Eggplant and CouscousEggplants, also known as aubergines, offer several health benefits because of their nutrient content and unique phytonutrient profile. Eggplants contain antioxidants such as Vitamin C and E, are rich in dietary fiber that promotes the growth of beneficial gut bacteria and is a low calorie, low carbohydrate food. Plus, they are easy to grill, roast, sauté or bake making them a versatile vegetable. Couscous is widely consumed in several Mediterranean countries. It is a complex carbohydrate, meaning it’s digested slowly when compared to white bread or sugar. It is a great source of fiber and a valuable source of plant-based protein which is important for weight loss, muscle repair, and overall health. We hope you enjoy this recipe. PS: it’s a great leftover dish too.Grilled Chicken and Hummus in Pita (Pargiyot)“Pargiyot” also known as spatchcock chicken, comes from Hebrew, and it is a culinary technique rather than a specific dish. This method of preparing chicken allows for even and faster cooking time plus its’ cooking versatility: grill, roast or pan-sear.
This chicken and hummus on pita recipe is a delicious and traditional dish in the Middle East and packed with the health benefits of the Mediterranean Meal Plan.
Enjoy the health benefits of heart healthy fats, high fiber and protein.
Grain-free Vegan Banana Nut MuffinsThis wholesome muffin recipe will be a favorite! They make for a perfect snack or breakfast
on-the-go.
If you are looking for a Non-Vegan option, use 1 regular egg. For a fun Fall muffin, replace the banana with pumpkin puree for Pumpkin Nut Muffins. Keep in mind that pumpkin is not as sweet as ripe bananas so you might need some extra coconut sugar. Looking for more protein? Add a scoop of pea or whey to the mix!
Homemade Vegetarian ChiliSource from: Cookie and KateWarm Carrot Lentil SaladSource from: Lovely LemonEgg Breakfast MuffinsSource Adapted from: Hurry The Food UpNo-Bake Chocolate Peanut Butter Oat BarsReady to impress this holiday season? These yummy no-bake chocolate peanut butter oat bars are made with simple wholesome ingredients for the perfect healthy-dish snack or dessert. Vegan. Gluten-free. Low-FODMAP - Contributed By Dietitian Debbie. Nutrition per Serving: 190 calories, Total fat: 12.4g, Total Carbohydrates: 17g, dietary fiber: 2g, total sugars 10g, Protein 5g.Roasted Eggplant, Tomato and Zucchini SoupDid you know that Eggplant is low in calories and sodium, and a great source of dietary fiber, potassium, and B vitamins? Zucchini is packed with many important vitamins, minerals, and antioxidants. Nutrition per Serving: 90 calories • 11g carbohydrates • 3g fiber • 4.9g total fat • 2g protein - Contributed By: Triad to WellnessVegetable Quinoa Taco BowlNutrition per serving: 278 calories, Total fat 9.8g, total carbohydrates 41g, dietary fiber 13g, protein 12gVegetable Loaded Lentil SoupAdapted from Chef Julie Harrington, RD
