Scoop up the creamy hummus, crispy chickpeas and tangy salad with pita wedges, or serve it all tucked into a halved pita pocket for dinner on the go. If you have the ingredients on hand, make a quick sauce with Greek yogurt, lemon juice and chopped fresh mint and drizzle over the spiced chickpeas.
We tossed thinly sliced chicken breast in Middle Eastern spices before smothering it with a lemony tahini sauce in this wrap served over whole-wheat pita.
Saucy chicken and vegetables are drizzled with a simple but flavorful olive and basil purée for a stunning dish that looks like it came out of a high-end restaurant – your family will never know that it’s actually quite straightforward to make!
Always choose your carbohydrates carefully to keep your energy levels steady. Here, we’ve chosen whole-grain farro as the base of our scrumptious pilaf – it contains fiber as well as iron, a mineral that’s essential for your body to make hemoglobin, which delivers oxygen to your body’s cells.
Grated zucchini adds extra juiciness and a slight sweetness to these crowd-pleasing sliders.
Tantalize your taste buds with paprika-infused chicken paired with comforting and creamy polenta.
Mediterranean cuisine is not only one of the healthiest, it’s also one of the most flavorful. Tart lemons, fragrant garlic and sweet and tangy balsamic vinegar are just a few of its trademark ingredients, and we’ve included them all. These family-friendly pitas also feature bell peppers, which are rich in antioxidants, including lycopene, beta-carotene and ferulic acid, all of which work together to fight potentially cancer-causing free radicals in the body.
Our elegant dish is as beautiful as it is delicious. This Clean Eating recipe comes together so quickly you can serve it for a fancy dinner party or a typical weeknight.
This is an ideal way to prepare salmon – cooked slowly surrounded by a moist heat. Lentils and beets can be left to cook all day in a slower cooker.
A slow-and-low cooking method ensures this extra-lean roast cooks up tender and moist, while a mix of exotic spices imparts a satisfying flavor profile.
Chill Out with Chickpeas: Chickpeas to help relieve stress? Yes! In fact, chickpeas are a good source of tryptophan, an essential amino acid that your body needs to make protein. High-tryptophan foods play a role in boosting your mood, and tryptophan is even used therapeutically to help treat anxiety, depression and sleep disorders.
This light recipe makes a perfect mid-week dinner when you're short on time.
High-quality, sustainably caught wild salmon is rich in heart-healthy omega-3 fatty acids, which help lower blood triglycerides (lipids that store unused calories) and blood pressure.
Your family will never know you only spent 30 minutes making these turkish kebabs with tahini yogurt sauce and cilantro couscous.
Fragrantly spiced beef with chickpeas and sweet potatoes make for a satisfying, protein-rich meal. Dried apricots add a punch of sweetness to balance the richness of this dish.
Ditch the fad diets that offer false promises of turning back the clock. The life-extending powers of the Mediterranean diet have withstood the test of time – with one of the world's highest percentages of centenarians to prove it.
Rich in omega-3 fatty acids, vitamin D, selenium and protein, but low in total fat, fish and seafood are a staple of healthy, clean eating around the world.
Oils, nuts, seeds and other healthy fats, known for their powerful anti-inflammatory properties, get a prominent place in the Mediterranean diet.
Impress your family and friends with this colorful, veggie-packed dish – they’ll never know it took only 20 minutes of work!
Chef and single dad Mike Ward's 20-minute paella recipe can easily be customized to your family's varied tastebuds.
We’ve packed this soup with a triple-punch of greens – kale, Swiss chard and spinach. These greens contain antioxidants that help fight against oxidative stress and may help in the prevention of cancer. We’ve also added a finishing touch of pepitas (also known as pumpkin seeds), toasted with aromatic turmeric and ginger.
The farro for this deliciously crispy crab cake-like dish is purposely a little overcooked and sticky to help the cakes hold their shape during cooking. An avocado aioli-style sauce and tomatoes on top add creaminess, brightness .
A rainbow of vegetables – butternut squash, Brussels sprouts and radicchio – makes this whole-grain bowl a powerful medley of fiber and antioxidants. We use ground turmeric to add flavor and anti-inflammatory properties to the roasted squash. Turmeric is being studied for its ability to prevent or slow the spread of cancer, so we suggest keeping it handy in your cupboard and using it liberally.
Roasting bell peppers, zucchini and eggplant in the oven brings out the full depth of their sweetness in this Mediterranean dish. Succulent roasted pork tenderloin adds protein to round out the meal.
Aromatic soup with green peas, cool mint and fresh basil contrasts with zesty orange sautéed shrimp in this light meal.
This tangy spread hits all the right flavors – subtly sweet, spicy and salty. Use it to add flavor to roasted veggie or prosciutto sandwiches.
Sweet roasted peppers are drizzled with a citrus vinaigrette and just a touch of heat.
Packed with veggies, chickpeas and crunchy pita chips, this Lebanese salad makes a satisfying meal. If you can’t find Za’atar, a Middle-Eastern spice blend, make your own variation by mixing equal amounts of dried thyme, sesame seeds and ground sumac.
This salad is inspired by an Israeli sandwich known as Sabich – containing fried eggplant, boiled eggs, chopped vegetables and tahini all stuffed into a pita. In our satisfying main dish salad, we’ve taken all those same ingredients but roasted the eggplant instead.
You can’t go wrong with salmon and dill; the rich fish is a perfect contrast to the more delicate, vernal herb.
This Greek-inspired entrée couldn’t be simpler to prepare – just toss and roast. Round out the meal by serving it with a salad or fresh fruit for dessert.
This gluten-free, flavorful entrée is loaded with 40 grams of protein to keep you satisfied.
Three flours – spelt, oat and whole-wheat pastry flour – combine to create a delicious, whole-grain crust for this fresh spring tart.
Serve this elegant entrée at your next dinner party. Nobody will ever suspect that it's gluten-free.
Slices of creamy goat cheese are crusted with pistachios then lightly toasted in a skillet for a decadent topper to this exquisite salad.
Bolognese is a traditional Italian tomato and meat sauce that simmers gently to thicken. Our lamb bolognese version features ground lamb and eggplant for rich and filling flavor.
We show how you’re just a few easy steps away from serving a delicious, all-natural hummus that’s double-dip worthy! (Don’t worry, we won’t judge.)
Parmesan, garlic and herbs add big flavor to these easy patties while a fresh, feta-topped tomato and olive salad is served alongside.
Colorful bell pepper, tomatoes and parsley embellish this hearty paella that uses orzo pasta in place of rice.
Bring a little taste of the Mediterranean home tonight with these easy herbed chicken skewers served with saucy, olive-studded orzo.
Navy beans stand in for chickpeas in this twist on falafel. Sweet and sour pickled radish, garlic yogurt sauce and pita triangles round out the meal.
Mustard greens have unique compounds that help support your body's ability to detoxify and help thwart the development of cancer cells.
A simple press-in crust of egg, coconut oil and coconut flour forms the base for this grain-free twist on a quiche. Try serving with a green salad or simple roasted vegetables for a complete meal.
Adzuki beans are incredibly high in fiber and protein and are easier to digest than other varieties.
Savor this beef and chickpea chili on those cold winter nights when all you want is a warming bowl of comfort.
Making dressing with farro instead of bread is definitely a welcome – and healthy – change of pace.
These roasted veggies make a delicious meatless dinner. Turmeric, a classic Indian spice, is a known anti-inflammatory with cancer-fighting properties.
Not only does our Mediterranean Baked Cod offer a generous 35 grams of protein, but we also serve it on a piece of sweet and colorful bell pepper with a hearty chickpea salad.
Kofta are spiced meatballs traditionally made with beef or lamb. While pumpkin is not customary, we’ve added it here to provide maximum juiciness to lean ground chicken. Try serving our Middle Eastern chicken kofta with whole-wheat pitas, or, for a lower carb option, grilled eggplant slices.
Take your family on a jaunt to Greece in just 30 minutes. Here, creamy yogurt with dill and garlic stands in for tomato sauce, while a lightly browned phyllo topping adds both crispiness and flavor.
Look forward to lunch time thanks to this make-ahead falafel recipe, topped with a tangy feta- and herb-laced yogurt sauce.
A traditional Eastern European dish, our borscht uses golden beets for a pop of color. Smoked paprika provides an earthy depth of flavor while Greek yogurt stands in for sour cream.
Salty Parmesan and pungent garlic mingle with crunchy roasted garbanzo beans in our reader's winning recipe, which she created as a snack for her nut-allergic sons.
Grilled oregano-kissed cod fillets are paired with a classic tzatziki sauce for a fresh and tasty meal with just 134 calories per serving. Serve fish on a bed of greens if you have some on hand.
Meatball fans rejoice! Traditional to North African and Mediterranean cuisine, kefta are essentially large, cylindrical meatballs grilled on skewers and served with yogurt sauce. We've paired ours with fragrant veggie rice and dairy-free sunflower sauce.
We believe that quality spices make for quality meals. Many conventional brands of spices have preservatives or additives, but these brands are made without any of those nasties!
This simple Moroccan chickpea salad is hearty enough to stand on its own for a no-cook dinner, and if you have any leftovers simply pack them for work tomorrow – a marinated dish such as this often tastes even better the next day!
Chicken breasts stuffed with a mixture of tangy goat cheese, peppery arugula and fresh-tasting lemon zest have a flavorful creaminess in every bite.
These Mediterranean salmon packets are simple to prepare (just 10 minutes of prep!) and flavored with a blend of chunky veggies, plus salty feta and aromatic basil.
Caponata (pronounced kap-oh-nah-tah) is a Sicilian dish often served as a salad or relish – here, as a topper for chicken sausage. Our lower-sodium variation of this traditional Italian topping with eggplant, tomatoes, anchovies, olives and capers beats sugary relish any day!
Spanakopita, or spinach pie, is a classic fixture in Greek cuisine, most often sold as individual triangular pastries. Enjoy our casserole version as a light snack or appetizer, or pair it with a lentil soup or fresh tomato salad for a more filling main for the whole family.
Use your own canned tomatoes (or your favorite boxed variety) to make this bone-warming Spanish chicken and rice skillet, a breeze at just 20 minutes of prep!
You might not think that you can make pasta in your slow cooker, but this scrumptious, Mediterranean-inspired rotini will prove otherwise. Shrimp adds lean protein while roasted peppers and olives add some extra zing.
Now being gentle to bean-sensitive tummies won't mean having to sacrifice authentic taste: if we didn't know better, we'd swear this reader recipe was full of garbanzo beans!
Paella is composed of rice, meat and vegetables. In Valencia, where it's said to have originated, paellas are almost always single-protein dishes. Here in America, however, we like to mix fish, chicken and pork. Throw in some vegetables and you have a complete good-for-you one-dish meal.
To lighten up our tuna wraps, we say so long to whole-wheat tortillas and opt instead for vibrant collard green leaves. In addition to shaving off the gluten, the fiber-rich greens have antioxidant and anti-inflammatory benefits.
We use Za'atar, an addictive Middle Eastern spice blend, to season the nutritious grains that form the foundation of this flavorful fish dish.
Throw the pear, blue cheese and arugula you're used to seeing in a salad between two slices of country bread with a schmear of Dijon, and you've got a grilled sandwich you won't soon forget!
Squid has a mild flavor that is ideal for absorbing the stronger notes of a marinade. And, with a kick of heat, red finger chiles are a perfect addition to this bistro-style salad.
Basa is a type of catfish, mild in flavor with a moist texture. Pair it with Greek accents in this fish florentine recipe for a protein-powered, 22-minute meal that's sure to satisfy!
Serve this party-perfect greek feta dip with veggies, as a spread for burgers and sandwiches, or with chicken or veggie skewers.
The term "panini" (pronounced pah-nee-nee) is Italian for roll or biscuit. Originally filled with layers of tomato, mozzarella and basil, the Mediterranean sandwich's popularity has transformed it into a meal of endless ingredient possibilities.
A sweet red bell pepper sauce drapes the chicken in this succulent Spanish dish.
Typically made with whipped feta, lemon and peppers, our version replaces some of the cheese with mild yet creamy lima beans and adds robust oregano, zippy lemon zest and spicy hot peppers.
Now being gentle to bean-sensitive tummies won't mean having to sacrifice authentic taste: if we didn't know better, we'd swear this reader recipe for zucchini hummus was full of garbanzo beans!