Lentils are a great way to add plant-based protein and extra fiber to any salad.

Making your own dressing cuts down on unnecessary sugar and sodium and ensures you are getting a high quality fat source, like olive oil. Olive oil is a heart-healthy fat and a staple of the Mediterranean diet. We love using olive oil in all kinds of dressings and marinades!

There are so many different ways to enjoy this salad!

  • Serve it over arugula or your favorite salad greens.
  • Add canned tuna for additiojnal proten and healthy fats.
  • Sere it as a wrap in a whole wheat pita.
  • Instead of zucchini and red bell peppers, substitute cucumber and tomatoes or your favorite veggies!

Get creative with this versatile salad and go with whatever you are in the mood for.

This is a great go-to dish, whether you want a filling and impressive meal for entertaining guests or need a quick one-pan weeknight meal. It even makes great leftovers for lunch or dinner the following day. We lightened up the original recipe found on TheKitchn by using less cheese and prosciutto.

The spinach in this dish is a great source of immune-boosting vitamins A and C as well as fiber, iron, calcium and folate. The chicken provides lean protein while the red potatoes are a great source of fiber-rich carbohydrates. This combination is what keeps us full and satisfied!

This is a classic recipe that originally appeared in the Silver Palate cookbook. This is a go-to recipe for entertaining friends and family.

The marinade in this recipe uses olive oil and whole olives to provide heart-healthy fats that help our bodies fight inflammation.The marinade also uses herbs and spices to add a unique flavor. One of my favorite things about the Mediterranean diet is that it uses an abundance of flavorful spices and ingredients that also have amazing health benefits. Eating nutritious foods doesn't have to be boring!

These bowls are loaded with anti-inflammatory omega-3 fats from the olive oil and salmon. They are also packed with veggies like bell pepper, mushrooms, shredded cabbage and cucumbers, all of which provide vitamins, antioxidants and fiber to keep you full all day long.

Here in Texas we love Mexican food because it is so full of flavor. In addition to being flavorful, Mexican food can also be very nutritious thanks to the use of lots of colorful veggies (like zucchini, tomatoes, onions, and peppers), healthy fat from avocados and fiber from beans and tortillas.

Enchiladas were a comfort food favorite that my family grew up on. This lightened up version makes the rich traditional enchiladas into a bowl that can be thrown together in minutes and enjoyed more regularly for a weeknight dinner or lunch! This recipe is packed with fiber and nutrients from the beans and vegetables while corn tortilla pieces add a filling whole grain component.

Spaghetti squash is a very filling, low carbohydrate vegetable that can be used in place of pasta or noodles in many dishes. These Spaghetti Squash Burrito Bowls are loaded with colorful veggies like purple cabbage, bell pepper, green onions and of course, spaghetti squash.

Eating a variety of colorful fruits and vegetables is an excellent way to ensure you are getting in lots of different types of antioxidants. Antioxidants reduce inflammation and prevent the risk for chronic diseases like heart disease and cancer.