Mediterranean Asado Chicken

Ingredients

• 4 boneless, skinless chicken breasts or thighs
• 1½ tablespoons extra virgin olive oil
• 1 tablespoon lemon juice (freshly squeezed)
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• ½ teaspoon dried oregano
• ½ teaspoon cumin
• Salt and freshly cracked black pepper, to taste
• Optional: pinch of chili flakes (for heat)
• Fresh parsley or mint, for garnish

Instructions

1. Marinate the Chicken

In a bowl, mix olive oil, lemon juice, garlic, smoked paprika, oregano, cumin, salt, and pepper.

Coat the chicken thoroughly in the marinade. Let it marinate for at least 30 minutes, or up to 8 hours in the refrigerator.

2. Cook the Chicken

Preheat a grill pan or skillet over medium-high heat.

Cook chicken for 5–7 minutes per side (depending on thickness) until golden and cooked through (internal temp: 165°F / 74°C).

Let rest for a few minutes, then slice or serve whole.

Garnish with chopped parsley or mint and an optional squeeze of lemon.

—

Sautéed Lemon Zucchini (Carb-Free Side)

Ingredients

2 medium zucchini, thinly sliced

1 tablespoon extra virgin olive oil

1 teaspoon lemon zest

1 tablespoon lemon juice

1 clove garlic, finely minced

Salt and pepper to taste

Optional: crumbled feta or chopped fresh dill for garnish

—

Instructions

1. Sauté the Zucchini

Heat olive oil in a non-stick skillet over medium heat.

Add garlic and cook for 30 seconds until fragrant.

Add zucchini slices and sauté for 5–6 minutes until just tender and lightly golden.

Stir in lemon juice, lemon zest, salt, and pepper.

Cook for 1 more minute, then remove from heat.

2. Finish & Serve

Garnish with fresh herbs, or a sprinkle of feta if desired.

Serve alongside the Asado Chicken for a protein-rich, carb-free Mediterranean meal

Garlic Cilantro Chicken Bites with Kiwi Strawberry Salsa

Juicy chicken bites infused with the bold flavors of garlic and cilantro, paired with a sweet and tangy kiwi-strawberry salsa. This dish is light, refreshing, and perfect for summer meals or entertaining!

Ingredients

For the Chicken:

• 1 lb chicken breast, cut into bite-sized pieces
• 2 cloves garlic, minced
• 2 tbsp fresh cilantro, finely chopped
• Juice of 1 lime
• 1 tbsp olive oil
• Salt & pepper to taste

For the Kiwi Strawberry Salsa:

• 2 ripe kiwis, peeled and diced
• 1 cup strawberries, diced
• 1/4 cup red onion, finely diced
• 1 tbsp fresh cilantro, finely chopped
• ️ 1 small jalapeño, seeded and minced (optional)
• Juice of 1 lime
• Pinch of salt

Instructions

1️⃣ Marinate the Chicken:

In a bowl, mix garlic, cilantro, lime juice, olive oil, salt, and pepper.

Add the chicken bites and toss to coat evenly. Let marinate for at least 20 minutes (or up to 4 hours in the fridge).

2️⃣ Prepare the Salsa:

In a medium bowl, combine diced kiwis, strawberries, red onion, cilantro, jalapeño (if using), lime juice, and a pinch of salt.

Toss gently and set aside to let the flavors meld.

3️⃣ Cook the Chicken:

Heat a skillet or grill pan over medium-high heat.

Cook the marinated chicken bites for 3-4 minutes per side until golden brown and fully cooked.

4️⃣ Assemble and Serve:

Arrange the chicken bites on a platter or over a bed of greens.

Spoon the kiwi-strawberry salsa over the chicken. Garnish with extra cilantro if desired.

Vibrant, flavorful, and packed with freshness, this Garlic Cilantro Chicken Bites with Kiwi Strawberry Salsa is sure to be a hit at your table. Perfect for summer days or when you need a burst of tropical vibes!

Mediterranean Baked Salmon with Feta & Sun-Dried Tomatoes

Juicy, herby, and bursting with bold flavor! This dish brings together the richness of salmon, the tang of feta, and the sweetness of sun-dried tomatoes — a true Mediterranean delight.

Ingredients:

• 2 salmon fillets (skin-on or skinless, about 6 oz each)
• 2 tbsp extra virgin olive oil
• 1/2 cup crumbled feta cheese
• 1/4 cup sun-dried tomatoes (packed in oil), chopped
• 1/4 cup red onion, thinly sliced
• 1 cup fresh spinach, chopped
• 1 tsp garlic, minced
• 1/2 tsp dried oregano
• Salt & freshly ground black pepper, to taste
• Optional: lemon wedges & fresh parsley for serving

‍ Instructions:

1. Preheat Oven:

Preheat your oven to 400°F (200°C).

2. Prepare a Baking Dish:

Lightly grease a small baking dish or line with parchment paper.

3. Season the Salmon:

Pat the salmon dry. Drizzle 1 tbsp olive oil over the fillets and season both sides with salt, pepper, and a pinch of oregano. Place them in the baking dish.

4. Make the Mediterranean Topping:

In a bowl, mix the chopped sun-dried tomatoes, spinach, garlic, red onion, and 1 tbsp olive oil. Spoon this mixture generously over each salmon fillet.

5. Add the Feta:

Sprinkle crumbled feta cheese over the top of the tomato-spinach mixture.

6. Bake:

Bake uncovered for 12–15 minutes, or until the salmon flakes easily with a fork and the feta is slightly golden.

7. Garnish & Serve:

Finish with a squeeze of fresh lemon juice and a sprinkle of chopped parsley if desired.

️ Serving Suggestions:

Serve with:

Lemon herb couscous

Roasted baby potatoes

Greek salad

Warm pita bread

Mediterranean Lemon Chicken Orzo Soup with Spinach

Ingredients:

• 1 tbsp extra virgin olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 1 stalk celery, diced (optional but traditional)
• 1 tsp dried oregano
• ½ tsp crushed red pepper flakes (optional for a subtle kick)
• 6 cups low-sodium chicken broth
• 1 cup cooked shredded chicken (use rotisserie or leftover grilled chicken breast)
• ⅔ cup orzo pasta
• 1 tsp lemon zest
• ¼ cup freshly squeezed lemon juice (1–2 lemons)
• 2–3 cups fresh baby spinach
• Salt and black pepper to taste
• Fresh parsley, chopped (for garnish)
• Thin lemon slices (for serving)

Instructions:

1. Sauté the aromatics:

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 2–3 minutes until translucent. Add the garlic, carrots, and celery (if using), and cook for another 2–3 minutes until fragrant.

2. Add spices and broth:

Stir in the oregano and red pepper flakes. Pour in the chicken broth and bring to a gentle boil.

3. Cook the orzo:

Add the orzo pasta to the pot and simmer for 8–10 minutes, or until the orzo is tender but not mushy.

4. Add chicken and lemon:

Stir in the shredded chicken, lemon zest, and lemon juice. Let everything simmer for another 2–3 minutes to blend the flavors.

5. Add spinach and season:

Stir in the fresh spinach and cook just until wilted. Taste and adjust salt and pepper.

6. Serve:

Ladle the soup into bowls and garnish with fresh parsley and lemon slices.

Mediterranean White Beans & Greens

Ingredients:

• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 small onion, diced
• 1/2 tsp red pepper flakes (optional)
• 1 can (14 oz) diced tomatoes
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 cans (15 oz each) cannellini beans, drained and rinsed
• 1 small head escarole, chopped (or use spinach/kale)
• 1/4 cup vegetable broth or water
• Grated Parmigiano Reggiano (for serving)
• Crusty bread or cooked ditalini pasta (optional)

Instructions:

Heat olive oil in a large skillet over medium heat. Add garlic, onion, and red pepper flakes. Sauté until softened, about 3 minutes.

Stir in diced tomatoes, oregano, basil, salt, and black pepper. Simmer for 5 minutes.

Add cannellini beans and escarole. Pour in vegetable broth and stir to combine.

Cover and simmer for 10 minutes, until greens are wilted and flavors meld.

Serve hot with grated Parmigiano Reggiano and crusty bread or mix into ditalini pasta. Enjoy!

Strawberry Banana Smoothie Recipe

Ingredients:

• 1 cup fresh strawberries (hulled)

• 1 ripe banana (peeled and sliced)

• 1 cup plain or vanilla yogurt (Greek or regular)

• ½ cup milk (dairy or plant-based)

• 1 tablespoon honey or maple syrup (optional)

• ½ teaspoon vanilla extract (optional)

• 4–5 ice cubes (for a chilled texture)

• Kiwi slice (optional, for garnish)

Instructions:

1. Prepare the fruit: Wash the strawberries and hull them. Peel and slice the banana.

2. Blend: Add strawberries, banana, yogurt, milk, and sweetener (if using) into a blender.

3. Add ice: Drop in the ice cubes and blend on high for 30–45 seconds until smooth.

4. Taste & Adjust: Taste and add more honey if desired. Blend again if needed.

5. Serve: Pour into a tall glass. Garnish with a slice of kiwi or strawberry on the rim. Serve immediately.

Q&A Section

Q1: Can I use frozen fruits instead of fresh?
Yes! Frozen strawberries and bananas create a thicker, colder smoothie without needing ice.

Q2: What type of yogurt works best?
Greek yogurt offers a creamier, protein-rich option, while regular yogurt gives a lighter texture. You can also use dairy-free yogurt.

Q3: How can I make it vegan?
Use plant-based milk (almond, oat, soy) and dairy-free yogurt. Swap honey for maple syrup or agave.

Q4: Is this smoothie healthy?
Absolutely. It’s rich in Vitamin C, potassium, fiber, and antioxidants. Opt for unsweetened yogurt and skip sweeteners for a lower sugar option.

Q5: Can I add extras?
Yes! Add 1 tablespoon of chia seeds, flaxseeds, or a scoop of protein powder for a nutritional boost.

Q6: How long can I store it?
It’s best enjoyed fresh, but you can refrigerate it for up to 24 hours in a sealed jar. Shake before drinking.

Q7: Can I use juice instead of milk?
Yes, orange or apple juice can be used for a fruitier, sweeter twist.

Result: A creamy, fruity, and refreshing strawberry banana smoothie — perfect for breakfast, post-workout, or a midday treat!

Strawberry Pineapple Mango Chia Seed Smoothie

This vibrant and nutritious smoothie is packed with tropical flavors and healthy fats from chia seeds. It’s perfect for a quick breakfast, a refreshing snack, or a post-workout boost.

Yields: 1 large serving or 2 smaller servings Prep time: 5 minutes

Ingredients:

• 1 cup frozen mango chunks (or fresh mango)
• 1/2 cup frozen pineapple chunks (or fresh pineapple)
• 1/2 cup fresh or frozen strawberries (hulled)
• 1 tablespoon chia seeds
• 1/2 cup liquid (water, coconut water, almond milk, or your preferred milk)
• Optional: 1-2 tablespoons Greek yogurt or protein powder for added creaminess and protein
• Optional: 1 teaspoon honey, maple syrup, or a pitted date for added sweetness (adjust to taste)
• Optional: A few ice cubes if using all fresh fruit and desiring a colder, thicker smoothie

Equipment:

• Blender

Instructions:

1. Prepare your ingredients: If using fresh fruit, you might want to freeze it for at least 30 minutes to an hour beforehand for a colder, thicker smoothie consistency. Hulled the strawberries.
2. Add liquid first: Pour your chosen liquid (water, coconut water, or milk) into the blender. This helps the blades move smoothly and prevents the fruit from getting stuck.
3. Add chia seeds: Sprinkle the chia seeds into the liquid.
4. Add fruit: Add the frozen mango chunks, frozen pineapple chunks, and strawberries to the blender.
5. Add optional ingredients: If using, add Greek yogurt, protein powder, honey, maple syrup, or a pitted date now.
6. Blend: Secure the lid on your blender and start blending on a low speed, gradually increasing to high. Blend until the mixture is completely smooth and creamy, with no large chunks of fruit remaining. You may need to stop and scrape down the sides of the blender with a spatula a few times to ensure everything is incorporated.
7. Adjust consistency: If the smoothie is too thick, add more liquid (1-2 tablespoons at a time) and blend again until you reach your desired consistency. If it’s too thin, you can add a few more frozen fruit pieces or a handful of ice cubes and blend again.
8. Taste and adjust sweetness: Taste the smoothie and, if desired, add more sweetener and blend briefly to combine.
9. Serve: Pour the smoothie into a glass and enjoy immediately!

Tips for Success:

• For a thicker smoothie: Use more frozen fruit, less liquid, or add a ripe banana.
• For a thinner smoothie: Add more liquid.
• Make ahead: You can portion out the fruit and chia seeds into freezer bags for quick smoothie prep on busy mornings. Just add liquid and blend when ready.
• Nutritional Boosts: Feel free to add a handful of spinach or kale for an extra dose of greens (you won’t taste them much with these strong fruit flavors!).

Enjoy your delicious and healthy smoothie!

Tzatziki Chicken Salad

Ingredients:

2 cups cooked chicken breast, shredded or diced

1 cup plain Greek yogurt

½ cucumber, finely diced

1 tablespoon fresh dill, chopped

1 tablespoon lemon juice

1 teaspoon garlic powder

½ teaspoon salt

¼ teaspoon black pepper

1 tablespoon olive oil

1 cup mixed salad greens (such as spinach, arugula, or lettuce)

½ red onion, thinly sliced (optional)

1/2 cup cherry tomatoes, halved (optional)

Directions:

In a medium bowl, combine the Greek yogurt, diced cucumber, fresh dill, lemon juice, garlic powder, salt, and black pepper. Stir well to create the tzatziki dressing.

Add the cooked chicken breast to the tzatziki mixture and mix until the chicken is well coated with the dressing.

In a large serving bowl, toss the mixed salad greens with olive oil, and add the red onion and cherry tomatoes if desired.

Spoon the tzatziki chicken mixture on top of the salad greens, and gently toss to combine everything together.

Serve immediately, or chill for 30 minutes in the fridge for a cooler, refreshing salad.

• Excellent! I did make some changes, so I could enjoy a slice (or two) along with my family. I used Best Life for baking instead of butter, 1/2 cup splenda blend, nonfat sugar-free vanilla yogurt instead of sour cream and used all whole wheat flour. Following the review by Naples, I added a tsp. each of lemon juice & baking powder. Finally, I had three bananas “ready” so I used all three and I did mash them rather than slice. My favorite part of this recipe was even though I used all whole wheat flour, this was the most moist banana bread……ever! DELISH! Thank you for sharing your recipe that made my adjustments turn out so well!
• Out. of. this. world. Wow. Rich, yet delicate…a wonderful bread. After reading reviews, I (like I tend to do) followed the advice of Naples34102: soft butter (not melted), tsp of lemon juice. I really think this will solve the issues of the banana browning that some have experienced. I will admit, my bread has only been out of the oven for 30 minutes… I couldn’t wait any longer to test it. WOW. It is so good! I can see why people eat the whole loaf right away! I sprinkled just half the loaf with chopped nuts for coworkers who do not care for nuts. I am sure this will be a HUGE hit!! **used light sour cream.

To Make this Recipe You’Il Need the following ingredients:

This moist banana bread is the best I’ve ever tasted. It’s also very easy to make!

• Prep Time: 10 mins
• Cook Time: 1 hr
• Additional Time: 10 mins
• Total Time: 1 hr 20 mins

Ingredients

• 1 cup white sugar
• ½ cup butter, melted
• 2 eggs
• 1 teaspoon vanilla extract
• 1 ½ cups all-purpose flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• ½ cup sour cream
• ½ cup chopped walnuts
• 2 medium bananas, sliced

Directions

1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 9×5-inch loaf pan.
2. Stir sugar and melted butter together in a large bowl. Add eggs and vanilla; mix well. Combine flour, baking soda, and salt; stir into butter mixture until smooth. Fold in banana slices, sour cream, and walnuts; transfer into the prepared pan.
3. Bake in the preheated oven until a toothpick inserted into the center of the loaf comes out clean, about 1 hour. Cool loaf in the pan for 10 minutes before inverting onto a wire rack to cool completely.

Sweet & Sour Meatballs – Easy & Delicious!

Whip up a flavor-packed dinner easily! These Sweet and Sour Meatballs are the perfect blend of juicy and tangy, making your meals unforgettable!

Ingredients:
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– 1 lb ground beef
– 1/2 teaspoon garlic powder
– 1 egg
– 1/2 teaspoon onion powder
– Salt and pepper to taste
– 1/2 cup ketchup
– 1/4 cup brown sugar
– 1 tablespoon soy sauce
– 1/4 cup vinegar
– 1 teaspoon garlic, minced
– 1/2 teaspoon ginger, minced

Instructions:
1. In a large mixing bowl, combine the ground beef, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper. Mix thoroughly until well incorporated.
2. Shape the mixture into 1-inch meatballs using your hands.

2. Shape the mixture into 1-inch meatballs using your hands.
3. Heat the olive oil in a skillet over medium heat. Once hot, carefully add the meatballs. Brown them on all sides for about 5 to 7 minutes, then remove them from the skillet and set aside.
4. In the same skillet, add the ketchup, brown sugar, vinegar, soy sauce, minced garlic, and minced ginger. Stir well to combine, and bring the mixture to a simmer.
5. Once simmering, return the meatballs to the skillet. Cover and let them simmer in the sauce for about 20 minutes, allowing the meatballs to cook through and the sauce to thicken.
6. Serve hot, optionally garnished with sesame seeds or sliced green onions for added flavor!

Nutritional Information: Approximately 320 calories per serving; serves 4.

Time: Preparation time: 15 minutes | Cooking time: 30 minutes

Spinach and Salmon Patties with Feta Cheese

These delicious and healthy patties are packed with flavor and make a great light meal, appetizer, or addition to a salad.

Yields: Approximately 6-8 patties Prep time: 15-20 minutes Cook time: 10-15 minutes

Ingredients:

• For the Patties:
  • 1 (5-6 ounce / 140-170g) can wild-caught salmon, drained well and flaked (as seen in the image)
  • 1 cup fresh spinach, finely chopped (or 1/2 cup frozen chopped spinach, thawed and squeezed dry)
  • 1/4 cup crumbled feta cheese (or more, to taste)
  • 2 tablespoons finely minced red onion
  • 1-2 cloves garlic, minced (optional, but visible in the background)
  • 1 large egg, lightly beaten (not visible but essential for binding)
  • 1/4 cup breadcrumbs (panko or regular, for binding and texture; not visible but typically used)
  • 1 tablespoon fresh dill or parsley, chopped (optional, but would complement the flavors)
  • 1/2 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste
  • Pinch of red pepper flakes (optional, for a slight kick)
• For Cooking:
  • 2-3 tablespoons olive oil or other cooking oil

Equipment:

• Large mixing bowl
• Fork (for flaking salmon and mixing)
• Cutting board and sharp knife
• Large non-stick skillet or cast-iron pan
• Spatula

Instructions:

1. Prepare the Ingredients:
   • Salmon: Open the can of salmon and drain it thoroughly. Transfer the salmon to the large mixing bowl and use a fork to flake it into small pieces, removing any skin or bones if present (some canned salmon is boneless and skinless).
   • Vegetables: Wash and finely chop the fresh spinach. If using frozen, thaw and squeeze out all excess water. Finely mince the red onion and garlic (if using).
   • Feta: Measure out the crumbled feta cheese.
2. Combine the Patty Mixture:
   • Add the chopped spinach, minced red onion, minced garlic (if using), and crumbled feta cheese to the bowl with the flaked salmon.
   • Crack the egg into a small bowl, lightly beat it, and add it to the salmon mixture.
   • Sprinkle in the breadcrumbs, salt, and black pepper. If using, add the chopped fresh herbs and red pepper flakes.
3. Mix Thoroughly:
   • Using a fork or your clean hands, gently but thoroughly mix all the ingredients until well combined. Be careful not to overmix, as this can make the patties tough. The mixture should hold together when gently pressed. If it’s too wet, add a little more breadcrumbs, one tablespoon at a time. If it’s too dry, add a tiny bit more beaten egg or a splash of water.
4. Form the Patties:
   • Divide the mixture into 6-8 equal portions.
   • Take each portion and gently form it into a round patty, about 1/2 to 3/4 inch thick. The image shows relatively thick, well-formed patties. Place the formed patties on a plate or baking sheet.
5. Cook the Patties:
   • Heat 2-3 tablespoons of olive oil in a large non-stick skillet or cast-iron pan over medium heat. You want enough oil to coat the bottom of the pan generously.
   • Once the oil is hot (a small drop of water should sizzle), carefully place the patties in the skillet, ensuring not to overcrowd the pan. You may need to cook them in batches.
   • Cook for 4-6 minutes per side, or until golden brown and crispy on the outside and heated through in the center. The internal temperature should be around 145°F (63°C).
   • Use a spatula to carefully flip the patties.
6. Serve:
   • Once cooked, transfer the patties to a plate lined with paper towels to absorb any excess oil, if desired.
   • Serve immediately.

Serving Suggestions:

• As a main course with a side salad or roasted vegetables.
• In a bun as a healthy alternative to a burger.
• With a dollop of Greek yogurt, tzatziki, or a lemon-dill sauce.
• As an appetizer with a dipping sauce.

Tips & Variations:

• Herbs: Fresh dill, parsley, or chives would all be excellent additions.
• Vegetables: You could add finely grated zucchini (squeezed dry), bell peppers, or corn for extra vegetables.
• Spices: A pinch of smoked paprika or a dash of onion powder could enhance the flavor.
• Binding: If you don’t have breadcrumbs, crushed crackers or even cooked mashed potato could work as a binder.
• Make Ahead: You can form the patties ahead of time and refrigerate them for a few hours (or even overnight) before cooking.
• Freezing: Cooked patties can be frozen. Allow them to cool completely, then wrap them individually in plastic wrap and place them in a freezer-safe bag or container for up to 2-3 months. Reheat in a skillet or oven.

Enjoy your homemade Spinach and Salmon Patties!