Dinner

Why order take out when you can make this delicious Teriyaki Chicken Bowl at home in just 30 minutes (with only 10 minutes of hands-on prep time!).

Take-out food is typically high in saturated fat, sodium and calories. Restaurants usually serve huge portions of refined carbohydrates (like white rice and pasta) and not enough veggies. Making your favorite take-out foods at home is a great way to support health and your waistline. This bowl comes together so quickly because we used our favorite store-bought teriyaki sauce - Soy Vay Veri Veri Teriyaki Sauce (look for the less sodium version!)

Sheet pan meals like this one make it so easy to put a healthy, satisfying meal on the table for your family. We often find that once clients and friends discover the ease of sheet pan meals, they start cooking much more! And that's a great thing for health. Research shows that individuals who cook more at home (i.e. 6-7 nights per week), consume fewer calories on average. On the Mediterranean Diet, we don't count calories because when you start eating real, whole foods that you've prepared in your own kitchen, you don't have to!

Asparagus is a great source of fiber, folate and vitamins A, C and K while potatoes provide potassium and fiber. Serve this meal with a simple green salad to get in even more health-benefiting nutrients!

If you are in need of other good sheet pan recipes, check out our Sheet Pan Chicken Shawarma!

Who doesn't love fish tacos? Especially with a crunchy crust? Now they are even better using the Air Fryer because they are a little lighter and healthier. The Air Fryer is our favorite quarantine cooking device for so many reasons - you don’t need cooking oil, it’s quick and easy and there’s no mess! Food comes out of the air fryer nice and crispy but lower in fat and calories than fried food.

When I am making fish tacos there are three essential components that I always make sure I have on my taco:

  1. Good quality fish - We are using halibut from our favorite fish delivery service, Fish Fixe, in this recipe, but you can use any other white flaky fish. On the Mediterranean diet you need at least two servings of fish per week. Fish is a great source of lean protein and heart-healthy fats. The crunchy coating on our fish is the perfect compliment to the tender, moist fish.
  2. Taco slaw- We keep it simple using purple cabbage, cilantro, serrano pepper, mayo, garlic, lime juice and salt and pepper. We love using purple cabbage because its a great source of powerful antioxidants and its rich in fiber and cancer-fighting compounds.
  3. A delicious sauce for the top of my taco - For the final layer of our taco, we made up a basic sriracha mayo. All you have to do is combine mayo and sriracha. That’s it. You can add garlic and lime juice, if you like. If you want to try a different sauce, try our creamy avocado lime sauce!

We love making meatballs because they can be meal prepped in advance for the week ahead and so are great for those super busy weeks. We also love them because they are so versatile. Meatballs can make a great appetizer or main dish served over a bed of greens, zucchini noodles, or a grain salad.

This Mediterranean quinoa salad is such a bright and refreshing summer salad. Quinoa is a great source of plant-based protein and fiber. You can cook this recipe on its own or pair it with the Greek meatballs.

Who doesn’t love a bread salad? A Chopped Salad? Fattoush is a Middle Eastern Bread salad
that is made from toasted pita and a combination of chopped vegetables and herbs with a
delicious sumac dressing. If you do not have sumac you can substitute lemon zest instead.
Full of fiber and antioxidants this easy to prepare salad will become one of your new favorites!