Mediterranean Meals on a Budget 9781990281006, 9781990281013, 199028101X

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mediterranean MEALS ON A BUDGET

mediterranean MEALS ON A BUDGET

Veronica Miles

PEAPIL PUBLISHING PO Box 65460 Salt Lake City, Utah 84165 www.peapil.com Copyright © 2021 by Peapil Publishing All rights reserved. Except as permitted under the U.S. Copyright Act of 1976, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, electronically or otherwise, or by use of a technology or retrieval system now known or to be invented, without the prior written permission of the author and publisher. Designed by Ashley Tucker Cover Design by Ashley Tucker Edited by Kirsten Armstrong Second Edition Contact the author at [email protected] Paperback ISBN: 978-1-990281-00-6 eBook ISBN: 978-1-990281-01-3 Disclaimer All material on Peapil.com and in this book is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. If you think you may have a medical emergency, call your doctor or 911 immediately. The content of this book (text, graphics and images) is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this book. The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. Reliance on any information and content provided by Peapil Publishing and this book is solely at your own risk. The publisher is not responsible for errors or omissions.

Contents Introduction Breakfast Lunch Dinner Desserts Index

Introduction to the Mediterranean Lifestyle Read the words Mediterranean Diet. What comes to your mind? Hummus? Maybe. Olive oil? Probably. But my wager is the first word to grab your attention is diet. Tainted by infomercials, click-bait ads and so-called nutrition experts, the sheer idea of dieting leaves a dirty taste in most of our mouths. Not only do diets imply a need to surrender our favorite foods, count calories and join cult-like exercise groups, but they rarely even work! That is why we are leaving diet in the past and proposing a new word: lifestyle. The Mediterranean Diet isn’t even a diet at all, but a lifestyle change with other-worldly health benefits. Instead of jumping head-on into a fad, this book provides recipes that gradually add to your culinary arsenal. While diets aim for short-term results like weight loss and sugar reduction, the Mediterranean lifestyle simply involves adopting a years-old way of life. Mediterranean food has long been recognized for being healthy, nutritious and especially tasty. The benefits of the diet, including lowering the chances of heart and cognitive problems and thus boosting longevity, have been documented and acknowledged worldwide. The groups of people who live along the Mediterranean Sea are among the healthiest in the world, and for good reason: the food they eat. Yet as many of us know, eating healthily can be expensive. Foods high in sugar and fats are offered much more cheaply than fresh foods, which are often out of season or just unreasonably priced. This pricing disparity is almost solely to blame for the obesity problem in North America. There has to be another way, right? Of course there is! The truth is that while fresh foods have a higher price tag than their artificial counterparts, knowing how to shop properly can save you hundreds of dollars a year. And knowing what foods offer the most

nutritional bang for your buck can have an equally positive impact on your bank account. That’s where this book comes in. Mediterranean Meals on a Budget is the quintessential guide for folks who want to monitor both their nutrition and their finances. This book goes beyond your standard cookbook, with over 100 delicious and nutritious recipes as well as the encouragement you need to change your lifestyle. Let’s face it: eating healthy isn’t always easy on the wallet, but it doesn’t have to break the bank either. Each recipe is budget-friendly (hovering around $3 per serving), while still maintaining the extreme health benefits of the Mediterranean cuisine. Now that we’ve set the ground rules (this is a lifestyle change, not a diet), and have hopefully piqued your interest in the cuisine, let’s find out what the Mediterranean lifestyle actually is.

Essential Elements of the Mediterranean Lifestyle In a nutshell, the Mayo Clinic emphasizes three major points about the Mediterranean lifestyle: 1. Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts; 2. Replacing butter with healthy fats such as olive oil and canola oil; and 3. Using herbs and spices instead of salt to flavor foods. Note that this lifestyle doesn’t require eliminating fat from your diet. Many trending food lifestyles like Keto and Paleo actually recommend fat, and this diet is no different. It’s overall a less restrictive way to eat that focuses on fresh foods, whole grains and legumes. While we still have your attention, let’s take a look at the essentials of the Mediterranean lifestyle, and what makes it stand out among a sea of dietary trends and fads.

Use Olive Oil Olive oil is the primary source of fat in this lifestyle. It provides monounsaturated fat—a type that reduces low-density lipoprotein (LDL —“bad”) cholesterol levels. Your local grocery store may carry a wide range of olive oils, ranging from $5 to $50. Whichever end of the price spectrum you choose, I recommend extra-virgin olive oil because it boasts the highest levels of the plant compounds that actually provide antioxidant effects. Recent research indicates that olive oil protects against chronic diseases and helps in the battle against diabetes, obesity and cancer. Owing to its caridoprotective role, olive oil reduces blood pressure, prevents strokes and decreases inflammation, minimizing your risk of cancer. The diet isn’t about limiting total fat consumption, but making good choices about which fats to consume. To enjoy the Mediterranean lifestyle’s fullest benefits, avoid saturated fats and hydrogenated oils, which contain trans fats. These unhealthy fats are tied to heart disease (we’ll discuss this later in the chapter) and will counteract all the healing that your body is constantly undergoing.

Eat Fish People of the Mediterranean have consumed fish for thousands of years, so it’s no wonder that a large portion of this book is focused on seafood. Even if you don’t see yourself as a fish lover, there are plenty of delicious recipes to experiment with. Fish is a rich source of omega-3 fatty acids, another type of healthy fat (see “Go Nuts,” below, for more on omega-3s). But possibly the greatest attribute fish brings to the table is its variety. You can truly never grow bored with fish, as there are so many species that can be used in so many ways, each providing a unique taste and texture. This book features recipes for salmon, tuna and cod, just to name a few, but you can also swap in countless other varieties. In this lifestyle, fish are cooked fresh and never deep-fried. Most of the recipes here call for fillets, but in some cases you can also swap in whole-fish cuts. If you aren’t familiar with preparing fish, don’t worry! There are plenty of directions in the recipe sections of this book.

Enjoy Wine Time The health effects of wine have been debated forever, but most experts agree that as long as you don’t drink excessively, wine can be a wonderful component of a healthy diet. If you choose to drink wine, we recommend limiting your consumption to 5 ounces per day for those over the age of 65, and 10 ounces per day for those under 65.

Go Nuts Nuts are another vital food group in the diet. They contain beneficial linolenic acid (a type of omega-3 fatty acid). Omega-3 fatty acids lower triglycerides, decrease blood clotting and may lower the risk of a sudden heart attack. They also improve the health of your blood vessels, moderate blood pressure and have been associated with brain health. Nuts are high in fat, but the majority of it is not saturated fat. It’s still important not to go overboard, and to limit your consumption to about a handful a day. Also avoid corner-store candied nuts, which are high in sugar and unhealthy fats. I recommend unsalted nuts and love fresh walnuts, pistachios and almonds. Cashews are another tasty choice. Replacing your regular snacks with fresh nuts is a great way to reduce empty calories, while avoiding added sugar and sodium. Nuts are also a great source of fiber and minerals like potassium, making them a much better choice than processed snack foods. Skip the potato chips and reach for a jar of nuts.

Eat Veggies and Fruit Make sure to always include a handful of veggies with every dish you prepare. Don’t be afraid to serve a piece of fruit for dessert, or add it to a recipe for an extra bit of natural sweetness. In general, always pick fresh fruit over processed fruit, which can contain a lot of sugar. One of the best parts of this lifestyle is hitting up your local farmers markets and choosing what to eat based on the season’s offerings. I’ve also found it’s a wonderful way to educate my children, and they love going! A good rule of thumb: eat veggies all day long, with every meal. It’s simply the best way to get extra nutrients and fill your tummy without a ton

of calories, and veggies have actually been proved to reduce stress. Fruits are the best way to satisfy your sweet tooth. Because fruit contains fiber and the sugar is naturally occurring, it won’t spike your blood sugar nearly as much as similar amounts of added sugar would. Full of vitamin C and antioxidants, fruits are a great way to complete a well-balanced diet.

Switch to Whole Grains This is such a simple way to increase the amount of fiber and nutrition in your diet. I always recommend whole-grain pasta for a delicious dish. In the Mediterranean region, ingredients like bread are typically made from whole grains and contain very few trans fats.

Eat Less Red Meat Substitute fish and poultry for red meat. Red meat is much higher in saturated fat than chicken, turkey and fish. While not as controversial as trans fats, saturated fats still have negative effects on our cholesterol. On the other hand, the omega-3 fatty acids in fish actually provide health benefits, especially when contrasted with red meat. When you do choose red meat, try to make the portions small. Serve with extra-virgin olive oil instead of butter, and season with spices instead of salt. Plus, always opt for fresh meat over preserved or processed meats like sausage and jerky.

Choose Low-Fat, No-Sugar Dairy Dairy products are an incredible source of calcium. Calcium encourages bone health and helps maintain bone density, in turn reducing the risk of bone breaks and fractures as we age. Harvard suggests that individuals over the age of 50 require 1,200 milligrams of calcium per day, the equivalent of roughly 5 glasses of milk.1 For people between 19 and 50, the recommended daily calcium intake is 1,000 milligrams, the same as 4 glasses of milk. That’s a lot of milk. Instead of chugging a carton a day, I recommend you substitute lowfat yogurt with no added sugar. It’s an easy way to get all the benefits of dairy without the baggage.

I also avoid butter and margarine in my recipes, as they contain trans fats. The Mediterranean lifestyle favors healthier fats, such as olive oil—for example, bread is important to the Mediterranean Diet, but it is never served with butter or margarine.

Add Spices The traditional North American diet tends to use an overabundance of salt. Salt is high in sodium, so consuming a lot of it spikes our blood pressure, putting stress on our hearts and increasing the risk of heart failure and stroke. Spices are full of nutrients and anti-inflammatory properties—not to mention the fact they can make any dish 10 times more delicious. By substituting spices and herbs for salt, not only will you spare your vital organs, you’ll also elevate your cooking palate! When going through the recipes in this book, take note of which spices and herbs we recommend. Try to get good at knowing how much you like to add, and which ones are your favorites. Using spices wisely can help you reduce the amount of added sugar you need in your recipes.

Your New Food Pyramid

This food pyramid was developed by the Mediterranean Diet Foundation Expert Group and shows which foods you should consume as part of the Mediterranean lifestyle. Each recipe in this book closely follows this pyramid. Here are the basic percentages of your overall diet that each food group should make up in a day, based on the Mediterranean Food Pyramid: Water Fresh Fruits and Vegetables Whole Grains

7-8 (8-oz.) cups a day 40% · Try to opt for fresh, seasonal fruits and veggies. If you’re ever hungry, just know you can eat more veggies!

25%

Dairy Products Meat, Poultry and Fish Junk Food and Sweets

10%

15% · Always choose poultry or fish over red meat. If serving red meat, make portions small.

10%

The Fast Food Fix Before we continue relishing the wonders of the Mediterranean lifestyle, it’s time to address the archenemy of healthy living: the sinister Fast Food Diet. The Fast Food Diet isn’t just about eating solely fast food (although it is for some people)—it refers to the general dietary lifestyle of most North Americans. And it’s a problem. Unhealthy eating habits have become an epidemic across the continent. The CDC states that the obesity rate in America reached 42.4 percent in 2018,2 and Statistics Canada reported a rate of 26.8 percent the same year.3 These numbers, both astonishing and dangerous, are directly linked to the diet that has become customary in too many North American homes.

Fast Food A report published by the National Health and Nutrition Examination Survey claims that 36.6 percent of Americans, or about 85 million adults, consume fast food every day in the United States.4 Every day! At its core, fast food is high in calories, sodium and “bad” fats. The traditional Big Mac contains 53 percent of our daily value for saturated fat and 44 percent for sodium. High values in both saturated fats and sodium are linked to increased risks of cardiovascular disease and stroke. Throw in a medium fry, and another 11 percent is added in both categories. Just one simple meal at a fast food restaurant can put you well over half of the

recommended intake for saturated fats and sodium, and there are still two meals left in the day! Those two items alone reach almost 900 calories. Add in ketchup packets, a large Coke, and maybe even an ice-cream treat, and it’s no surprise that fast food is the leading obesity culprit.

Red Meat Burgers, ribs, steak, sausage. What do they all have in common? They’re all juicy, tasty, tender and, as it turns out, quite detrimental to our health. Studies have shown that people who consume a large amount of red meat increase their risks of dying from all sorts of causes. Two surveys, beginning in the 1980 and carried out until 2012, monitored the red meat intake of over 100,000 participants. During this research period, close to 24,000 subjects passed away from numerous causes, but most significantly owing to cardiovascular disease (5,900 people) and cancer (9,500 people). When taking into consideration outside influence and risk factors, the combined study concluded that for every one additional daily serving of red meat over the period, the risk of general death increased by 13 percent.5

Processed Foods It’s surprising how much of the food North Americans consume regularly is processed. Everything from packaged bread, breakfast cereals and frozen pizzas to instant noodles and packaged sandwich meats are “processed foods,” meaning they’ve been chemically altered with artificial ingredients to prolong their shelf life, make them taste better or look more appealing. As I’m sure you’ve figured out by now, these foods are awful for our bodies. Just like fast food, processed foods are high in both saturated and trans fats, not to mention sodium, added sugars and empty calories. Trans and saturated fats, as we’ll discuss in the coming section, are strongly linked to an increased risk of cardiovascular disease and stroke. Processed foods provide instant satisfaction by quenching hunger and offering a slight boost in energy, but those short-term effects hide long-term ramifications. One study of close to 20,000 participants claimed that for “each additional serving of ultraprocessed food, all-cause mortality increased by 18%.”6 We’re not trying to terrify you with appalling stats of the dangers of a traditional diet, or shame anybody for eating unhealthily. There’s nothing

wrong with splurging or enjoying processed food once in a while, and in moderation. Occasional exceptions are fine and are even beneficial for our mental health! But to fully understand the benefits of the Mediterranean lifestyle, we have to realize why the current North American diet is failing its followers.

Benefits of the Mediterranean Lifestyle I have been raving about the tremendous life-altering benefits of the Mediterranean lifestyle, so it is only appropriate I prove my claims. Countless surveys and reports have shown that Mediterranean food is one of the healthiest diets for both mind and body. A study of close to 17,000 citizens in the Molise region of Italy focused on the overall effects of the diet on the people practicing it every day. When compared to those of a more conventional diet, the results were clear: people following Mediterranean eating habits were not only healthier, but happier, too.7

Food for the Heart Another study of nearly 26,000 women found that those who followed a Mediterranean Diet had 25 percent less risk of developing cardiovascular disease over 12 years.8 This means they were less likely to die from heart-related diseases and lived longer over a total period of time. Following the guidelines of a Mediterranean lifestyle resulted in lower levels of inflammation, lower blood sugar and a lower body mass index—all of which are the primary causes of increased heart disease risk when their respective levels are too high. Using this data, we can conclude that people in the Mediterranean (at least those who haven’t succumbed to the dreaded Fast Food Diet) have a reduced risk of heart disease. The Mediterranean Diet is also associated with a lower level of oxidized LDL cholesterol. There are both “good” and “bad” types of dietary cholesterol, but LDL is the evil kind that builds up in our arteries and is the main culprit behind most heart problems.

Getting into the gritty details, we find an overload of cholesterol in our bloodstream attracts other substances, which can stick together and form blockages (atherosclerosis). Heart disease and strokes are the leading causes of premature death in North America, and cholesterol is to blame. The Fast Food Diet is jam-packed with both bad cholesterol and unholy amounts of “bad” (saturated and trans) fats. Bad fat is the sinister twin of LDL cholesterol. Trans fats are notorious for increasing LDL levels and lowering our HDL (good) cholesterol, while saturated fats raise the total levels of our cholesterol. Pair trans and saturated fats with the LDL cholesterol found in unhealthy foods, and they form a double-whammy of clogged arteries and cardiovascular risks. Not good. Of course, there’s hope: Mediterranean food, as mentioned before, is low in LDL cholesterol, but that’s not where its benefits end. Mediterranean food is also full of fiber, which is a cholesterol superhero, combating bad cholesterol by lowering the level of total cholesterol in our bodies. From nuts and whole-grain bread to fruits and vegetables, the Mediterranean Diet is not only low in bad cholesterol, it’s also high in the fiber that can counteract cholesterol consumed elsewhere. It’s food for the heart!

Brain Health As scientists complete more research about dreadful cognitive diseases, they’ve realized that early prevention is crucial. As we age, it’s hard for us not to worry about a decline in memory and brain function, and especially diseases like Alzheimer’s and Parkinson’s. Fortunately, the Mediterranean Diet has been shown to sustain brain health and prevent cognitive decline. A study of a collection of 12 papers noticed numerous relationships between brain health and Mediterranean food. According to the report, people living the Mediterranean lifestyle showed a reduced risk of developing Alzheimer’s that ranged from 34 percent to 40 percent. They even noticed an 11 percent reduction in cases of mild cognitive impairment that developed into Alzheimer’s disease.9 The focus of this study didn’t revolve around a new drug or brain serum. These results were found simply by observing the diet of the Mediterranean people. And remember those good-for-you fats that are a key part of the Mediterranean Diet. Extra-virgin olive oil, nuts and fish are all rich in either

omega-3 fatty acids or monounsaturated fats, and the study also found a link between these good fats and improved cognitive health. Even wine, consumed in moderation, can improve and sustain brain function! Are you on board yet?

Live Long and Prosper The people of the Mediterranean enjoy a higher life expectancy than those in the United States, and that’s not a fluke. We’ve already covered the perils of the Fast Food Diet, and shown the cardiovascular and cognitive benefits of the Mediterranean Diet, which of course lead to increased longevity. However, we’ve barely scratched the surface of the advantages that the lifestyle brings. Multiple studies suggest that the Mediterranean Diet may lead to a reduced risk of symptoms of depression in old age. Research done by the Hellenic Open University in Greece noted a relationship between older adults adhering to traditional Mediterranean Diets and reduced depressive symptoms in comparison to older adults with differing diets.10 Another study found not only a preventive relationship between depression risk and the Mediterranean Diet but also evidence that the diet can potentially treat depressive symptoms.11 Two more tremendous, long-term benefits of the Mediterranean Diet are the decreased risks of both cancer and diabetes. We could go on and on about the science behind the Mediterranean lifestyle, but to sum it up and spare you the hype (and the headache): Mediterranean food not only tastes great, it also reduces the risk of many frightening illnesses and diseases.

Mediterranean on a Budget Given the diet’s tremendous physical and mental health benefits, it’s almost a no-brainer to give the Mediterranean lifestyle a try and see all the amazing benefits for yourself! Health benefits aside, the food will also take your taste buds on a flavor trip, and your piggy bank will remain intact. As previously

mentioned, each recipe in this book costs roughly $3 per serving. To put this into perspective, the average commercially prepared dish is approximately $13 per person. Even your favorite value meal from McDonald’s costs $5. Maybe you don’t eat out much and instead cook at home for both the financial and health benefits. The average home-cooked meal costs $4–$5 in groceries per person. These recipes save you large sums of money compared to eating out, but they can save even more than $300 a year per person compared to other home cooking. There are a few keys to saving money while still transforming your culinary lifestyle. Before you begin, it’s important to take a step back and evaluate your current financial situation. Are you already spending absurd amounts of money on food? You may feel as though it’s impossible to eat both healthily and inexpensively, but with a few changes it can be your reality.

Shop Smart There are three main strategies to follow when shopping smart: search for sales, buy in bulk and stick to your list. Hunting for deals is as simple as looking through flyers, subscribing to promotional e-mails and downloading apps. While you don’t have to go coupon-crazy, utilizing promotions can save you a lot of money if done properly. A great tip is to keep a list or spreadsheet of your monthly buys and their prices, so you can take advantage of and stock up when you see one of your usual items on sale. Buying in bulk is another great way to save money on food and can go hand in hand with deal hunting. When nonperishable food items are listed at killer prices, stock up as much as you can. Even some perishable items, like bread and meat, can be frozen for extended life. Recognizing great deals and stocking up is a tag-team technique that can help you save a lot of money on food. Many wholesale stores even offer deals on bulk purchases! The final strategy for smart shopping is more psychological than anything else: make a list beforehand and stick to your guns. You may think you can control your impulses, but everything changes once you’re in the grocery store. Trying to wing your shopping trips and not make impulse purchases is near impossible, especially when the sweet smells of the bakery hit your

nose. It’s especially dangerous to shop while you’re hungry! By writing down your groceries on a list, you can eliminate those temptations and get into the habit of buying only what you need, not what you want.

It’s Not a Phase—It’s a Lifestyle Hopefully, you now know what this book is all about—we’ve discussed what the Mediterranean lifestyle actually is, the benefits it offers and the way to eat healthy without blowing the bank. But the most important part of it all, the sole reason this diet works above any other diet, is still missing: How exactly do you live the Mediterranean lifestyle?

Eating Mindfully The Mediterranean lifestyle involves eating as if you’re on vacation. One of the core tenets is to take things slowly when dining. Instead of shoving food down as quickly as possible after a drive-through or mindlessly eating while watching Netflix, we invite you to sit down for a leisurely meal at the table with your family and friends. Slowly enjoy and savor what you’re eating. Gathering with friends and family and enjoying a freshly crafted meal is a vital part of the Mediterranean culture. Taking the time to share food with your loved ones, talking about the day and enjoying one another’s presence is an amazing experience.

Adapting Your Diet Before jumping into your new lifestyle completely, take a quick look at what you currently enjoy and try to make subtle changes. If you’ve ever made New Year’s resolutions that fizzled out after a week, then you know just how difficult it is to throw yourself straight into the deep end. Try to morph your current menus into Mediterranean-inspired meals instead of starting from scratch. Reduce the amount of red meat you consume. Start cooking with olive oil. Try switching to low-fat yogurt. Decrease the number of sugary treats you buy. Slowly moving toward this diet will make it harder to go back to less desirable habits.

And to reiterate: slowing down the speed at which you eat can be equally as important as the food you put into your body. Not only will you enjoy the food more but eating slowly allows you to pay attention to your body. It’s good to get an awareness of when you’re truly full to prevent overeating. Consuming smaller portions is the easiest way to reduce weight, so be prepared to stop eating when you’re satisfied. So often we end up undoing our belts! Really pay attention while you enjoy your dish, taking notes on what changes you’d like to make in the future.

Exercise (Argh!) No lifestyle book is complete without a little side note about exercise. Thankfully, if you go to our online community, you’ll find dozens of resources that will help people just like you get into a more active lifestyle. I invite you to visit our community today! Peapil.com Try to get about 20 minutes of exercise every day. One “cheat” I use is to always take the stairs, and to park far away from the entrance of the store when going grocery shopping. Little things like this force you to get a bit of exercise in.

Eating Out Eating out is tough to do on a budget, but it’s still a great treat every once in a while. Regardless of the occasion, eating at a restaurant doesn’t mean you have to abandon the Mediterranean lifestyle. When eating out, take care to pick a place where you’re sure to get fresh, unprocessed food. If you do happen to slip up and order fast food, don’t beat yourself up. Even though I’m a full-time recipe developer, I sometimes end up with a sloppy burger in my hands! It’s not going to kill you … just make sure it doesn’t become a habit. Lean more toward seafood places, farm-to-table food and Italian, Spanish and Greek restaurants. Vegetarian places are also a great choice! That said, most restaurants have plenty of Mediterranean-style options. Avoid anything fried and ask questions if you’re not sure. Choose from poultry or vegetarian options. Beef dishes are typically the most calorie-laden. Be very careful with

sauces and dressings. I typically ask for mine to be served on the side. Try to avoid creamy sauces and ask for a vinaigrette instead. Most restaurants are used to preparing substitutions for dietary restrictions, so don’t be afraid to tell them what you’re unable to eat. For example, request that regular marinara sauce be subbed for that Alfredo you’re about to order. Also, make sure to ask for extra veggies! Side dishes are an easy place to slip up, but they’re also an easy way to make huge improvements. Instead of ordering fries, upgrade to a salad. Drinks are also an easy place to go wrong, but a glass of red wine or sparkling water is a great alternative to sugary soda and beer. Don’t be afraid to pack up your food for later. In fact, you should almost never finish a full meal at a restaurant. Restaurants are designed to leave people satisfied, no matter what their appetites are. Take me, for example. I’m not a very tall woman, but the restaurant will serve me the same size meal as my husband, who is over 6 feet! I recommend skipping dessert for the most part. Unless the restaurant has a fruit bowl, opt for tea or coffee instead. If skipping just isn’t an option, make sure to split the dish with your partner.

Preparing Your Pantry To maintain the Mediterranean lifestyle, it’s important to stock up on the ingredients that are used in most of these recipes. It’s always a good idea to have lots of fruits, vegetables and nuts on hand as they go well in each Mediterranean dish. That way you’re not running to the grocery store every day! I made sure each recipe in this book uses common ingredients, so you won’t have to trek to specialty shops to try to find an obscure item for a single recipe. No special equipment or appliances are needed.

The Recipes Possibly the greatest thing about the Mediterranean lifestyle is that there’s a little something for everyone. No two people have exactly the same tastes and

preferences, and I recognize that! With recipes boasting a wide array of flavors and ingredients, anyone can find their place in this book. For all of the fish enthusiasts, within these pages you’ll find recipes utilizing salmon, cod, tilapia, shrimp, prawns, halibut and other favorites. If you can’t get your hands on fillets, don’t sweat it! I’ve even included recipes for canned tuna, like the Greek-Style Tuna Salad on page 166. For the vegetarians hoping to take advantage of the Mediterranean lifestyle, you’re in luck! A healthy chunk of these recipes are meat-free. Explore your taste buds with recipes using unique vegetables like eggplant, kale and chicory, and a range of grains from quinoa to farro. The Mediterranean Couscous Cauliflower Salad on page 106, for example, blends chickpeas, cauliflower and other veggies, and is topped with a delicious and healthy homemade dressing. And for the dessert lovers, I haven’t forgotten about you! Toward the end of this book, I’ve included a handful of sweet, scrumptious and, most important, healthy dessert recipes. Each is low in added sugar (no need to scoop it in by the cupful) and combines fresh fruit with yogurt, oats and even chocolate. While they shouldn’t be eaten with every meal, recipes like the Blueberry Pudding (page 218) and Slow-Cooked Apple Cobbler (page 70) are nutritious and much healthier than traditional desserts. Whether you’re trying to eat healthy or save a few pennies, Mediterranean Meals on a Budget has got you covered. The health benefits of the Mediterranean cuisine are endless, and unless you only eat instant ramen, you can’t cook more cheaply than with the 100+ recipes in this book. So, what are you waiting for? Dive into the following pages and experience the life-changing benefits of the Mediterranean lifestyle. You never know until you try it, and, trust me, you’ll soon fall in love with the greatest cuisine in the world.

Breakfast RECIPES Fruit-Filled French Toast Wraps Cardamom Sour Cream Waffles Honey & Yogurt Fruit Cups Hash Brown, Portobello and Egg Mini Frittatas Poached Eggs & Quinoa Portobello Mushrooms Florentine Sweet Potato Breakfast Blueberry Banana Pancakes Pumpkin Buttermilk Waffles Overnight Cherry-Almond Oatmeal Cranberry-Walnut Oatmeal Tortilla Scrambled Eggs Greek Breakfast Casserole Overnight Maple Oatmeal Quirky Hash & Eggs Warm, Fruity Breakfast Cereal Raspberry Peach Puff Pancake Curry Scrambled Eggs Asparagus-Mushroom Frittata Shakshuka Brunch Banana Splits Slow-Cooked Apple Cobbler Almond-Chai Oats

Fruit-Filled French Toast Wraps Makes 2 servings To provide you with energy all day, the ideal breakfast should contain protein, complex Total Carbohydrates, fats and fruits or vegetables. It would be hard to find a more complete breakfast than these Fruit-Filled French Toast Wraps. While you can’t assemble them ahead of time, these healthy wraps won’t take you long in the morning if you do a little preparation the night before— just gather the ingredients and slice the strawberries.

INGREDIENTS ¾ cup low-fat vanilla yogurt, plus more for garnish (optional) ⅔ cup sliced ripe bananas 1 large egg ¼ cup 2% milk 1 tsp. ground cinnamon ½ tsp. ground nutmeg 2 (8-inch) whole-wheat tortillas 2 tsp. unsalted butter ⅔ cup fresh sliced strawberries, plus more for garnish (optional) ⅔ cup fresh blueberries, plus more for garnish (optional) ¼ cup granola, plus more for garnish (optional)

INSTRUCTIONS 1. In a small bowl, combine the yogurt and bananas. In a shallow bowl, combine the egg, milk, cinnamon and nutmeg. Dip both sides of each tortilla

in the egg mixture. In a skillet, heat the butter over medium-high heat. Add the tortillas and cook until golden in color, 1–2 minutes on each side. 2. Place 3 tablespoons of yogurt mixture in the middle of each tortilla, then divide the strawberries, blueberries and granola between the tortillas. Roll each tortilla to form a wrap, and serve topped with additional yogurt, berries and granola if desired.

NUTRITION • PER ONE SERVING Calories 410 Total Fat 14g (18%) Saturated Fat 6.8g (34%) Trans Fat 0.16g Total Carbohydrate 59g (21%) Dietary Fiber 9g (32%) Total Sugars 30g Includes 0g Added Sugars (0%) Cholesterol 110mg (37%) Sodium 330mg (14%) Protein 14g (28%) Vitamin D 9mcg (45%) Calcium 337mg (25%) Iron 3mg (15%) Potassium 650mg (15%) Phosphorus (30%)

Cardamom Sour Cream Waffles Makes 7 servings Waffles are everybody’s favorite breakfast food, but too often they’re topped with junk and sweetened with unholy amounts of sugar. Cue the Cardamon Sour Cream Waffles. These waffles are sweet but not overwhelmingly sugary, and filled with heart-healthy nutrients. Instead of using whipped cream, chocolate sauce and sticky syrup, top these glorious waffles with fresh fruit. Your taste buds won’t regret it, and neither will your health.

INGREDIENTS ¾ cup all-purpose flour ¾ cup whole-wheat flour 1 tsp. baking powder ¾ tsp. baking soda 1 tsp. ground cardamom ½ tsp. ground cinnamon ¼ tsp. salt 2 large eggs 1 cup skim milk ¾ cup low-fat sour cream ½ cup brown sugar 1 tbsp. melted unsalted butter 1 tsp. vanilla extract

INSTRUCTIONS

1. In a large bowl, combine the flours, baking powder, baking soda, cardamom, cinnamon and salt. In another large bowl, combine the eggs, milk, sour cream, brown sugar, butter and vanilla. Add the dry ingredients and stir only until just combined. 2. Bake in a preheated waffle oven according to the manufacturer’s instructions until golden. Serve and enjoy!

NUTRITION • PER ONE SERVING Calories 240 Total Fat 7g (9%) Saturated Fat 3.75g (19%) Trans Fat 0.068g Total Carbohydrate 39g (14%) Dietary Fiber 2g (7%) Total Sugars 17g Includes 0g Added Sugars (0%) Cholesterol 65mg (22%) Sodium 260mg (11%) Protein 7g (14%) Vitamin D 9mcg (45%) Calcium 138mg (10%) Iron 1.47mg (8%) Potassium 271mg (6%) Phosphorus (15%)

Honey & Yogurt Fruit Cups Makes 6 servings Yogurt in a cup? That sounds more like a trip to the dairy aisle than a homemade recipe, but this isn’t just any yogurt from the grocery store. Adding your own fresh fruit allows you to control what’s really in your food, and the secret ingredients (almond extract and honey) add a surprise flavor without sacrificing nutrition. One cup of plain low-fat yogurt contains about 415 milligrams of calcium. Healthy calcium intake can help reduce the risk of developing osteoporosis; a degenerative bone disease commonly found in the elderly. Calcium also helps the nerves send and receive signals, flexes and relaxes muscles, keeps your heart rate steady and plays a role in reducing blood clotting.

INGREDIENTS 4 cups sliced fresh fruits (pears, apples, bananas, grapes, etc.) ¾ cup mandarin, orange, vanilla or lemon low-fat yogurt 1 tbsp. honey ½ tsp. grated orange zest ¼ tsp. almond extract

INSTRUCTIONS Divide the fruit among six individual bowls. Combine the yogurt, honey, orange zest and almond extract. Spoon the yogurt mixture over the fruit and serve.

NUTRITION • PER ONE SERVING Calories 100

Total Fat 0g (0%) Saturated Fat 0.011g (0%) Trans Fat 0g Total Carbohydrate 25g (9%) Dietary Fiber 2g (7%) Total Sugars 17g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 5mg (0%) Protein 7g (14%) Vitamin D 0mcg (0%) Calcium 22mg (2%) Iron 0.38mg (2%) Potassium 193mg (4%) Phosphorus (2%)

Hash Brown, Portobello and Egg Mini Frittatas Makes 12 servings Frittatas sound exotic, but they couldn’t be easier to make! These tasty morning treats pack a flavorful punch and are free of the preservatives found in frozen varieties. The thinly sliced potatoes brown beautifully to make a fantastic crust for these individual frittatas. The red pepper gives a pop of color, and the end result is not only beautiful but delicious. Guaranteed to be a hit for a holiday lunch, brunch or a special weekend get-together.

INGREDIENTS 2 tbsp. unsalted butter 1 lb. chopped portobello mushrooms ½ cup diced red bell pepper ¼ cup chopped shallots 1 clove garlic, minced ½ tsp. salt ¼ tsp. pepper 2 slices cooked bacon, crumbled ¼ cup shredded Swiss cheese 2 tbsp. sour cream 1 tbsp. fresh minced basil, or 1 teaspoon dried basil 4 cups frozen sliced potatoes, thawed 7 large eggs, lightly beaten

INSTRUCTIONS 1. Preheat the oven to 400°F. Lightly coat a 12-cup muffin pan with nonstick spray. 2. In a large skillet, heat the butter over medium heat. Add the mushrooms, diced red pepper and shallots, and sauté until soft and fragrant, about 6 minutes. Add the garlic, salt and pepper, and sauté for 1 minute longer. Remove from the heat, then stir in the bacon, cheese, sour cream and basil. 3. Press approximately ¼ cup of the potatoes into the bottom and sides of each muffin cup. Add 2 tablespoons of beaten egg to each cup, then divide the mushroom mixture evenly among the muffin cups. 4. Bake 15–18 minutes, or until the eggs are set. Serve immediatley.

NUTRITION • PER ONE SERVING Calories 100 Total Fat 7g (9%) Saturated Fat 2.4g (12%) Trans Fat 0.013g Total Carbohydrate 14g (5%) Dietary Fiber 2g (7%) Total Sugars 3g Includes 0g Added Sugars (0%) Cholesterol 115mg (38%) Sodium 180mg (8%) Protein 7g (14%) Vitamin D 0mcg (0%)

Calcium 48mg (4%) Iron 1.44mg (8%) Potassium 462mg (10%) Phosphorus (10%)

Poached Eggs & Quinoa Makes 4 servings If you’ve never tried quinoa, you’re missing out! This little seed contains a lot of fiber (more than most cereals) and is gluten-free, making it perfect for people with gluten intolerance. Rich in protein, it boasts all the essential amino acids and a low glycemic index, which is good for blood-sugar control. Perfect for breakfast, brunch or a midnight snack, this dish is sure to wow your audience, leaving everyone with full bellies and healthy hearts. The fresh vegetables provide a sweet touch that contrasts wonderfully with the delicious acidity of the vinegar and lemon juice.

INGREDIENTS 1 cup quinoa, washed ¼ cup olive oil, divided 2 tbsp. white wine vinegar, divided 1 tbsp. lemon juice 2 tbsp. freshly chopped basil 2 cups of water 4 large eggs, cold 8 oz. cherry tomatoes, halved 3 cups fresh arugula 1 small ripe avocado, peeled and cut into strips 4 slices bacon, cooked and chopped

INSTRUCTIONS

1. Prepare the quinoa according to the package instructions. In a small bowl, mix 3 tablespoons of the olive oil, 1 tablespoon of each the vinegar, the lemon juice and the basil. Add to the cooked quinoa and stir to combine. 2. Fill a large pan with high sides with the water; add the remaining tablespoon of vinegar. Bring to a boil, then adjust the heat to maintain a slight boil. To poach eggs, break 1 egg at a time into a small cup. Holding the cup near the surface of the water, push the egg into the water. Repeat with the remaining eggs and cook, uncovered, until the whites are fully cooked and the yolks start to thicken but are not hard, 3–5 minutes. Use a slotted spoon to remove the eggs from the water. Transfer to a plate and cover to keep warm. 3. In a large skillet, heat the remaining tablespoon of oil over medium heat. Add the tomatoes and stir until they start to release their juice, 8–10 minutes. Add the arugula and cook, stirring, just until the arugula is wilted. 4. To serve, divide the quinoa evenly among four bowls. Top each bowl with an equal amount of the cherry tomatoes and arugula, avocado slices and chopped bacon, then top each with a poached egg.

NUTRITION • PER ONE SERVING Calories 450 Total Fat 37g (47%) Saturated Fat 4.63g (23%) Trans Fat 0.025g Total Carbohydrate 18g (7%) Dietary Fiber 6g (21%) Total Sugars 3g Includes 0g Added Sugars (0%) Cholesterol 185mg (62%) Sodium 280mg (12%)

Protein 14g (28%) Vitamin D 0mcg (0%) Calcium 88mg (6%) Iron 2.47mg (15%) Potassium 724mg (15%) Phosphorus (20%)

Portobello Mushrooms Florentine Makes 2 servings Portobello mushrooms offer huge health benefits. They contain selenium, a mineral known for its antioxidant properties, which can play a role in preventing cancer of the colon, prostate, lungs, bladder, skin, esophagus and stomach. They also contain both copper, which is necessary to store iron, and potassium, which helps lower blood pressure.

INGREDIENTS 2 large portobello mushrooms, without stems ⅛ tsp. garlic salt ⅛ tsp. pepper ½ tsp. olive oil 1 small onion, chopped 1 cup fresh spinach 2 large eggs ⅛ tsp. salt ¼ cup crumbled goat cheese or feta 4 fresh basil leaves (optional)

INSTRUCTIONS 1. Preheat the oven to 425°F. 2. Spray the mushrooms with cooking spray and place stem side up in a 15by-10-by-1-inch pan. Sprinkle with garlic salt and pepper. Bake, uncovered, until softened, about 10 minutes.

3. Meanwhile, heat the oil in a pan over medium-high heat. Add the onions and sauté until tender. Add the spinach and cook, stirring, until wilted. 4. Beat the eggs and salt together and add to the pan. Cook and stir until eggs thicken and no liquid remains; spoon the mixture into the baked mushrooms. Sprinkle with the cheese and basil, if using. Serve immediately.

NUTRITION • PER ONE SERVING Calories 160 Total Fat 10g (13%) Saturated Fat 4.6g (23%) Trans Fat 0.023g Total Carbohydrate 8g (3%) Dietary Fiber 2g (7%) Total Sugars 5g Includes 0g Added Sugars (0%) Cholesterol 205mg (68%) Sodium 420mg (18%) Protein 12g (24%) Vitamin D 8mcg (40%) Calcium 149mg (10%) Iron 1.8mg (10%) Potassium 529mg (10%) Phosphorus (20%)

Sweet Potato Breakfast Makes 4 servings This breakfast combines a smorgasbord of cultures into one delicious, healthy bowl. With maple syrup from Canada, sweet potatoes from Latin America, and Greek yogurt from, well, Greece, this dish is so easy to make, it just isn’t fair. And did I mention it’s healthy? Sweet potatoes are dense, nutritious roots, rich in fiber and antioxidants, which protect your body from free radical damage and promote the health of the intestines, heart and brain. Wherever you hail from, you have no excuse for not making this your next breakfast.

INGREDIENTS 4 medium sweet potatoes ½ cup fat-free Greek yogurt 1 medium apple, chopped ¼ cup sugar-free toasted coconut flakes 2 tbsp. maple syrup

INSTRUCTIONS 1. Preheat the oven to 400°F. 2. Cut potatoes into cubes then place onto a baking sheet lined with aluminum foil. Bake until potatoes are soft, 45–60 minutes. 3. Garnish each potato with one-quarter of yogurt, apple, coconut flakes and maple syrup. Serve immediately.

NUTRITION • PER ONE SERVING

Calories 240 Total Fat 5g (6%) Saturated Fat 4.4g (22%) Trans Fat 0.002g Total Carbohydrate 44g (16%) Dietary Fiber 6g (21%) Total Sugars 23g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 60mg (3%) Protein 6g (12%) Vitamin D 0mcg (0%) Calcium 93mg (8%) Iron 1.42mg (8%) Potassium 503mg (10%) Phosphorus (10%)

Blueberry Banana Pancakes Makes 14 pancakes These Blueberry Banana Pancakes are a healthy and delicious breakfast that will provide your body with all the vitamins and nutrients it needs! The recipe is easy to prepare and makes not only a lot but is a great fruit-filled start to your morning.

INGREDIENTS 1 cup whole-wheat flour ½ cup all-purpose flour 2 tbsp. sugar 2 tsp. baking powder ½ tsp. salt 1 large egg, lightly beaten 1 cup skim milk, plus more as needed 3 medium ripe bananas, mashed 1 tsp. vanilla extract 1½ cups fresh blueberries Maple syrup, for garnish 1 bananas, sliced, for garnish ½ cup blueberries, for garnish

INSTRUCTIONS 1. In a large bowl, combine the flours, sugar, baking powder and salt. In another large bowl, combine the egg, milk, bananas and vanilla; mix the wet

ingredients into the dry ingredients until just mixed and no lumps remain. 2. Preheat a griddle or large skillet over medium heat and spray with cooking spray. Pour the batter by ¼ cupfuls onto the hot griddle and sprinkle with some of the blueberries. When bubbles form on top, flip and cook until the other side is golden, about 2–3 minutes. Repeat with the remaining batter. 3. Serve with syrup, sliced bananas and extra blueberries sprinkled over the top, if desired.

NUTRITION • PER ONE SERVING Calories 110 Total Fat 1g (1%) Saturated Fat 0.209g (1%) Trans Fat 0.002g Total Carbohydrate 23g (8%) Dietary Fiber 2g (7%) Total Sugars 9g Includes 0g Added Sugars (0%) Cholesterol 15mg (5%) Sodium 95mg (4%) Protein 3g (6%) Vitamin D 6mcg (30%) Calcium 61mg (4%) Iron 0.79mg (4%) Potassium 279mg (6%) Phosphorus (10%)

Pumpkin Buttermilk Waffles Makes 6 waffles Homemade waffles are one of my family’s favorite breakfasts to make on the weekends, and when we want a change from classic waffles, we turn to this pumpkin-pie-spiced recipe. These whole-wheat pumpkin waffles are hearty and healthy, and won’t leave you hungry. They’re so easy to make from scratch, you’ll never have to buy a mix again! Serve them with a drizzle of pure maple syrup for a delicious Autumn breakfast.

INGREDIENTS ¾ cup all-purpose flour ½ cup whole-wheat flour 2 tbsp. brown sugar 1 tsp. baking powder 1 tsp. ground cinnamon ½ tsp. ground ginger ¼ tsp. baking soda ¼ tsp. salt ¼ tsp. ground cloves 2 large eggs, room temperature 1 cup skim milk ½ cup pumpkin pureé 2 tbsp. melted butter Butter and maple syrup, for serving

INSTRUCTIONS 1. In a large bowl, combine the flours, sugar, baking powder, cinnamon, ginger, baking soda, salt and cloves. In a small bowl, combine the eggs, milk, pumpkin pureé and melted butter. Add the dry ingredients and mix just until moist. 2. Bake in a preheated waffle maker according to the manufacturer’s instructions until golden. Serve with butter and syrup, if desired.

NUTRITION • PER ONE SERVING Calories 180 Total Fat 6g (8%) Saturated Fat 3.082g (15%) Trans Fat 0.163g Total Carbohydrate 25g (9%) Dietary Fiber 2g (7%) Total Sugars 4g Includes 0g Added Sugars (0%) Cholesterol 75mg (25%) Sodium 230mg (10%) Protein 7g (14%) Vitamin D 0mcg (0%) Calcium 114mg (8%) Iron 183mg (1020%) Potassium 274mg (6%) Phosphorus (15%)

Overnight Cherry-Almond Oatmeal Makes 3 servings No breakfast recipe is simpler than oatmeal. The soft, melt-in-your-mouth sensation of perfectly cooked oats is unmatched, but there isn’t much room for innovation, right? Wrong! This Overnight Cherry-Almond Oatmeal, made in a slow cooker, takes our beloved oatmeal and elevates it to a new level, integrating dried cherries and almond milk. As with every recipe in the book, it’s healthy, too. Oatmeal has a low glycemic index and is rich in the carbohydrates that can lower cholesterol and blood pressure, helping prevent heart disease. Studies have shown that regular consumption of oatmeal can reduce the risk of developing type 2 diabetes as well, which is just an excuse to make this dish as often as you can!

INGREDIENTS 4 cups vanilla almond milk, plus more for serving 1 cup rolled oats 1 cup dried cherries ⅓ cup brown sugar ½ tsp. salt ¼ cup dark chocolate, chopped

INSTRUCTIONS 1. Spray a 4-quart slow cooker insert with a thin layer of cooking spray. Combine all the ingredients in the slow cooker and cover. Cook on low 7–8 hours. 2. Stir before serving. Serve with dark chocolate and additional almond milk, if desired.

NUTRITION • PER ONE SERVING Calories 360 Total Fat 6g (8%) Saturated Fat 0.32g (2%) Trans Fat 0g Total Carbohydrate 80g (29%) Dietary Fiber 6g (21%) Total Sugars 60g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 590mg (26%) Protein 6g (12%) Vitamin D 15mcg (80%) Calcium 652mg (50%) Iron 3.9mg (20%) Potassium 430mg (10%) Phosphorus (50%)

Cranberry-Walnut Oatmeal Makes 4 servings Another healthy and delicious spin on oatmeal, this Cranberry-Walnut Oatmeal is a speedy dish for rushed mornings and late-night snacks. Rich in protein and healthy for the heart, this meal takes less than 10 minutes to prepare and doesn’t sacrifice an ounce of flavor. Making your own oatmeal not only saves money, it also lets you control exactly what goes into your breakfast. You’ll never want to buy instant oatmeal again!

INGREDIENTS 3½ cups water ¼ tsp. salt 2 cups rolled oats 3 tbsp. plus 2 tsp. sugar 1 tsp. vanilla extract 2 tsp. cinnamon ½ cup cranberries, mashed and strained ¼ cup chopped walnuts, toasted

INSTRUCTIONS 1. Bring the water and salt to a boil on high heat in a large saucepan. Add the oats and reduce the heat to medium. Cook, stirring occasionally, for 1 minute. 2. Remove from the heat and add 3 tablespoons of the sugar and the vanilla. Divide among bowls and serve topped with the cinnamon, remaining 2 teaspoons sugar, cranberry sauce and nuts.

NUTRITION • PER ONE SERVING Calories 220 Total Fat 6g (8%) Saturated Fat 0.88g (4%) Trans Fat 0g Total Carbohydrate 38g (14%) Dietary Fiber 6g (21%) Total Sugars 8g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 150mg (7%) Protein 8g (16%) Vitamin D 0mcg (0%) Calcium 62mg (4%) Iron 2.2mg (10%) Potassium 201mg (4%) Phosphorus (20%)

Tortilla Scrambled Eggs Makes 2 servings Take your scrambled eggs game up a notch! A twist on a breakfast dish as old as time, Tortilla Scrambled Eggs are sure to get the whole family out of bed. The corn tortilla provides a nice crispy texture against the soft eggs, and keeps it gluten-free! Toss in chopped jalapeños for an extra kick or leave them out for a more kid-friendly breakfast.

INGREDIENTS 6 large eggs ½ tsp. salt ½ tsp. pepper 1 tbsp. olive oil 2 (8-inch) corn tortillas 1 medium tomato, chopped ¼ cup chopped fresh spinach 1 jalapeño, chopped (optional) ¼ cup shredded cheddar cheese Salsa and sour cream, for serving (optional)

INSTRUCTIONS 1. Preheat the oven to 350°F. 2. In a large bowl, combine the eggs, salt and pepper. Whisk to mix. 3. Heat the olive oil in a large skillet over medium heat. Pour in the egg mixture and cook, stirring, until the eggs thicken and no liquid remains.

4. Coat the baking sheet with cooking spray and place the tortillas on sheet. Place half of the eggs on one side of each tortilla, then top with the tomato, spinach and jalapeño, if using. Sprinkle the cheese over the eggs and veggies, then fold the other side of the tortilla over the top. 5. Bake 5–7 minutes, or until brown. 6. Serve with salsa and/or sour cream, if desired.

NUTRITION • PER ONE SERVING Calories 410 Total Fat 27g (35%) Saturated Fat 8.5g (43%) Trans Fat 0.227g Total Carbohydrate 18g (7%) Dietary Fiber 3g (11%) Total Sugars 4g Includes 0g Added Sugars (0%) Cholesterol 570mg (190%) Sodium 900mg (39%) Protein 25g (50%) Vitamin D 11mcg (60%) Calcium 215mg (15%) Iron 3.66mg (20%) Potassium 544mg (10%) Phosphorus (35%)

Greek Breakfast Casserole Makes 6 servings The perfect dish for Sunday morning, this Greek Breakfast Casserole will soon be a favorite in your household. You can easily substitute other vegetables, proteins and cheeses, such as carrots, scallions, Canadian bacon or spicy cheddar—the possibilities are endless! Thinking ahead? Cut the casserole into six pieces and freeze individually for convenient and tasty microwave breakfasts and school lunches.

INGREDIENTS 1 lb. Italian turkey sausages ½ cup chopped green bell peppers 1 shallot, chopped 1 cup chopped artichoke hearts 1 cup chopped fresh broccoli ⅓ cup chopped tomatoes 6 large eggs 6 large egg whites 3 tbsp. skim milk ½ tsp. Italian seasoning ¼ tsp. garlic powder ¼ tsp. pepper ⅓ cup crumbled feta cheese

INSTRUCTIONS

1. Preheat the oven to 350°F. Coat an 8-inch square baking dish with cooking spray, Slice turkey sausages into 1-inch pieces. 2. In a large skillet over medium-high heat, cook the sausage, green pepper and shallots, stirring until the sausage is fully cooked, 8–10 minutes. Drain the sausage mixture and transfer to the baking dish. Top with the artichokes, broccoli and tomatoes. 3. In a large bowl, combine the eggs, egg whites, milk, Italian seasoning, garlic powder and pepper until well blended; pour over the sausage and vegetables. Sprinkle with the feta cheese. 4. Bake uncovered until a knife inserted in the middle comes out clean, 45–50 minutes. Let stand 10 minutes before serving.

NUTRITION • PER ONE SERVING Calories 400 Total Fat 30g (38%) Saturated Fat 11.35g (57%) Trans Fat 0.019g Total Carbohydrate 7g (3%) Dietary Fiber 2g (7%) Total Sugars 2g Includes 0g Added Sugars (0%) Cholesterol 250mg (83%) Sodium 790mg (34%) Protein 24g (48%) Vitamin D 9mcg (45%) Calcium 118mg (10%)

Iron 2.46mg (15%) Potassium 534mg (10%) Phosphorus (25%)

Overnight Maple Oatmeal Makes 6 servings Add this to your growing collection of oatmeal recipes. Simpler than instant oatmeal, Overnight Maple Oatmeal is a gut-health superhero! Oats are an incredible source of prebiotics, which keep gut bacteria healthy. They also contain both soluble and insoluble fibers, and fresh oats have a high level of complex carbs. These starches can lower blood sugar levels and benefit digestion.

INGREDIENTS 2 cups rolled oats 1 cup skim milk ¼ cup maple syrup 2 tsp. vanilla extract Fresh fruits of your choosing 1 cup vanilla low-fat yogurt ½ cup chopped walnuts, toasted

INSTRUCTIONS 1. In a large bowl, combine the oats, milk, syrup and vanilla. Refrigerate, covered, overnight. 2. Just before serving, chop fruit and stir in with the yogurt. Garnish with nuts or pumpkin seeds.

NUTRITION • PER ONE SERVING Calories 260

Total Fat 9g (12%) Saturated Fat 1.27g (6%) Trans Fat 0.001g Total Carbohydrate 38g (14%) Dietary Fiber 4g (14%) Total Sugars 16g Includes 0g Added Sugars (0%) Cholesterol < 5mg (1%) Sodium 50mg (2%) Protein 9g (18%) Vitamin D 2mcg (10%) Calcium 160mg (10%) Iron 1.69mg (10%) Potassium 369mg (8%) Phosphorus (20%)

Quirky Hash & Eggs Makes 4 servings Nothing beats the classic sausage, eggs and hash brown breakfast—except this recipe. Replacing regular potatoes with their orange cousins provides more fiber and antioxidants and livens up the color of the plate, making this a filling, delicious, healthy and attractive meal that’s good at any time of day. Granny Smith apples add another twist on the classic, providing a crunchy sweetness that complements the soft potatoes. Slip this recipe into your back pocket and pull it out at your next brunch, impressing your family and friends.

INGREDIENTS 1 lb. Italian turkey sausage 2 medium sweet potatoes, peeled and diced into ¼-inch pieces 2 medium Granny Smith apples, chopped ¼ cup dried cranberries ¼ cup chopped almonds ¼ tsp. salt 4 scallions, chopped 4 large eggs

INSTRUCTIONS 1. Spray a large nonstick skillet with cooking spray and place over mediumhigh heat. Slice the sausages into ½-inch pieces. Add the sausage pieces and sweet potatoes, cooking for 8–10 minutes, until the sausage is fully cooked. 2. Add the apples, cranberries, almonds and salt and cook, stirring, for 4–6 minutes more, or until potatoes are tender. Remove from heat and sprinkle

with scallions. 3. Clean the pan and respray with cooking spray, then place over medium heat. Crack one egg at a time into the pan. Reduce the heat to low. Cook for about 2 minutes and then flip to cook the other side after the egg whites are set. Divide the hash among four serving plates, add an egg to each plate, and serve.

NUTRITION • PER ONE SERVING Calories 410 Total Fat 17g (22%) Saturated Fat 4.039g (20%) Trans Fat 0.417g Total Carbohydrate 32g (12%) Dietary Fiber 5g (18%) Total Sugars 17g Includes 0g Added Sugars (0%) Cholesterol 270mg (90%) Sodium 910mg (40%) Protein 30g (60%) Vitamin D 3mcg (15%) Calcium 94mg (8%) Iron 3.19mg (20%) Potassium 698mg (15%) Phosphorus (30%)

Warm, Fruity Breakfast Cereal Makes 10 servings Sleepyheads will love waking up to the warm, heavenly smell of the cinnamon. This overnight dish couldn’t be easier to make: simply chop up an abundance of fruits, including apples, apricots, cranberries and dates; throw them in the slow cooker with seven-grain hot cereal; and let the magic happen. Serve this hot cereal plain, or top it with Greek yogurt, bananas or sliced berries.

INGREDIENTS 2 cups seven-grain hot cereal 1 medium apple, peeled and chopped ¼ cup chopped dried apricots ¼ cup dried cranberries ¼ cup chopped dates ¼ cup raisins 1 tsp. ground cinnamon ½ tsp. salt 5 cups water 1 cup sugar-free apple juice ¼ cup maple syrup Chopped walnuts (optional)

INSTRUCTIONS 1. Coat the insert of a 4- or 6-quart slow cooker with cooking spray. Combine the cereal, apple, apricots, cranberries, dates, raisins, cinnamon and salt in the

slow cooker. Stir in the water, apple juice and syrup. 2. Cover and cook on low 6–7 hours, until the grains are thickened and softened. Serve garnished with nuts, if desired.

NUTRITION • PER ONE SERVING Calories 260 Total Fat 8g (10%) Saturated Fat 0.838g (4%) Trans Fat 0g Total Carbohydrate 45g (16%) Dietary Fiber 5g (18%) Total Sugars 14g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 120mg (5%) Protein 6g (12%) Vitamin D 0mcg (0%) Calcium 55mg (4%) Iron 1.76mg (10%) Potassium 316mg (6%) Phosphorus (15%)

Raspberry Peach Puff Pancake Makes 4 servings This recipe is sure to knock the socks off your guests! This Raspberry Peach Puff Pancake is simple, healthy and out-of-this-world tasty. And with very little added sugar, you won’t have to feel guilty for indulging. Serve this fluffy pancake in true Mediterranean fashion with fresh fruit and yogurt, and feel free to drizzle honey on top. This 9-inch pancake serves four people, and will be a guaranteed hit.

INGREDIENTS 2 medium peaches, peeled and sliced ½ tsp. sugar ½ cup fresh raspberries 1 tbsp. butter 3 large eggs, lightly beaten ½ cup low-fat milk ⅛ tsp. salt ½ cup all-purpose flour Fresh fruits of your choosing ½ cup fat-free vanilla yogurt

INSTRUCTIONS 1. Preheat the oven to 400°F. 2. In a small bowl, combine the peaches and sugar and stir to mix. Add the raspberries and mix gently. Set aside.

3. Place the butter in a 9-inch pie plate and set in the oven until the butter is melted, 2–3 minutes. 4. To make the pancake batter, in a small bowl combine the eggs, milk and salt until well mixed; gradually add the flour. Remove the pie pan from the oven and tilt carefully to coat the bottom and sides with butter. Immediately pour in the batter. 5. Bake until the pancake is golden in color and puffed up, 18–22 minutes. Remove from the oven, cut into four servings and top with fresh fruit and yogurt. Serve immediately.

NUTRITION • PER ONE SERVING Calories 210 Total Fat 8g (10%) Saturated Fat 3.456g (17%) Trans Fat 0.157g Total Carbohydrate 25g (9%) Dietary Fiber 2g (7%) Total Sugars 11g Includes 0g Added Sugars (0%) Cholesterol 150mg (50%) Sodium 190mg (8%) Protein 10g (20%) Vitamin D 2mcg (10%) Calcium 130mg (10%) Iron 1.71mg (10%)

Potassium 356mg (8%) Phosphorus (15%)

Curry Scrambled Eggs Makes 4 servings A spicy take on the classic, these scrambled eggs are a great way to kick off the day. The soft, creamy eggs melt in your mouth, while the spice from the curry keeps you on the edge of your seat. This recipe is an excellent source of high-quality protein and is rich in antioxidants. Finish the dish off with chopped tomatoes, and garnish with basil for a fancy—and tasty—presentation. Leave regular, boring scrambled eggs in the past and spice up your breakfast routine with Curry Scrambled Eggs!

INGREDIENTS 8 large eggs ¼ cup low-fat milk ½ tsp. curry powder ¼ tsp. salt ⅛ tsp. pepper ⅛ tsp. ground cardamom (optional) 1 tbsp. olive oil 2 medium tomatoes, chopped 6 medium basil leaves, chopped

INSTRUCTIONS 1. In a large bowl, combine the eggs, milk, curry powder, salt, pepper and cardamom, if using. Whisk together until well mixed. 2. In a large skillet add the olive oil and place over medium heat. Add the egg mixture and cook, stirring, until the eggs thicken and no liquid remains.

Divide among four plates and top with the tomatoes. Garnish with the basil and serve.

NUTRITION • PER ONE SERVING Calories 190 Total Fat 13g (17%) Saturated Fat 3.807g (19%) Trans Fat 0.053g Total Carbohydrate 4g (1%) Dietary Fiber < 1g (3%) Total Sugars 3g Includes 0g Added Sugars (0%) Cholesterol 375mg (125%) Sodium 300mg (13%) Protein 14g (28%) Vitamin D 6mcg (30%) Calcium 84mg (6%) Iron 1.27mg (8%) Potassium 312mg (6%) Phosphorus (20%)

Asparagus-Mushroom Frittata Makes 8 servings Full of flavor, this Asparagus-Mushroom Frittata will make any meal a special one, be it breakfast, lunch or dinner. It’s full of healthy fats and protein and low in carbs, and as an added bonus, it’s also gluten-free. The frittata is cut into wedges that are perfect for taking as leftovers to work or school—it’s easy to save money on lunch when you’ve got something this delicious in your lunch bag. And trust me, this recipe is way better than anything in the cafeteria!

INGREDIENTS 8 large eggs ½ cup whole-milk ricotta cheese 2 tbsp. lemon juice ½ tsp. salt ¼ tsp. pepper 1 tbsp. olive oil 8 oz. whole asparagus spears 1 large onion, thinly sliced ½ cup finely chopped red or green bell pepper ¼ cup sliced portobello mushrooms

INSTRUCTIONS 1. Preheat the oven to 350°F. 2. In a large bowl, combine the eggs, ricotta, lemon juice, salt and pepper.

3. In an oven-safe 10-inch pan, heat the oil over medium heat. Add the whole asparagus spears, onions, peppers and mushrooms. Cook, stirring, for 6–8 minutes, or until the onions and peppers are tender. 4. Remove from the heat and remove the asparagus from the pan. Reserve eight spears; cut the remaining asparagus into 2-inch pieces. Return the cut asparagus to the pan and add the egg mixture. Arrange the reserved asparagus spears on the eggs to resemble wheel spokes. 5. Bake, uncovered, 20–25 minutes, or until the eggs are fully set. Let stand for 5 minutes, then cut into wedges and serve.

NUTRITION • PER ONE SERVING Calories 130 Total Fat 9g (12%) Saturated Fat 3.111g (16%) Trans Fat 0.02g Total Carbohydrate 5g (2%) Dietary Fiber 1g (4%) Total Sugars 2g Includes 0g Added Sugars (0%) Cholesterol 195mg (65%) Sodium 230mg (10%) Protein 9g (18%) Vitamin D 4mcg (20%) Calcium 73mg (6%) Iron 1.65mg (10%)

Potassium 208mg (4%) Phosphorus (10%)

Shakshuka Makes 4 servings Shakshuka may be my favorite recipe in this whole book. A North African dish rich in flavor and nutrients, it’s so simple to make it should be a crime. Shakshuka is a true one-pot meal, with all of the ingredients cooked together in a large skillet and traditionally served hot right from the pan. The tomatoes add a source of vitamins, folic acid and potassium, all of which are associated with a reduced risk of cancer.

INGREDIENTS 2 tbsp. olive oil 1 medium onion, chopped 1 clove garlic, minced 1 tsp. chili or sriracha sauce 1 tsp. ground cumin 1 tsp. pepper ½ tsp. chili powder ½ tsp. salt 2 medium tomatoes, chopped 4 large eggs Fresh chopped cilantro, to taste Whole-wheat pita bread, toasted, for serving

INSTRUCTIONS 1. Heat the oil in a large skillet over medium heat. Add the onions and cook, stirring, until softened, 4–6 minutes. Add the garlic, chili sauce, cumin,

pepper, chili powder and salt, and cook 30 seconds more. Add the tomatoes and cook, stirring occasionally, until the mixture thickens, 3–5 minutes. 2. Using the back of a spoon, make 4 wells in the vegetable mixture; crack an egg into each well. Cook, covered, until the whites are cooked through and the yolks begin to thicken but do not harden, 4–6 minutes. Sprinkle with cilantro. Serve with pita bread.

NUTRITION • PER ONE SERVING Calories 160 Total Fat 12g (15%) Saturated Fat 2.55g (13%) Trans Fat 0.022g Total Carbohydrate 7g (3%) Dietary Fiber 2g (7%) Total Sugars 3g Includes 0g Added Sugars (0%) Cholesterol 185mg (62%) Sodium 400mg (17%) Protein 7g (14%) Vitamin D 4mcg (20%) Calcium 51mg (4%) Iron 1.63mg (10%) Potassium 288mg (6%) Phosphorus (10%)

Brunch Banana Splits Makes 4 servings Banana splits? In a healthy cookbook? Is this some sort of cruel joke? Yes, yes, and of course not! These Brunch Banana Splits are a healthy take on the classic dessert, substituting Greek yogurt for ice cream and natural honey for chocolate sauce. The array of fresh fruits and nuts makes this dish not only scrumptious but beyond healthy. Serve these for brunch or as a healthy alternative for dessert. The kids are guaranteed to love it.

INGREDIENTS 4 small bananas, peeled and halved lengthwise 2 cups vanilla Greek yogurt 2 small peaches, sliced 1 cup fresh raspberries ½ cup granola without raisins 2 tbsp. sliced almonds, toasted 2 tbsp. sunflower seeds 2 tbsp. honey

INSTRUCTIONS Place 1 banana in each of 4 shallow dishes. Top each banana with ½ cup of yogurt. Divide the peaches, raspberries and granola among the dishes, and garnish each banana split with the almonds, sunflower seeds and honey. Serve immediately.

NUTRITION • PER ONE SERVING Calories 330 Total Fat 6g (8%) Saturated Fat 0.828g (4%) Trans Fat 0.008g Total Carbohydrate 62g (23%) Dietary Fiber 8g (29%) Total Sugars 40g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 75mg (3%) Protein 14g (28%) Vitamin D 1mcg (4%) Calcium 153mg (10%) Iron 1.55mg (8%) Potassium 763mg (15%) Phosphorus (20%)

Slow-Cooked Apple Cobbler Makes 6 servings A sweet breakfast treat that provides unreal health benefits, this Slow-Cooked Apple Cobbler is perfect for serving a crowd. It’s packed with berries, which of course are among the healthiest and tastiest foods on the planet—full of antioxidants and nutrients like iron, magnesium, phosphorus, vitamin K and many more. Berries are true superfoods. Like most of the breakfast recipes in this book, this dish can also be served as a healthy dessert in place of cookies or ice cream.

INGREDIENTS 6 medium apples, cut into ½-inch pieces 3 tbsp. honey 1 tbsp. butter, melted ½ tsp. ground cinnamon 2 cups granola without raisins ¼ cup dried cranberries Milk and maple syrup, for serving (optional)

INSTRUCTIONS 1. Lightly coat a 3-quart slow cooker insert with cooking spray. Add the apples. Combine the honey, butter and cinnamon, and drizzle over the apples; then sprinkle the granola and cranberries on top. 2. Cover and cook on low until the apples are tender, 6–8 hours. Serve with milk and maple syrup, if desired.

NUTRITION • PER ONE SERVING Calories 340 Total Fat 4g (5%) Saturated Fat 1.73g (9%) Trans Fat 0.078g Total Carbohydrate 65g (24%) Dietary Fiber 7g (25%) Total Sugars 39g Includes 0g Added Sugars (0%) Cholesterol 5mg (2%) Sodium 100mg (4%) Protein 3g (6%) Vitamin D 3mcg (15%) Calcium 26mg (2%) Iron 1.52mg (8%) Potassium 274mg (6%) Phosphorus (8%)

Almond-Chai Oats Makes 8 cups If berries are a superfood, then this recipe for Almond-Chai Oats is the Avengers. Oats are known for their part in lowering heart disease, but chai tea is a powerhouse of its own! Chai boasts a high quantity of nutrients and antioxidants compared to its low-calorie count. Top off this dish with fresh berries to complete the team of superfoods. This meal is wonderful for cold winter mornings and late-night snacks in front of the fire.

INGREDIENTS 2 chai tea bags ¼ cup boiling water 3 cups rolled oats 2 cups coarsely chopped almonds ¼ cup sugar-free toasted coconut flakes ½ cup honey ¼ cup olive oil 2 tsp. vanilla extract ⅓ cup sugar ¾ tsp. salt ¾ tsp. ground cinnamon ¾ tsp. ground nutmeg ¼ tsp. ground cardamom

INSTRUCTIONS

1. Preheat the oven to 250°F. Grease a 10-by-15-inch baking pan and set aside. 2. Soak the tea bags in the boiling water for 5 minutes. Meanwhile, combine the oats, almonds and coconut flakes. Discard the tea bags and stir the honey, olive oil, vanilla, sugar, salt, cinnamon, nutmeg and cardamom into the tea. Pour the tea blend over the oatmeal mixture and stir to thoroughly coat. 3. Distribute evenly in the prepared pan. Bake until golden, stirring every 20 minutes, for about 1 hour and 15 minutes. Cool completely without stirring. Sprinkle berries on top and serve immediately or store in a sealed airtight container.

NUTRITION • PER ONE SERVING Calories 400 Total Fat 21g (27%) Saturated Fat 3.006g (15%) Trans Fat 0.007g Total Carbohydrate 47g (17%) Dietary Fiber 6g (21%) Total Sugars 21g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 2220mg (97%) Protein 10g (20%) Vitamin D 0mcg (0%) Calcium 83mg (6%) Iron 2.45mg (15%)

Potassium 317mg (6%) Phosphorus (20%)

Lunch RECIPES Chicken Salad with Balsamic Dressing Grilled Fish Tacos Spicy Salmon & Tomato Salad Mediterranean Lettuce Wraps Grain Salad with Summer Vegetables Garlic Basil Sausage Farrotto Spring Salad with Asparagus & Meyer Lemon Grain Salad with Tomato, Corn & Basil Fried Eggplant with Turmeric Tahini Quinoa Tabbouleh Hot Bulgur & Lentil Salad with Shrimp Quick Balsamic Quinoa Salad Fancy Farro Salad with Grilled Eggplant Tomato and Feta Salad Hearty Farmers Market Salad Mediterranean Couscous Cauliflower Salad Kale Salad with Garlic Croutons Delicious Summer Salad Fennel & Arugula Salad with Lemon Vinaigrette Cucumber & Tomato Caprese Salad Rainbow Fruit Salad Fire-Grilled Vegetables Marinated Beets & Feta Cheese Salad

Caramelized Vegetables with Sweet Vinegar Dressing Caesar Salad with Broccoli & Kale Spicy Panzanella Grilled Squash & Garlic Bread

Chicken Salad with Balsamic Dressing Makes 2 servings This is an easy, elegant and delicious alternative to calorie-laden salads you find on many restaurant menus. It’s so simple you couldn’t mess it up if you tried. This dish is a perfect balance of greens, meat, cheese, nuts and fruits. The addition of apples and oranges keeps the meal exciting, while the balsamic dressing ties everything together. For busy nights and quick lunches, this recipe is a must-have.

INGREDIENTS 2 cups tender spinach or mixed greens 1 orange, peeled and sliced ½ cup chopped Granny Smith apples 2 oz. grilled chicken, chopped 1 tbsp. crumbled goat cheese 1 tbsp. chopped almonds 1 tsp. olive oil 2 tbsp. balsamic vinegar

INSTRUCTIONS 1. In a medium bowl, combine the spinach, orange, apple, chicken, cheese and almonds. 2. Drizzle in the oil and vinegar and toss to evenly mix the ingredients. Serve immediately.

NUTRITION • PER ONE SERVING

Calories 320 Total Fat 23g (29%) Saturated Fat 7.96g (40%) Trans Fat 0.002g Total Carbohydrate 15g (5%) Dietary Fiber 3g (11%) Total Sugars 10g Includes 0g Added Sugars (0%) Cholesterol 40mg (13%) Sodium 130mg (6%) Protein 13g (26%) Vitamin D 0.7mcg (4%) Calcium 137mg (10%) Iron 2.04mg (10%) Potassium 426mg (10%) Phosphorus (15%)

Grilled Fish Tacos Makes 4 servings These Grilled Fish Tacos are packed with healthy nutrients, acting as a tasty alternative to those red-meat-crammed tacos you typically see. They offer many health benefits: the tomatoes protect against colon cancer, and the pineapples are full of an enzyme that reduces fatigue during cardiovascular exercise! Plus, tilapia is rich in omega-3 fats, which helps build your immune system, creating a stronger defense against germs.

INGREDIENTS ¼ small pineapple, cut into ¼-inch pieces ½ small red onion, finely chopped 1 jalapeño, thinly sliced 3 tbsp. fresh lime juice ½ tsp. salt, divided ½ tsp. pepper, divided 4 medium tomatoes 1¼ lb. skinless white fish fillets (such as tilapia) ¾ cup fresh cilantro leaves 8 corn tortillas, for serving

INSTRUCTIONS 1. To create salsa, combine the pineapple, onion, jalapeño, lime juice, ¼ teaspoon of the salt and ¼ teaspoon of the pepper in a bowl. 2. Preheat the grill to medium-high. Place the tomatoes on the grill and cook until hot and starting to soften, 2–3 minutes on each side, then set aside. Season the fish fillets with the remaining ¼ teaspoon salt and ¼ teaspoon

pepper; then grill, turning once, until lightly charred and opaque throughout, 2–4 minutes per side, depending on the fish. 3. Cut the tomatoes into 2-inch pieces, then fold them into the pineapple mixture along with the cilantro. To serve, fill the tortillas with fish and garnish with the salsa.

NUTRITION • PER ONE SERVING Calories 300 Total Fat 4g (5%) Saturated Fat 1.098g (5%) Trans Fat 0g Total Carbohydrate 37g (13%) Dietary Fiber 6g (21%) Total Sugars 10g Includes 0g Added Sugars (0%) Cholesterol 70mg (23%) Sodium 330mg (14%) Protein 33g (66%) Vitamin D 9mcg (45%) Calcium 82mg (6%) Iron 2.13mg (10%) Potassium 955mg (20%) Phosphorus (35%)

Spicy Salmon & Tomato Salad Makes 2–4 servings Think you can’t accomplish much in just five minutes? Think again—that’s all it takes to throw together this gorgeous salad. An incredible blend of sweet and spicy flavors, this dish pairs smoked salmon with black beans, avocado, tomatoes and cumin, and a dressing of lime juice and olive oil brings the whole dish to life. Feast on this versatile salad on its own; toss it on rice, green lettuce or tortilla chips; or wrap it in a whole-wheat tortilla.

INGREDIENTS 4 oz. hot smoked salmon 1 (15-oz.) can black beans, drained and rinsed 1 medium avocado, diced ½ cup cherry tomatoes, halved 1 tbsp. freshly squeezed lime juice 1 tsp. olive oil ¼ tsp. ground cumin ⅛ tsp. kosher salt Cayenne pepper (optional)

INSTRUCTIONS 1. Place the salmon in a medium bowl and use a fork or your hands to break it into small pieces. Add the rest of the ingredients and gently toss to combine. 2. Serve alone, or with tortilla chips, on green lettuce or on rice, or stuffed in a whole-wheat wrap.

NUTRITION • PER ONE SERVING Calories 270 Total Fat 14g (18%) Saturated Fat 2.271g (11%) Trans Fat 0.001g Total Carbohydrate 24g (9%) Dietary Fiber 11g (39%) Total Sugars 1g Includes 0g Added Sugars (0%) Cholesterol 10mg (3%) Sodium 530mg (23%) Protein 15g (30%) Vitamin D 3mcg (15%) Calcium 64mg (4%) Iron 2.11mg (10%) Potassium 668mg (15%) Phosphorus (15%)

Mediterranean Lettuce Wraps Makes 4 servings A combination of a tangy, nutty tahini dressing and roasted cauliflower make up these flavorful, textured Mediterranean Lettuce Wraps. Bake the cauliflower ahead of time for a quick lunch or dinner. A few wedges of warm pita finish off this meal perfectly.

INGREDIENTS 1 large cauliflower, cut into ½-inch florets ½ cup extra-virgin olive oil ¼ cup tahini ¼ cup lemon juice (from 2 lemons) 1 tsp. grated lemon zest 1½ tsp. pure maple syrup ¾ tsp. kosher salt ½ tsp. paprika ½ cup sliced roasted red peppers, drained ½ cup cherry tomatoes, halved 12 large leaves, Bibb lettuce ¼ cup walnuts 2 tbsp. chopped fresh parsley

INSTRUCTIONS 1. Preheat the oven to 350°F. Place the cauliflower florets on a baking sheet and sprinkle with ¼ cup of olive oil. Bake for 20 minutes, until golden

brown. Remove and allow to cool completely. 2. In a large bowl, combine the tahini, the remaining ¼ cup of olive oil, lemon juice, lemon zest, maple syrup, kosher salt and paprika. Add the baked cauliflower florets, peppers and tomatoes. Toss to coat. 3. Divide the mixture among the lettuce leaves, using about ½ cup in each leaf. Garnish with the walnuts and parsley. Serve immediately.

NUTRITION • PER ONE SERVING Calories 260 Total Fat 17g (22%) Saturated Fat 7g (34%) Trans Fat 0g Total Carbohydrate 22g Dietary Fiber 9g (31%) Total Sugars 8g (8%) Includes 0g Added Sugars (0%) Cholesterol 0mg Sodium 560mg (24%) Protein 11g Vitamin D 0mcg (0%) Calcium 100mg (9%) Iron 3mg (15%) Potassium 800mg (17%) Phosphorus (0%)

Grain Salad with Summer Vegetables Makes 6–8 servings This delicious, protein-rich grain salad is the perfect make-ahead lunch for any season, but it’s filled with seasonal summer vegetables that make it particularly tasty during the last few weeks of summer. It’s easy enough to make on the hottest days of August, and hearty enough to fill you up. The best part? The ridiculously quick topping, which starts with a cup of your favorite pesto.

INGREDIENTS 1½ cups quinoa, rinsed well 2¾ cups water 1 tsp. kosher salt, plus more to season 1 cup homemade or prepared basil pesto 1½ tbsp. red wine vinegar 1 pt. cherry tomatoes (about 2 cups), halved 1 large English cucumber, chopped 3 small red or green peppers, seeded and chopped Freshly ground black pepper, to season

INSTRUCTIONS 1. Combine the quinoa, water and 1 teaspoon of kosher salt in a medium saucepan and bring to a boil on medium heat. Reduce the heat to low, cover and simmer until the quinoa is soft and all of the liquid is absorbed, about 15 minutes. 2. Fluff the quinoa with a fork, then spread it evenly onto a rimmed baking sheet and put in the fridge for 10–15 minutes, until it has cooled completely.

3. Meanwhile, combine the pesto and vinegar in a large bowl and stir to mix. 4. Add the cooled quinoa, tomatoes, cucumbers and peppers. Stir to coat evenly. Season to taste with kosher salt and freshly ground black pepper. 5. Serve at room temperature or chilled.

NUTRITION • PER ONE SERVING Calories 350 Total Fat 22g (28%) Saturated Fat 3.567g (18%) Trans Fat 0g Total Carbohydrate 30g (11%) Dietary Fiber 4g (14%) Total Sugars 3g Includes 0g Added Sugars (0%) Cholesterol 5mg (2%) Sodium 660mg (29%) Protein 10g (20%) Vitamin D 0mcg (0%) Calcium 125mg (10%) Iron 2.74mg (15%) Potassium 505mg (10%) Phosphorus (20%)

Garlic Basil Sausage Farrotto Makes 6 servings This whole-grain Garlic Basil Sausage Farrotto is one of my favorite dishes. Farrotto is similar to risotto, but swaps out the traditional rice for farro. The addition of sausage makes this a meal that’s filling enough to serve for both lunch and dinner. Each bite is creamy but also has that slight bite of crunch, with the bright flavors of fresh garlic, basil and lemon juice complementing the nutty farro. If you’ve never used farro, there’s no better time to start—this nutritious grain is way healthier than white rice and, in my opinion, it tastes a lot better, too.

INGREDIENTS 2 cups farro 2 tbsp. olive oil ⅓ small onion, chopped 4 cloves garlic, chopped ¼ tsp. kosher salt, divided ½ tsp. freshly ground black pepper, divided ½ cup dry white wine 4 cups low-sodium chicken broth, heated over low heat 1½ lb. sausage (any kind) 1 cup coarsely chopped fresh basil leaves 3 tbsp. unsalted butter 2 tbsp. freshly squeezed lemon juice

INSTRUCTIONS

1. Place the farro in a large saucepan and cover with 2 inches of water. Bring to a boil, then reduce the heat to low and simmer until the farro softens, but still has a firm bite, 20–30 minutes. Drain and set aside. 2. In the same pan, heat the oil over medium heat until it shimmers. Add the onion and cook 3–5 minutes, until soft. Add the garlic and cook for another minute. Stir in the farro, then add a pinch of kosher salt and a generous amount of pepper. 3. Add the wine and stir with a wooden spoon to the bottom of the pan. Continue to stir for 1 minute, until all the liquid has evaporated. 4. Add one-third of the warm broth and simmer until the farro has absorbed almost all the broth, stirring. Continue adding the broth and stirring until the farro is creamy, 8–10 minutes in all. Reserve the remaining broth—at this point, there should be at least half a cup of broth left. 5. Season the sausage with kosher salt and pepper and add to the pan. Keep stirring until the sausage becomes caramelized on both sides, 2–3 minutes. If needed, add more broth to reach the desired texture and taste. Remove from the heat and stir in the basil, butter and lemon juice. Season to taste with kosher salt and pepper and serve immediately.

NUTRITION • PER ONE SERVING Calories 590 Total Fat 34g (44%) Saturated Fat 12.77g (64%) Trans Fat 0.235g Total Carbohydrate 48g (17%) Dietary Fiber 9g (32%) Total Sugars 1g Includes 0g Added Sugars (0%)

Cholesterol 115mg (38%) Sodium 1150mg (50%) Protein 21g (42%) Vitamin D 1mcg (4%) Calcium 50mg (4%) Iron 2.94mg (15%) Potassium 451mg (10%) Phosphorus (20%)

Spring Salad with Asparagus & Meyer Lemon Making 6–8 servings This salad is a celebration of Meyer lemon season, which overlaps with the commencement of the spring asparagus festival where I live. Sweet citrus fruits go well with a chewy mixture of farro, pearl couscous and crisp asparagus. Add a few almonds and goat cheese, and lunch is ready!

INGREDIENTS 3 cups water 1 tsp. salt, plus more to taste 8 oz. pearled farro (1¼ cups) 14 oz. pearl couscous or your favorite grains blend Juice of 3 Meyer lemons, divided 14 oz. asparagus 2 tbsp. olive oil, divided 1 cup sliced almonds or walnuts, toasted 4 oz. soft goat cheese Freshly ground black pepper, to taste

INSTRUCTIONS 1. In a 2-quart pot, bring the water to a boil. Salt the water with 1 teaspoon and add the farro, then cover. Lower the heat to medium and cook for 15 minutes, or until al dente.

2. Meanwhile, cook the couscous or grain mixture in another pan according to the package instructions. Spread the couscous out on a large baking sheet and allow it to cool. Sprinkle half the lemon juice over the grains and stir. 3. Remove the woody ends of the asparagus, then cut the stalks into 1-inch pieces. Heat 1 teaspoon of olive oil in a large saucepan over medium heat and add the asparagus. Cook until crisp-tender, about 2 minutes. 4. Place the asparagus stalks in a large bowl. Add the almonds and goat cheese. 5. Mix together the leftover Meyer lemon juice and remaining olive oil. Pour the dressing over the salad, add salt and pepper to taste and stir to combine.

NUTRITION • PER ONE SERVING Calories 350 Total Fat 19g (24%) Saturated Fat 4.029g (20%) Trans Fat 0.002g Total Carbohydrate 38g (14%) Dietary Fiber 7g (25%) Total Sugars 2g Includes 0g Added Sugars (0%) Cholesterol 5mg (2%) Sodium 420mg (18%) Protein 11g (22%) Vitamin D 0.2mcg (0%) Calcium 77mg (6%) Iron 2.9mg (15%)

Potassium 319mg (6%) Phosphorus (15%)

Grain Salad with Tomato, Corn & Basil Makes 6 servings This simple grain salad has become a staple in my house: I keep cooked wheat berries on hand, so all that’s needed are some fresh tomatoes, corn and basil from the market. For a heartier lunch or a light dinner, I fold in feta and a thick lemon topping. The result? Our new summertime salad.

INGREDIENTS For the Salad: 1 cup wheat berries 3 cups cold water ¼ tsp. kosher salt, plus more to taste 1 tbsp. extra-virgin olive oil 1 large shallot, finely chopped (approximately ⅓ cup) 2 ears fresh corn, shucked, kernels sliced off the cob (approximately 1¾ cups) 3 cloves garlic, chopped 1½ cups quartered cherry tomatoes ¾ cup chopped fresh basil Black pepper, to taste ½ cup feta or goat cheese For the Topping: 2 tbsp. extra-virgin olive oil

2 tbsp. fresh lemon juice 1 tbsp. fresh lemon zest ½ tsp. Dijon mustard 1 tsp. kosher salt ½ tsp. black pepper

INSTRUCTIONS 1. To make the salad, use a medium saucepan on medium heat and combine the wheat berries, water and kosher salt. Bring to a boil, then reduce the heat to low. Cover and simmer for 30–45 minutes or until wheat berries are cooked and have absorbed most of the liquid. Remove from the heat and let it stand for 10 minutes, then drain any excess water. 2. Heat the olive oil in a large nonstick saucepan over medium heat. Add the shallots and stir for 3–4 minutes. Add the corn and increase the heat to medium-high. Stir until the corn softens and begins to brown, about 10 minutes. Add the garlic, stir to combine and cook for another 2–3 minutes. Set corn mixture aside. 3. To prepare the topping, in a small bowl, combine the olive oil, lemon juice, lemon zest, mustard, kosher salt and black pepper; mix until smooth. 4. Combine the cooked wheat berries, corn mixture, tomatoes, basil and lemon topping in a bowl. Season with kosher salt and black pepper to taste. Fold in the cheese and serve at room temperature, or chill for 15–20 minutes to serve cold. Store any leftovers, covered, in the fridge for up to 3 days.

NUTRITION • PER ONE SERVING Calories 210 Total Fat 10g (13%) Saturated Fat 2.964g (15%) Trans Fat 0.003g

Total Carbohydrate 26g (9%) Dietary Fiber 4g (14%) Total Sugars 4g Includes 0g Added Sugars (0%) Cholesterol 10mg (3%) Sodium 720mg (31%) Protein 6g (12%) Vitamin D 0.3mcg (2%) Calcium 89mg (6%) Iron 1.27mg (8%) Potassium 335mg (8%) Phosphorus (15%)

Fried Eggplant with Turmeric Tahini Makes 4 servings This bowl is a perfect weekday meal because it is infinitely customizable. Consider the formula (vegetables + legumes + grains + tahini sauce) as a foundation and swap in your own favorite veggies, beans and grains to build your own soothing bowl of goodness.

INGREDIENTS For the Eggplant Bowls: 3 medium eggplants (about 2 pounds total), sliced into ½-inch rounds ¾ cup sliced mushrooms ½ cup red bell pepper, chopped 3 tbsp. olive oil 1 tbsp. za’atar seasoning 1 tsp. kosher salt Freshly ground black pepper, to taste 4 cups cooked brown rice, warm or at room temperature ⅓ cup fresh mint leaves, coarsely chopped For the Turmeric Tahini: ½ cup tahini ⅓ cup water 1 tbsp. olive oil 2 tsp. maple syrup 1 tsp. freshly squeezed lemon juice

1 small clove garlic, chopped ½ tsp. ground turmeric Kosher salt, to taste

INSTRUCTIONS 1. Place a rack in the middle of the oven and preheat the oven to 400°F. 2. Place the eggplant, mushrooms and bell peppers on a baking sheet. Drizzle with the oil and sprinkle with the za’atar and kosher salt. Bake for 15 minutes, then turn and bake for another 10 minutes. Remove from the oven and season with more kosher salt and black pepper to taste, as well as mint leaves. Set aside. 3. Meanwhile, combine the tahini and water in a small bowl and beat until smooth and thick. Stir in olive oil, maple syrup, lemon juice, garlic and turmeric. Season with kosher salt to taste. 4. Divide the rice among 4 bowls, and top each serving with the chickpeas and eggplant. Sprinkle with the mushroom, mint and peppers. Sprinkle turmeric tahini generously over each portion and serve.

NUTRITION • PER ONE SERVING Calories 640 Total Fat 32g (41%) Saturated Fat 4.647g (23%) Trans Fat 0.007g Total Carbohydrate 81g (29%) Dietary Fiber 19g (68%) Total Sugars 18g Includes 0g Added Sugars (0%)

Cholesterol 0mg (0%) Sodium 1210mg (53%) Protein 14g (28%) Vitamin D 0mcg (0%) Calcium 211mg (15%) Iron 5.59mg (30%) Potassium 1326mg (30%) Phosphorus (40%)

Quinoa Tabbouleh Makes 4 servings Quinoa is one of my favorite grains for breakfast, lunch or dinner. I am a quinoa fanatic. It has a roasted flavor and a slightly chewy texture that make it excellent alone or in a salad like this. For an even more satisfying meal, you can also add scrambled eggs on top!

INGREDIENTS 1 cup red quinoa 2 cups water 1 tsp. salt, divided, plus more to taste ½ medium red onion, chopped 2 medium tomatoes, chopped 2 cups chopped parsley (1 large bunch) ½ cup mint (1 small bunch), chopped 2 cloves garlic, minced ½ cup extra-virgin olive oil 2 tbsp. lemon juice, plus more to taste 1¼ cups crumbled feta cheese (optional) Black pepper, to taste

INSTRUCTIONS 1. Rinse the quinoa in cold water, then place in a medium skillet and add the water and ½ teaspoon of the salt. Bring to a boil, then reduce the heat to medium-low, cover and cook until the quinoa is tender and soft, about 20 minutes.

2. In the meantime, place the onions in a bowl of cold water and set aside. This softens the bite and makes the onions more pleasant to eat when raw. 3. Pour the cooked quinoa into a large bowl and allow it to cool to almost room temperature, but still slightly warm to the touch. You can speed up this process by spreading the quinoa thinly and stirring occasionally. 4. Drain the red onion and add it to the cooled quinoa. Add tomatoes, parsley, mint and garlic. In a small bowl, combine the olive oil, lemon juice and the remaining ½ teaspoon of salt and beat together. Pour over the salad and stir to combine. Add the feta cheese, if using, and stir. Add black pepper and more salt to taste. 5. Serve at room temperature or cold. This salad is even better the next day, after the flavors have had time to combine. It can be stored for up to 3 days.

NUTRITION • PER ONE SERVING Calories 550 Total Fat 40g (51%) Saturated Fat 11.11g (56%) Trans Fat 0.013g Total Carbohydrate 36g (13%) Dietary Fiber 5g (18%) Total Sugars 5g Includes 0g Added Sugars (0%) Cholesterol 40mg (13%) Sodium 1040mg (45%) Protein 14g (28%) Vitamin D 2mcg (10%)

Calcium 324mg (25%) Iron 4.61mg (25%) Potassium 627mg (15%) Phosphorus (30%)

Hot Bulgur & Lentil Salad with Shrimp Makes 4 servings Roasting shrimp in the oven while the bulgur cooks, makes for a quick preparation and retains all the flavor of the shrimp (unlike boiling, where some of the taste is lost to the water). I always keep a bag of shrimp in my freezer to have on hand for this recipe—just thaw before roasting. Although I like this salad warm, the cold leftovers make an excellent lunch for work the next day.

INGREDIENTS 3 tbsp. olive oil, divided ½ medium onion, finely chopped 1¾ tsp. salt, divided Freshly ground black pepper, to taste 1 cup dried green, brown or French lentils 1 cup chicken or vegetable broth 1 cup water 2 tomatoes, chopped ½ cup bulgur 2 lb. large raw shrimp, peeled and minced 1 tbsp. red wine vinegar, plus more as needed ⅓ cup finely chopped fresh Italian parsley

INSTRUCTIONS

1. In a medium saucepan, heat 2 tablespoons of the oil over medium heat. Add the onions and a teaspoon of salt, season with pepper and cook, stirring occasionally, until the onion softens, about 8 minutes. 2. Add the lentils and stir. Add the broth and water and bring to a boil, then reduce the heat to low and simmer until the lentils are tender, 20–30 minutes. 3. Place a rack in the middle of the oven and preheat the oven to 400°F. 4. When the lentils are ready, remove them from the heat and add the tomatoes and bulgur. Cover and set aside until the bulgur softens, about 10 minutes. Meanwhile, roast the shrimp. 5. Place the shrimp on a baking sheet, cover with the remaining tablespoon of oil, and season with salt and pepper. Arrange in a single layer and bake until opaque and cooked throughout, 6–8 minutes. 6. Drain any excess liquid from the bulgur and lentils. Add the vinegar and parsley; taste, and add ¾ teaspoon salt, pepper and more vinegar as needed. Transfer to serving bowls and top with the shrimp and tomatoes.

NUTRITION • PER ONE SERVING Calories 590 Total Fat 24g (31%) Saturated Fat 4.091g (20%) Trans Fat 0.046g Total Carbohydrate 39g (14%) Dietary Fiber 11g (39%) Total Sugars 4g Includes 0g Added Sugars (0%) Cholesterol 310mg (103%) Sodium 2770mg (120%)

Protein 55g (110%) Vitamin D 0.8mcg (4%) Calcium 173mg (15%) Iron 5.26mg (30%) Potassium 945mg (20%) Phosphorus (70%)

Quick Balsamic Quinoa Salad Makes 4–6 servings Quinoa and pine nuts contribute crunch to this salad, while corn adds just a pinch of something sweet. A simple dish for summer lunches, Quick Balsamic Quinoa Salad can also be served with grilled chicken for a light dinner. The dressing is low in calories but still delicious—in my world, there’s nothing better than a little olive oil and balsamic vinegar with a dash of salt and pepper.

INGREDIENTS 2 tbsp. olive oil, divided 1 cup cooked quinoa 1 cup frozen or fresh corn ⅓ cup pine nuts 3 romaine lettuce heads, chopped 1 tbsp. balsamic vinegar Salt, to taste Black pepper, to taste 1 avocado diced into ¼-inch pieces (optional) ½ cup cherry tomatoes, halved

INSTRUCTIONS 1. Heat 1 tablespoon of the olive oil in a pan over medium heat, then reduce the heat to low and add the cooked quinoa, corn and pine nuts. Cook, stirring occasionally, until the quinoa is slightly crisp, corn is lightly browned and pine nuts are toasted, 5–10 minutes.

2. Let the mixture cool to room temperature or a bit warmer, then sprinkle with the lettuce. 3. Combine the remaining 1 tablespoon oil and the vinegar and beat together to combine. Add salt and black pepper to taste and add to the salad. Stir to mix; taste, and add more oil, vinegar or salt as desired. To serve, garnish with the avocado and the tomato.

NUTRITION • PER ONE SERVING Calories 320 Total Fat 20g (26%) Saturated Fat 2.322g (12%) Trans Fat 0.003g Total Carbohydrate 34g (12%) Dietary Fiber 13g (46%) Total Sugars 7g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 430mg (19%) Protein 9g (18%) Vitamin D 0mcg (0%) Calcium 143mg (10%) Iron 5.16mg (30%) Potassium 1363mg (30%) Phosphorus (20%)

Fancy Farro Salad with Grilled Eggplant Makes 4–6 servings This salad is a bit more hands-on than some of the other grain-based dishes in this book, but it makes up for it in flavor. When grilled, in-season eggplants reveal their rich silky and natural sweetness. Plus, this delicious base is high in antioxidants, which protect your cells from damage! Here they shine in a simple but aromatic salad with hearty farro grains. Fresh and dried mint add layers of flavor, and the entire combination comes together effortlessly. Keep this recipe on hand for when you really need a lunchtime showstopper.

INGREDIENTS For the Farro: 1 cup farro 2 cups water 2 fresh bay leaves 1 dried red bell pepper (optional) 1 tsp. green serrano chili powder (optional) ¾ tsp. Aleppo pepper, plus more if needed 1 tsp. dried mint For the Salad: 1 lb. eggplant, cut into ¼-inch cubes (about 8 cups) ½ medium red onion, thinly sliced (less than ¼ inch thick) 4 tbsp. extra-virgin olive oil ½ tsp. fine sea salt, plus more to taste

½ cup lightly chopped or torn fresh mint leaves 2 tbsp. white balsamic vinegar or red wine vinegar, plus more to taste ⅓ cup lightly toasted pine nuts

INSTRUCTIONS 1. Place a rack in the middle of the oven and preheat the oven to 425°F. 2. To make the farro, combine the farro, water, bay leaves and dried red pepper, if using, in a 2-quart saucepan and bring to a boil. Reducing the heat to low, cover and cook until the farro is tender, 10–25 minutes. Remove the bay leaf and red pepper, drain any excess water, if necessary, and transfer the farro to a large bowl. Sprinkle with the serrano chili powder, if using, the Aleppo pepper and dried mint and stir to mix. 3. Meanwhile, to make the salad, place the eggplant and onion on a baking sheet. Drizzle with 2 tablespoons of the olive oil, sprinkle with the sea salt and mix thoroughly. 4. Cook the mixture, turning with a spatula twice until the eggplant pieces are soft and golden brown in places and the onion slices are caramelized, 30–35 minutes. Remove the baking sheet from the oven and immediately sprinkle the vegetables with ¼ cup of the fresh mint and drizzle with 1 tablespoon of the vinegar. Mix well—this will soften the mint leaves and remove the bite of vinegar. 5. Add the hot eggplant mixture to the farro. Drizzle the remaining 2 tablespoons of olive oil and 1 tablespoon of vinegar over the salad and stir to combine. Season with additional sea salt and vinegar to taste. Garnish with the remaining ¼ cup mint and the pine nuts and serve.

NUTRITION • PER ONE SERVING Calories 280 Total Fat 12g (15%) Saturated Fat 1.655g (8%)

Trans Fat 0.005g Total Carbohydrate 40g (15%) Dietary Fiber 10g (36%) Total Sugars 5g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 260mg (11%) Protein 5g (10%) Vitamin D 0mcg (0%) Calcium 45mg (4%) Iron 1.77mg (10%) Potassium 415mg (8%) Phosphorus (10%)

Tomato and Feta Salad Makes 2–4 servings Nothing beats a meal that takes mere minutes to put together, especially on busy weekdays. Depending on the occasion, this delicious and gluten-free recipe can be used as an on-the-go main dish, or a side dish with fish or chicken. Simply combine everything in a large bowl, garnish with feta and oregano, and voilà! However you choose to enjoy it, this is a summer dish the whole family will love.

INGREDIENTS 2 tbsp. olive oil 1 tbsp. red wine vinegar 1 tsp. minced shallot Kosher salt, to taste Freshly ground black pepper, to taste 3 cups mixed greens 1 pt. cherry or grape tomatoes, halved (about 2 cups) ½ cup sliced cucumber (sliced ¼ inch thick) 1 small red onion, thinly sliced ¼ cup fresh parsley leaves, coarsely chopped 3 oz. feta cheese, crumbled (about 1 cup) 2 tbsp. chopped fresh oregano leaves

INSTRUCTIONS 1. In a large bowl, whisk together the oil, vinegar, shallots and a generous pinch each of kosher salt and pepper. Add the mixed greens, tomatoes,

cucumber, onions and parsley, and toss to combine. 2. Top with the feta and the oregano. 3. Season with more kosher salt and pepper as needed and serve immediately.

NUTRITION • PER ONE SERVING Calories 200 Total Fat 15g (19%) Saturated Fat 5.57g (28%) Trans Fat 0.004g Total Carbohydrate 11g (4%) Dietary Fiber 3g (11%) Total Sugars 6g Includes 0g Added Sugars (0%) Cholesterol 25mg (8%) Sodium 1050mg (46%) Protein 6g (12%) Vitamin D 0.5mcg (2%) Calcium 200mg (15%) Iron 1.96mg (10%) Potassium 497mg (10%) Phosphorus (10%)

Hearty Farmers Market Salad Makes 4 servings The greatest part about this recipe is that you can make do with whatever vegetables you have. It’s completely customizable! The dressing of vinegar, mustard and herbs is also open-ended, meaning this whole recipe is just a guideline. Want to use zucchini instead of avocado? Go for it! Only have feta cheese? No big deal. Virtually any healthy food will fit this dish, so go crazy! Tip: Whatever veggies and dressing ingredients you use, finish the salad off with chopped bacon. You’ll thank me later.

INGREDIENTS For the Dressing: ½ cup olive oil ⅓ cup white wine vinegar 1 clove garlic, minced 2 tbsp. finely chopped fresh herbs such as parsley, basil, tarragon, dill or mint 1 tbsp. Dijon mustard ½ tsp. kosher salt ¼ tsp. freshly ground black pepper For the Salad: 1 medium head green leaf lettuce (about 8 oz.), torn or cut into ½-inch strips 2 medium tomatoes, cored and diced 1 large cucumber, peeled and cut into cubes 1 medium ear corn, shucked and kernels sliced off the cob 4 medium radishes, finely chopped

1 medium avocado, cut into ½-inch cubes 3 hard-boiled eggs, cut in half ½ cup crumbled blue cheese 4 oz. cooked bacon, chopped

INSTRUCTIONS 1. To make the vinaigrette dressing, whisk all the ingredients together in a small bowl until well combined. Set aside. 2. For the salad, place the lettuce in a large bowl. Add the tomatoes, cucumber, corn kernels and radishes. 3. Add the avocado, eggs and cheese; garnish with the bacon. 4. Sprinkle the salad with the vinaigrette and mix well. Enjoy!

NUTRITION • PER ONE SERVING Calories 810 Total Fat 74g (95%) Saturated Fat 18.7g (94%) Trans Fat 0.027g Total Carbohydrate 29g (11%) Dietary Fiber 11g (39%) Total Sugars 13g Includes 0g Added Sugars (0%) Cholesterol 180mg (60%) Sodium 980mg (43%) Protein 14g (28%)

Vitamin D 3mcg (15%) Calcium 248mg (20%) Iron 3.64mg (20%) Potassium 1539mg (35%) Phosphorus (25%)

Mediterranean Couscous Cauliflower Salad Makes 6 servings One of the adored vegetables we grow on our farm is cauliflower. We won’t be harvesting ours anytime soon, but the majority of the farms in our valley are already enjoying the fruits of this magnificent vegetable. I was so excited to receive some, and of course I had to make a salad with it. With a homemade dressing so you know exactly what’s in there, this meal isn’t just an explosion of flavor—it’s beyond healthy, too!

INGREDIENTS For the Chickpeas: 1 cup drained chickpeas 1 tbsp. olive oil ½ tsp. salt ¼ tsp. ground cumin ⅛ tsp. cayenne pepper For the Dressing: 2 tbsp. freshly squeezed lemon juice ½ tsp. Dijon mustard 1 clove garlic, minced ½ tsp. salt ¼ cup extra-virgin olive oil For the Salad: 1 large cauliflower, in ½-inch florets

1½ cups cherry tomatoes, halved 1 English cucumber, peeled and finely chopped ½ medium red onion, diced 1 cup chopped fresh parsley ½ cup pine nuts ⅓ cup Kalamata olives, pitted and finely chopped Salt, to taste Black pepper, to taste

INSTRUCTIONS 1. Place a rack in the middle of the oven and preheat the oven to 400°F. Line a baking sheet with parchment paper. 2. In a medium bowl, combine all the ingredients for the chickpeas and stir to mix. Transfer to the prepared baking sheet spread in a single layer. Roast for 30 minutes, then stir and check to see if the chickpeas are crisp. If needed, continue to cook for up to 10 minutes more, until they are nice and crisp. 3. For the dressing, combine the lemon juice, mustard, garlic and salt in a small bowl and stir well. Add the olive oil and continue stirring until homogeneous. Taste and adjust the seasoning if necessary. 4. For the salad, place the cauliflower florets in a food processor fitted with the chopping blade. Pulse until you have a nice smooth consistency until very finely chopped, but not puréed. 5. Transfer the cauliflower to a large bowl. Add all the remaining salad ingredients and mix. Sprinkle with the dressing, then season with additional salt and black pepper as needed. Garnish with the roasted chickpeas and serve.

NUTRITION • PER ONE SERVING Calories 280

Total Fat 21g (27%) Saturated Fat 2.49g (12%) Trans Fat 0.005g Total Carbohydrate 19g (7%) Dietary Fiber 6g (21%) Total Sugars 6g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 940mg (41%) Protein 7g (14%) Vitamin D 0mcg (0%) Calcium 79mg (6%) Iron 2.71mg (15%) Potassium 733mg (15%) Phosphorus (15%)

Kale Salad with Garlic Croutons Makes 4–6 servings Tired of the same old boring salads? Try substituting kale for your usual greens! This leafy superfood is packed full of vitamins and nutrients, and since it’s only 33 calories a cup, you won’t sweat going for seconds. This salad, with its homemade dressing and croutons, is a healthy eater’s dream. You can even try adding in quinoa if you’re in need of more protein for the day!

INGREDIENTS For the Salad: 2 bunches of fresh kale, washed and dried ½ tsp. salt, plus more for the bread 3 tbsp. grapeseed oil or olive oil, divided 2 slices sourdough bread (about ¾ inch thick) 1 small clove garlic, minced 2 tbsp. shaved Parmesan cheese (optional) For the Dressing: 1 medium clove garlic, diced 2 tbsp. lemon juice ¼ tsp. salt 2 tbsp. extra-virgin olive oil

INSTRUCTIONS 1. Cut the stem off each kale leaf and discard. Place the kale in a large bowl and add the salt and 2 tablespoons of the grapeseed oil.

2. Brush both sides of the bread with the remaining tablespoon of grapeseed oil. Apply the garlic on each side of the bread. 3. Preheat a grill to medium, or place a grill pan over medium heat. Grill the kale leaves in small batches for 30–45 seconds per side, until golden and crisp. Set aside. 4. Grill the bread until it is nice and charred on both sides, about 2 minutes. Cut the kale leaves into ¾-inch pieces and transfer to a large serving bowl. Cut the garlic bread into croutons, about ¼-inch cubes, and set aside. 5. To make the dressing, use a grater to finely grate the garlic clove into a small bowl. Add the lemon juice and salt and stir to combine, then slowly mix in the olive oil. Pour the dressing over the chopped kale and toss evenly. Garnish with the shaved Parmesan and garlic croutons. Serve immediately.

NUTRITION • PER ONE SERVING Calories 310 Total Fat 16g (21%) Saturated Fat 2.518g (13%) Trans Fat 0.027g Total Carbohydrate 35g (13%) Dietary Fiber 3g (11%) Total Sugars 4g Includes 0g Added Sugars (0%) Cholesterol < 5mg (1%) Sodium 740mg (32%) Protein 9g (18%) Vitamin D 0mcg (0%)

Calcium 129mg (10%) Iron 3.08mg (15%) Potassium 343mg (8%) Phosphorus (10%)

Delicious Summer Salad Makes 2 servings A light and dreamy summer salad, this recipe works well for any occasion. The bright colors of the vegetables, bold flavors of the eggs and olives, and complex combination of textures make a salad that’s something truly special. Versatile, healthy, tasty and gorgeous, it serves as a perfect picnic meal or midday snack! Swap out the tuna for anchovy fillets for a different texture and taste, or omit the fish altogether and serve as a side with a bigger dinner.

INGREDIENTS For the Dressing: ¼ cup white wine vinegar 1 small clove garlic, minced 1 tsp. Dijon mustard ½ tsp. salt ½ tsp. freshly ground pepper 1 pinch cayenne pepper ½ cup olive oil For the Salad: 2 large eggs ½ lb. potatoes 1 tbsp. salt 4 oz. green beans 3 cups lettuce 2 medium tomatoes, cut into wedges

⅓ cup Niçoise olives 1 (4-oz.) can tuna packed in oil, drained Finely sliced red radish (optional)

INSTRUCTIONS 1. To prepare the dressing, whisk the vinegar, garlic, mustard, salt, freshly ground pepper and cayenne pepper together in a small bowl. Pour in the oil in a slow, steady stream, stirring continuously until the dressing is well mixed. 2. For the salad, place the eggs in a small saucepan and cover with water. Bring to a boil over high heat, then turn off the heat, cover the pan and let stand 8–10 minutes. Drain the water and place the eggs in an ice bath to cool. Peel the eggs and cut in half. Set aside. 3. Place the potatoes in a medium saucepan and cover with cold water. Add the salt and bring to a boil. Cook until the potatoes become tender, 12–15 minutes. Drain and set the potatoes aside to cool for a few minutes. 4. Refill the saucepan with water and bring to a boil. Add the green beans and cook for 3–4 minutes, until light green and crisp. Remove the beans with a slotted spoon and transfer to an ice bath to cool. 5. Place the salad greens in a large bowl. Sprinkle a small amount of dressing over the greens and toss to coat. Divide the greens between two plates. 6. Cut the potatoes into ½-inch slices. In a small bowl, toss the potatoes with 2 tablespoons of the dressing. 7. Arrange the tomatoes and olives, and begin assembling the salad. Toss the ingredients and, once combined, place in sections on the plate, then add the tuna to the top. Garnish with radish if desired and serve.

NUTRITION • PER ONE SERVING Calories 880 Total Fat 69g (88%) Saturated Fat 10.65g (53%)

Trans Fat 0.045g Total Carbohydrate 32g (12%) Dietary Fiber 7g (25%) Total Sugars 6g Includes 0g Added Sugars (0%) Cholesterol 215mg (72%) Sodium 4710mg (205%) Protein 36g (72%) Vitamin D 8mcg (40%) Calcium 140mg (10%) Iron 5.66mg (30%) Potassium 1439mg (30%) Phosphorus (40%)

Fennel & Arugula Salad with Lemon Vinaigrette Makes 4 servings It only takes a few minutes to prepare this wonderful salad! A simple meal with an easy, homemade dressing, this recipe is great for quick lunches at home, work or school. Finishing it off with almonds or walnuts gives the dish a nice crunch, and you can also top it with fresh apple slices to add another dimension of flavor. Serve with grilled salmon to make this salad the star at dinner, or set it beside a brunch casserole. This arugula salad goes well with everything on the table, so don’t be scared to experiment!

INGREDIENTS 5 oz. arugula ¾ fennel bulb, shaved 2 tbsp. extra-virgin olive oil 2 tbsp. lemon juice (from 1 lemon) 1 tsp. lemon zest ¼ tsp. salt Freshly ground black pepper, to taste ¼ cup almonds or walnuts 2 apples, sliced (optional) Pecorino cheese, for serving

INSTRUCTIONS 1. Combine the arugula and fennel in a bowl and refrigerate to keep crisp.

2. In a small bowl, combine the olive oil, lemon juice, lemon zest, salt and pepper, to taste, and mix well until blended. Sprinkle the dressing over the salad and toss to mix. 3. Top with the almonds and apple, if using. Shave a few slices of pecorino on the salad and serve immediately.

NUTRITION • PER ONE SERVING Calories 180 Total Fat 12g (15%) Saturated Fat 1.713g (9%) Trans Fat 0.003g Total Carbohydrate 19g (7%) Dietary Fiber 5g (18%) Total Sugars 12g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 180mg (8%) Protein 3g (6%) Vitamin D 0mcg (0%) Calcium 96mg (8%) Iron 1.28mg (8%) Potassium 460mg (10%) Phosphorus (6%)

Cucumber & Tomato Caprese Salad Makes 4–6 servings You’ve got to try this refreshing summer salad. The combination of cucumbers, mozzarella cheese and tomatoes will bring your taste buds to life! Try it out for a healthy and hearty lunch or use it as a side for something special in the evening. The recipe calls for a simple balsamic vinegar dressing, but you can also make it your own by swapping in a different homemade dressing.

INGREDIENTS 1 head baby iceberg lettuce, cut into ¾-inch slices 1 lb. heirloom or beefsteak tomatoes (about 3 medium), sliced ¼ inch thick ½ cup black olives 1¼ cups fresh mozzarella cheese, sliced ¼ inch thick 1¼ cups sliced cucumber 1 tsp. extra-virgin olive oil 1 tsp. balsamic vinegar Sea salt, to taste Freshly ground black pepper, to taste 5–7 large fresh basil leaves

INSTRUCTIONS 1. Place the lettuce in the center or the plate, trying to stack or form it into a tower. 2. Next, lay out the tomatoes, cucumbers, olives and mozzarella slices over the tower. Sprinkle with the olive oil, vinegar, sea salt and pepper.

3. Tear the basil leaves into small pieces and sprinkle over the salad. Serve immediately.

NUTRITION • PER ONE SERVING Calories 150 Total Fat 9g (12%) Saturated Fat 4.056g (20%) Trans Fat 0g Total Carbohydrate 11g (4%) Dietary Fiber 4g (14%) Total Sugars 6g Includes 0g Added Sugars (0%) Cholesterol 20mg (7%) Sodium 770mg (33%) Protein 9g (18%) Vitamin D 0mcg (0%) Calcium 199mg (15%) Iron 1.62mg (10%) Potassium 500mg (10%) Phosphorus (15%)

Rainbow Fruit Salad Makes 4–6 servings This colorful meal is great fun for the whole family, especially the kids! It contains all the colors of the rainbow and offers much more nutrition than your average salad. The quinoa adds a great texture and unique taste, and the rainbow radishes add a lively pop of color. Pack it up for an on-the-go lunch or serve it as a light summer meal. The choice is yours!

INGREDIENTS 2 tbsp. freshly squeezed lime juice (about 1 lime) 2 tbsp. honey 3 cups cooked quinoa 1 cup broccoli, cut into ½-inch florets 1 avocado, sliced into ⅛-inch slices 1 small rainbow radish, very thinly sliced 1 tbsp. chopped fresh mint leaves

INSTRUCTIONS 1. In a medium bowl, mix the lime juice and honey until fully blended. Add the quinoa, broccoli, avocado and radish. 2. Toss gently until fully combined. Garnish with the mint and serve.

NUTRITION • PER ONE SERVING Calories 230 Total Fat 8g (10%)

Saturated Fat 1.121g (6%) Trans Fat 0g Total Carbohydrate 36g (13%) Dietary Fiber 6g (21%) Total Sugars 9g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 15mg (1%) Protein 6g (12%) Vitamin D 0mcg (0%) Calcium 36mg (2%) Iron 2.18mg (10%) Potassium 461mg (10%) Phosphorus (15%)

Fire-Grilled Vegetables Makes 6 servings This tasty dish is best served directly from the grill, dressed in a warm vinaigrette. Let it cool for a few minutes before adding the feta and mint for best results. The recipe works with all kinds of vegetables, including tomatoes, asparagus, peppers, radishes, onions and even corn on the cob, so choose your favorites!

INGREDIENTS 3 lb. mixed vegetables, such as corn, zucchini, tomatoes, radishes, green beans, red onion or bell peppers 5 tbsp. olive oil, divided 2 tbsp. freshly squeezed lemon juice Finely grated zest of 1 medium lemon ¼ tsp. dried oregano 1 tsp. kosher salt, divided Freshly ground black pepper, to taste 1 cup crumbled feta cheese (optional) 1 tbsp. chopped fresh mint leaves

INSTRUCTIONS 1. Place a grill pan (cast iron works best) on the grill and preheat the grill to high. 2. While the grill heats up, prepare the vegetables by slicing into ¼-inch slices. Leave the corn whole. Place all the vegetables in a large bowl.

3. To make the dressing, in a small bowl, combine 3 tablespoons of the oil, the lemon juice, the lemon zest, the oregano and ¼ teaspoon of the kosher salt. Whisk together and set aside. 4. When the grill is very hot, sprinkle the vegetables with the remaining 2 tablespoons of oil, drizzle with the remaining ¾ teaspoon of the kosher salt, add the pepper to taste and mix well. Transfer the vegetables to the hot grill pan. 5. Cover the vegetables and grill, turning occasionally, until softened and charred in places. 6. Transfer the vegetables to a bowl, sprinkle with the dressing, and mix. Let it cool to slightly warm or room temperature. Add the feta, if using, and the mint; then gently toss to combine.

NUTRITION • PER ONE SERVING Calories 250 Total Fat 17g (22%) Saturated Fat 5.389g (27%) Trans Fat 0.005g Total Carbohydrate 18g (7%) Dietary Fiber 7g (25%) Total Sugars 7g Includes 0g Added Sugars (0%) Cholesterol 20mg (7%) Sodium 680mg (30%) Protein 7g (14%) Vitamin D 0.5mcg (2%)

Calcium 177mg (15%) Iron 1.88mg (10%) Potassium 346mg (8%) Phosphorus (15%)

Marinated Beets & Feta Cheese Salad Makes 4–6 servings Beet salad may not sound terribly exciting, but there are lots of reasons it’s so popular in Mediterranean cultures. When the hard beets are roasted, they turn soft and sweet; then, when they’re mixed with a vinaigrette, something really amazing happens! This particular homemade vinaigrette adds a great kick to the salad and is surprisingly easy to make. The recipe is a bit heavier than others, making it a perfect full lunch or light dinner meal.

INGREDIENTS 2 lb. beets 2 tbsp. extra-virgin olive oil, plus more for sprinkling 1 tbsp. champagne or white wine vinegar 1 tbsp. freshly squeezed lemon juice Finely grated zest of 1 medium lemon 1 tbsp. finely chopped shallot ½ tsp. Dijon mustard ¼ tsp. kosher salt Freshly ground black pepper, to taste ¼ cup coarsely chopped fresh herbs, such as dill, parsley and/or mint, divided 1¼ cups crumbled feta cheese 1 cup arugula

INSTRUCTIONS 1. Place a rack in the center of the oven and preheat the oven to 400°F.

2. Scrub the beets well and, while they are still wet, wrap them individually in aluminum foil. Smaller beets can be wrapped together, but wrapping large beets separately is always best (do not dry the beets after washing to prevent them from drying out during cooking). 3. Roast for 50–60 minutes, checking every 20 minutes or so, until tender and easily pierced by a knife. 4. Meanwhile, prepare the dressing: in a large bowl combine the oil, vinegar, lemon juice, lemon zest, shallots, mustard, kosher salt and pepper and set aside. 5. Let the roasted beets sit until cool enough to handle; then, to test doneness, place one beet on a paper towel or tea towel and use the towel to rub the skin off. The skin should be easy to remove; if not, return the beets to the oven to roast a bit longer. 6. Slice the peeled beets into ½-inch-thick wedges. Add to the bowl with the dressing and mix well. Once the beets are completely cool, add half the herbs and toss to combine. 7. Divide the beets among plates and sprinkle the cheese and remaining herbs over the salads. Top with the arugula.

NUTRITION • PER ONE SERVING Calories 230 Total Fat 14g (18%) Saturated Fat 6.426g (32%) Trans Fat 0.003g Total Carbohydrate 21g (8%) Dietary Fiber 6g (21%) Total Sugars 14g Includes 0g Added Sugars (0%)

Cholesterol 35mg (12%) Sodium 610mg (27%) Protein 9g (18%) Vitamin D 0.6mcg (4%) Calcium 234mg (20%) Iron 2.44mg (15%) Potassium 678mg (15%) Phosphorus (15%)

Caramelized Vegetables with Sweet Vinegar Dressing Makes 4–6 servings Impress your family with this surprisingly simple and striking lunch! Made with mostly roasted veggies, this tasty vegetarian dish comes together in just a few minutes. The dressing, which calls for olive oil, balsamic vinegar and Dijon mustard, is super versatile and can be used with almost any salad. If you don’t have sweet potatoes on hand, you can also swap in eggplant, peppers or extra corn. Combine this dish with thick slices of crusty bread to truly complete your meal. Served hot, it’s an ideal lunch for cold winter days!

INGREDIENTS For the Salad: 2 lb. sweet potatoes, peeled and sliced ½ inch thick 1 lb. cremini mushrooms, halved (or quartered if large) 4 (1-inch) slices corn on the cob 4 medium shallots, peeled and quartered 3 tbsp. olive oil Kosher salt, to taste Freshly ground black pepper, to taste 4 oz. fresh goat cheese, crumbled (about 1 cup) ¾ cup roasted pumpkin seeds For the Dressing: ⅓ cup extra-virgin olive oil ¼ cup balsamic vinegar

2 tsp. Dijon mustard 1 small clove garlic, grated or minced ½ tsp. kosher salt Freshly ground black pepper, to taste

INSTRUCTIONS 1. Place a rack in the middle of the oven and preheat the oven to 425°F. 2. Place the sweet potatoes, mushrooms, corn and shallots on a baking sheet. Sprinkle with the olive oil and a good pinch each of kosher salt and black pepper, mix gently and spread into an even layer. 3. Bake, stirring every 15 minutes, until soft and slightly caramelized, about 40 minutes. 4. Meanwhile, prepare the dressing: combine all the ingredients in a small bowl and stir well. Set aside. 5. Transfer the roasted vegetables to a large bowl. Sprinkle with the dressing and mix to coat evenly. Sprinkle with the goat cheese and pumpkin seeds. Serve while hot. Enjoy!

NUTRITION • PER ONE SERVING Calories 680 Total Fat 39g (50%) Saturated Fat 9.501g (48%) Trans Fat 0.018g Total Carbohydrate 71g (26%) Dietary Fiber 11g (39%) Total Sugars 13g Includes 0g

Added Sugars (0%) Cholesterol 20mg (7%) Sodium 970mg (42%) Protein 20g (40%) Vitamin D 1mcg (4%) Calcium 155mg (10%) Iron 4.59mg (25%) Potassium 1457mg (30%) Phosphorus (45%)

Caesar Salad with Broccoli & Kale Makes 4 servings You truly can’t afford to miss out on this delicious Mediterranean salad, complete with broccoli, kale, golden croutons, white beans, and a wonderful vegan dressing that’s the true showstopper here. This is the best Caesar Salad you will ever taste—make it for a simple summer lunch, or serve with grilled chicken or salmon for a light and healthy dinner.

INGREDIENTS For the Croutons: 4 oz. stale bread (about ½ medium baguette) 6 tbsp. extra-virgin olive oil, divided Kosher salt, to taste Parsley, fresh 1 tbsp. garlic powder (optional) For the Salad: 1 large head broccoli (about 1 pound), cut into florets 4 small cloves garlic, unpeeled 1 medium bunch kale (about 12 ounces), washed and ¼ inch sliced 1 (15-oz.) can cannellini beans, drained and rinsed ½ cup roasted sunflower seeds ¼ cup chopped fresh parsley leaves For the Dressing: 1 cup cashews, salted ¾ cup low-sodium vegetable broth or water

2 tsp. freshly squeezed lemon juice 2 tsp. capers Salt, to taste Pepper, to taste

INSTRUCTIONS 1. Place a rack in the middle of the oven and preheat to 400°F. 2. To make the croutons, cut the bread into ½-inch cubes and place on a baking sheet. Sprinkle with 1½ tablespoons of the oil, season with salt and toss to coat, sprinkle with parsley, then spread into an even layer. Bake, stirring occasionally, until all sides are evenly browned. Transfer to a paper towel–lined bowl, sprinkle with garlic powder and set aside to cool. 3. For the salad, place the broccoli florets and unpeeled garlic cloves on the same baking sheet. Sprinkle with 1½ tablespoons of the remaining oil and spread into an even layer. Roast until the broccoli is golden, about 7–8 minutes, then season with salt and set aside. 4. To prepare the dressing, squeeze the garlic cloves out of their skins and place in a blender. Add the cashews to the blender. Add the broth or water, 2 tablespoons of the oil, the lemon juice and capers. Blend until smooth, then add the salt and pepper as desired. 5. Combine the kale, the remaining 1 tablespoon of oil and a pinch of salt in a large bowl. Toss to coat well and let stand for at least 5 minutes. Add the roasted broccoli, beans, croutons and dressing; then mix well to combine. 6. Garnish with the sunflower seeds and parsley, and serve.

NUTRITION • PER ONE SERVING Calories 800 Total Fat 48g (62%) Saturated Fat 7.036g (35%)

Trans Fat 0.017g Total Carbohydrate 73g (27%) Dietary Fiber 19g (68%) Total Sugars 9g Includes 0g Added Sugars (0%) Cholesterol < 5mg (1%) Sodium 1930mg (84%) Protein 30g (60%) Vitamin D 0mcg (0%) Calcium 329mg (25%) Iron 9.33mg (50%) Potassium 1635mg (35%) Phosphorus (50%)

Spicy Panzanella Makes 4 servings Panzanella is an inexpensive salad that transforms any rock-hard bread in the back of your pantry into glorious, golden cubes of goodness. The bread acts like a tasty sponge, soaking up all the juices from the vegetables and olive oil. Using jalapeño peppers for an extra kick is sure to keep your guests on their toes! Even the kids will enjoy the spongy bread, and chicken or fish can be added, making this dish truly one of a kind.

INGREDIENTS 2 large tomatoes, finely chopped 1 English cucumber, sliced (optional) Salt, to taste Black pepper, to taste 2 tbsp. olive oil, plus a few drops for the pan 1 medium jalapeño, finely chopped 1 tbsp. water Juice of 1 lime 4–5 slices day-old bread Additional Mix-Ins (optional): Chopped fresh herbs Chopped peaches, nectarines or plums Finely chopped red onion Chopped zucchini or summer squash Pitted olives

INSTRUCTIONS 1. Set aside 2 tablespoons of the tomatoes in a small bowl. Combine the rest of the tomatoes and all the cucumbers, if using, in a large bowl. Sprinkle with salt and black pepper, stir and set aside. 2. Heat a few drops of the olive oil in a saucepan over medium heat. Add the jalapeño and sauté until it sizzles. Add the reserved tomato and the water. Cook the tomato for about 2 minutes, then sprinkle with salt and black pepper, as needed. As soon as all the water has evaporated, cut the tomato very finely and mix in the lime juice and the 2 tablespoons of the olive oil. Stir well and add additional salt and black pepper as needed. Set aside. 3. Cut the bread into small pieces, then toast in a skillet over medium heat, stirring occasionally, until the bread chunks are toasted on all sides, about 4 minutes. 4. Add the bread to the tomato-cucumber mixture and stir to combine. Add any additional mix-ins as desired, then season with more salt and black pepper as needed, and serve.

NUTRITION • PER ONE SERVING Calories 170 Total Fat 8g (10%) Saturated Fat 1.135g (6%) Trans Fat 0.009g Total Carbohydrate 23g (8%) Dietary Fiber 3g (11%) Total Sugars 9g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%)

Sodium 690mg (30%) Protein 4g (8%) Vitamin D 0mcg (0%) Calcium 66mg (6%) Iron 1.57mg (8%) Potassium 488mg (10%) Phosphorus (6%)

Grilled Squash & Garlic Bread Makes 6 servings A spectacular light dinner, appetizer or midnight snack, Grilled Squash & Garlic Bread is the perfect refreshing summer dish. Grilled summer squash, zucchini and ricotta cheese provide a creamy texture, layered on top of crunchy, golden-brown ciabatta bread with a garlic rub. Drizzle with olive oil and zest a lemon on top to add just a touch of tang.

INGREDIENTS 3 small zucchinis 2 summer squash ¼ cup olive oil, divided ½ tbsp. salt ½ tbsp. pepper 2 scallions, sliced 1 large loaf ciabatta bread (or your favorite type of crusty bread) 1 large garlic clove 2 tbsp. ricotta cheese 1 lemon

INSTRUCTIONS 1. Preheat the grill to medium. 2. Slice the zucchinis and summer squash in half to grill. Brush with 1 tablespoon of the olive oil, season with the salt and pepper and grill until charred and tender, 3 minutes on each side. Toss scallions with 1 tablespoon

of the olive oil and grill, turning occasionally, until they soften; transfer to a cutting board and cut into pieces. 3. Slice the ciabatta bread and grill the slices until golden, 1 minute on each side. Cut the garlic clove in half and rub the bread slices with the cut side, then drizzle 1 tablespoon of olive oil over the bread. 4. Spread ricotta on each bread slice, then top with zucchini, squash and scallions. Zest the lemon on top and drizzle with the remaining 1 tablespoon of the olive oil. Serve immediately.

NUTRITION • PER ONE SERVING Calories 120 Total Fat 10g (13%) Saturated Fat 1.758g (9%) Trans Fat 0.004g Total Carbohydrate 6g (2%) Dietary Fiber 1g (4%) Total Sugars 2g Includes 0g Added Sugars (0%) Cholesterol < 5mg (1%) Sodium 620mg (27%) Protein 2g (4%) Vitamin D 0mcg (0%) Calcium 33mg (2%) Iron 0.64mg (4%) Potassium 233mg (4%)

Phosphorus (4%)

Dinner RECIPES Shrimp Tacos Vegetarian Fried Rice Slow Cooker Curried Butternut Squash Stew Sweet Potato Kale Frittata Fried Cauliflower Rice Spiced Carrot Fritters Ratatouille Salad Roasted Chicken, Garlic Potatoes & Red Peppers Pot Sticker Stir-Fry Pasta with Chicken Surprise Tangy Tuna Tacos with Sweet Slaw Zesty 15-Minute Broiled Salmon Fish in Tomato Sauce with Herbs Braised Cod Skillet with Asparagus & Potatoes Puttanesca with Tuna Simple & Healthy Greek Salmon Salad Skillet Fish Fillet with Lemon & Capers Greek-Style Tuna Salad Must-Have Seasoned Salmon Mediterranean Tuna Fry Saucy Salmon Dinner Roasted Red Pepper & Beet Hummus Vegetable Tart with Pesto

Zucchini & Carrot Pancakes Pasta & Vegetables with Lemon Butter Parmesan Chicken with Kale Sauté Chicken Salad with Vegetable Pesto Sourdough Portobello Mushroom Sandwich Socca Pizza with Ricotta & Spring Veggies Orzo Soup with Chicken & Lemon Fried Rice & Vegetables Hearty Chicken Soup with Beans Ravioli à la Mediterranean Saganaki Prawn Stew Greek Spinach Rice (Spanakoryzo) Baked Halibut with Vegetables Mediterranean Cauliflower Rice Skillet Simple Mediterranean Pasta with Olive Oil Sausage with Braised Cabbage

Shrimp Tacos Makes 4 servings Soon to be a favorite for the whole family, these Shrimp Tacos have it all! My take on the traditional Mexi-Cali includes grilled shrimp, avocado, fresh corn straight from the cob and even watermelon. Serve them buffet style and let everyone assemble their tacos exactly how they like. These are a perfect meal for a big Sunday lunch or for family dinner any night of the week!

INGREDIENTS 3 ears of fresh shucked corn 2 medium zucchinis 1 lb. shrimp, peeled and deveined ½ cup diced red onion ½ cup crumbled feta cheese 3 tbsp. fresh lime juice 1 tsp. cayenne pepper hot sauce ¼ tsp. extra-virgin olive oil ¼ tbsp. ground cumin ¼ tbsp. ground coriander ¼ tbsp. salt 1 avocado, sliced 2 cups watermelon, chopped 8.4-inch corns tortillas 1 small bunch cilantro, chopped Lime wedges, to serve

INSTRUCTIONS 1. Preheat the grill to medium and prepare for direct grilling. 2. Grill the corn, turning occasionally, for 8–10 minutes or until it is slightly charred. Grill the zucchini 6–8 minutes or until lightly charred and tender, turning once halfway through. Grill the shrimp for 2–4 minutes or until opaque all over, turning once halfway through. Set the grilled veggies and shrimp aside. 3. In a small bowl, combine onions, feta cheese, lime juice, hot sauce, oil, cumin, coriander and salt and mix. 4. Cut the kernels off the grilled corn and place avocado and watermelon in bowls. Place bowls on the table for when you are ready to build your tacos. The salad can be prepared ahead and refrigerated for up to 4 hours. 5. Serve the tacos with 4-inch corn tortillas and allow your guests to assemble their own tacos at the table. 6. Garnish with cilantro and lime wedges.

NUTRITION • PER ONE SERVING Calories 430 Total Fat 15g (19%) Saturated Fat 4.393g (22%) Trans Fat 0.005g Total Carbohydrate 48g (17%) Dietary Fiber 9g (32%) Total Sugars 9g Includes 0g Added Sugars (0%) Cholesterol 120mg (40%)

Sodium 780mg (34%) Protein 32g (64%) Vitamin D 0.2mcg (0%) Calcium 227mg (15%) Iron 2.46mg (15%) Potassium 986mg (20%) Phosphorus (45%)

Vegetarian Fried Rice Makes 4 servings Skip the takeout and whip up this amazing Vegetarian Fried Rice at home! It tastes even better than your favorite restaurant and takes under 15 minutes from start to finish. The shiitake mushrooms add a wonderful taste and texture, and the sriracha sauce will grab anyone’s attention! You can serve fried rice as-is for a vegetarian meal or add some boiled eggs to each bowl for more protein. Perfect for busy nights and cold days, this is a quick, hearty meal that everyone will love!

INGREDIENTS 1 tbsp. olive oil 4 oz. shiitake mushrooms, sliced 1 tbsp. sesame oil 6 oz. kale, finely sliced 2 cloves garlic, crushed 2 cups long-grain rice, cooked 2 large eggs, beaten 2 tbsp. low-sodium soy sauce 1 tsp. sriracha sauce

INSTRUCTIONS 1. Heat the olive oil in a large skillet over medium heat. Add mushrooms and cook, stirring occasionally, until they begin to turn golden brown, 3–4 minutes; transfer to a plate. 2. In the same skillet, heat the sesame oil over medium heat, then add kale and stir for 3 minutes. Add garlic and cook, stirring, for 1 minute. Add rice

and cook, stirring occasionally, until completely heated through, about 2 minutes. 3. Push rice to the sides of the pan, pour eggs into the open space, and cook, stirring frequently, until the eggs are almost done; then stir in the rice and cook for another minute. 4. Add soy sauce, sriracha and mushrooms and stir to combine. Serve immediately.

NUTRITION • PER ONE SERVING Calories 240 Total Fat 10g (13%) Saturated Fat 1.834g (9%) Trans Fat 0.011g Total Carbohydrate 29g (11%) Dietary Fiber 3g (11%) Total Sugars 2g Includes 0g Added Sugars (0%) Cholesterol 95mg (32%) Sodium 310mg (13%) Protein 8g (16%) Vitamin D 2mcg (10%) Calcium 91mg (8%) Iron 1.48mg (8%) Potassium 395mg (8%) Phosphorus (15%)

Slow Cooker Curried Butternut Squash Stew Makes 4 servings Set it and forget it—this slow cooker dish couldn’t get any easier, and its incredible taste will keep you coming back every week. Flavored with Asian spices like cardamom, turmeric and curry powder, this meal is sure to keep your taste buds entertained. The butternut squash is cooked to melt-in-yourmouth perfection in a lightly coconut-flavored sauce. To shake it up even more, add a dollop of yogurt to each plate, serve on rice, and drizzle with lemon juice.

INGREDIENTS 4 cups water 1 (12 oz.) can light coconut milk 1 tbsp. vegetable bouillon base 1 tbsp. curry powder 1 tbsp. ground turmeric ½ tbsp. ground cardamom 3 tbsp. grated fresh ginger 2 tsp. salt, divided 4 lb. butternut squash, peeled and cut into ½-inch pieces (about 4 cups) 1 medium onion, chopped 1 tomato, cut into cubes ¼ tsp. olive oil 2 tbsp. lemon juice

Zest from lemons Cooked rice and plain yogurt, for serving (optional)

INSTRUCTIONS 1. In a 4-quart slow cooker, combine water, coconut milk, vegetable bouillon base, curry powder, turmeric, cardamom, 1 tablespoon of ginger and ½ teaspoon of salt. 2. Add butternut squash, onions and tomatoes and their juice and stir to combine. Cover and cook on high until most of the liquid is absorbed and the squash is softened, 4½–5 hours. 3. In a small bowl, mix the olive oil, lemon juice and lemon zest, the remaining 2 tablespoons of grated ginger and 1½ teaspoons of salt. 4. Serve the stew with rice and yogurt, if desired, and drizzle the lemon mixture over the top.

NUTRITION • PER ONE SERVING Calories 340 Total Fat 9g (12%) Saturated Fat 6.627g (33%) Trans Fat 0.001g Total Carbohydrate 69g (25%) Dietary Fiber 10g (36%) Total Sugars 4g Includes 0g Added Sugars (0%) Cholesterol 0mg (0%) Sodium 1210mg (53%)

Protein 7g (14%) Vitamin D 0mcg (0%) Calcium 216mg (15%) Iron 5.67mg (30%) Potassium 1899mg (40%) Phosphorus (20%)

Sweet Potato Kale Frittata Makes 4 servings This dish gathers another team of superfoods that’s sure to wow your family and friends. Combining the insane health benefits of both sweet potatoes and kale, the recipe is relatively simple and tastes incredible. The goat cheese and eggs tie the dish together, making this one-skillet meal an incredible weekend dinner. The ingredients aren’t anything exotic, so you shouldn’t have a tough time finding what you need at the local grocery store or market. Even better, slices of this frittata make great school and work lunches when packaged individually—that is, if you don’t eat it all the first night!

INGREDIENTS 6 large eggs 1 cup half-and-half cream 1 tsp. salt 1½ tsp. ground pepper 2 tbsp. olive oil, divided 2 cups sweet potatoes, chopped 2 cups chopped kale ½ small red onion, chopped 2 cloves garlic, minced 3 oz. goat cheese

INSTRUCTIONS 1. Preheat the oven to 350°F.

2. In a medium bowl, beat the eggs together with the half-and-half, salt and pepper. 3. Heat 1 tablespoon of oil in a 10-inch skillet over medium heat. Add sweet potatoes and sauté for 8–10 minutes or until the potatoes begin to turn tender and golden; remove and keep warm. 4. Add the remaining 1 tablespoon of oil to the skillet, then add kale, onions and garlic and sauté for 3–4 minutes, or until the kale is wilted and softened. Stir in potatoes. Pour the egg mixture evenly over the vegetables and cook for another 3 minutes. Sprinkle the egg mixture with goat cheese. 5. Transfer to the oven and bake for 10–14 minutes or until the eggs are fully cooked throughout. Let sit for 5 minutes and serve.

NUTRITION • PER ONE SERVING Calories 340 Total Fat 30g (38%) Saturated Fat 8g (40%) Trans Fat 0.003g Total Carbohydrate 25g (9%) Dietary Fiber 4g (14%) Total Sugars 8g Includes 0g Added Sugars (0%) Cholesterol 265mg (88%) Sodium 900mg (39%) Protein 28g (56%) Vitamin D 4mcg (20%) Calcium 206mg (15%)

Iron 2.9mg (15%) Potassium 693mg (15%) Phosphorus (30%)

Fried Cauliflower Rice Makes 4 servings This simple vegetarian fried rice is loaded with flavor and healthy nutrients, thanks to ginger, honey and edamame. The garlic chili paste adds just a touch of heat to the dish, which is balanced by lime and honey. This recipe is perfect for cold evenings and those nights when you really want takeout, but without all of that gross grease and unnecessary sodium.

INGREDIENTS ½ large head cauliflower 2 tbsp. olive oil, divided 1 red bell pepper, cut into ½-inch pieces 1 scallion, white and green parts thinly sliced and divided 1 (2-inch) piece ginger, cut into thin matchsticks 2 tbsp. low-sodium soy sauce 2 tbsp. garlic chili paste 2 tbsp. honey 4 large eggs 1 cup peas 1 cup shelled edamame Lime wedges, for serving

INSTRUCTIONS 1. Cut cauliflower into florets, discarding the firm inner core and leaves. Working in batches, transfer the cauliflower to the bowl of a food processor. Pulse until the cauliflower looks like rice, about 15 seconds (be careful not to

overdo it or the cauliflower will turn to porridge). Set aside, then repeat with the remaining cauliflower. 2. Heat 1 tablespoon of the oil in a large cast-iron skillet over medium heat. Add pepper, the white parts of the scallion and ginger, and cook, stirring, for 2 minutes. Add the cauliflower, stir to combine and cook, covered, for 5 minutes, stirring once partway through. 3. Meanwhile, in a small bowl, combine the soy sauce, garlic chili paste and honey. In a small separate bowl, lightly beat the eggs. Push the cauliflower mixture to one side of the pan and add the 1 tablespoon of remaining oil to the cleared space, then add the eggs and cook, stirring, until thoroughly done, 2 minutes. Stir the cauliflower and eggs together. 4. Remove the skillet from the heat and add the sauce, peas and edamame; stir to mix. Serve garnished with the sliced scallion greens and with the lime wedges on the side.

NUTRITION • PER ONE SERVING Calories 290 Total Fat 15g (19%) Saturated Fat 3.213g (16%) Trans Fat 0.026g Total Carbohydrate 28g (10%) Dietary Fiber 7g (25%) Total Sugars 16g Includes 0g Added Sugars (0%) Cholesterol 185mg (62%) Sodium 390mg (17%) Protein 16g (32%)

Vitamin D 4mcg (20%) Calcium 99mg (8%) Iron 3.23mg (20%) Potassium 774mg (15%) Phosphorus (20%)

Spiced Carrot Fritters Makes 4 servings Spiced Carrot Fritters may become your new favorite side dish. These simple, low-carb carrot pancakes are delicious and nutritious, and go with just about everything! Filled with vegetables, spices, cheese and eggs, they taste like a dessert but without the calories. Serve the fritters with green salad, over rice or alongside a protein dish—they even make great snacks and treats. Your kids will love them and will never know they’re secretly eating carrots!

INGREDIENTS 2 large eggs ½ tsp. salt ½ tsp. pepper 12 oz. carrots (about 3 large) 3 onions, thinly sliced 1 red bell pepper, sliced 1 cup chopped fresh cilantro, plus 1 tbsp. chopped for garnish ¼ tsp. panko bread crumbs 2 tbsp. fresh lime juice 1 tsp. chili paste 3 tbsp. olive oil, divided ¼ cup lime-flavored Greek yogurt

INSTRUCTIONS 1. In a large bowl, beat the eggs with ½ teaspoon each of the salt and pepper.

2. Using a food processor fitted with a grating disc, grate the carrots. Add them to the bowl with the eggs and stir to coat. Fold in the onions, red peppers, cilantro and bread crumbs. 3. In a small bowl, combine the lime juice, chili paste and 1 tablespoon of the oil. 4. Heat a large cast-iron skillet over medium heat, then add 1 tablespoon of the oil. Make fritters by dropping 6 tablespoon-sized amounts of the carrot mixture in the pan and cook until golden and crisp, about 3 minutes per side; transfer to a rack. Repeat with the rest of the carrot mixture, adding the remaining tablespoon of the oil to the pan as needed. 5. Pat the fritters dry with a paper towel, then serve garnished with cilantro. 6. Drizzle the lime mixture over the fritters. 7. Serve with lime-flavored Greek yogurt if desired.

NUTRITION • PER ONE SERVING Calories 200 Total Fat 11g (14%) Saturated Fat 1.821g (9%) Trans Fat 0.02g Total Carbohydrate 21g (8%) Dietary Fiber 5g (18%) Total Sugars 11g Includes 0g Added Sugars (0%) Cholesterol