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Explore Mediterranean diet recipes made by registered dietitians. We include Mediterranean foods including vegan, vegetarian, and gluten-free options.
This recipe will forever remind us of the fall season. Apples and butternut squash are quintessential fall foods that pair so nicely together in this soup and add a ton of nutrients. One cup of butternut squash has 450% of your daily needs of Vitamin A as well as 50%...
This Whole Wheat Udon Salad is a favorite recipe of mine from Amy Chaplin's cookbook, "At Home in the Whole Food Kitchen: Celebrating the Art of Eating Well." This dish is packed with health-benefiting nutrients! Choosing whole wheat noodles over traditional noodles...
This is a super satisfying Mediterranean meal! The rice provides fiber while the chicken adds protein, making this a very filling dinner. Fresh herbs and lemon add a ton of Greek flavor to this dish without adding a ton of salt. Simple dishes like this one are so...
Making your own dressing is super easy and allows you to control the ingredients. This is a basic vinaigrette recipe that can be used to add flavor to green and grain salads. Make a big batch of dressing and store it in your fridge in an airtight container for adding...
Who doesn't love a classic Waldorf salad? This lightened up version is bursting with flavor and good-for-you nutrients. We replaced the mayonnaise with plain greek yogurt to add protein and creaminess. Barley is an ancient grain full of fiber and some protein. Walnuts...
From the Malibu Farm cookbook, we lightened up the original recipe and cut back on the saturated fat by using less butter. Sweet potatoes are packed with health-benefiting nutrients like potassium and beta-carotene, a powerful antioxidant with anticancer properties....
This quick and easy dish will become a dinner staple in your household and will help you reach your weekly fish intake goals! We should all aim to eat two servings of fish per week. Fish is high in protein, low in saturated fat, and full of vitamin D and selenium....
Adapted from the "Mediterranean Cooking" cookbook, this salad is bright, colorful, and super flavorful. It tastes as good as it looks! To save time, we like buying pre-steamed and peeled beets. Beets are a great source of iron, potassium, folic acid, and fiber. Beets...
By using cauliflower couscous instead of traditional couscous, we vary the nutrients provided by these bowls and reduce the total calories of the dish. Cauliflower is a member of the cruciferous vegetable family. Cruciferous vegetables provide so many health benefits...
This is a favorite meal from Southern Living that we lightened up by adding in fresh chopped spinach and reducing the amount of cooking oil used. The eggplant works so well in place of a traditional pasta noodle and adds fiber and b-vitamins to this dish, boosting...
This checklist provides the exact first steps to take to transition to the Mediterranean Diet.
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