Quick and Easy

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 also contain nitrates, which are converted to nitric oxide within the body. Nitric oxide helps to dilate our blood vessels, which in turn reduces blood pressure.

Chickpeas add protein and fiber to make this a filling, hearty dish!

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 overall nutrient content.

This makes a great meatless meal on its own but you can add in lean ground turkey or beef to up the protein content of this meal.

It doesn't get simpler or more delicious than this! This recipe is proof that you don't have to spend hours in the kitchen to create delicious food.

Salmon is an excellent source of anti-inflammatory and heart-healthy omega-3 fatty acids. We recommend getting to know your fish monger to ensure you are getting a sustianably sourced filet. Wild-caught fish often has more nutrients than farm-raised fish because wild-caught fish eat a more varied diet.

There are so many recipes for dutch baby pancakes but this one, which was inspired by a New York Times recipe, is so easy and delicious and has become a family favorite.

A dutch baby pancake is a hybrid between a crepe, pancake and popover that is made in a large cast iron skillet in the oven. We were intimidated to try it but once we realized how easy and delicious they are, we quickly added dutch baby pancakes to our weekend brunch rotation! This version tastes like a cross between a pancake and french toast - yum!

Use your leftover summer sheet pan ratatouille veggies for his quick and easy weeknight meal!

Pasta can be part of the Mediterranean diet, especially when it is done right! Always pick a whole wheat pasta or a legume-based pasta as this adds more fiber and nutrients. Pack your pasta plate with tons of veggies - like the eggplant, peppers, summer squash, tomatoes and onions in this dish. Opt for a simple sauce made with pasta water, olive oil and lemon juice or a tomato-based sauce. Cream-based sauces are loaded with calories and saturated fat.

If you are craving asian takeout food, this is a quick & easy alternative that's packed with the same flavors but with added nutrients. Asian sauces can be high in sugar and sodium but these ingredients really aren't necessary for good flavor. That's why we prefer making our own with simple ingredients like ketchup, lime juice, siracha and fish sauce.

Shrimp are a great source of lean protein that add a unique flavor and work perfectly in stir-fried dishes. Brown rice noodles are an upgrade to noodles made with refined grains in most popular noodle dishes.

This comes together so quickly making it a perfect weeknight meal!