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Posted on April 26th, 2021 in Individual Resources

Each month we send recipes to members. Check here to find some of our more recent tasty, nutritious dishes. Please note: The MIIA RD's have evaluated these recipes to the best of our ability and recommend them nutritionally, but with full disclosure, we have not sampled them all ourselves

Tender florets, tossed with olive oil, lemon juice, and salt, roasted at high heat until nicely browned around the edges and stems, and then sprinkled generously with freshly grated Parmesan cheese—yes, this is broccoli that anyone could love! Try Roasted Broccoli with Parmesan.

When you travel to Naples, in southern Italy, one of the dishes that you absolutely have to try is Grilled Eggplant Parmigiana. This traditional preparation is essentially a rich vegetable lasagna that uses eggplant slices in place of pasta and combines them with mozzarella cheese, tomato sauce and basil leaves. Basically, all the quintessential ingredients of classical Italian cuisine

Peperonata is an evergreen Italian side dish that originates in Sicily, and is usually prepared during summertime. It is very popular both hot and cold (I’ve even seen it used as a pasta sauce) and there are quite a few regional variations. Here in Liguria for instance, it is quite common to add olives, but of course you can leave them out. 

This delicious and satisfying Moroccan Fish Stew is easy to make and best served with other cooked vegetables or a salad and bread.  Traditionally, this stew is made in a Moroccan cooking vessel called a tagine, but you can make it in any Dutch oven or thick bottomed pot with a good cover.

Roasted Pumpkin with Blue Cheese is a very simple dish, fast to make yet rather delicious. The natural sweetness from the pumpkin pairs perfectly with the salty and pungent flavor of blue cheese, and the crunchy walnut pieces are the icing on the cake. Even though this is supposed to be a side dish, I love it so much that sometimes I eat it as a main! 

Cucumber Yogurt Salad with Fresh Mint, Lemon and Olive Oil is cool, refreshing and only takes 5 minutes to make.  It uses an English cucumber which is available year-round in the supermarket.  It is also an anti-inflammatory recipe that is good for your gut and your immune system.

Chicken Chickpea and Spinach Curry is filling, delicious and only takes 30 minutes to make.  We tried it and had leftovers and enjoyed it for a few days after.  It will last up to a week in the fridge.  It is also a great meal to freeze and eat later when you don’t feel like cooking at all.  Serve with rice and a salad.

Salmon and Potato Cakes with Fire Roasted Corn Salsa is a wonderful recipe for when you don’t want to spend a lot of effort cooking but want something tasty and elegant.  It is the perfect summer recipe especially when the vegetables are fresh and the dill is plentiful.  Enjoy it alongside a simple salad and you have yourself a meal!

One of the best one pot meals is just about any Moroccan tagine.  They are loaded with lots of vegetables, a little bit of meat, chicken, fish or beans and wonderful herbs and spices.  This traditional Moroccan Chicken Tagine is super easy to make and full of flavor and good health!

Cod with Tomato Sauce is a traditional dish from northern Spain and is super easy to make. The trick of this recipe is to simmer the tomato puree until it is a thick sauce and then you cook the cod in the sauce. It is a one skillet dish that serves 4!

Italian Red Pesto with Sun-Dried Tomatoes and Arugula (Winter Pesto) is my grandmother’s own version of a classical Sicilian red pesto. As her family was originally from Sicily, it has quite a strong sentimental connection for us. The real protagonists of this recipe are sun-dried tomatoes, a wonderful ingredient that is really popular in southern Italy. Moreover, this pesto calls for arugula instead of basil and a lot of delicious almonds. I’m sure you will love it!

Traditional Garlic Soup originates from the Castilian region in the interior of Spain, specifically in the small area of ​​Zamora. In ancient times, it was a typical lunch, an extremely cheap and very comforting recipe to spread warmth throughout the body in cold rural areas. Eaten in the middle of the morning to maintain strength for the day, usually with one or two eggs cracked inside, which were cooked from the heat of the soup. Like most ancient recipes, it served the added function of utilizing leftover bread from the day before. 

Nothing is more satisfying in the middle of winter than a nice warm bowl of soup.  Moroccan White Bean Soup (Loubia) is a traditional Moroccan white bean soup filled with the fragrant spices cumin, turmeric and paprika as well as fresh parsley and cilantro.  This quick version uses canned beans so you can make it in well under an hour.  Of course, with any soup, the longer you let it stew the better!  Enjoy!

Try Dairy Free and Gluten Free Buckwheat Pancakes a traditional pancake from old-time New England.  It is hearty and cooks up like a pancake made with white flour.  I have made this with blueberries and apples and cinnamon in the pancakes.  Instead of dairy, this recipe uses coconut cream to make for a super flavorful breakfast.  Top with maple syrup and more fruit.  A quick whole-grain breakfast that will sustain you until lunch!

A comfort food salad?  Yes!  This Mediterranean Fried Potato, Tomato and Arugula Salad starts off with potatoes that are boiled and then fried in extra virgin olive oil.  And yes, it is fine to fry with olive oil (as a matter of fact, it is one of the best oils to fry with), just don’t turn the temperature up so high that the oil begins to smoke.  Fry the potatoes on medium-high heat.  Tossing the hot potatoes in with the salad ingredients will slightly wilt the arugula (which is perfect!).  This salad is loved even by those who are not salad lovers.  Enjoy.

Sizzling Lemon Garlic Shrimp is quick to make (only 10 minutes from start to finish) but comes out elegant and tasty.  Perfect at parties or as a main course for dinner.  Buy shrimp that has already been deveined to save time.  

Cherry Tomatoes with Capers and Balsamic is fantastic when there is an abundance of cherry tomatoes.  It is incredible on pasta, steak or fish.  It freezes very nicely in Ziploc bags and all you have to do to thaw it is drop the bag in warm water for about 10 minutes.  You can also remove it from the bag and defrost it in a pot.  

Sheet Pan Salmon with Asparagus, Lemon and Dill hits all the sweet spots. It is quick to make (under 30 minutes), super delicious, good for you and it will make you feel good when you eat it. Salmon is a wonderful protein source that is high in Omega 3 fats and low in calories.  Asparagus can help improve cognitive decline and is good for your gut flora.  Fresh dill is good for your digestion and can help with fever and colds.  

Tabouli or Tabbouleh is a Middle Eastern salad that is often eaten as a mezze (small plate) alongside other vegetable and meat dishes.  It is traditionally made with a lot of parsley.  This Lebanese version also includes mint.  It is a cooling salad that goes great with hummus, bread and olives.

Summer Sheet Pan Vegetables Baked in Olive Oil is a very easy and fairly quick to prepare sheet pan recipe.  On the islands in Greece, this is one of the premier dishes served at homes and restaurants during the summer.  It is a comfort food even though it is very healthy and full of good nutrition. Serve it with a Greek salad and you have a full meal.

Sheet pans are the perfect way to create an entire dinner on one tray.  This Sheet Pan Chicken Thighs with Peppers and Onions can be eaten on its own but is also wonderful paired with a simple salad and some bread.

A shrimp boil or clam bake is both a Portuguese and New England tradition of steaming food over seaweed usually on the beach. New England Sheet Pan Shrimp Boil gives you the flavors of the boil in only a few minutes of prep time and 10-15 minutes of baking time.  The sheet pan allows for a lot of food that will serve 6 people a hearty and healthy meal.  Old Bay seasoning provides familiar flavors of the sea.  Garnish with parsley when you are done and serve right on the sheet pan.

This traditional Greek beef stew is super easy to make in the crockpot.  It usually takes about 15 minutes to prepare in the morning. Then just leave it cooking all day and eat it when you get home at night.  Slow Cooker Beef Stew with Eggplant, Zucchini, and Tomatoes is a full meal in itself, but you can also serve it with bread and a salad.  This recipe freezes well so you can eat some now and freeze the rest. 

Homemade Tomato Sauce in under 20 minutes!  Instant Pot Tomato Sauce with Artichokes and Olives is based on a traditional Greek recipe that has been cooked for generations.  But now instead of needing to stir the sauce for hours, it is done in minutes.  Enjoy!

Chicken thighs come out amazingly tender in the Instant Pot.  Instant Pot Chicken Thighs with Lemony Mustard Greens and Olives is an entire meal and the only thing I would add to it is a salad and maybe bread if you are eating it!  

Greek Slow Cooker Pasta Sauce with Chicken is a traditional Greek pasta sauce that was cooked all day on the stove. We have made it immensely easier by using a slow cooker (crockpot) instead.  All you have to do is add all the ingredients to the crockpot in the morning and then when you get home, make pasta and top with the sauce.  

Try our delicious, nutritious and easy-to-prepare Healthy in Hurry recipes:


Turkey Meatballs on Loaded Tzatziki are wonderful for parties.  They are anti-inflammatory and full of healthy herbs, spices and probiotics. This also makes a pita sandwich. Just fill the pita with meatballs, sliced tomatoes, and lettuce and top with the tzatziki.  The perfect year-round lunch!

Warm and Creamy Turmeric Milk with Ginger and Honey is one of our favorite winter drinks. It is super healthy, anti-inflammatory and delicious.  The best part is that it takes about 5 minutes to make and it will be warming you up for hours.  

Red Bliss Potato Salad with Artichokes can be served hot or cold and goes well with just about any main dish with meat, chicken, fish or beans.  Many people think of potato salads in the summer, but warm potato salads are amazing when it’s cold outside.  Baked butternut squash and a simple salad are great accompaniments to a warm potato salad.

In America, the base of most salads is lettuce, but in Greece, you rarely find lettuce in salads.  Authentic Greek Salad is full of fresh vegetables, soft feta cheese, Kalamata olives and lots of olive oil and lemon juice.  Make this recipe with fresh, local tomatoes.  It makes a huge difference!  

In the summer, try super thirst quenching and filling smoothies after you exercise in the morning.  Chocolate Banana Shake is a delicious choice that is anti-inflammatory and has everything you need for a complete breakfast (carbs, fat and protein). The best part, of course, is that it has cacao in it which gives it a rich chocolate shake taste.  Enjoy!

Fresh eggplant is just around the corner and this Greek recipe is very simple to make and worth the little extra cooking time. Baked Eggplant with Caramelized Onions goes with almost any chicken, fish, meat or beans dish.  Serve it with a salad and bread and you have the perfect vegetarian meal!

Mango Strawberry Banana Smoothie is a nutrient-packed, anti-inflammatory, super delicious drink that can be a full breakfast or afternoon snack.  Use almond milk for extra protein, but you can use the milk of your choice.  Greek yogurt adds probiotics and the turmeric and ginger gives this smoothie exceptional flavor as well as adding even more anti-inflammatory effect.  

Avocado Toast with Smoked Salmon, Fresh Dill and Capers are a perfect flavor combination that will make your avocado toast brunch extra special.  Make sure your avocado is perfectly ripe for this recipe and you will have happy eaters.

Ok, we all know prunes are good for constipation, but did you also know that they are super delicious!  There is something very soothing about warm prunes with yogurt. Stewed Prunes with Greek Yogurt and Cinnamon is a great breakfast that can be made ahead.  

Beef with Spinach is a perfect mid-winter recipe that is both comforting and filling. Serve with roasted winter vegetables and a salad.  This recipe freezes well so you can eat it anytime!

Our Healthy in a Hurry recipes are nutritious and delicious. In addition, all can be prepared in 15 minutes and they only have 5-11 ingredients. Try them all.

Breakfast Yogurt Parfait  is a creamy, naturally sweet breakfast or snack that you can prepare in 5 minutes.  You can make a new recipe each day by adding different fruit such as apples, melons, strawberries or pineapple.  Sometimes, I add a small handful of granola to give it more of a crunch.

One of the classic recipes of the Mediterranean, Egyptian Lentils with Rice and Pasta is a full meal in itself, but it’s even better served with a Greek salad and roasted cauliflower.  On its own it is gluten free and vegan and is a great dish to serve at a party where you have guests on special diets.  It covers most of those bases and is still hearty and delicious!

Halloween is over and now you have some pumpkins laying around. Want to make something delicious with those pumpkins?  Try Pumpkin with Rosemary and Cinnamon. This recipe comes from the Greek island of Crete and is part of the Mediterranean Diet.  Hope you enjoy it!

Lentil Soup with Moroccan Spice is full of Mediterranean flavor and quick to make. Lentils are an excellent protein source and low in calories, so you can enjoy your meal and still lose weight.

Chicken and Chickpea Salad with Fresh Basil Dressing comes from the Greek island of Crete and has all the right ingredients for a complete lunch.  Eat it with a slice of whole grain bread and dip it in the dressing.  It’s also really good with a simple tomato or sweet potato soup.

Green drinks are the rage.  Using greens in a smoothie adds a lot of nutrients including iron, fiber and antioxidants.  The trick to making a delicious one is not adding so many greens that it alters the flavor of the rest of the smoothie.  This Green Smoothie does just that and is a delicious anti-inflammatory drink that you can have for breakfast or as a filling snack during the day.  

Grilling season is upon us again!  What’s great about grilling is that it coincides with the growing season.  Fresh vegetables on the grill are amazing, full of juicy flavor and caramelized goodness!  Try this recipe from Crete (a Greek island) Greek Lamb, Tomato and Onion Skewers.

Vegetable Pie is great way to get people who think they don’t like vegetables to change their minds. If you haven't worked with phyllo before, do not panic, here is a video that shows just how easy it is to use (he uses butter, but in our recipe we are using olive oil).  

It only takes 30 minutes to prepare Spaghetti with Salmon and Vegetables. Add a salad you have a quick, delicious and nutritious dish.  End the meal with a fruit salad topped with a spoonful of Greek yogurt and cinnamon. As they say in Greece: Kali Orexi!  (Bon Appetit)

Chicken with Mushrooms and Lemon is an easy to make, comforting, anti-inflammatory stew that will have everyone clamoring for more.  Serve with a traditional Greek salad and some hearty whole grain bread for a complete meal.

Looking for a romantic, bright, spicy start to your day?  Shakshuka, probably the most popular egg dish in Israel, is a quick and easy breakfast delight.

Spinach with Feta and Lemon is ultra quick to make. It's packed with iron, anti-inflammatory polyphenols and immune fighting garlic. You can even serve this at breakfast with eggs fried in olive oil. Enjoy!

Baked Eggplant topped with Garlic Yogurt Sauce is a perfect dish for holiday parties and has all the healh benefits along with the delicious flavor of the Mediterranean Diet.

Find out how to cut calories and increase flavor at the same time with this new take on a comfort food favorite Stuffed Peppers with Ground Beef and Mushrooms.

Shrimp with Feta works as both an appetizer or as the main dish. Try this amazing new way to cook shrimp.

Nothing beats a warm Ratatouille on a cold day. Just cut the vegetables, add olive oil, spices and let it cook...easy, healthy and tasty.

Grilled Portobello Mushrooms are a delicious, low-calorie meat replacement and easy to prepare on the grill.

Enhance your cardiovascular health with this delicious and easy-to-prepare dish, Chicken with Cabbage and Leek Soup.

Zucchini and Potatoes (Briam) is popular all over Greece and the Greek Islands.  The half a cup of extra virgin olive oil produces a rich flavor while remaining very good for you.

Asparagus is a superfood loaded with nutrients, vitamins and anti-oxidants. Our Asparagus omelet recipe is an easy to prepare, delicious and nutritious spring dish.

Black Bean Stew is tasty and an affordable source of protein, filling fiber, disease fighting antioxidants and numerous vitamins and minerals.

When you are craving comfort food, enjoy a hearty bowl of Egg Noodles with Walnuts and Basil. You'll be surprised with how simple and flavor-packed it is.

Delicious hot or cold, Lentils with Salsa Verde is a terrific side dish. Also read how adding fresh herbs and spices improve flavor, stimulate digestion, boost digestion and improve absorption of nutrients.

Not too sweet, with a hint of cinnamon and clove, topped with sesame seeds...try Orange Cookies for a tasty treat.

Enjoy Rosemary Olive Oil Tea Cake with your favorite tea.

Here's a delicious, easy to prepare lunch Kefta Meatball Pita Pockets.

Greek recipes are an ideal fit for The Mediterranean Diet. Try our remarkably quick and easy Chicken Souvlaki.

Fire up your grill for Perfect Grilled Eggplant.

Looking for an easy to make snack? Try Spiced Chickpea "Nuts"  

Here's a new, healthy twist on Sloppy Joes that you can prepare in your slow cooker Vegetarian Pinto Bean Sloppy Joes

Raw vegetables are a terrific complement to this party dip White Bean Dip

Take 10 minutes to turn spinach into a family favorite by serving Spinach with Feta and Lemon

Tap into the Mediterranean Diet with this traditional dish that serves 8 Eggplant Parmesan