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It’s important that you have the right ingredients on hand, know about some of the foods you’ll be eating, and have an idea of the meals you’d like to prepare. You’ll also want to gradually (or immediately, if you’re really eager) rid the house of the foods that you’ll no longer be eating.
While there are no supplements or specially packaged foods to buy, there are several key ingredients that you’ll need to stock up on, and you’ll also want to locate sources for the freshest and most healthful fruits, vegetables, and fish.

Preparing for the Mediterranean diet is largely about preparing yourself for a new way of eating, adjusting your attitude toward food into one of joyful expectation and appreciation of good meals and good company. It’s as much a mind-set as anything else, so you’ll want to make your environment one in which the Mediterranean way of eating can be naturally followed and easily enjoyed.

Preparing for the Mediterranean diet can be as simple as getting out the good dishes so that you can fully enjoy your meals or visiting a few local markets to check out the freshness and prices of their offerings.

You can take a month to prepare your pantry and yourself, or you can take just a few days, but a little time spent in advance can make all the difference in those first few weeks of your healthful new lifestyle.

Planning Your Mediterranean Diet

With the Mediterranean diet, you don’t need to run out and buy special appliances, hard-to find or expensive ingredients, special supplements, or even new workout gear, but there are a few things that will make your transition to the diet easier and more fun.
Ease Your Way into More Healthful Eating
Before actually starting the diet, it can be helpful to spend a week or two cutting back on the least healthful foods that you currently eat. You might start with fast food if you frequent the drive-through, or eliminate cream-based sauces and soups. You can then start cutting back on processed foods like chips, boxed dinners, and frozen meals.
Some other things to start trimming might be sodas, coffee with a lot of milk and sugar, butter, and red meats such as beef, pork, and lamb. You don’t have to eliminate these things entirely during this period, but you’d be surprised at how quickly your body adjusts if you gradually wean yourself from them. This can make it much easier to adapt to the diet once you do begin in earnest.

Start Thinking about What You’ll Be Eating

When you’re planning a vacation, you spend a lot of time looking through brochures, scanning websites, and reading books about your destination. It builds anticipation, informs you, and helps you make the best choices once you arrive. It’s all part of the fun of traveling somewhere wonderful and new.

Gather What You’ll Need

Everything in the Mediterranean diet is easily found at grocery stores, farmers’ markets, and seafood shops.

Find out where your local farmers’ markets are and spend a leisurely morning checking out what’s available. Whenever possible, you’ll want to buy seasonal fruits and vegetables, so talk to farmers about what they harvest and when. Small farmers love to talk about what they do and why they’re so passionate about the food they grow. Building relationships with those vendors can lead not only to great new friendships, but also to getting special deals and the best selection, finding out ahead of time what’s coming to market, and often some great recipes, too.

1.  Egg White Scramble with Cherry Tomatoes & Spinach

Preparation Time: 5 minutes

Cooking Time: 8-10 minutes

Servings: 4

INGREDIENTS:

• 1 tbsp. Olive oil
• 1 whole Egg
• 10 Egg whites
• ¼ tsp. Black pepper
• ½ tsp. Salt
• 1 garlic clove, minced
• 2 cups cherry tomatoes, halved
• 2 cups packed fresh baby spinach
• ½ cup Light cream or Half & Half
• ¼ cup finely grated parmesan cheese

DIRECTIONS:

1. Whisk the eggs, pepper, salt, and milk. Prepare a skillet using the med-high temperature setting. Toss in the garlic when the pan is hot to sauté for approximately 30 seconds.
2. Pour in the tomatoes and spinach and continue to sauté it for one additional minute. The tomatoes should be softened, and the spinach wilted.
3. Add the egg mixture into the pan using the medium heat setting. Fold the egg gently as it cooks for about two to three minutes. Remove from the burner, and sprinkle with a sprinkle of cheese.

NUTRITION: Calories 142 Protein: 15g Fat: 2g Carbs 4g

2.  Blueberry, Hazelnut, and Lemon Breakfast Grain Salad

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Servings: 8

INGREDIENTS:

• 1 cup steel-cut oats
• 1 cup dry golden quinoa
• ½ cup dry millet
• 3 tbsps. olive oil, divided
• ¾ tsp salt
• 1 x 1” piece fresh ginger, peeled and cut into coins
• 2 large lemons, zest and juice
• ½ cup maple syrup
• 1 cup Greek yogurt
• ¼ tsp nutmeg
• 2 cups hazelnuts, roughly chopped and toasted
• 2 cups blueberries or mixed berries
• 4 ½ cups water

DIRECTIONS:

1. Grab a mesh strainer and add the oats, quinoa, and millet. Wash well then pop to one side. Find a 3-quart saucepan, add a tbsp of the oil, and pop over medium heat.
2. Add the grains and cook for 2-3 minutes to toast. Pour in the water, salt, ginger coins, and lemon zest. Bring to the boil then cover and turn down the heat. Leave to simmer for 20 minutes.
3. Turn off the heat and leave to sit for five minutes. Fluff with a fork, remove the ginger then leave to cool for at least an hour. Grab a large bowl and add the grains.
4. Take a medium bowl and add the remaining olive oil, lemon juice, maple syrup, yogurt, and nutmeg. Whisk well to combine. Pour this over the grains and stir well.
5. Add the hazelnuts and blueberries, stir again then pop into the fridge overnight. Serve and enjoy.

NUTRITION: Calories 363 Fat: 11g Carbs: 60g Protein: 7g

3.  Feta & Quinoa Egg Muffins

Preparation Time: 20 minutes

Cooking Time: 45-50 minutes

Servings: 12

INGREDIENTS:

• 1 cup cooked quinoa
• 2 cups baby spinach, chopped
• ½ cup Kalamata olives
• 1 cup tomatoes
• ½ cup white onion
• 1 tbsp. fresh oregano
• ½ tsp. salt
• 2 tsp.+ more for coating pans olive oil
• 8 eggs
• 1 cup crumbled feta cheese
• Also Needed: 12-cup muffin tin

DIRECTIONS:

1. Heat the oven to reach 350° F. Lightly grease the muffin tray cups with a spritz of cooking oil.
2. Prepare a skillet using the medium temperature setting and add the oil. When it’s hot, toss in the onions to sauté for two minutes.
3. Dump the tomatoes into the skillet and sauté for one minute. Fold in the spinach and continue cooking until the leaves have wilted (1 min.).
4. Transfer the pot to the countertop and add the oregano and olives. Set it aside.
5. Crack the eggs into a mixing bowl, using an immersion stick blender to mix them thoroughly. Add the cooked veggies in with the rest of the fixings.
6. Stir until it’s combined and scoop the mixture into the greased muffin cups. Set the timer to bake the muffins for 30 minutes until browned, and the muffins are set. Cool for about ten minutes. Serve.

NUTRITION: Calories: 295 Carbs: 3g Fat: 23g Protein: 19g

4.  5-Minute Heirloom Tomato & Cucumber Toast

Preparation Time: 10 minutes

Cooking Time: 6-10 minutes

Servings: 1

INGREDIENTS:

• 1 small Heirloom tomato
• 1 Persian cucumber
• 1 tsp. Olive oil
• 1 pinch Oregano
• Kosher salt and pepper as desired
• 2 tsp. Low-fat whipped cream cheese
• 2 pieces Trader Joe’s Whole Grain Crispbread or your choice
• 1 tsp. Balsamic glaze

DIRECTIONS:

1. Dice the cucumber and tomato. Combine all the fixings except for the cream cheese. Smear the cheese on the bread and add the mixture. Top it off with the balsamic glaze and serve.

NUTRITION: Calories: 239 Carbs: 32g Fat: 11g Protein: 7g

1.  Classic Niçoise Salad

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 4

INGREDIENTS:

• 1-pound red potatoes, cut into 1-inch pieces
• 4 tablespoons white wine vinegar, divided
• 8 ounces green beans, trimmed
• ¼ cup extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon fresh thyme leaves
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 head butter lettuce, chopped
• 1 (5-ounce) can tuna in olive oil, drained
• ½ cup pitted Niçoise olives
• 1/3 cup chopped tomato
• 2 scallions, chopped
• 4 large eggs, hard-boiled, peeled, and sliced

DIRECTIONS:

1. Put the potatoes in a saucepan, cover with water, and bring to a boil over high heat. Cook for about 10 minutes, until tender. Drain and transfer to a bowl. Sprinkle with 1 tablespoon of vinegar and let sit.
2. While the potatoes are cooling, fill the same saucepan with water and bring to a boil over high heat. Fill a large bowl with ice cubes and water.
3. Add the green beans to the boiling water and blanch for 3 minutes, then remove with tongs or a strainer and immediately plunge them into the ice bath. Once cool, drain.
4. In a small bowl, whisk together the olive oil, remaining 3 tablespoons of vinegar, mustard, thyme, salt, and pepper.
5. In a large bowl, combine the lettuce, tuna, olives, tomato, and scallions. Add half of the dressing and toss to coat.
6. Arrange the lettuce mixture on serving plates. Divide the potatoes, green beans, and eggs on top. Drizzle with the remaining dressing.

NUTRITION: Calories: 373 Fat: 23g Protein: 18g Carbohydrates: 25g

2.  Algerian Carrot Slaw

Preparation time: 50 minutes

Cooking time: 0 minutes

Servings: 6

INGREDIENTS:

• ¼ cup extra-virgin olive oil
• Juice of ½ lemon
• 2 tablespoons cider vinegar
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• Pinch smoked paprika
• Pinch red pepper flakes (optional)
• 1-pound carrots, shredded
• 2 fennel bulbs, trimmed and shredded
• 1/3 cup chopped pitted olives
• 1/3 cup thinly sliced oil-packed sun-dried tomatoes
• ¼ cup chopped fresh flat-leaf parsley

DIRECTIONS:

1. In a small bowl, whisk together the olive oil, lemon juice, vinegar, salt, black pepper, paprika, and red pepper flakes (if using).
2. In a large bowl, combine the carrots, fennel, olives, and sun-dried tomatoes. Add the dressing and toss well to coat. Chill for 30 minutes, then garnish with the parsley.

NUTRITION: Calories: 159 Fat: 11g Protein: 2g Carbohydrates: 15g

3.  Tabbouleh (Lebanese Parsley and Bulgur Salad)

Preparation time: 15 minutes

Cooking time: 20 minutes

Servings: 4

INGREDIENTS:

• 1 cup bulgur
• 4 plum tomatoes, diced, juices reserved
• 2 cups finely chopped fresh flat-leaf parsley
• 4 scallions, chopped
• ¼ cup extra-virgin olive oil
• Juice of 2 lemons
• 2 tablespoons finely chopped fresh mint
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper

DIRECTIONS:

1. In a saucepan, prepare the bulgur according to package directions. Drain thoroughly, transfer to a large bowl, and set aside to cool. Once cool, add the tomatoes with their juices, parsley, and scallions.
2. In a small bowl, whisk together the olive oil, lemon juice, mint, salt, and pepper. Pour the dressing over the bulgur mixture and toss to coat.

NUTRITION: Calories: 271 Fat: 14g Protein: 6g Carbohydrates: 34g

4.  Cucumber and Red Onion Salad

Preparation time: 15 minutes

Cooking time: 0 minutes

Servings: 4

INGREDIENTS:

• ¼ cup extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Pinch salt
• Freshly ground black pepper
• 2 cucumbers, peeled and sliced
• ½ red onion, thinly sliced

DIRECTIONS:

1. In a small bowl, whisk together the olive oil, vinegar, and oregano. Season with the salt and pepper to taste.
2. In a bowl, combine the cucumbers and red onion. Add the dressing and toss well to coat.

NUTRITION: Calories: 143 Fat: 14g Protein: 1g Carbohydrates: 4g

1.  Low Sodium Vegetable Soup

Preparation time: 15 minutes

Cooking time: 15 minutes

Servings: 4

INGREDIENTS:

• 3 cups low-sodium vegetable broth
• ½ cup spinach, chopped
• 1/3 cup broccoli, chopped
• 2 potatoes, chopped
• ¼ cup low-fat yogurt
• 2 oz. green beans, cooked
• 1 teaspoon cayenne pepper
• 1 tomato, roughly chopped

DIRECTIONS:

1. In a saucepan, add in the vegetable broth and bring it to a boil. Add the tomatoes, green beans, and cayenne pepper.
2. Cook the ingredients and simmer for 5 minutes. Add the lettuce, yogurt, broccoli, and tomato after this. For 10 minutes, boil the broth.

NUTRITION: Calories 144 Protein 6.6g Carbohydrates 28.1g Fat 0.6g

2.  Lentil Soup

Preparation time: 15 minutes

Cooking time: 20 minutes

Servings: 4

INGREDIENTS:

• ½ onion, diced
• 1 cup lentils
• 7 cups low-sodium chicken broth
• 1 teaspoon chili flakes
• ½ teaspoon chili powder
• 1 bell pepper, chopped
• 1 tablespoon margarine
• 1 tablespoon tomato paste

DIRECTIONS:

1. Toss margarine in the saucepan and melt it. Then add bell pepper and onion. Cook the vegetables until the onion is light brown.
2. After this, add lentil and tomato paste. Mix up the ingredients. Add chicken broth, chili powder, and chili flakes. Stir the soup well and close the lid. Cook the soup for 15 minutes on medium heat.

NUTRITION: Calories 240 Protein 16.6g Carbohydrates 35.1g Fat 3.5g

3.  Pumpkin Cream Soup

Preparation time: 15 minutes

Cooking time: 18 minutes

Servings: 5

INGREDIENTS:

• 1-pound pumpkin, chopped
• 1 teaspoon ground cumin
• ½ cup cauliflower, chopped
• 4 cups of water
• 1 teaspoon ground turmeric
• ½ teaspoon ground nutmeg
• 1 tablespoon fresh dill, chopped
• 1 teaspoon olive oil
• ½ cup skim milk

DIRECTIONS:

1. Roast the pumpkin with olive oil in the saucepan for 3 minutes. Then stir well and add cauliflower, cumin, turmeric, nutmeg, and water.
2. Close the lid and cook the soup on medium mode for 15 minutes or until the pumpkin is soft. Then blend the mixture until smooth and add skim milk. Remove the soup from heat and top with dill.

NUTRITION: Calories 56 Protein 2.2g Carbohydrates 10g Fat 1.4g

1.  Italian Chicken Meatballs

Preparation Time: 20 minutes

Cooking Time: 32 minutes  

Servings: 20

INGREDIENTS:

• 3 tomatoes
• Kosher salt
• ½ cup of freshly chopped parsley
• 1 teaspoon of dry oregano
• Kosher salt
• ½ teaspoon of fresh thyme
• ¼ teaspoon of sweet paprika
• 1 red onion
• 1 lb. of ground chicken
• ½ minced garlic cloves
• Black pepper
• 1 raw egg
• ¼ cup of freshly grated parmesan cheese
• Extra virgin olive oil.

DIRECTIONS:

1. Heat the oven to 375 degrees and get a cooking pan. Coat with extra virgin olive oil and set aside.
2. Get a large bowl and mix your tomatoes with kosher salt and thinly chopped onions.
3. Add half of your fresh thyme and sprinkle a little extra virgin olive oil on it again.
4. Transfer this to your cooking and use a spoon to spread. Add ground chicken to the mixing bowl you recently used, and add egg, parmesan cheese and oregano.
5. Include paprika, garlic, the other half of thyme, chopped parsley and black pepper.
6. Sprinkle a little amount of extra virgin olive oil on it, and mix till the meatball mixture is combined. Form about 1 ½ inch chicken meatballs with the mixture and cut it all to this size.
7. Get another cooking pan and arrange these meatballs in it. Add tomatoes and onions, and blend them with the meatballs. Bake in your preheated oven for about 30 min.
8. Your meatballs should turn golden brown, you can make them more colorful by removing them and coating them with extra virgin olive oil before you continue baking.
9. But that is not necessary. A couple of minutes after this, your meatballs cam is served.
10. No surprises, your tomatoes are fast falling.

NUTRITION: 79 kcal, 74.7mg of sodium, 1.4g of sugar, 301.1g of potassium, 0.92g of fiber, 44.2mg of calcium, 0.94g of iron, 4.1g of carbs, 7.8g of protein.

2.  Classic Chicken Cooking with Tomatoes & Tapenade

Preparation Time: 25 minutes

Cooking Time: 25 minutes  

Servings: 2

INGREDIENTS: 

• 4-5 oz. chicken breasts, boneless and skinless 
• ¼-tsp salt (divided) 
• 3-tbsp fresh basil leaves, chopped (divided) 
• 1-tbsp olive oil 
• 1½-cups cherry tomatoes, halved 
• ¼-cup olive tapenade

DIRECTIONS:

1. Arrange the chicken on a sheet of glassine or waxed paper. Sprinkle half of the salt and a third of the basil evenly over the chicken.
2. Press lightly, and flip over the chicken pieces. Sprinkle the remaining salt and another third of the basil. Cover the seasoned chicken with another sheet of waxed paper.
3. By using a meat mallet or rolling pin, pound the chicken to a half-inch thickness.
4. Heat the olive oil in a 12-inch skillet placed over medium-high heat. Add the pounded chicken breasts.
5. Cook for 6 minutes on each side until the chicken turns golden brown with no traces of pink in the middle. Transfer the browned chicken breasts in a platter, and cover to keep them warm.
6. In the same skillet, add the olive tapenade and tomatoes. Cook for 3 minutes until the tomatoes just begin to be tender.
7. To serve, pour over the tomato-tapenade mixture over the cooked chicken breasts, and top with the remaining basil.

NUTRITION: Calories: 190, Fats: 7g, Dietary Fiber: 1g, Carbohydrates: 6g, Protein: 26g

3.  Turkish Turkey Mini Meatloaves

Preparation Time: 15 minutes

Cooking Time: 20 minutes  

Servings: 2

INGREDIENTS:

• 1-lb. ground turkey breast 
• 1-pc egg 
• ¼-cup whole-wheat breadcrumbs, crushed 
• ¼-cup feta cheese, plus more for topping 
• ¼-cup Kalamata olives, halved 
• ¼-cup fresh parsley, chopped 
• ¼-cup red onion, minced 
• ¼-cup + 2-tbsp hummus (refer to Homemade Hummusrecipe) 
• 2-cloves garlic, minced 
• ½-tsp dried basil 
• ¼- tsp. dried oregano 
• Salt & pepper
• ½-pc small cucumber, peeled, seeded, and chopped 
• 1-pc large tomato, chopped 
• 3-tbsp fresh basil, chopped 
• ½-lemon, juice 
• 1-tsp extra-virgin olive oil 
• Salt & pepper

DIRECTIONS:

1. Preheat your oven to 425 ºF.
2. Line a 5″x9″ baking sheet with foil, and spray the surfaces with non-stick grease. Set aside.
3. Except for the ¼-cup hummus, combine and mix all the turkey meatloaf ingredients in a large mixing bowl. Mix well until fully combined.
4. Divide mixture equally into 4 portions. Form the portions into loaves. Spread a tablespoon of the remaining hummus on each meatloaf. Place the loaves on the greased baking sheet.
5. Bake for 20 minutes until the loaves no longer appear pink in the center. (Ensure the meatloaf cooks through by inserting a meat thermometer and the reading reaches 165 ºF.)
6. Combine and mix all the topping ingredients in a small mixing bowl. Mix well until fully combined.
7. To serve, spoon the topping over the cooked meatloaves.

NUTRITION: Calories: 130, Fats: 7g, Dietary Fiber: 4g, Carbohydrates: 14g, Protein: 6g

1.  Dill Chutney Salmon  

Preparation Time: 5 minutes

Cooking Time: 3 minutes

Serving: 2 

INGREDIENTS:  

• Chutney:
• ¼ cup fresh dill
• ¼ cup extra virgin olive oil
• Juice from ½ lemon
• Sea salt, to taste
• Fish:
• 2 cups water
• 2 salmon fillets
• Juice from ½ lemon
• ¼ teaspoon paprika
• Salt and freshly ground pepper to taste 

DIRECTION:  

1. Pulse all the chutney ingredients in a food processor until creamy. Set aside.
2. Add the water and steamer basket to the Instant Pot. Place salmon fillets, skin-side down, on the steamer basket. Drizzle the lemon juice over salmon and sprinkle with the paprika.
3. Secure the lid. Select the Manual mode and set the cooking time for 3 minutes at High Pressure.
4. Once cooking is complete, do a quick pressure release. Carefully open the lid.
5. Season the fillets with pepper and salt to taste. Serve topped with the dill chutney.

NUTRITION: Calories 636, 41g fat, 65g protein

2.  Garlic-Butter Parmesan Salmon and Asparagus  

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Serving: 2 

INGREDIENTS:

• 2 (6-ounce / 170-g) salmon fillets, skin on and patted dry
• Pink Himalayan salt
• Freshly ground black pepper, to taste
• 1 pound (454 g) fresh asparagus, ends snapped off
• 3 tablespoons almond butter
• 2 garlic cloves, minced           
• ¼ cup grated Parmesan cheese

DIRECTION:  

1. Prep oven to 400ºF (205ºC). Line a baking sheet with aluminum foil.
2. Season both sides of the salmon fillets.
3. Situate salmon in the middle of the baking sheet and arrange the asparagus around the salmon.
4. Heat the almond butter in a small saucepan over medium heat.
5. Cook minced garlic
6. Drizzle the garlic-butter sauce over the salmon and asparagus and scatter the Parmesan cheese on top.
7. Bake in the preheated oven for about 12 minutes. You can switch the oven to broil at the end of cooking time for about 3 minutes to get a nice char on the asparagus.
8. Let cool for 5 minutes before serving.

NUTRITION: Calories 435, 26g fat, 42g protein

1.  White Pizza with Prosciutto and Arugula

Preparation Time: 10 minutes  

Cooking Time: 15 minutes  

Servings: 6  

INGREDIENTS:     

• 1 lb. prepared pizza dough
• ½ cup ricotta cheese
• 1 tbsp. garlic, minced
• 1 cup grated mozzarella cheese
• 3 oz. prosciutto, thinly sliced
• ½ cup fresh arugula
• ½ tsp. freshly ground black pepper

DIRECTIONS:

1. Preheat the oven to 450°F. Roll out the pizza dough on a floured surface. Put the pizza dough on a parchment-lined baking sheet or pizza sheet. Put the dough in the oven and bake for 8 minutes.
2. In a small bowl, mix together the ricotta, garlic, and mozzarella. Remove the pizza dough from the oven and spread the cheese mixture over the top.
3. Bake for another 5 to 6 minutes. Top the pizza with prosciutto, arugula, and pepper; serve warm.

NUTRITION: Calories: 273 Protein: 12.3g Carbs: 34g Fat: 11g 

2.  Za’atar Pizza

Preparation Time: 10 minutes  

Cooking Time: 15 minutes  

Servings: 5  

INGREDIENTS:     

• 1 sheet puff pastry
• ¼ cup extra-virgin olive oil
• 1/3 cup za’atar seasoning

DIRECTIONS:

1. Preheat the oven to 350°F. Put the puff pastry on a parchment-lined baking sheet. Cut the pastry into desired slices.
2. Brush the pastry with olive oil. Sprinkle with the za’atar. Put the pastry in the oven and bake for 10 to 12 minutes or until edges are lightly browned and puffed up. Serve warm or at room temperature.

NUTRITION: Calories: 153 Protein: 10.3g Carbs: 21g Fat: 10g 

3.  Broccoli Cheese Burst Pizza  

Preparation Time: 20 minutes  

Cooking Time: 5 minutes  

Servings: 6  

INGREDIENTS:     

• 1 cup mozzarella cheese, shredded 
• 2/3 cup ricotta cheese 
• 2 tsp. avocado oil 
• 1 large whole-wheat pizza crust
• ¼ cup basil, chopped 
• 1 ½ cups broccoli florets, chopped 
• ½ tsp. garlic powder 
• Cornmeal (for dusting) 
• 1 ½ cups corn kernels 
• Ground black pepper and salt, to taste 

DIRECTIONS: 

1. Preheat your oven at 400°F. Take a baking sheet, line it with parchment paper. Grease it with some avocado oil. Spread some cornmeal over the baking sheet
2. In a mixing bowl, combine the corn, broccoli, ricotta, mozzarella, scallions, garlic powder, basil, black pepper and salt. 
3. Place the pizza crust on the baking sheet. Add the topping mixture on top and bake until the top is light brown, for 12-15 minutes.  Slice and serve warm!  

NUTRITION: Calories 417 Fat 11g Carbs 53g Protein 19g   

1.  Walnut and Ricotta Spaghetti

Preparation time: 15 minutes

Cooking time: 10 minutes

Servings: 6

INGREDIENTS:

• 1 pound (454 g) cooked whole-wheat spaghetti
• 2 tablespoons extra-virgin olive oil
• 4 cloves garlic, minced
• ¾ cup walnuts, toasted and finely chopped
• 2 tablespoons ricotta cheese
• ¼ cup flat-leaf parsley, chopped
• ½ cup grated Parmesan cheese
• Sea salt and freshly ground pepper, to taste

DIRECTIONS:

1. Reserve a cup of spaghetti water while cooking the spaghetti. Heat the olive oil in a nonstick skillet over medium-low heat or until shimmering.
2. Add the garlic and sauté for a minute or until fragrant. Pour the spaghetti water into the skillet and cook for 8 more minutes. Turn off the heat and mix in the walnuts and ricotta cheese.
3. Put the cooked spaghetti on a large serving plate, then pour the walnut sauce over. Spread with parsley and Parmesan, then sprinkle with salt and ground pepper. Toss to serve.

NUTRITION: Calories: 264 Fat: 16.8g Protein: 8.6g Carbs: 22.8g

2.  Butternut Squash, Spinach, and Cheeses Lasagna

Preparation time: 15 minutes

Cooking time: 3 hours & 45 minutes

Servings: 4-6

INGREDIENTS:

• 2 tablespoons extra-virgin olive oil, divided
• 1 butternut squash, halved lengthwise and deseeded
• ½ teaspoon sage
• ½ teaspoon sea salt
• ¼ teaspoon ground black pepper
• ¼ cup grated Parmesan cheese
• 2 cups ricotta cheese
• ½ cup unsweetened almond milk
• 5 layers whole-wheat lasagna noodles (about 12 ounces / 340 g in total)
• 4 ounces (113 g) fresh spinach leaves, divided
• ½ cup shredded part skim Mozzarella, for garnish

DIRECTIONS:

1. Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper. Brush 1 tablespoon of olive oil on the cut side of the butternut squash, then place the squash on the baking sheet.
2. Bake in the preheated oven for 45 minutes or until the squash is tender. Allow to cool until you can handle it, then scoop the flesh out and put the flesh in a food processor to purée.
3. Combine the puréed butternut squash flesh with sage, salt, and ground black pepper in a large bowl. Stir to mix well.
4. Combine the cheeses and milk in a separate bowl, then sprinkle with salt and pepper, to taste.
5. Grease the slow cooker with 1 tablespoon of olive oil, then add a layer of lasagna noodles to coat the bottom of the slow cooker.
6. Spread half of the squash mixture on top of the noodles, then top the squash mixture with another layer of lasagna noodles.
7. Spread half of the spinach over the noodles, then top the spinach with half of cheese mixture. Repeat with remaining 3 layers of lasagna noodles, squash mixture, spinach, and cheese mixture.
8. Top the cheese mixture with Mozzarella, then put the lid on and cook on low for 3 hours or until the lasagna noodles are al dente. Serve immediately.

NUTRITION: Calories: 657 Fat: 37.1g Protein: 30.9g Carbs: 57.2g

1.  Simple Italian Dressing

Preparation Time: 5 Minutes

Cooking Time: 0 Minutes

Servings: 12

INGREDIENTS:

• ½ cup extra-virgin olive oil
• ¼ cup red wine vinegar
• 1 teaspoon dried Italian seasoning
• 1 teaspoon Dijon mustard
• ¼ teaspoon salt
• ¼ teaspoon freshly ground black pepper
• 1 garlic clove, minced

DIRECTIONS:

1. Place all the fixings in a mason jar then cover. Shake vigorously for 1 minute until completely mixed.
2. Store in the refrigerator for up to 1 week.

NUTRITION: Calories: 80 Fat: 8.6g Protein: 0g Carbs: 0g Fiber: 0g Sodium: 51m

2.  Ranch-Style Cauliflower Dressing

Preparation Time: 10 Minutes

Cooking Time: 0 Minutes

Servings: 8

INGREDIENTS:

• 2 cups frozen cauliflower, thawed
• ½ cup unsweetened plain almond milk
• 2 tablespoons apple cider vinegar
• 2 tablespoons extra-virgin olive oil
• 1 garlic clove, peeled
• 2 teaspoons finely chopped fresh parsley
• 2 teaspoons finely chopped scallions (both white and green parts)
• 1 teaspoon finely chopped fresh dill
• ½ teaspoon onion powder
• ½ teaspoon Dijon mustard
• ½ teaspoon salt
• ¼ teaspoon freshly ground black pepper

DIRECTIONS:

1. Place all the fixings in a blender then pulse until creamy and smooth.
2. Serve instantly, or handover to an airtight container to refrigerate for up to 3 days.

NUTRITION: Calories: 41 Fat: 3.6g Protein: 1.0g Carbs: 1.9g Fiber: 1.1g Sodium: 148mg

1.  Stuffed Celery  

Preparation Time: 15 Minutes

Cooking Time: 20 Minutes

Servings: 3

INGREDIENTS:

• Olive oil
• 1 clove garlic, minced
• 2 tbsp Pine nuts
• 2 tbsp dry-roasted sunflower seeds
• ¼ cup Italian cheese blend, shredded
• 8 stalks celery leaves
• 1 (8-ounce) fat-free cream cheese
• Cooking spray

DIRECTIONS:

1. Sauté garlic and pine nuts over a medium setting for the heat until the nuts are golden brown. Cut off the wide base and tops from celery.
2. Remove two thin strips from the round side of the celery to create a flat surface.
3. Mix Italian cheese and cream cheese in a bowl and spread into cut celery stalks.
4. Sprinkle half of the celery pieces with sunflower seeds and a half with the pine nut mixture. Cover mixture and let stand for at least 4 hours before eating.

NUTRITION: Calories: 64 Carbs: 2g Fat: 6g Protein: 1g

2.  Butternut Squash Fries  

Preparation Time: 5 Minutes

Cooking Time: 10 Minutes

Servings: 2

INGREDIENTS:

• 1 Butternut squash
• 1 tbsp Extra virgin olive oil
• ½ tbsp Grapeseed oil
• 1/8 tsp Sea salt

DIRECTIONS:

1. Remove seeds from the squash and cut into thin slices. Coat with extra virgin olive oil and grapeseed oil. Add a sprinkle of salt and toss to coat well.
2. Arrange the squash slices onto three baking sheets and bake for 10 minutes until crispy.

NUTRITION: Calories: 40 Carbs: 10g Fat: 0g Protein: 1g 

3.  Dried Fig Tapenade  

Preparation Time: 5 Minutes

Cooking Time: 0 Minutes

Servings: 1

INGREDIENTS:

• 1 cup Dried figs
• 1 cup Kalamata olives
• ½ cup Water
• 1 tbsp Chopped fresh thyme
• 1 tbsp extra virgin olive oil
• ½ tsp Balsamic vinegar

DIRECTIONS:

1. Prepare figs in a food processor until well chopped, add water, and continue processing to form a paste.
2. Add olives and pulse until well blended. Add thyme, vinegar, and extra virgin olive oil and pulse until very smooth. Best served with crackers of your choice.

NUTRITION: Calories: 249 Carbs: 64g Fat: 1g Protein: 3g 

1.  Feta Cheesecake 

Preparation Time: 30 Minutes

Cooking Time: 90 Minutes

Servings: 12

INGREDIENTS:

• 2 cups graham cracker crumbs (about 30 crackers)
• ½ tsp ground cinnamon 
• 6 tbsps. unsalted butter, melted
• ½ cup sesame seeds, toasted 
• 12 ounces cream cheese, softened
• 1 cup crumbled feta cheese
• 3 large eggs
• 1 cup of sugar
• 2 cups plain yogurt
• 2 tbsps. grated lemon zest
• 1 tsp vanilla

DIRECTIONS:

1. Set the oven to 350°F. 
2. Mix the cracker crumbs, butter, cinnamon, and sesame seeds with a fork. Move the combination to a springform pan and spread until it is even. Refrigerate.
3. In a separate bowl, mix the cream cheese and feta. With an electric mixer, beat both kinds of cheese together. Add the eggs one after the other, beating the mixture with each new addition. Add sugar, then keep beating until creamy. Mix in yogurt, vanilla, and lemon zest.
4. Bring out the refrigerated springform and spread the batter on it. Then place it in a baking pan. Pour water in the pan till it is halfway full. 
5. Bake for about 50 minutes. Remove cheesecake and allow it to cool. Refrigerate for at least 4 hours. 
6. It is done. Serve when ready.

NUTRITION: Calories: 98kcal Carbs: 7g Fat: 7g Protein: 3g  

2.  Pear Croustade 

Preparation Time: 30 Minutes

Cooking Time: 60 Minutes

Servings: 10

INGREDIENTS:

• 1 cup plus 1 tbsp. all-purpose flour, divided
• 4 ½ tbsps. sugar, divided  
• 1/8 tsp salt 
• 6 tbsps. unsalted butter, chilled, cut into ½ inch cubes 
• 1 large-sized egg, separated
• 1 1/2 tbsps. ice-cold water 
• 3 firm, ripe pears (Bosc), peeled, cored, sliced into ¼ inch slices 1 tbsp. fresh lemon juice
• 1/3 tsp ground allspice 
• 1 tsp anise seeds

DIRECTIONS:

1. Pour 1 cup of flour, 1 ½ Tbsps. of sugar, butter, and salt into a food processor and combine the ingredients by pulsing.
2. Whisk the yolk of the egg and ice water in a separate bowl. Mix the egg mixture with the flour mixture. It will form a dough, wrap it, and set aside for an hour.
3. Set the oven to 400°F. 
4. Mix the pear, sugar, leftover flour, allspice, anise seed, and lemon juice in a large bowl to make a filling.
5. Arrange the filling on the center of the dough.
6. Bake for about 40 minutes. Cool for about 15 minutes before serving.

NUTRITION: Calories: 498kcal Carbs: 32g Fat: 32g Protein: 18g