Ingredients

• 🥚 4 large eggs
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• 🫒 4 teaspoons olive oil
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• 🧅 1/2 medium yellow onion, finely diced
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• 🌿 4 cups fresh spinach
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• 🍅 2 cups grape tomatoes, halved
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• 🧀 3 1/2 ounces feta cheese, crumbled
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• 🌿 1 teaspoon dried oregano
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• 🧂 1/2 teaspoon kosher salt
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• 🫓 2 7-inch whole-wheat pitas
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Directions

1. Preheat the oven to 400°F and place a 10-inch ovenproof skillet on the stovetop.
2. Heat the olive oil in the skillet over medium heat until it shimmers, about 1 minute.
3. Add the onion and cook over medium heat, stirring occasionally, until softened and lightly golden, 4 to 5 minutes.
4. Add the tomatoes, spinach, oregano, and salt, then stir until the spinach wilts and the tomatoes soften, 3 to 4 minutes.
5. Spread the vegetables evenly across the skillet and sprinkle about two-thirds of the feta over them.
6. Make four small wells in the vegetables, crack one egg into each well, and sprinkle the remaining feta around the eggs.
7. Transfer the skillet to the oven and bake at 400°F until the egg whites are fully set and the yolks are still slightly soft, 7 to 10 minutes.
8. Warm the pitas in the oven during the final 2 minutes, then remove the skillet and pitas, rest the eggs for 2 minutes, and serve one-half of the skillet with one pita per person.

Ingredients

• 🍗 13 ounces boneless, skinless chicken breast
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• 🫒 1 tablespoon plus 1 teaspoon olive oil
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• 🌾 1/2 cup dry bulgur
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• 🧂 2 teaspoons shawarma spice blend
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• 🥒 1 medium cucumber, diced
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• 🍅 1 cup cherry tomatoes, halved
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• 🧅 1/2 cup pickled red onions, drained
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• 🌰 2 tablespoons tahini
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• 🥛 1/2 cup plain nonfat Greek yogurt
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• 🍋 2 tablespoons lemon juice
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Directions

1. Preheat the oven to 425°F and line a rimmed baking sheet with foil or parchment.
2. Combine the bulgur with 1 cup water in a small saucepan, bring it to a boil over high heat, then cover and simmer over low heat for 12 minutes. Turn off the heat, let it stand covered for 5 minutes, and drain any excess liquid.
3. Place the chicken on the prepared baking sheet, rub it with the olive oil, and coat it evenly with the shawarma spice blend.
4. Roast the chicken at 425°F for 18 to 22 minutes, turning it once halfway through, until the thickest part reaches 165°F and the surface is browned. Rest it for 5 minutes before slicing.
5. Stir 1 tablespoon of the lemon juice into the warm bulgur with a fork until the grains are fluffy and evenly seasoned.
6. Whisk the tahini, Greek yogurt, remaining 1 tablespoon lemon juice, and 2 tablespoons water in a small bowl until smooth and pourable.
7. Divide the bulgur between two bowls, then top each with cucumber, tomatoes, pickled onions, and sliced chicken.
8. Drizzle the tahini sauce over the bowls and serve immediately.

Ingredients

• 🐟 10 ounces salmon fillet
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• 🌾 1/2 cup dry whole-wheat couscous
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• 🍆 6 ounces eggplant
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• 🥒 6 ounces zucchini
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• 🫑 1 medium bell pepper
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• 🍅 1 (14.5-ounce) can diced tomatoes, drained
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• 🫒 2 teaspoons olive oil
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• 🧄 2 cloves garlic, minced
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• 🌿 1/4 cup fresh parsley, chopped
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• 🧂 1/2 teaspoon kosher salt
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Directions

1. Preheat the oven to 425°F and line a large rimmed baking sheet with foil or parchment.
2. Drain the diced tomatoes, then cut the eggplant, zucchini, and bell pepper into 1/2-inch pieces and mince the garlic.
3. Toss the eggplant, zucchini, bell pepper, tomatoes, garlic, 1 teaspoon olive oil, and 1/4 teaspoon salt on the baking sheet, then roast for 20 to 25 minutes, stirring once halfway through, until the vegetables are tender and lightly browned.
4. Bring 1/2 cup water to a boil in a small saucepan over high heat.
5. Stir the couscous into the boiling water, remove the saucepan from the heat, cover it, and let it stand for 5 minutes.
6. Fluff the couscous with a fork and stir in the parsley.
7. Pat the salmon dry, rub it with the remaining 1 teaspoon olive oil and remaining 1/4 teaspoon salt, and place it skin-side down on a second lined baking sheet.
8. Roast the salmon at 425°F for 10 to 14 minutes, until it is opaque in the center, flakes easily with a fork, and reaches 145°F internally; rest for 3 minutes, then serve with the couscous and ratatouille.

Ingredients

• 🌴 2 Medjool dates, pitted
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• 🌰 1 ounce raw almonds
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• 🍊 1 medium orange
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Directions

1. Rinse the orange under cool running water and pat it dry with a clean towel.
2. Use a small knife to cut each date lengthwise, stopping before cutting all the way through, and remove the pits if needed.
3. Divide the almonds between the two dates, pressing them gently into the openings so each date is stuffed without tearing.
4. Use a small knife to cut away the orange peel and white pith, then separate the orange into segments and remove any seeds.
5. Arrange 1 stuffed date and half of the orange segments on each of 2 small plates.
6. Serve immediately, or cover and refrigerate for up to 1 day for a cooler snack.

Ingredients

• 🥚 4 large eggs
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• 🫒 2 tablespoons olive oil
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• 🍅 3 cups diced ripe tomatoes
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• 🫑 1 1/2 cups diced green bell pepper
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• 🧅 1 cup diced yellow onion
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• 🍞 2 slices whole-grain bread, about 4 ounces total
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• 🌾 1 tablespoon sesame seeds
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• 🧀 2 1/2 ounces feta cheese, crumbled
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• 🧂 1/2 teaspoon kosher salt
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• ⚫ 1/4 teaspoon ground black pepper
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Directions

1. Crack the eggs into a medium bowl, add 1/4 teaspoon of the salt and all the black pepper, and whisk until evenly blended, about 30 seconds.
2. Measure the olive oil and set aside 1 teaspoon for the toast; heat the remaining oil in a 10-inch nonstick skillet over medium heat until shimmering, about 1 minute.
3. Brush the reserved teaspoon of olive oil over both sides of the bread, press the sesame seeds onto the bread, and toast it in a separate skillet over medium heat for 2 to 3 minutes per side, until golden and crisp; transfer the toast to plates.
4. Add the onion to the hot skillet with the olive oil and cook over medium heat for 4 to 5 minutes, stirring every minute, until softened and lightly golden.
5. Add the bell pepper and cook over medium heat for 5 to 6 minutes, stirring occasionally, until tender but not limp.
6. Add the tomatoes and the remaining 1/4 teaspoon salt, then simmer uncovered over medium heat for 8 to 10 minutes, stirring occasionally, until the tomatoes break down and the mixture looks thick rather than watery.
7. Reduce the heat to low, pour the eggs over the tomato mixture, and stir slowly with a spatula for 2 to 3 minutes until soft, glossy curds form; remove the skillet while the eggs are still slightly underdone.
8. Fold in the feta, let the menemen rest in the skillet for 1 minute, and divide it between the plates alongside one sesame toast slice per serving.

Ingredients

• 🫘 1 3/4 cups cooked green or brown lentils, cooled and drained
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• 🐟 2 (5-ounce) cans tuna packed in water, drained and flaked
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• 🥒 1 1/2 cups diced cucumber
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• 🍅 1 1/2 cups diced tomato
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• 🫒 1/4 cup pitted Kalamata olives, halved
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• 🧀 2 1/2 ounces crumbled feta cheese
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• 🧅 1/4 cup finely diced red onion
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• 🫒 1 1/2 tablespoons extra-virgin olive oil
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• 🍷 2 tablespoons red wine vinegar
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• 🌿 1 teaspoon dried oregano
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Directions

1. Place the cooked lentils in a fine-mesh strainer, rinse them under cool running water for 30 seconds, and drain thoroughly.
2. Dice the cucumber, tomato, and red onion, halve the olives, and crumble the feta into bite-size pieces.
3. Whisk the olive oil, red wine vinegar, and oregano in a small bowl for 30 seconds, until the dressing looks slightly thickened.
4. Add the drained lentils, cucumber, tomato, red onion, and olives to a large mixing bowl and stir gently with a wooden spoon until evenly distributed.
5. Add the drained tuna and feta to the bowl, then fold gently for about 30 seconds so the tuna stays in recognizable flakes and the feta does not dissolve.
6. Pour the vinaigrette over the salad and toss gently for 1 minute until the ingredients are lightly coated.
7. Let the salad rest at room temperature for 10 minutes so the lentils absorb the dressing and the flavors develop.
8. Divide the salad between 2 bowls and serve immediately, or refrigerate it for up to 2 days and let it stand at room temperature for 10 minutes before serving.

Ingredients

• 🍗 12 ounces boneless, skinless chicken breast
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• 🫒 1 tablespoon plus 1/2 teaspoon olive oil
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• 🧅 1 medium yellow onion, chopped
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• 🥕 2 medium carrots, peeled and sliced
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• 🧄 2 garlic cloves, minced
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• 🌶️ 2 teaspoons ras el hanout
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• 🫘 1/2 cup canned chickpeas, rinsed and drained
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• 🍑 1/2 cup dried apricots, quartered
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• 🌾 1/2 cup dry whole-wheat couscous
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• 🍲 1 1/2 cups low-sodium chicken broth
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Directions

1. Pat the chicken dry with paper towels and rub it evenly with 1 teaspoon of the ras el hanout.
2. Heat 1 tablespoon of the olive oil in a deep 10-inch skillet or Dutch oven over medium-high heat until shimmering, about 1 minute, then brown the chicken for 3 to 4 minutes per side; transfer it to a plate, noting it will not be fully cooked yet.
3. Reduce the heat to medium, add the remaining 1/2 teaspoon olive oil, and cook the onion and carrots for 5 to 6 minutes, stirring occasionally, until the onion is translucent and the carrots begin to soften.
4. Add the garlic and remaining 1 teaspoon ras el hanout, and stir constantly over medium heat for 30 seconds, until fragrant.
5. Pour 1 cup of the chicken broth into the skillet, then stir in the chickpeas and apricots and return the chicken with any plate juices to the pan.
6. Cover and simmer over low heat for 20 to 25 minutes, stirring the sauce once halfway through, until the chicken reaches 165°F in the thickest part and the carrots are fork-tender.
7. While the tagine simmers, bring the remaining 1/2 cup chicken broth to a boil in a small saucepan over medium-high heat, stir in the couscous, remove the pan from the heat, cover, and let it stand for 5 minutes.
8. Fluff the couscous with a fork and let the chicken rest in the covered tagine for 5 minutes so the juices settle.
9. Divide the couscous between 2 bowls, spoon the chicken, vegetables, chickpeas, apricots, and sauce over it, and serve hot.

Ingredients

• 🥣 1 cup plain 2% Greek yogurt
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• 🥒 1 cup grated cucumber
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• 🫓 1 6-inch whole-wheat pita
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• 🍋 2 tablespoons fresh lemon juice
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• 🧄 1 small garlic clove, finely grated
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• 🌿 1 tablespoon chopped fresh dill
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• 🫒 1/2 teaspoon olive oil
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• 🧂 1/2 teaspoon kosher salt
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Directions

1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Place the grated cucumber in a fine-mesh strainer over a bowl, sprinkle with the salt, and let it drain for 10 minutes.
3. Press the cucumber firmly with the back of a spoon, then squeeze it in a clean kitchen towel until most of the liquid is removed.
4. Stir the Greek yogurt, lemon juice, garlic, and dill together in a medium bowl until smooth.
5. Fold the drained cucumber into the yogurt mixture, then cover and refrigerate the tzatziki for at least 10 minutes so the flavors can blend.
6. Cut the pita into 8 wedges and arrange the wedges in a single layer on the prepared baking sheet.
7. Brush the pita wedges lightly with the olive oil, coating both sides as evenly as possible.
8. Bake the pita wedges at 400°F for 6 to 8 minutes, flipping them halfway through, until lightly browned and crisp.
9. Divide the tzatziki and warm pita wedges between 2 plates, serving 4 pita wedges with about 1 cup of tzatziki per person.

Ingredients

• 🍞 4 slices whole-grain bread
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• 🥛 1 cup plain labneh
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• 🥚 4 large eggs
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• 🫒 2 teaspoons olive oil
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• 🥒 1 cup diced cucumber
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• 🍅 1 cup diced tomato
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• 🌿 2 teaspoons za'atar
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• 🧂 1/4 teaspoon salt
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Directions

1. Preheat the oven to 400°F and line a baking sheet with parchment or foil.
2. Place the 4 bread slices on the baking sheet and toast for 5 to 7 minutes, flipping once halfway through, until both sides are crisp and golden.
3. Divide the labneh evenly among the toast and spread it to the edges with the back of a spoon.
4. Whisk the eggs, za'atar, and salt in a medium bowl until the yolks and whites are fully combined.
5. Heat the olive oil in a 10-inch nonstick skillet over medium-low heat until it shimmers, about 1 minute.
6. Pour the egg mixture into the skillet and cook for 2 to 3 minutes, stirring slowly with a spatula every 20 to 30 seconds, until soft curds form and no liquid egg remains.
7. Remove the skillet from the heat and let the eggs rest for 1 minute so the curds finish setting without drying out.
8. Divide the za'atar eggs, cucumber, and tomato evenly over the labneh-covered toast, and serve immediately.

Ingredients

• 🌾 3/4 cup dry farro (about 1 1/2 cups cooked)
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• 🫘 1 cup canned cannellini beans, drained and rinsed
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• 🧀 4 ounces fresh mozzarella, cut into bite-size pieces
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• 🍅 2 cups cherry tomatoes, halved
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• 🌿 2 cups arugula
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• 🌿 1/2 cup fresh basil leaves, torn
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• 🫒 1 tablespoon extra-virgin olive oil
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• 🥄 1 1/2 tablespoons balsamic vinegar
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• 🧂 1/2 teaspoon kosher salt
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• 🌶️ 1/4 teaspoon freshly ground black pepper
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Directions

1. Rinse the dry farro under cool running water, then place it in a medium saucepan with 3 cups of water and bring it to a boil over high heat.
2. Reduce the heat to low, cover the saucepan, and simmer the farro until tender but still pleasantly chewy, about 25 to 30 minutes; drain it well and spread it on a plate to cool for 10 minutes.
3. Whisk the olive oil, balsamic vinegar, kosher salt, and black pepper in a small bowl until the dressing looks evenly blended, about 20 seconds.
4. Place the cooled farro, cannellini beans, cherry tomatoes, arugula, and basil in a large serving bowl.
5. Add the mozzarella pieces to the bowl and gently fold them through the farro mixture so they remain intact.
6. Pour the balsamic dressing over the salad and toss gently with large spoons until the grains and vegetables are evenly coated, about 30 seconds.
7. Let the salad rest at room temperature for 5 minutes so the farro absorbs the dressing and the flavors come together.
8. Divide the salad between two bowls and serve immediately.

Ingredients

• 🍗 12 ounces 93% lean ground turkey
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• 🌿 1/2 cup fresh parsley, finely chopped
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• 🧄 2 garlic cloves, finely grated
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• 🌰 1 teaspoon ground cumin
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• 🍚 1/3 cup uncooked long-grain white rice
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• 🍋 1 medium lemon
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• 🥒 1 medium cucumber, finely chopped
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• 🍅 2 medium tomatoes, finely chopped
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• 🥣 3/4 cup plain 2% Greek yogurt
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• 🫒 1 tablespoon plus 2 teaspoons olive oil
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Directions

1. Rinse the rice under cool water until the water runs mostly clear, then combine it with 2/3 cup water in a small saucepan over high heat; bring it to a boil, cover, reduce the heat to low, and simmer for 15 minutes.
2. Turn off the heat and let the covered rice stand for 5 minutes, then fluff it with a fork and stir in the finely grated zest and juice of half the lemon.
3. Stir the Greek yogurt with 1 grated garlic clove and 1 tablespoon lemon juice in a small bowl, then refrigerate the sauce while you cook the kofta.
4. Combine the turkey, parsley, cumin, the remaining grated garlic clove, 1/2 teaspoon lemon zest, and 1 tablespoon lemon juice in a bowl; mix gently just until combined and shape into 8 oval kofta.
5. Heat 1 tablespoon olive oil in a large 10-inch skillet over medium heat until it shimmers, then add the kofta and cook for 10 to 12 minutes, turning every 2 to 3 minutes, until browned on all sides and the centers reach 165°F.
6. Combine the chopped cucumber and tomatoes in a bowl, toss with the remaining 2 teaspoons olive oil and 1 tablespoon lemon juice, and let the salad stand for 5 minutes so the flavors blend.
7. Rest the cooked kofta on a plate for 3 minutes so the juices redistribute.
8. Divide the lemon rice, kofta, salad, and yogurt sauce between two plates, spooning the sauce beside the kofta.

Ingredients

• 🫘 1/3 cup canned chickpeas, drained and rinsed
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• 🫑 1/2 cup jarred roasted red peppers, drained
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• 🌰 1 tablespoon tahini
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• 🫒 1 teaspoon extra-virgin olive oil
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• 🍋 1 tablespoon fresh lemon juice
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• 🧄 1 garlic clove, peeled
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• 🌶️ 1/2 teaspoon smoked paprika
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• 🥕 1 cup carrot sticks
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• 🥒 1 cup cucumber slices
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• 🫓 1/2 ounce whole-grain crackers
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Directions

1. Open, drain, and rinse the chickpeas under cool running water for 30 seconds, then shake off excess water.
2. Cut the carrots into sticks and the cucumber into thin slices while the chickpeas drain.
3. Add the chickpeas, roasted red peppers, tahini, olive oil, lemon juice, garlic, and smoked paprika to a food processor.
4. Blend on high for 1 minute, stop the machine, and scrape down the sides with a spatula.
5. Blend for 30 to 60 seconds more, until the hummus is smooth and spreadable with no visible chickpea pieces.
6. Let the hummus rest in the food processor for 5 minutes so the garlic and roasted pepper flavors can meld; no cooking or preheating is needed because the peppers are already roasted.
7. Divide the hummus between 2 plates, arrange half of the carrot sticks, cucumber slices, and crackers around each portion, and serve immediately.

Ingredients

• 🍞 3 1/2 ounces crusty whole-grain bread, cut into 1-inch cubes
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• 🫒 4 teaspoons extra-virgin olive oil
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• 🍅 2 cups chopped tomatoes
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• 🥒 1 1/2 cups chopped cucumber
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• 🫒 1/2 cup pitted Kalamata olives
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• 🌿 1/2 cup loosely packed fresh basil leaves, torn
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• 🧀 3 ounces feta cheese, crumbled
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• 🥚 4 large eggs
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• 🍋 2 tablespoons fresh lemon juice
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• 🌿 2 teaspoons za’atar
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Directions

1. Preheat the oven to 400°F and line a rimmed baking sheet with parchment or foil.
2. Toss the bread cubes with 2 teaspoons of the olive oil, spread them on the baking sheet, and bake for 8 to 10 minutes, turning once halfway through, until crisp and lightly golden; let them rest for 5 minutes.
3. Whisk the remaining 2 teaspoons olive oil, lemon juice, and za’atar in a large bowl until blended.
4. Add the tomatoes, cucumber, olives, and basil to the bowl, toss gently with the dressing, and let the mixture stand for 5 minutes so the vegetables release some juice.
5. Add the toasted bread and feta to the bowl, toss gently until coated, and divide the panzanella between 2 bowls.
6. Heat a large nonstick skillet over medium-low heat for 1 minute.
7. Crack the eggs into the skillet, cover, and cook for 3 to 4 minutes until the whites are fully set and the yolks still look soft and glossy; remove the skillet from the heat.
8. Top each bowl with 2 eggs and serve immediately while the bread is crisp and the yolks are soft.

Ingredients

• 🫒 2 tablespoons extra-virgin olive oil
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• 🧅 1 medium yellow onion, finely chopped
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• 🧄 4 garlic cloves, minced
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• 🌶️ 2 teaspoons smoked paprika
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• 🫘 1 1/2 cups cooked chickpeas, drained and rinsed
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• 🍅 1 1/2 cups crushed tomatoes
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• 🥣 1 cup low-sodium vegetable broth
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• 🌿 6 cups fresh spinach
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• 🍞 4 1/2 ounces rustic whole-grain bread
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• 🧂 1/2 teaspoon kosher salt
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Directions

1. Preheat the oven to 400°F and position a rack in the center.
2. Drain and rinse the chickpeas under cool running water, and cut the bread into thick slices if needed.
3. Place the bread on a baking sheet and toast at 400°F for 8 to 10 minutes, turning the slices halfway, until crisp at the edges and lightly browned.
4. Heat the olive oil in a Dutch oven or deep 10-inch skillet over medium heat until it shimmers, about 1 minute.
5. Add the onion and cook for 5 to 6 minutes, stirring occasionally, until softened and translucent; add the garlic and smoked paprika and stir constantly for 30 seconds, until fragrant.
6. Add the crushed tomatoes, vegetable broth, chickpeas, and salt, then raise the heat to medium-high and bring the mixture to a gentle simmer.
7. Reduce the heat to medium-low and simmer uncovered for 15 minutes, stirring every few minutes, until the broth slightly thickens and the chickpeas are hot.
8. Add the spinach in handfuls and stir until wilted, cooking for 2 to 3 minutes; remove the stew from the heat and let it rest for 2 minutes.
9. Ladle the stew into two bowls and serve each portion with half of the toasted bread.

Ingredients

• 🍤 12 ounces peeled and deveined raw shrimp
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• 🍝 4 1/2 ounces dry whole-wheat orzo
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• 🍅 1 can (14 ounces) crushed tomatoes
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• 🧅 1/2 cup finely diced yellow onion
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• 🧄 2 cloves garlic, minced
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• 🧀 2 ounces crumbled feta cheese
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• 🫒 1 tablespoon olive oil
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• 🌿 1 teaspoon dried oregano
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• 🧂 1/4 teaspoon kosher salt
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• 🍋 1 tablespoon lemon juice
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Directions

1. Preheat the oven to 400°F and place a large pot of lightly salted water over high heat to bring to a boil.
2. Add the whole-wheat orzo to the boiling water and cook according to the package directions, stirring occasionally, until tender but still slightly firm; drain thoroughly and set aside.
3. Heat the olive oil in a 10-inch oven-safe skillet over medium heat until it shimmers, about 1 minute.
4. Add the diced onion and cook, stirring occasionally, until softened and translucent, 4 to 5 minutes; add the garlic and cook for 30 seconds, until fragrant.
5. Stir in the crushed tomatoes, oregano, salt, and lemon juice, then simmer over medium-low heat for 5 minutes, stirring once or twice, until slightly thickened.
6. Nestle the shrimp into the tomato sauce in a single layer and scatter the feta over the top.
7. Transfer the skillet to the oven and bake for 8 to 10 minutes, until the shrimp are opaque and curled and reach 145°F in the thickest part.
8. Remove the skillet from the oven and let the shrimp saganaki rest for 3 minutes so the sauce can settle.
9. Divide the orzo between 2 bowls and spoon the shrimp, tomato sauce, and feta over it.

Ingredients

• 🍐 2 medium pears
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• 🥜 0.9 ounce shelled, unsalted pistachios
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Directions

1. Rinse the pears under cool running water and pat them dry with a clean towel.
2. Cut each pear in half lengthwise, then remove the cores with a small spoon or paring knife.
3. Slice the pear halves into thin wedges, keeping the skin on for extra texture and fiber.
4. Measure 0.9 ounce of shelled pistachios and divide them evenly between 2 small plates.
5. Arrange the pear slices beside the pistachios and serve immediately to help prevent browning.

Ingredients

• 🌾 1 cup old-fashioned rolled oats
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• 🥛 2 cups 2% milk
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• 🌿 4 cups fresh spinach
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• 🥚 2 large eggs
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• 🧀 3 ounces feta cheese, crumbled
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• 🫒 1/2 cup pitted Kalamata olives
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• 🫒 1 tablespoon plus 1 teaspoon extra-virgin olive oil
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• 🧂 1/2 teaspoon kosher salt
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• 💧 6 cups water
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Directions

1. Drain the olives in a small colander and set them aside while you prepare the other ingredients.
2. Crumble the feta into small pieces and set it aside.
3. Combine the oats, milk, and kosher salt in a medium saucepan over medium heat. Stir until the milk begins to simmer, then reduce the heat to medium-low and cook for 5 to 7 minutes, stirring every minute, until the oats are creamy and tender.
4. Heat 2 teaspoons of the olive oil in a 10-inch skillet over medium heat. Add the spinach and cook for 2 to 3 minutes, stirring often, until it is fully wilted and glossy. Transfer the spinach to a plate.
5. Bring the water to a gentle simmer in a wide saucepan over medium heat; small bubbles should rise from the bottom, but the water should not boil vigorously.
6. Crack each egg into a small cup, then slide the eggs one at a time into the simmering water. Cover the saucepan and poach for 3 to 4 minutes, until the whites are set and the yolks still yield gently when touched.
7. Lift each egg from the water with a slotted spoon and let it drain over the pan for 20 to 30 seconds.
8. Divide the creamy oats between 2 bowls. Top each bowl with half the spinach, 1 poached egg, half the feta, and half the olives, then drizzle each with 1 teaspoon of the remaining olive oil and serve immediately.

Ingredients

• 🥫 1 (15-ounce) can chickpeas, drained and rinsed
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• 🫓 1 (6-inch) whole-wheat pita
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• 🌾 2 tablespoons dry bulgur
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• 🌿 1 cup fresh parsley leaves, divided
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• 🥒 1 medium cucumber, divided
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• 🍅 2 medium tomatoes, divided
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• 🫙 2 tablespoons tahini, divided
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• 🍋 1/4 cup lemon juice, divided
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• 🫒 1 1/4 tablespoons olive oil, divided
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• 🧄 2 garlic cloves, divided
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Directions

1. Preheat the oven to 425°F, line a baking sheet with parchment, and set the rack in the center position.
2. Place the bulgur in a small bowl with 1/3 cup boiling water, stir once, cover, and let it stand for 10 minutes until tender; drain any excess water.
3. Place 1 cup of the chickpeas, half of the parsley, 1 garlic clove, 1 tablespoon lemon juice, and 1 tablespoon olive oil in a food processor; pulse until a coarse, moldable mixture forms, scraping the bowl once.
4. Shape the chickpea mixture into 8 small falafel patties, arrange them on the baking sheet, and bake for 12 minutes; flip each patty and bake for 8 to 10 minutes more, until browned and crisp at the edges.
5. Mash the remaining chickpeas with 1 tablespoon tahini, the remaining garlic clove, and 1 tablespoon lemon juice; stir in 1 to 2 tablespoons water until smooth and spoonable.
6. Stir the softened bulgur with half of the remaining parsley, half of the cucumber, and half of 1 tomato to make the tabbouleh.
7. Dice the remaining cucumber and tomato, toss them with the remaining parsley, and drizzle with 1/2 tablespoon olive oil for the cucumber-tomato salad.
8. Whisk the remaining 1 tablespoon tahini with the remaining lemon juice and 1 to 2 tablespoons water until smooth; warm the pita in the turned-off oven for 2 minutes, then cut it in half.
9. Divide the falafel, hummus, tabbouleh, cucumber-tomato salad, and tahini sauce between 2 plates, and serve each plate with half of the warm pita.

Ingredients

• 🍝 5 ounces dry whole-wheat pasta
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• 🍆 1 pound eggplant, cut into 1-inch cubes
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• 🫒 1 tablespoon olive oil
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• 🍅 1 14.5-ounce can crushed tomatoes
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• 🧄 2 cloves garlic, finely chopped
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• 🌿 1/2 cup fresh basil leaves, torn
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• 🧀 1 1/2 ounces ricotta salata, finely grated or crumbled
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• 🌰 1/2 ounce pine nuts
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• 🧂 1/2 teaspoon kosher salt
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• 🫚 1/4 teaspoon black pepper
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Directions

1. Heat the oven to 425°F and position a rack in the center.
2. Toss the eggplant cubes on a large rimmed baking sheet with the olive oil, 1/4 teaspoon of the salt, and the black pepper until evenly coated.
3. Roast the eggplant for 25 to 30 minutes, turning the pieces with a spatula after 15 minutes, until browned at the edges and tender when pierced with a fork.
4. Toast the pine nuts in a dry 10-inch skillet over medium heat for 2 to 3 minutes, stirring constantly, until lightly golden and fragrant; transfer them to a small bowl immediately so they do not burn.
5. Bring a large pot of water to a rolling boil, add the remaining 1/4 teaspoon salt, and cook the pasta according to the package directions until al dente; reserve 1/2 cup of the cooking water, then drain the pasta.
6. Add the crushed tomatoes and garlic to the skillet over medium heat and simmer for 8 to 10 minutes, stirring every few minutes, until the sauce thickens slightly and the garlic is tender.
7. Add the drained pasta and torn basil to the tomato sauce, tossing over low heat for 1 to 2 minutes; add reserved pasta water 1 tablespoon at a time if needed until the sauce coats the pasta.
8. Fold the roasted eggplant into the pasta gently and let it stand off the heat for 2 minutes so the flavors meld.
9. Divide the pasta between two bowls and top each serving with ricotta salata and toasted pine nuts.

Ingredients

• 🍇 1 1/8 cups seedless red grapes
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• 🧀 1 3/4 ounces Manchego cheese
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• 🌰 1/2 ounce roasted unsalted Marcona almonds
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Directions

1. Place the grapes in a colander and rinse them under cool running water for 20 seconds.
2. Drain the grapes and pat them completely dry with a clean kitchen towel so they do not water down the cheese.
3. Cut the Manchego into thin slices, about 1/8 inch thick, using a clean chef’s knife.
4. Divide the grapes, Manchego slices, and Marcona almonds evenly between 2 small plates.
5. Let the plates rest at room temperature for 5 minutes to bring out the cheese’s flavor, then serve.

Ingredients

• 🫒 2 teaspoons olive oil
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• 🫑 1 large red bell pepper, diced
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• 🧄 2 garlic cloves, minced
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• 🍅 1 can (14.5 ounces) crushed tomatoes
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• 🫘 1 cup canned cannellini beans, drained and rinsed
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• 🥚 4 large eggs
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• 🧀 1 ounce feta cheese, crumbled
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• 🌶️ 1 teaspoon smoked paprika
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• 🌿 1/4 cup fresh parsley, chopped
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• 🍞 5 1/2 ounces crusty whole-grain bread
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Directions

1. Drain and rinse the beans in a colander, then set them aside while you prepare the sauce.
2. Heat the olive oil in a 10-inch oven-safe skillet over medium heat until it shimmers, about 1 minute.
3. Add the diced bell pepper and cook over medium heat, stirring every minute, until softened and lightly browned, 5 to 7 minutes.
4. Add the garlic and smoked paprika, then stir constantly over medium heat for 30 seconds, until fragrant but not browned.
5. Pour in the crushed tomatoes and add the beans, then simmer uncovered over medium-low heat for 8 to 10 minutes, stirring occasionally, until the sauce thickens slightly.
6. Make four wells in the sauce with the back of a spoon, crack one egg into each well, cover the skillet, and cook over medium-low heat for 5 to 7 minutes, until the whites are fully set and the yolks are still soft.
7. Remove the skillet from the heat, scatter the feta and parsley over the top, and let it rest uncovered for 2 minutes so the sauce settles.
8. Toast the whole-grain bread until crisp, about 2 to 3 minutes per side in a dry skillet over medium heat, then serve half of the shakshuka with half of the bread per person.

Ingredients

• 🐟 10 ounces wild-caught salmon fillets
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• 🥔 10 ounces baby potatoes, halved
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• 🫛 8 ounces fresh green beans, trimmed
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• 🍅 8 ounces cherry tomatoes, halved
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• 🫒 1 1/2 ounces pitted Kalamata olives
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• 🥚 2 large eggs
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• 🌿 4 cups mixed salad greens
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• 🫒 1 1/2 tablespoons olive oil, divided
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• 🟡 1 tablespoon Dijon mustard
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• 🍷 2 tablespoons herbed red wine vinegar
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Directions

1. Heat the oven to 425°F and line a rimmed baking sheet with parchment paper.
2. Place the eggs in a small saucepan, cover them with at least 1 inch of cold water, and bring the water to a boil over high heat. Reduce the heat to medium, simmer for 10 minutes, then drain and cool the eggs in cold water for 5 minutes.
3. Toss the halved potatoes with 1 tablespoon of the olive oil on the prepared baking sheet, then roast at 425°F for 20 minutes, stirring once halfway through, until fork-tender and lightly browned.
4. Push the potatoes to one side of the baking sheet, place the salmon beside them, and roast for 10 to 12 minutes, until the salmon reaches 145°F and flakes easily with a fork. Let it rest for 5 minutes.
5. Bring a medium saucepan of water to a boil over high heat, add the green beans, and cook for 3 to 4 minutes until bright green and crisp-tender. Drain the beans thoroughly and cool them briefly under cold running water.
6. Whisk the remaining 1/2 tablespoon olive oil, Dijon mustard, and herbed red wine vinegar in a small bowl until smooth.
7. Peel and quarter the cooled eggs, flake the rested salmon into large pieces, and combine them with the potatoes, green beans, tomatoes, olives, and mixed greens in a large bowl.
8. Pour the vinaigrette over the salad and gently toss until everything is evenly coated, then divide between two bowls and place the egg quarters on top.

Ingredients

• 🌶️ 2 medium bell peppers
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• 🥩 12 ounces 93% lean ground beef
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• 🍚 1/2 cup uncooked long-grain white rice
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• 🍅 1 cup crushed tomatoes
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• 🧅 1/2 cup finely diced yellow onion
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• 🌲 2 tablespoons pine nuts
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• 🫒 1 3/4 tablespoons olive oil
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• 🧄 2 garlic cloves, minced
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• 🌿 2 tablespoons chopped fresh parsley
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• 🧂 1 teaspoon Lebanese seven-spice blend
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Directions

1. Preheat the oven to 400°F and lightly coat a 9-by-13-inch baking dish with 1 teaspoon of the olive oil.
2. Bring a medium saucepan of water to a boil over high heat, add the rice, and cook for 8 minutes until partly tender; drain it thoroughly and set it aside.
3. Cut the bell peppers in half lengthwise, remove the stems, seeds, and white ribs, and arrange the 4 pepper halves cut-side up in the prepared baking dish.
4. Heat the remaining olive oil in a large skillet over medium heat until it shimmers, about 1 minute; add the onion and cook for 4 minutes, stirring occasionally, until softened.
5. Add the ground beef and garlic to the skillet and cook over medium heat for 6 to 8 minutes, breaking the beef into small crumbles, until no pink remains and the meat reaches 160°F.
6. Stir in the drained rice, crushed tomatoes, pine nuts, parsley, and Lebanese seven-spice blend, then cook for 2 minutes over medium heat until evenly combined and hot.
7. Spoon the filling firmly into the pepper halves, dividing it evenly, and pour 1/2 cup water into the bottom of the baking dish without pouring it over the filling.
8. Cover the dish tightly with aluminum foil and bake at 400°F for 25 minutes, then remove the foil and bake for 8 to 10 minutes more until the peppers are tender and the filling is lightly browned.
9. Let the stuffed peppers rest uncovered for 5 minutes before serving, with 2 pepper halves as each personal portion.

Ingredients

• 🥣 12 ounces plain nonfat Greek yogurt
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• 🟣 2 fresh figs
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• 🍯 1 tablespoon honey
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• 🌰 4 teaspoons walnut pieces
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Directions

1. Rinse the figs under cool running water, pat them dry with a clean towel, and remove the stems.
2. Place the walnut pieces in a small resealable bag and gently crush them with the bottom of a measuring cup until crumbly, leaving some small pieces for texture.
3. Divide the Greek yogurt evenly between 2 bowls, using about 6 ounces per bowl.
4. Slice each fig into thin rounds and arrange the slices over the yogurt, dividing them evenly between the bowls.
5. Drizzle 1 1/2 teaspoons of honey over each bowl.
6. Sprinkle 2 teaspoons of crushed walnuts over each bowl and serve immediately.

Ingredients

• 🥚 2 large eggs
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• 🧀 ¾ cup part-skim ricotta cheese
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• 🌾 ½ cup all-purpose flour
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• 🥛 ¼ cup 2% milk
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• 🍋 1 medium lemon
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• 🥄 2 teaspoons baking powder
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• 🫐 2 cups mixed berries
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• 🥜 1¼ ounces sliced almonds
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• 🍯 2 tablespoons honey
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• 🫒 1 teaspoon extra-virgin olive oil
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Directions

1. Toast the sliced almonds in a dry 10-inch nonstick skillet over medium-low heat, stirring every 30 seconds, until lightly golden and fragrant, 3 to 4 minutes; transfer them to a plate.
2. Whisk the flour and baking powder together in a medium bowl until evenly combined.
3. In a second bowl, whisk the eggs, ricotta, milk, finely grated zest from the lemon, and 1 tablespoon lemon juice until mostly smooth.
4. Pour the wet mixture into the flour mixture and stir gently just until no dry streaks remain; let the batter rest for 5 minutes so the pancakes can become tender and fluffy.
5. Heat the same skillet over medium-low heat for 2 minutes, then brush the olive oil evenly over the surface.
6. Cook the pancakes in batches using about ¼ cup batter for each pancake; cook until bubbles form on top and the edges look set, 2 to 3 minutes, then flip and cook until golden and cooked through, 1 to 2 minutes more.
7. Divide the pancakes between two plates and let them rest for 1 minute while you prepare the toppings.
8. Divide the berries and toasted almonds over the pancakes, then drizzle 1 tablespoon honey over each serving and finish with the remaining lemon juice if desired.

Ingredients

• 🫘 1/2 cup dry brown or green lentils
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• 🍚 1/2 cup dry basmati rice
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• 🧅 2 medium yellow onions, thinly sliced
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• 🫒 2 tablespoons olive oil
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• 🥣 3/4 cup plain 2% Greek yogurt
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• 🥒 1 medium cucumber, divided and finely chopped
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• 🌿 1 cup fresh parsley leaves, chopped
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• 🍋 2 tablespoons fresh lemon juice
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• 🧂 1 teaspoon salt
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• 💧 4 1/2 cups water
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Directions

1. Rinse the lentils and rice separately under cold running water until the water runs mostly clear, then drain them well.
2. Heat the olive oil in a 10-inch skillet over medium heat, add the sliced onions and 1/4 teaspoon of the salt, and cook over medium-low heat for 25 to 30 minutes, stirring every 3 to 4 minutes, until deeply golden, soft, and caramelized.
3. While the onions cook, place the lentils and 3 cups of the water in a medium saucepan and bring to a boil over high heat; reduce to medium-low, cover, and simmer for 15 minutes, until the lentils are tender but still hold their shape.
4. Drain the cooked lentils in a fine-mesh strainer and set them aside while the onions finish caramelizing.
5. Add the drained lentils, rice, remaining 1 1/2 cups water, and 1/2 teaspoon of the remaining salt to the saucepan; bring to a boil over high heat, cover, reduce to low, and simmer for 18 minutes, until the rice is tender and the water is absorbed.
6. Stir the remaining 1/4 teaspoon salt into the Greek yogurt, fold in half of the chopped cucumber, and refrigerate the cucumber yogurt while the pilaf cooks.
7. Toss the remaining cucumber, parsley, and lemon juice in a small bowl to make the crisp herb salad.
8. Remove the pilaf from the heat, keep it covered, and let it rest for 10 minutes; then fluff it gently with a fork and fold in half of the caramelized onions.
9. Divide the pilaf between two bowls, crown each with the remaining caramelized onions, and serve with cucumber yogurt and parsley salad alongside.

Ingredients

• 🍗 8 ounces boneless, skinless chicken breast, cut into 1-inch pieces
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• 🍚 3/4 cup short-grain paella rice
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• 🫒 1 3/4 tablespoons olive oil
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• 🫑 1 large red bell pepper, diced
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• 🌿 1 cup canned quartered artichoke hearts, drained and chopped
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• 🫛 1/2 cup frozen peas
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• 🍅 1 cup canned diced tomatoes, drained
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• 🥣 2 1/4 cups low-sodium chicken broth
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• 🌶️ 1 teaspoon smoked paprika
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• 🌼 1/4 teaspoon saffron threads, crumbled
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Directions

1. Pour the chicken broth into a small bowl, crumble in the saffron threads, and let the mixture stand for 5 minutes so the saffron can bloom.
2. Pat the chicken dry with paper towels so it browns well.
3. Heat the olive oil in a 12-inch wide skillet over medium-high heat until it shimmers, about 1 minute.
4. Add the chicken and cook for 4 to 5 minutes, stirring occasionally, until the pieces are lightly browned on the outside and no longer pink on the surface; transfer the chicken to a plate.
5. Add the bell pepper and artichoke hearts to the skillet and cook over medium heat for 3 minutes, stirring once or twice, until the pepper begins to soften.
6. Add the tomatoes, smoked paprika, and rice, then stir continuously for 1 minute so the rice is coated and lightly toasted.
7. Pour in the saffron broth, return the chicken and any plate juices to the skillet, add the peas, and bring the liquid to a gentle boil over medium-high heat.
8. Reduce the heat to low and simmer uncovered for 18 to 22 minutes without stirring, until the rice is tender, the chicken reaches 165°F internally, and most of the liquid is absorbed.
9. Remove the skillet from the heat, cover it with foil or a lid, and let the paella rest for 5 minutes before dividing it between two bowls.

Ingredients

• 🌾 3 tablespoons all-purpose flour
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• 🍬 1 tablespoon granulated sugar
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• 🫒 1 tablespoon extra-virgin olive oil
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• 🥚 1 large egg
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• 🥣 3 tablespoons plain nonfat Greek yogurt
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• 🍊 1 medium orange, zested and juiced
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• 🥄 1/2 teaspoon baking powder
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• 🧂 1/8 teaspoon fine salt
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• 🫐 2/3 cup fresh mixed berries
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Directions

1. Heat the oven to 350°F, and line a 6-inch round cake pan with parchment paper.
2. Whisk the flour, baking powder, and salt together in a small bowl.
3. Whisk the egg, sugar, Greek yogurt, olive oil, 1 tablespoon orange zest, and 2 tablespoons orange juice together in a second bowl until smooth.
4. Add the dry mixture to the wet mixture, and stir gently just until no dry streaks remain.
5. Pour the batter into the prepared pan, and bake at 350°F for 18 to 22 minutes, until the top is lightly golden, the center springs back when gently pressed, and a toothpick inserted in the center comes out clean.
6. Cool the cake in the pan for 10 minutes, then lift it onto a rack and cool for 10 more minutes.
7. Rinse the berries under cool water, drain them well, and pat them dry.
8. Cut the cake into 2 equal slices, and serve each slice with half of the fresh berries.