Author Archives: admin

Traditional Greek Asparagus Omelet

Ingredients8-9 thin asparagus spears or 5-6 thicker ones trim ends by bending them)1 tablespoon olive oil2 medium eggs2 tablespoons milkfreshly ground pepperthick kosher salt InstructionsIn a small pot boil the asparagus for 5 minutes. DrainIn a small pan (about 8 inch diameter) warm up the olive oil on low heatOnce hot sauté the asparagus for […]

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Roasted Potatoes with Tahini Dressing and Falafel

Ingredients2 lbs small white and red potatoes, cut in half2 sweet potatoes, cut into chunks1/4 cup olive oil2 TBS of za’atar1 red bell pepper, sliced (any color will do)1/2 large onion slicedSea salt & pepper, to tasteSweet Tahini Sauce:1/2 cup tahiniJuice of 1 lemon1 Tablespoon honey2 Tablespoons extra virgin olive oil1/4 teaspoon salt1/4 teaspoon pepper1/4-1/2 […]

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Moroccan Fish Stew with Fresh Herbs

Ingredients4 tablespoons extra virgin olive oil1 onion, cut into thin rounds2 peppers, cut into small strips4 garlic clovesjuice of one lemon1 cup water3 medium sized potatoes, peeled and cut into thin rounds20 pitted kalamata olives1 cup fresh parsley, chopped½ cup fresh cilantro, chopped1 Tablespoon paprika powderPinch of cayenne or other hot pepper1 Tablespoon cumin1 teaspoon […]

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Mediterranean Diet 101: A Meal Plan and Beginner’s Guide

The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent […]

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Spring Vegetable Quinoa Minestrone (Recipe)

Ingredients 1 tablespoon olive oil 3 cloves garlic minced 1 small white onion diced 1 cup sliced carrots about 2 medium 1 28 oz can diced tomatoes (I used Tuttorosso) 4 cups water or vegetable broth 1/4 cup white quinoa uncooked 2 teaspoons Italian seasoning 2 bay leaves Salt + pepper to taste* 1 cup chopped zucchini 1 small or 1/2 of 1 medium 1 1/2 cups chopped asparagus 1 packed cup chopped kale or spinach 1/2 cup frozen peas Nutritional yeast or parmesan to […]

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Mediterranean Chicken Quinoa Bowl (Recipe)

Ingredients1 pound boneless, skinless chicken breasts, trimmed¼ teaspoon salt¼ teaspoon ground pepper1 7-ounce jar roasted red peppers, rinsed¼ cup slivered almonds4 tablespoons extra-virgin olive oil, divided1 small clove garlic, crushed1 teaspoon paprika½ teaspoon ground cumin¼ teaspoon crushed red pepper (optional)2 cups cooked quinoa¼ cup pitted Kalamata olives, chopped¼ cup finely chopped red onion1 cup diced […]

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Salmon Cakes with Caper Mayonnaise

  This easy 30 minute Salmon cake is the perfect quick weeknight dinner. To complete your meal try pairing with a side of rice or steamed asparagus, don’t forget to top your salmon cake with our caper mayonnaise. Ingredients 1 egg white, beaten 2 tablespoons chopped green onion 1 tablespoon lemon juice 1 tablespoon Dijon-style […]

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The Social Aspect of Dieting and Weight Loss

The Social Aspect of Dieting and Weight Loss   When it comes to losing weight and getting into shape, there is one thing that matters more than any other aspect of your new diet. And that one thing is ‘adherence’. Adherence is essentially just the technical term that describes how well you are able to […]

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