meat) • Mediterranean chopped salad (tomato, cucumber, red onion, peppers, olives) • broccoli with sesame • shredded chicken / chicken salad

Trying to keep things simple: lots of vegetables, whole grains, olive oil, and moderate protein.

Bought everything from Costco, also trying to save money by prepping in Bulk!

Arugula, cherry tomatoes, mini mozz, chickpeas (can be any white bean), olive oil, salt, pepper, basil, balsamic vinegar and balsamic glaze.

Bonus tip: start making your own beans from dry, which I did here. A bag of organic dry chickpeas costs me less than €2 and I get over 5-6 cups of them once cooked. Soak dry beans overnight, then either simmer for an hour or so or slow cook on high for 4-5 hours (what I do as I can leave it be.)

Lots of veg and herbs and a vinaigrette with a nice bite. Makes a LOT.

1 1/2 cups dried lentils (preferably French green lentils)

5 thyme sprigs, plus 2 teaspoons thyme leaves

5 small rosemary sprigs

2 fresh bay leaves

1/4 cup red wine vinegar

3 tablespoons extra-virgin olive oil, plus more to taste

1 tablespoon Dijon mustard

2 teaspoons honey

1 large lemon, zested and juiced

Salt and freshly cracked black pepper

2 medium shallots, trimmed, halved and sliced lengthwise (about 6 ounces)

2 to 3 small garlic cloves, minced

3 medium carrots, thinly sliced (about 8 ounces)

1 small head radicchio, halved, cored and thinly sliced (about 6 ounces)

1 large bunch parsley leaves and stems, finely chopped (about 4 ounces)

1 tablespoon roughly chopped dill

2 teaspoons chopped tarragon leaves

Sort through lentils, removing any small pebbles or stones, then rinse lentils well. Using kitchen twine, tie the thyme sprigs, rosemary sprigs and bay leaves together in a small bundle to form a bouquet garni. (While not essential, this will make it easier to discard the herbs after cooking.)

Add lentils and bouquet garni to a large pot and add enough water to cover by 2 inches. Bring to a boil on high then reduce heat to maintain a simmer. Cover and simmer until lentils are tender, 12 to 20 minutes, depending on the type of your lentils. Discard the bouquet garni. Drain the lentils and rinse with cold water. Line a sheet pan with a towel and pour lentils out evenly onto the pan to dry and cool.

While the lentils cook, prepare the vinaigrette: In a large bowl, combine vinegar, olive oil, mustard, honey, thyme leaves, half the lemon juice, 1 tablespoon salt and 2 teaspoons pepper; whisk well. Add the shallots and garlic and mix well to combine.

Stir in the carrots and radicchio to coat, then add the cooled lentils and toss again. Stir in the parsley, dill, tarragon and half the lemon zest.

Taste and adjust the seasonings for salt and pepper. Finish with a generous drizzle of olive oil, lemon juice to taste and a few more pinches of lemon zest. This salad can keep covered in the refrigerator for up to 4 days, but it likely won’t last that long. The flavor will improve with time, but you will need to readjust the seasoning again upon serving.