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Greek yogurt

Fresh berries (strawberries, blueberries, raspberries)

Honey or agave syrup

Granola

Chopped nuts (almonds, walnuts)

Optional: a sprinkle of cinnamon

 Instructions: Layer Greek yogurt with fresh berries, a drizzle of honey or agave syrup, and granola in a glass or bowl. Top with chopped nuts and a sprinkle of cinnamon if desired. 

Mediterranean Veggie Omelet Ingredients:

2-3 eggs

1/4 cup chopped spinach

1/4 cup diced tomatoes

1/4 cup chopped bell peppers

Feta cheese

Fresh herbs (parsley, oregano)

Salt and pepper to taste

Olive oil

Instructions:

• Whisk eggs in a bowl and season with salt and pepper.
• Heat olive oil in a non-stick skillet. Add chopped spinach, tomatoes, and bell peppers, cooking until the vegetables soften.
• Pour the beaten eggs over the veggies. Cook until the omelette sets, lifting the edges to let uncooked eggs flow underneath.
• Sprinkle crumbled feta cheese and fresh herbs on one half of the omelette. Fold the other half over the filling and cook for a minute more.
• Slide the omelette onto a plate and serve hot.

These recipes are not only delicious but also reflective of the vibrant and healthy Mediterranean diet. Adjust ingredients and seasonings according to your taste preferences.

Hummus Wrap Ingredients:

Whole wheat or spinach tortilla wrap

Hummus

Sliced cucumbers

Sliced tomatoes

Sliced red bell peppers

Mixed salad greens

Olives

Feta cheese (optional)

Lemon juice (optional)

Instructions:

• Spread a layer of hummus on the tortilla wrap.
• Layer the sliced cucumbers, tomatoes, red bell peppers, salad greens, olives, and feta cheese (if using).
• Optionally, sprinkle with a bit of lemon juice for added tanginess.
• Roll the tortilla into a wrap and slice it in half. Enjoy immediately or wrap it in foil for later.

Grilled Mediterranean Chicken Skewers Ingredients:

Chicken breast or thighs, cut into chunks

Cherry tomatoes

Red onion, cut into chunks

Bell peppers, cut into chunks

Zucchini, sliced

Olive oil

Lemon juice

Garlic, minced

Oregano, thyme, salt, and pepper

Instructions:

• In a bowl, mix olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
• Thread the chicken chunks and vegetables onto skewers.
• Brush the skewers with the prepared marinade.
• Grill the skewers on medium-high heat for about 10-15 minutes, turning occasionally until the chicken is cooked through and vegetables are charred.

Mediterranean Baked Cod

Ingredients:

4 cod fillets

1 lemon, sliced

4 cloves garlic, minced

2 tablespoons olive oil

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon paprika

Salt and pepper to taste

Fresh parsley, chopped for garnish

Cherry tomatoes (optional)

Instructions:

• Preheat the oven to 375°F (190°C). Grease a baking dish.
• Pat dry the cod fillets and place them in the baking dish.
• In a small bowl, mix together the minced garlic, olive oil, oregano, thyme, paprika, salt, and pepper.
• Brush the cod fillets with the olive oil mixture. Place lemon slices on top of each fillet.
• Optional: Add cherry tomatoes to the baking dish for extra flavor.
• Bake for about 15-20 minutes or until the fish is cooked through and flakes easily with a fork.
• Garnish with chopped fresh parsley before serving

Greek Orzo Salad

Ingredients:

1 cup orzo pasta, cooked and cooled

Cucumber, diced

Cherry tomatoes, halved

Red onion, thinly sliced

Kalamata olives, pitted and halved

Feta cheese, crumbled

Fresh parsley, chopped

Olive oil

Lemon juice

Red wine vinegar

Salt and pepper to taste

Instructions:

• In a large bowl, combine the cooked and cooled orzo with diced cucumber, halved cherry tomatoes, thinly sliced red onion, Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
• In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, salt, and pepper. Drizzle the dressing over the salad and toss to combine.
• Refrigerate the salad for at least 30 minutes before serving to allow the flavours to meld.

Tuna and Tomato Frittata:

Ingredients:

6 large eggs

1 can (about 5 ounces) tuna, drained

1 cup cherry tomatoes, halved

1 cup fresh spinach, chopped

1/4 cup feta cheese, crumbled

1/4 cup red onion, finely chopped

2 tablespoons olive oil

1 clove garlic, minced

Salt and pepper to taste

Fresh herbs (such as parsley or chives) for garnish (optional)

Instructions:

• Preheat Oven: Preheat your oven broiler.
• Prepare Ingredients: In a bowl, whisk together the eggs. Drain the tuna and flake it with a fork. Chop the fresh spinach, halve the cherry tomatoes, crumble the feta cheese, and finely chop the red onion.
• Cook Vegetables: In an oven-safe skillet, heat olive oil over medium heat. Add minced garlic and chopped red onion, sautéing until softened.
• Add Tuna and Spinach: Add the flaked tuna and chopped spinach to the skillet. Cook for an additional 2-3 minutes until the spinach wilts.
• Pour Eggs: Pour the whisked eggs over the tuna and vegetable mixture in the skillet. Allow the eggs to set around the edges.
• Add Tomatoes and Feta: Sprinkle halved cherry tomatoes and crumbled feta cheese over the top of the frittata.
• Broil: Transfer the skillet to the preheated oven broiler. Broil for 3-5 minutes or until the top is set and slightly golden.
• Season and Garnish: Season the frittata with salt and pepper to taste. Garnish with fresh herbs if desired.
• Serve: Carefully remove the skillet from the oven. Slice the frittata into wedges and serve hot.

Shrimp and Avocado Salad:

Ingredients:

1 pound large shrimp, peeled and DE-veined

2 avocados, diced

1 cup cherry tomatoes, halved

1 cucumber, diced

1/4 cup red onion, finely chopped

1/4 cup fresh cilantro, chopped

Juice of 2 limes

2 tablespoons olive oil

Salt and pepper to taste

Optional: Red pepper flakes for a bit of heat

Instructions:

• Cook Shrimp: Bring a pot of salted water to a boil. Add the shrimp and cook for 2-3 minutes or until they turn pink and opaque. Drain and rinse under cold water to stop the cooking process.
• Prepare Vegetables: In a large bowl, combine diced avocados, halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped cilantro.
• Add Shrimp: Cut the cooked shrimp into bite-sized pieces and add them to the bowl with the vegetables.
• Make Dressing: In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Adjust the seasoning to taste. If you like a bit of heat, you can add red pepper flakes.
• Combine and Toss: Pour the dressing over the shrimp and vegetable mixture. Gently toss everything together until well combined.
• Chill and Serve: Refrigerate the salad for at least 30 minutes to allow the flavours to meld. Serve chilled, and you can garnish with additional cilantro or lime wedges if desired.

Mango and Shrimp Summer Rolls:

Ingredients:

8 rice paper wrappers

16 large shrimp, cooked and peeled

1 ripe mango, peeled, pitted, and julienne d

1 cucumber, julienne d

1 carrot, julienne d

1 cup rice vermicelli noodles, cooked and cooled

Fresh mint leaves

Fresh cilantro leaves

Lettuce leaves (such as Bibb or butter lettuce)

Dipping Sauce:

1/4 cup hoisin sauce

2 tablespoons peanut butter

1 tablespoon soy sauce

1 tablespoon lime juice

1 teaspoon Sriracha (optional for heat)

2 tablespoons water (adjust for desired consistency)

Instructions:

• Prepare Shrimp: Cook the shrimp by boiling or grilling. Peel and de-vein, leaving the tails on.
• Prepare Ingredients: Julienne the mango, cucumber, and carrot. Cook the rice vermicelli noodles according to the package instructions and let them cool.
• Prepare Dipping Sauce: In a bowl, whisk together hoisin sauce, peanut butter, soy sauce, lime juice, and Sriracha. Add water gradually until you achieve the desired dipping sauce consistency. Set aside.
• Soften Rice Paper Wrappers: Fill a large shallow bowl with warm water. Dip each rice paper wrapper into the water for about 10 seconds or until it becomes pliable.
• Assemble Summer Rolls: Place a softened rice paper wrapper on a clean surface. In the center, layer lettuce leaves, julienne d mango, cucumber, and carrot, a small portion of rice vermicelli noodles, 2 shrimp, and a few mint and cilantro leaves.
• Roll Up: Fold the sides of the wrapper over the filling, then fold the bottom over the filling and tightly roll the entire wrapper.
• Repeat: Repeat the process with the remaining ingredients.
• Serve: Serve the Mango and Shrimp Summer Rolls immediately with the prepared dipping sauce.

Cold Soba Noodle Salad with Salmon:

Ingredients:

For the Salad:

8 ounces soba noodles

2 cups shredded Napa cabbage

1 cucumber, julienned

1 carrot, julienned

1/2 cup edamame, shelled

4 green onions, thinly sliced

1/4 cup cilantro, chopped

1 tablespoon sesame seeds (optional for garnish)

For the Salmon:

2 salmon fillets (about 6 ounces each)

2 tablespoons soy sauce

1 tablespoon honey

1 tablespoon sesame oil

1 tablespoon rice vinegar

1 teaspoon grated ginger

1 clove garlic, minced

For the Dressing:

1/4 cup soy sauce

2 tablespoons sesame oil

2 tablespoons rice vinegar

1 tablespoon honey

1 teaspoon grated ginger

1 teaspoon Sriracha (optional for heat)

Instructions:

• Cook Soba Noodles: Cook the soba noodles according to the package instructions. Drain, rinse under cold water, and set aside.
• Prepare Salmon Marinade: In a bowl, whisk together soy sauce, honey, sesame oil, rice vinegar, grated ginger, and minced garlic. Marinate the salmon fillets in this mixture for at least 15-20 minutes.
• Cook Salmon: Preheat a grill or grill pan over medium-high heat. Grill the salmon for about 3-4 minutes per side or until cooked through. Alternatively, you can bake the salmon in the oven at 400°F (200°C) for about 12-15 minutes.
• Prepare Vegetables: In a large bowl, combine shredded Napa cabbage, julienned cucumber, julienned carrot, edamame, sliced green onions, and chopped cilantro.
• Make Dressing: In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, grated ginger, and Sriracha (if using).
• Assemble Salad: Add the cooked and cooled soba noodles to the bowl of vegetables. Pour the dressing over the noodles and vegetables, tossing everything together until well combined.
• Serve: Divide the noodle and vegetable mixture among serving plates. Top each plate with a grilled salmon fillet. Garnish with sesame seeds if desired.
• Enjoy: Serve the Cold Soba Noodle Salad with Salmon immediately. It's a refreshing and flavorful meal, perfect for a light lunch or dinner.

Pan-Seared Lemon Herb Salmon with Roasted Vegetables:

Ingredients:

For Salmon:

2 salmon fillets

Zest and juice of 1 lemon

2 tablespoons fresh dill, chopped

Salt and pepper to taste

Olive oil for cooking

For Roasted Vegetables:

Assorted vegetables (e.g., bell peppers, zucchini, cherry tomatoes)

Olive oil

Garlic powder, salt, and pepper to taste

Instructions:

• Preheat the oven to 400°F (200°C).
• In a bowl, mix lemon zest, lemon juice, chopped dill, salt, and pepper. Coat salmon fillets with this mixture.
• Heat olive oil in a skillet over medium-high heat. Sear the salmon fillets for 3-4 minutes on each side until golden brown and cooked through.
• Place the assorted vegetables on a baking sheet. Drizzle with olive oil and season with garlic powder, salt, and pepper. Roast in the oven for 15-20 minutes or until vegetables are tender.
• Serve the pan-seared lemon herb salmon over a bed of roasted vegetables.

Baked Lemon Garlic Cod with Quinoa and Asparagus:

Ingredients:

For Cod:

2 cod fillets

Zest and juice of 1 lemon

3 cloves garlic, minced

2 tablespoons olive oil

Salt and pepper to taste

For Quinoa and Asparagus:

1 cup quinoa, cooked

1 bunch asparagus, trimmed

2 tablespoons olive oil

Salt and pepper to taste

Instructions:

• Preheat the oven to 400°F (200°C).
• In a bowl, mix lemon zest, lemon juice, minced garlic, olive oil, salt, and pepper. Coat cod fillets with this mixture.
• Place cod fillets on a baking sheet lined with parchment paper. Bake for 15-20 minutes or until the cod is cooked through.
• Toss asparagus with olive oil, salt, and pepper. Arrange on the same baking sheet as the cod.
• Bake the asparagus alongside the cod for the last 10 minutes or until tender.
• Serve the baked lemon garlic cod over a bed of cooked quinoa with roasted asparagus on the side.