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  • Description: Ingredients:
    2 cans lite tuna packed in water

    1/2 cup artichoke hearts packed in water, chopped

    1/4 cup pitted Kalamata olives, chopped

    1/4 cup roasted red peppers packed in water, chopped

    1/4 cup garbanzo beans

    1/4 cup fresh parsley, chopped

    2 tablespoons basil leaves, sliced (or chiffonade)

    1 tablespoon extra virgin olive oil

    1 tablespoon lemon juice

    1/4 teaspoon black pepper, freshly ground
    Directions:
    Drain the tuna.

    Mix all ingredients together in a large bowl and serve.
    Yield:
    15 min | 4 servings
    Nutrition Tip
    Based on the foods found in the Mediterranean region of the world, the Mediterranean diet is rich in fruits, vegetables, whole grains, legumes, and olive oil. It also emphasizes lean sources of protein, like fish and poultry, instead of red meat, which tends to be high in saturated fat. To get more olive oil in your diet, try using it to sauté vegetables or as part ...
  • Description: Ingredients:
    3-4 ripe tomatoes

    1-2 cucumbers

    1/2 of a red onion

    1/4 pound fresh mozzarella

    1/8 cup of basil, sliced

    2 tablespoons extra virgin olive oil

    3 tablespoons balsamic vinegar
    Directions:
    Cut the vegetables and cheese into bite size pieces. Pile the basil leaves on top of each other and roll into a tube (for easy slicing).

    Add the chopped basil into the bowl and pour the oil and vinegar over all ingredients, adding a pinch of salt and pepper. Allow time for the veggies to marinate in the dressing. Serve cold.
    Yield:
    6 servings
    Nutrition Tip
    Tomatoes' red hue comes from a phytonutrient called lycopene. Lycopene, acts as a powerful antioxidant, and has displayed anti-cancer potential in a variety of studies. In the lab, tomato components have stopped the proliferation or growth of several cancer cell types including prostate, breast, lung, and endometrial. Epidemiological studies have shown...
  • Description: Ingredients:
    2 cups butternut squash, cubed

    1/2 cup diced onion

    3/4 teaspoon salt (divided)

    12 large eggs

    1 cup liquid egg whites

    3/4 cup plain nonfat Greek yogurt

    2 tablespoons fresh sage, chopped

    1 teaspoon black pepper

    3.5 ounces fontina cheese, shredded
    Salad:
    2 tablespoons olive oil

    1/4 cup apple cider vinegar

    1 and 1/2 tablespoons lemon juice

    12-ounces baby arugula

    12-ounces mesclun green

    6 tablespoons unsalted roasted pumpkin seeds

    3 pears, cored and sliced
    Directions:
    Preheat oven to 400 F.

    Toss the butternut squash and onion with olive oil and 1/4 teaspoon salt on a sheet tray, and roast for 15-20 minutes.

    While they cook, whisk together the eggs, egg whites, Greek yogurt, sage, and black pepper until completely combined.

    Turn oven down to 325 F.

    Place vegetables and egg mixture in greased muffin tins, top with cheese, and ...
  • Description: Ingredients:
    1 can (15 ounces) chickpeas (garbanzo beans), rinsed

    1/2 cup celery, chopped

    1/2 cup red bell pepper, chopped

    1/4 cup carrots, chopped

    2 teaspoons garlic, minced

    2 teaspoons fresh dill, minced

    2 teaspoons lemon juice

    2 tablespoons vegan mayonnaise or avocado

    1 1/2 teaspoons yellow mustard

    1 teaspoon nutritional yeast or cashews, chopped

    2 teaspoons chili pepper flakes

    2 teaspoons Mrs. Dash or salt

    Ground black pepper, to taste

    To serve:

    1 cup carrot, slices

    1 cup cucumber, slices
    Directions:
    Pulse drained chickpeas in a food processor.

    In a large bowl combine mashed chickpeas with remaining ingredients, mix, and serve with carrot and cucumber slices.
    Preparation Time | Yield:
    15 min | 6 servings
    Nutrition Tip
    Looking for a way to add more colors in your diet? Try pumping up the vegetables in your favorite dishes. Adding...
  • Description: Ingredients:
    2 cups low-sodium vegetable broth

    1 cup quick cook pearl barley

    1 15-ounce can kidney beans, drained and rinsed

    1 large red bell pepper, diced

    3/4 cup diced zucchini

    1/2 cup slivered almonds

    1/3 cup diced scallions

    2 tablespoons extra-virgin olive oil

    1 tablespoons balsamic vinegar

    salt and pepper to taste
    Directions:
    Bring vegetable broth to a boil in a medium pot.

    Stir in barley.

    Cover and reduce heat; simmer 10 to 12 minutes or until tender.

    Meanwhile, place kidney beans, bell pepper, zucchini, almonds*, and scallions in a large salad bowl.

    Transfer cooked barley to colander and rinse with cold water (both to cool it down and keep it from getting sticky).

    Transfer cooled, drained barley to salad bowl.

    Add oil, vinegar, salt, and pepper to taste; toss and serve.

    *To roast slivered, chopped or sliced almonds: Spread in an ungreased baking pan...
  • Description: Ingredients:
    6 fresh artichokes

    2 lemons halved, plus 1/3 cup freshly-squeezed lemon juice

    3 tablespoons freshly chopped flat leaf parsley

    1 teaspoon minced garlic

    1/4 teaspoon salt

    1/4 teaspoon ground black pepper

    1/3 cup extra-virgin olive oil
    Directions:
    Bring a large pot of water to a boil. Pre-heat the oven to 425 F.

    Trim the stems from each artichoke to 1-inch long, then bend back and snap off dark outer leaves. Cut top inch of artichokes with a serrated knife. Using a vegetable peeler, peel the dark green areas from stem and base of artichoke.

    Quarter each artichoke. Using a small, sharp knife, cut out the choke and remove the purple, prickly tipped leaves from the center of each wedge.

    Place finished artichokes in a large bowl of cold water and squeeze 2 lemons into the water and stir. Continue with remaining artichokes.

    Once finished, drain the artichokes and place into boiling water and ...
  • Description: Ingredients:
    1 large head of cauliflower, florets cut into 1-2 inch pieces

    2 tablespoons olive oil

    2 tablespoons lemon juice

    1/2 teaspoon salt

    1/2 teaspoon black pepper

    2 garlic cloves, minced

    2 teaspoons fresh rosemary, finely chopped

    2 teaspoons fresh thyme, finely chopped

    2 tablespoons parmesan cheese, freshly grated
    Directions:
    Preheat oven to 450 degrees.

    Combine cauliflower, olive oil, lemon juice, salt and pepper and place on a large shallow roasting pan or a cookie sheet with aluminum foil. Roast for 20 to 25 minutes, until tender and lightly browned, stirring occasionally so cauliflower is evenly cooked.

    Sprinkle cauliflower with garlic, rosemary, and thyme then roast for 5 more minutes. 3. Remove from oven and sprinkle with parmesan cheese.
    Yield: 6 cups (8 servings) Nutrition Tip
    Don't underestimate the power of this white cruciferous vegetable. Cauliflower may not be as color...
  • Description: Ingredients:
    2 cups cooked corn, fresh or frozen

    1 avocado, cut into 1/2-inch cubes

    1 pint cherry tomatoes, halved

    1/2 cup finely diced red onion

    2 tablespoons olive oil

    1/2 teaspoon grated lime zest

    1 tablespoon fresh lime juice

    1/4 cup cilantro, chopped

    1/4 teaspoon salt

    1/4 teaspoon pepper
    Directions:
    Combine the corn, avocado, tomatoes, and onion in a large glass bowl.

    Mix together the rest of the ingredients in another bowl, pour over the salad, and gently toss to mix.
    Yield:
    6 servings
    Nutrition Tip
    As a healthy fat, rich in polyphenols, olive oil can be an excellent ingredient to add to salads, soups and sauces for a rich and savory taste. With 75% of the fatty acid building blocks that make up olive oil coming from monounsaturated fats, these fats may plan an important role in reducing risk of developing certain cancers, like colon cancer.

    Additionally, olive oil...
  • Description: Ingredients:
    3 eggplants

    1 1/2 cup chopped onion

    1 1/2 teaspoon minced garlic

    2 cups low-fat ricotta cheese

    1 1/2 cup part-skim mozzarella cheese, grated

    3/4 cup wheat germ

    1 teaspoon oregano

    1 teaspoon basil

    3 large, fresh tomatoes, sliced

    1 teaspoon olive oil
    Directions:
    Place parchment paper onto baking sheet.

    Slice the eggplant into 1/3-inch circles. Place on baking sheet.

    Put a few grains of salt on each slice.

    Bake for 15 minutes at 350 F.

    Sauté onions and garlic until soft.

    Combine the cheeses.

    Combine wheat germ and spices.

    Drizzle olive oil on bottom of a large baking pan.

    Layer ingredients this way: eggplant, wheat germ, cheese, tomato, eggplant, tomato, wheat germ.

    Cover pan with aluminum foil.

    Bake for 30 minutes at 350 F.

    Uncover and bake 5 minutes. Serve warm.
    Yield:
    12 servings
    Nutrition Tip
    With...

  • Cucumber Soup

    Apr 1, 2026
    Description: Ingredients:
    6 pounds cucumbers (about 6 cucumbers), peeled, seeded, and coarsely chopped

    2 yellow bell peppers, stems and seeds removed, coarsely chopped

    4 green onions, chopped

    1 jalapeno pepper, minced

    2 tablespoons fresh cilantro, finely chopped

    1 tablespoon fresh mint, finely chopped

    1 tablespoon fresh dill, finely chopped

    3-4 garlic cloves, mashed to a paste

    1 teaspoon salt

    1/2 teaspoon paprika

    1/4 teaspoon black pepper

    1/2 teaspoon cayenne pepper

    4 cups low fat plain yogurt

    3 tablespoons extra-virgin olive oil

    2 teaspoons white wine vinegar

    2 tablespoons fresh chives, minced
    Directions:
    Combine the cucumbers, bell peppers, green onions, jalapeno, cilantro, mint, dill, garlic, black pepper, paprika, cayenne, yogurt, olive oil, and white wine vinegar in a large bowl.

    Working in batches, purée the ingredients in a blender until very smooth.

    Tran...
  • Description: Ingredients:
    1 cup red onion, chopped

    1 cup carrots, chopped

    1 cup parsnips, chopped

    1 cup butternut squash, chopped

    2 tablespoons extra virgin olive oil

    1/4 teaspoon pepper

    1/4 teaspoon salt

    1/2 cup dry quinoa

    1 tablespoon apple cider vinegar

    1/2 teaspoon honey

    1/2 teaspoon Dijon mustard

    1 garlic clove, minced
    Directions:
    Heat the oven to 400 F.

    Toss all vegetables on a cookie sheet with 1 tablespoon olive oil, 1/4 teaspoon pepper, and 1/4aspoon salt.

    Bake for 35-40 minutes.

    While vegetables are roasting, make the quinoa as directed on the package. Set aside.

    In a separate bowl or jar, prepare the vinaigrette. Whisk (or shake) together remaining oil, vinegar, honey, mustard, garlic and salt and pepper to taste. Set aside.

    Once vegetables are fork-tender, toss with cooked quinoa and vinaigrette. This may be served warm or at room temperature.
    Preparatio...
  • Description: Ingredients:
    4 boneless skinless chicken breast halves (about 1 to 1 1/4 pounds total), cut into 1-inch cubes

    1 red bell pepper, seeded and cut into 2 inch squares

    1 red onion, cut into 2 inch squares

    1 zucchini, cut into 1/2 inch slices

    1 yellow squash, cut into 1/2 inch slices

    1/2 cup baby mushrooms, sliced in half

    1/4 cup olive oil

    1/4 cup lemon juice

    1 tablespoon Dijon mustard

    1/4 teaspoon pepper

    1/4 teaspoon salt

    2 cloves garlic, minced

    1 tablespoon fresh thyme, chopped (1 teaspoon dried)

    1 tablespoon fresh rosemary, chopped (1 teaspoon dried)

    1 tablespoon fresh oregano, chopped (1 teaspoon dried)

    12 metal skewers or wooden skewers soaked in water
    Directions:
    In a small bowl, whisk together olive oil, lemon, Dijon mustard, salt, pepper, minced garlic, thyme, rosemary, and oregano. Reserve about one third of the marinade to brush onto the kabobs while cooking.<...