Stuffed Phyllo Cups with Spinach, Feta & Sun-Dried Tomatoes These bite-sized phyllo cups are flaky and crisp, filled with a creamy spinach and feta mixture with tangy sun-dried tomatoes. They look fancy but are actually quick and beginner-friendly. You can use ready-made phyllo shells or make your own with phyllo sheets. ⏱ Time Prep: 15–20 … Read more
Spinach & Artichoke White Bean Soup This Spinach and Artichoke White Bean Soup is creamy, hearty, and full of plant-based protein. Inspired by Mediterranean flavors, it combines garlic, onions, tender spinach, and artichoke hearts with creamy cannellini beans. It’s comforting, light, and non-spicy—perfect for lunch or dinner. ⏱ Time & Servings Prep: 10 minutes Cook: … Read more
Leek, Sun-Dried Tomato & Goat Cheese Quiche A flaky crust quiche filled with sweet sautéed leeks, tangy sun-dried tomatoes, creamy goat cheese, and a perfectly set custard. It’s Mediterranean-inspired, non-spicy, and packed with flavor — great for brunch, lunch, or a light dinner. ⏱ Time & Servings Prep: 15 minutes Cook: 40–45 minutes Total: ~1 … Read more
Mediterranean healthy style salmon Tender, flaky salmon baked with sun-dried tomatoes, olives, capers, and artichoke hearts, then topped with a bright, herby pesto. Perfect for a light Mediterranean lunch or dinner, healthy, fresh, and full of flavor. ⏱ Time & Servings Prep: 10 minutes Cook: 20 minutes Total: 30 minutes Servings: 4 🧾 Ingredients Salmon … Read more
Squash, Sage & Goat Cheese Beanotto (Creamy Mediterranean Bean Risotto) This Beanotto is a creamy, savory, Mediterranean-inspired twist on risotto, made with cannellini beans instead of rice. Roasted squash, fragrant sage, and tangy goat cheese give it richness without heavy cream. High in protein, full of fiber, and comfort-food delicious. ⏱ Time & Servings Prep: … Read more
Roasted Grape & Halloumi with Whipped Ricotta, Pistachio & Honey Thyme This is sweet–savory Mediterranean magic: salty halloumi, jammy roasted grapes, creamy whipped ricotta, crunchy pistachios, and fragrant thyme honey oil. Perfect for brunch, mezze table, or light dinner. ⏱ Time & Servings Prep: 15 minutes Cook: 25 minutes Total: 40 minutes Serves: 3–4 🧾 … Read more
Mediterranean healthy chickpea frittata (Protein-Rich & Mediterranean) This Simple Chickpea Frittata is light, savory, and naturally egg-free, made with chickpea flour for a soft, custardy texture. It’s packed with plant protein, gentle herbs, and olive oil—perfect for breakfast, brunch, or a quick dinner. Mild and non-spicy. ⏱ Time & Servings Prep: 10 minutes Cook: 20–25 … Read more
Southwest Chicken Wrap This Southwest Chicken Wrap is packed with juicy seasoned chicken, crunchy veggies, creamy avocado, and a zesty yogurt-lime sauce. It’s bold but easily adjustable to mild (skip the chili), making it perfect for lunch, dinner, or meal prep. Prep: 15 minutes Cook: 12–15 minutes Total: ~30 minutes Serves: 4 wraps Ingredients Chicken … Read more
Mediterranean Vegetable Galette This Mediterranean Vegetable Galette is a free-form, rustic tart layered with roasted vegetables, creamy cheese, olive oil, and herbs on a flaky crust. It’s elegant yet effortless—perfect for brunch, lunch, or a light dinner, and naturally non-spicy. Prep: 20 minutes Bake: 40–45 minutes Total: ~1 hour Serves: 6 Ingredients Crust 1 sheet … Read more
Cheesy Mushroom Stuffed Chicken This Cheesy Mushroom Stuffed Chicken features tender chicken breasts filled with a garlic-sauteed mushroom and melty cheese center. It’s rich yet balanced, not spicy, and perfect for a cozy dinner or impressive meal-prep—very Mediterranean-friendly with olive oil, herbs, and simple ingredients. Prep: 15 minutes Cook: 25–30 minutes Total: ~45 minutes Serves: … Read more
