Roasted Miso Chicken Thighs with Fresh Salad & Coconut Rice Juicy oven-roasted chicken thighs coated in a savory-sweet miso glaze, served with fluffy coconut rice and a crisp, lemony fresh salad. This bowl is deeply satisfying, protein-rich, and perfect for weeknight dinners or meal prep—bold flavor without heat. ⏱️ Time Prep: 15 minutes Cook: 35–40 … Read more
Best Breakfast Creamy Yogurt Parfait with Chia Seeds A luxuriously creamy yogurt parfait layered with chia seeds, fresh fruit, and crunchy nuts. Naturally sweet, filling, and nourishing, this Mediterranean-friendly breakfast is ideal for busy mornings, meal prep, and gut health. ⏱️ Time Prep: 10 minutes Chill (optional): 20 minutes Total: 10–30 minutes 🛒 Ingredients Yogurt … Read more
High-Protein Mediterranean-Friendly Plant-Based Power Bowl A vibrant Mediterranean bowl built around plant-based protein—herby lentils, roasted chickpeas, fresh vegetables, and a creamy lemon-tahini drizzle. It’s 100% vegan, high in protein, naturally non-spicy, and perfect for everyday healthy eating or meal prep. ⏱️ Time Prep: 15 minutes Cook: 20 minutes Total: ~35 minutes 🛒 Ingredients Protein Base … Read more
Mediterranean High-Protein Salmon & Veggies Salad A fresh, non-spicy Mediterranean salad that’s high in protein, full of colorful vegetables, and perfect for study days, weight balance, and glowing skin. Light, satisfying, and very nourishing. ⏱️ Time Prep: 15 minutes Cook: 10–12 minutes Total: ~25 minutes 🛒 Ingredients For the Salmon 1 salmon fillet (120–150 g) … Read more
Mediterranean Hummus Salad This Hummus Salad is a vibrant Mediterranean-inspired dish combining creamy hummus, crisp vegetables, fresh herbs, and protein-rich chickpeas. Naturally non-spicy, satisfying, and perfect for lunch, light dinner, or as a mezze plate starter. It’s also gluten-free, plant-based, and full of fiber. Prep Time: 10 minutes Cook Time: 0–5 minutes Total Time: 10–15 … Read more
Delicious Mediterranean Chicken Salad This Delicious Chicken Salad is light yet satisfying—made with juicy chicken, crunchy vegetables, fresh herbs, and a creamy lemon-Greek yogurt dressing. It’s non-spicy, Mediterranean-inspired, high in protein, and perfect for lunch, dinner, sandwiches, or wraps. Prep & Cook Time Prep Time: 15 minutes Cook Time: 15 minutes Total Time: 30 minutes … Read more
Creamy Garlic Parmesan Penne Pasta This Creamy Garlic Parmesan Penne Pasta is rich, silky, and deeply savory—made with fragrant garlic, nutty Parmesan, and a light Mediterranean-style cream sauce. It’s comforting yet elegant, non-spicy, and perfect for weeknight dinners or a cozy weekend meal. Prep & Cook Time Prep Time: 10 minutes Cook Time: 20 minutes … Read more
Cream of Mushroom Soup This Cream of Mushroom Soup is velvety, deeply savory, and comforting without being heavy. Made with sautéed mushrooms, garlic, thyme, and a touch of cream (or Greek yogurt), it’s naturally non-spicy, elegant, and perfect for cozy lunches or starters. Prep & Cook Time Prep Time: 10 minutes Cook Time: 25 minutes … Read more
Parmesan Sautéed Garlic Mushroom These Parmesan Sautéed Garlic Mushrooms are deeply savory, buttery, and aromatic—finished with nutty Parmesan and fresh herbs. Ready in minutes, they’re naturally non-spicy, Mediterranean-friendly, and perfect as a side, appetizer, or topping for steak, chicken, or toast. Prep & Cook Time Prep Time: 5 minutes Cook Time: 10–12 minutes Total Time: … Read more
Vibrant Roasted Beets & Carrots with Creamy Burrata This vibrant Mediterranean salad pairs sweet, caramelized beets and carrots with luxuriously creamy burrata, fresh herbs, and a bright citrus–olive oil dressing. It’s elegant yet simple, naturally non-spicy, and perfect as a starter, light main, or stunning side for entertaining. Prep & Cook Time Prep Time: 15 … Read more
