There are certain ingredients that aren’t the centerpiece of the plate. They’re not the part of the meal anyone raves about. But take them away, and something feels like it’s missing.

Namely, that half of your plate devoted to vegetables.

So in an effort to help you fill out the important part of your plate, this week’s menu is built around one of those ingredients.

A dark leafy green named kale.

And while it might seem like a humble side, it’s doing more work than you might expect.

Recently, I wrote about the brassica oleracea sextuplets - cabbage, cauliflower, broccoli, Brussels sprouts, kale and rutabaga - healthy vegetables with identical DNA.

I covered Brussels sprouts and cauliflower in February, and broccoli in March. So it’s time to give springtime kale its due. Even if it doesn’t happen to be my favorite of the bunch, who knows? It might be yours.

What makes it work

Kale is a dual-personality kind of vegetable. Sometimes it likes heat, sometimes it likes a chill.

Sometimes it likes to be chopped up after a simple massage with extra virgin oil and salt, mixed with a few “what have you” salad fixings like dried fruit, bits of cheese, nuts, avocado and crunchy onions and topped with a simple lemon garlic dressing.

Sometimes it likes to be sautéed into submission and served hot. It’s not complicated. Just greens, olive oil, garlic, and a pinch of salt. That’s it.

If you’re in the mood to get dressed up and have some pine nuts, dates and red onion like I did when I made it this week, go ahead and toss them in.

If a little extra heat is your thing, a smattering of chile pepper flakes does the trick.

If a nod to springtime freshness is more what you’re looking for, a squeeze of lemon or a bit of grated lemon peel works wonders.

In other words, no matter how you like it best, kale is exactly the kind of easy going addition that fills in the missing half to create a more balanced plate — both in terms of flavor and, importantly, in terms of nutrition.

And there’s a reason for that.

From a nutritional standpoint, kale and other dark leafy greens like spinach and Swiss chard (which BTW can be served up exactly in the same way) are some of the most concentrated sources of essential nutrients you can put on your plate.

They provide:

• Vitamin K, which plays a key role in bone and blood health

• Vitamin A, important for vision, immune function, and skin health

• Folate, which supports cell repair and cardiovascular health

• Magnesium and potassium, both essential for muscle function and maintaining healthy blood pressure

• And a wide range of antioxidants and polyphenols, which help reduce inflammation and support long-term health

They’re also naturally rich in fiber, which supports digestion and helps maintain steady energy levels throughout the day.

In this week’s menu, a generous side of sautéed kale is paired with a few other simple elements — a light piece of cod, some roasted potatoes, some fresh herbs — the kind of dinner that feels complete without being heavy.

And that’s really the goal.

Not meals that are complicated or overly planned, but meals that are easy to put on repeat — the kind you can come back to again and again without much effort.

To help you do that, I’ve included a few additional dressing and sauce ideas in the PDF so you can continue building around these same ingredients throughout the week.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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Recently, I wrote about the brassica oleracea sextuplets - cabbage, cauliflower, broccoli, Brussels sprouts, kale and rutabaga - healthy vegetables with identical DNA.

I’ve already covered Brussels sprouts, cauliflower and broccoli. So it’s time to give springtime kale its due. Even if it doesn’t happen to be my favorite of the bunch, who knows? It might be yours.

This recipe can be adapted to any dark leafy hardy green you want to treat to a flavorful toss-up. Plus, it’s the perfect canvas for all sorts of pantry options... nuts, dried fruits, alliums.

Just pay a little attention to those optionals as they are not calculated in the finished dish macros. But you have the reference tools to add any optional flavor bits to the total if you go that route.

Want to make sure you don’t miss out on anything? Everything you’ll want to know to master the Mediterranean diet, including 400+ posts & notes of exclusive weekly meal plans & recipes, how-to-guides and behind the scenes are all here waiting for you to spend a few Mediterranean minutes with me. Upgrade or invite more friends to join those of us who want to master this healthy way of eating.

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Time to fess up. I have a sweet tooth and sometimes a juicy piece of fresh fruit doesn’t cut it.

A square of salted dark chocolate almost always provides a quick fix. Even a smear of homemade jam on my morning toast takes care of it too.

But there are those occasional days (psst… it’s 2-3 times a month if you’re following the Mediterranean diet) when I’m looking for a special treat. And this week is one of those times.

So let’s talk about how desserts fit into a healthy diet day without worrying about falling off the tracks.

How to make it work

Maybe you’ve noticed I try to feature a different segment of the Mediterranean diet every week. Each slice of the pie or the pyramid gets a little or a lot of attention based on where it sits.

You may not see lots of recipes for meats or sweets but that doesn’t mean they’re off limits. On the contrary, they’re very much a part of the balance that makes up the Mediterranean diet.

Lucky for us, my spinning Wheel of Fortune landed on “meats & sweets” this week!

Normally when building your weekly menus, I work out a 2,000-calorie and macro mix so that you have a balance of energy and nutrients to evenly fuel your day. Then give you the tools to adjust it if your goal is more or less.

Lunch and dinner ideas have always been interchangeable - depending on whether you like to eat your biggest meal at lunch or dinner.

Here in Spain as in most Mediterranean countries, it’s definitely mid-day.

But there’s always room for wiggle room when you’re following the Mediterranean diet and sometimes, there’s call for a little change.

This week, a slice of our featured dessert took a sizable chunk out of the day, but lunch was nice enough to downsize and cover the difference.

You’ll see just how I do it in the full plan, but for now I wanted to highlight the ingredient and recipe that made this small switcheroo necessary.

A little slice of Spanish heaven

Another important part of planning the weekly menus is trying to use local, seasonal ingredients. This week, that means celebrating the abundance of citrus and almonds where I live - knowing that no matter where you live, you should be able to source them too.

Right now, a sure sign of spring is the blanket of white and pink that gently settles like a tufted bedspread over the hills. Everyone here knows it’s a spectacular signal of almond blossom time and the fruit that will follow in the late summer.

It’s probably why almond “flour” is as common here as white flour for all kinds of baked goods. And despite its moniker, it’s nothing more than finely-ground almonds. With two healthy benefits.

Almond flour is protein-packed and gluten-free.

It can usually be found in three variations: ground from buttery Marcona almonds, ground from skin-on toasted almonds and rough grind granules for Spain’s iconic cookies, almendrados (a bonus recipe that you’ll find in the PDF).

So when I’m looking for one of those occasional treats, I reach for a recipe that includes almond flour knowing I’m getting more than just a quick fix for my ever-present sweet tooth.

With this week’s featured recipe, I’m also getting an extra dose of gluten-free protein from the almonds, the eggs and the yogurt.

This orange almond cake is a touch unusual because in addition to almonds, the cake includes a whole orange: skin, pith and all. The result? The citrusy flavor gets an intense boost and the cake stays nice and moist.

A healthy finishing touch… with colorful, juicy orange slices and pomegranate arils on top, you can almost consider this another small fruit portion for the day if you’re trying to reach your 5-a-day goal!

And if you want to make it right along with me, just click on the video:

As always, to give you a few more ideas about why almonds are a key pantry ingredient in every Mediterranean kitchen, you’ll find 3 extra recipes from the archives in the menu PDF besides the meal plan.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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But right now, it’s time to pull up a chair, grab a glass or cup, and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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Oranges are one of the most celebrated fruits in the Mediterranean during the long citrus season bowls. Bowls of fresh fruit like these are always on the table within easy reach for a quick snack but to really celebrate the season it’s nice to have a light almond cake on hand decorated with beautiful Mediterranean colors and flavors like oranges and pomegranates.

This healthy Mediterranean dessert with whole oranges is loaded with the healthy benefits of whole oranges, protein-packed with almonds, eggs and yogurt and made even better for you with the antioxidant powers of extra virgin olive oil in the batter and crunchy, juicy, flavorful pomegranate seeds decorating the top. What a healthy way to have your cake and eat it too!

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Who else is ready for fresh spring colors and some new healthy options at the table? I’m craving change, so I’m guessing you might be too. And what better season than springtime to give a boost to all the healthy commitments you’ve made to yourself this year?

Another change? I find myself reaching for combinations that don’t require much cooking at all. Long-simmering soups and stews head into hibernation, and prep-and-plate dishes move to the front.

The result? A set of choices that feels a little like a Mediterranean-style salad bar — and that ended up shaping this week’s Healthy Menu Meal Plan. Hydrating fresh fruit, nutrient-dense vegetables — something crisp, something creamy, and a good drizzle of olive oil.

As a first-of-the-month newsletter, the PDF is unlocked and available to everyone - free and paid subscribers alike - so if you want to go straight to the plan,

👉 You can download the full menu and recipes here

Motd 64 Watermelon Feta

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What makes it work

If you’ve been a part of this community for a while, then you’re already familiar with a rhythm that works really well when you’re following the Mediterranean diet — a balanced breakfast that provides long-lasting energy, a more substantial mid-day meal, and a lighter dinner that ends the day on a healthy note without being heavy.

I’ll walk you through all of that in the full plan, but for now I wanted to highlight the featured recipe and the ingredient that really set the tone for today’s menu.

A loaded interpretation of a classic watermelon feta salad.

At first glance, it’s a simple combination — sweet watermelon, crisp cucumber, a little red onion, creamy avocado, fresh herbs, and a piquant lime dressing. But what makes it feel complete is the ingredient that ties everything together.

Feta.

Feta is one of the most recognizable cheeses in Mediterranean cooking and one that shows up again and again in recipes from breakfast to dinner. Its bright, tangy flavor has a way of bringing balance to all sorts of dishes.

Traditionally made from sheep’s milk or a blend of sheep and goat milk, feta has a crumbly texture and a light salty bite. Another big plus? Because the flavor is such a standout, a small amount goes a long way.

In fact, until I prepared this newsletter, I hadn’t realized just how many recipes I’ve already published that include this magical Mediterranean ingredient - and that you can find in the archive.

In this week’s salad, feta does something especially interesting. It balances the natural sweetness of the watermelon and the richness of the avocado, adding just enough contrast to keep every bite from feeling too soft or too sweet.

And nutritionally, feta also contributes protein and calcium. It’s a good example of the Mediterranean diet guideline where dairy is used more as a complement than the main focus of the plate.

To give you a few more ideas about why feta deserves a permanent place in your kitchen, you’ll find 3 extra healthy recipe treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself).

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

Motd 64 Watermelon Feta Recipe

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This salad is remarkable for its incredible dichotomy on so many levels: it’s creamy and crunchy, it’s sweet and tart, it’s loaded and light. And it’s all because of the addition of feta cheese.

Whether you serve the salad as the perfect side at a picnic or potluck, or just tuck in for a big bowl at dinner, it’s a wonderful way to pack in a whole lot of healthy in one easy salad bowl.

Motd 64 Watermelon Feta Recipe

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One of the things I love most about the Mediterranean pantry is how a few deeply flavored ingredients can transform into a thing of beauty. A couple of anchovies, a handful of olives, a tangle of sweet onions cooked down in olive oil… and suddenly you’ve got a dinner that tastes like you worked a whole lot harder than you actually did.

This week’s savory tart is a perfect example of when “simple” turns into “simply elegant”. The store-bought, butter-based puff pastry does most of the heavy lifting, while the toppings lift it a bit more with a bunch of bold Mediterranean flavors.

Because it’s a little rich (that buttery pastry will do that), the rest of today’s menu stays simple and balanced — lots of fruits, vegetables, beans and whole grains.

But I chose this tart to highlight a real gem in my pantry and one of the healthy secrets of the recipe. It’s a little magic trick I reach for almost every week.

A can or a tin or a jar or a little package of omega-3 rich healthy anchovies.

When you taste them straight from the can, they can seem intensely salty, but when used in cooking they behave much more like a seasoning than a main ingredient. I’ll admit, it took me a little while to figure this out.

I guess my love affair with this classic Mediterranean ingredient started when I began to homemake Caesar dressing. Next was the part they played in my clam spaghetti as they melted into warm olive oil with garlic and dissolved into a deep meaty umami flavor. That’s why they appear in so many classic recipes, from pasta sauces to vegetable dishes and salad dressings.

And why they are a mainstay of tapas menus in Spain. I think if George could, he’d order fried boquerones (as they are called here) every time!

Another big benefit? Anchovies are rich in omega-3 fatty acids, which are associated with heart and brain health, and they also provide protein, calcium, and selenium. Because they’re lower on the food chain than larger fish, they tend to accumulate less mercury as well.

Once you start cooking with these little fishies, you’ll find what I did - they add something hard to describe but easy to appreciate — a hidden depth of that savory umami flavor that makes a dish taste more complete.

This week, in addition to the menu’s featured recipe, I’ve included another simple way to make a 10-minute everyday tart with puff pastry and a couple of other recipes featuring anchovies from my trove, so I’d suggest when you go to the store to replenish your supplies, buy an package or two of both.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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If you are interested in that “perfect for last minute company” version, join me in my Mediterranean kitchen right now and watch this video.

But if you want to jump right in and enjoy today’s menu, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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A classic from the south of France, this savory and tart tart is a lovely way to anchor a light meal for lunch or dinner using that powerhouse Mediterranean protein source, anchovies.

The other magic ingredient is the caramelized onions that melt into a sweet spread as the base for whatever you want to top the tart with. It’s a bit of an effort to make but IMHO, well worth it.

If you are interested in that “perfect for last minute company” version, join me in my Mediterranean kitchen right now and watch this video.

Want to make sure you don’t miss out on anything? Everything you’ll want to know to master the Mediterranean diet, including 400+ posts & notes of exclusive weekly meal plans & recipes, how-to-guides and behind the scenes are all here waiting for you to spend a few Mediterranean minutes with me. Upgrade or invite more friends to join those of us who want to master this healthy way of eating.

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As soon as springtime veggies start popping up at the market, I get a little over excited and buy a few more things than I’m really ready for.

So a few days ago, I was doing what I also seem to do this time of year — standing in front of the refrigerator wondering what to do with the bounty of vegetables that looked too fresh to ignore but not quite substantial enough to become dinner on their own.

Radishes. Celery. Parsley. Red onion.

It turns out those odds and ends I had amassed were exactly what I needed.

Because once you add creamy white beans to the mix, suddenly those crunchy vegetables turn into something much more interesting — a bright, satisfying salad that feels perfectly suited to this early stretch of spring when the markets start filling with fresh greens and new vegetables again.

This week’s featured recipe in the menu is a vibrant white bean salad layered with my favorite spice, sumac. It’s the kind of dish that shows how simple ingredients can come together to create something super satisfying.

But the real star of this dish?

White beans. Whether you cook them from scratch or rinse them from a can or jar. White beans are one of those pantry staples that show up again and again in Mediterranean kitchens.

Their flavor is mild and almost buttery, which makes them incredibly adaptable. Toss them into salads like this one, simmer them into soups, mash them into spreads with olive oil and garlic, or pair them with roasted vegetables and herbs.

When you’re looking for more ways to add protein to your diet, white beans bring quite a bit to the table. They provide a perfect plant-based protein, plus fiber, potassium and iron, all of which play an important role in supporting heart health and digestion. That combination of protein and fiber is also one of the reasons beans are such a satisfying ingredient in Mediterranean cooking.

But what makes white beans so useful in the kitchen is how easily they take on flavor. They soak up olive oil, lemon, herbs and spices in a way that makes even simple dishes feel complete.

As always, you’ll find a few extra healthy recipe treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself). This week, in addition to the menu’s featured recipe, I’ve included a couple of other recipes featuring white beans from my archives in case you’re looking for more inspiring ways to use this kitchen staple.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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My best friend, Dhalia, showed me an Instagram video of someone making this salad the other day. Everything about it said “It’s spring, so what are you waiting for?”

I’m sorry I can’t give credit to the original inspiration, but it’s a wonderful way to make a one-bowl lunch with all the crunchy goodness of springtime radishes. If you’re lucky enough to source some springtime peas, by all means, toss them in as well!

Want to make sure you don’t miss out on anything? Everything you’ll want to know to master the Mediterranean diet, including 400+ posts & notes of exclusive weekly meal plans & recipes, how-to-guides and behind the scenes are all here waiting for you to spend a few Mediterranean minutes with me. Upgrade or invite more friends to join those of us who want to master this healthy way of eating.

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One of the things I’ve learned over time is that some of the best meals start with a vegetable that’s been hanging out in the refrigerator waiting for its moment.

You bought it with good intentions. Maybe it just looked particularly fresh at the market. Maybe it was on sale. And then it patiently waited while other ingredients jump the line. That happened to me last summer with a head of broccoli.

You may have caught this note I posted when I figured out that simply trimming the stem and soaking it overnight brought it back to fighting form!

But I buy broccoli most every week because this green “flower” is a cornerstone vegetable of the Mediterranean diet. It provides fiber, vitamin C, vitamin K, and a number of beneficial plant compounds that support your overall health.

So when I discovered yet another well-intentioned bunch of broccolini hiding in the fridge, the more it seemed like the perfect starting point for this week’s menu. It was time to learn my lesson once and for all.

Another big advantage is that broccoli has always been one of those vegetables that plays well with others. Roast it with olive oil and garlic, toss it into pasta, fold it into grain bowls, or simply steam it and finish it with lemon and good extra virgin olive oil.

This week, it gets a little upgrade - turning it into a satisfying meal when paired with a few bold Mediterranean ingredients.

Walnuts add a little healthy protein, Parmesan brings a cheesy depth, and sea-salty anchovies quietly dissolve into the crumbs, adding that savory umami flavor that’s hard to describe but easy to appreciate (not to mention an extra boost of healthy omega-3 fatty acids).

The florets and stems roast for a few minutes until the edges start to caramelize, before being topped with the crunchy mixture of toasted breadcrumbs, walnuts, Parmesan cheese and anchovies. And in a matter of minutes, dinner heads straight to the table.

Knowing that the dish leans on the rich side (aka higher fat content), I built the rest of today’s menu to make sure we keep it light and balanced and recipe-free — berries & ricotta in the morning, grilled salmon at lunch, fresh fruit and yogurt for snacks, and a simple green salad alongside the broccoli at dinner.

But that doesn’t mean you won’t find a few more healthy recipes for broccoli tucked into the PDF so that you don’t have to go hunting around for inspiration.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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If you are like me, there’s always a head of broccoli in the fridge - whether or not I’m ready to do something with it. And sometimes, that means it languishes in the back while other vegetables jump the line.

But this broccoli dish is a perfect solution to that dilemma. Roasted to perfection in a matter of minutes (in the oven or air fryer) and full of garlicky, anchovy, parmesan flavor.

Maybe you already know how to make oven roasted broccoli, but I promise this simple and fast Mediterranean recipe will turn this powerhouse healthy veggie into a new flavor favorite!

Want to upgrade to a paid subscription so you don’t miss out on anything? Everything you’ll want to know to master the Mediterranean diet including exclusive weekly meal plans and recipes, how-to-guides and behind the scenes are all here waiting for you to spend a few Mediterranean minutes with me.

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The Mediterranean diet goes decidedly light on meat. A few times a month is what’s recommended. And that’s pretty much what I follow too. I think of it as a treat… a few slices of pork tenderloin, a once-in-a-while little pile of baby lamb chops grilled over a fire of fragrant rosemary, and the ever present meat of Spain: hyper-thinly sliced cured ham.

The best ham possible here is the insanely expensive Jamón Ibérico Bellota. Born from pure-bred parents, the pigs live in oak tree landscapes and feed on acorns for the last 3 months of their lives. If they gain enough weight to qualify for the highest grade, the result is remarkable: their fat turns into monounsaturated fat, same as healthy olive oil. Alas, as much as I adore it, the price puts it out of everyday reach.

But there is another high quality, deeply-flavored option - Jamón Serrano. You might know it as the Italian counterpart, prosciutto. You’ll see thin slices on morning toast, on pizzas, on tapas platters, pretty much everywhere, everyday. True to the Mediterranean approach with meat, a little goes a long long way.

So this week’s recipe is a perfect example of how to enjoy all the flavor of meat in small doses. I often tweak a recipe I first encountered from one of Stanley Tucci’s books years ago to accommodate what I have on hand, but the theme is the same: stretching a small amount of deeply flavored meat to feed a table of friends.

And another theme this week is “keeping it simple”. The ingredients are few and the process is a cinch. A simple sauté of onion, fresh sage from my counter garden, and spinach. You can drain it and then save the juices to supplement the sauce later, but I usually don’t bother with this step. Throw it into a food processor with the rest of the ingredients and you’re done.

I always make more than I’ll use in one setting because it freezes beautifully and makes a great stuffing for chicken breast filets or pasta tubes for fast weeknight dinners.

And sticking with that “keep it simple theme” for today’s menu, I’ve included a couple other recipes featuring a very simple way to cook farro with a classic farro salad (truly my hands-down favorite salad) and an perfectly easy way to make an ultra-creamy hummus.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

Motd 60 Fusilli Menu

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I first found a version of this recipe in Stanley Tucci’s cookbook long ago. Over the years, I’ve tweaked it to accommodate what I have on hand, but the theme is the same: stretching a small amount of deeply flavored meat to feed a table of friends.

It is the quintessential way that the Mediterranean population enjoys meat - for flavor - not big hunks of protein. Just remember: small amounts, not too often!

Motd 60 Fusilli Recipe

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I love discovering fun facts about healthy food. And maybe this is old news to the rest of you, but I learned the other day that there are 6 vegetables that aren’t just siblings or cousins, they are sextuplets - not identical but they share the same DNA. Wild, right?

And this healthy vegetable - brassica oleracea - is definitely having a moment. I see recipes for it everywhere. Cauliflower, broccoli, cabbage, kale, rutabaga and, this week’s darling, Brussels sprouts.

Stranger still, even with the same genetic background, the love/hate relationship you have with these veggies can be wildly different. Some people adore broccoli (like me), others abhor kale.

Case in point, my mild aversion to Brussels sprouts. Until recently I only liked them when one of my siblings, Constance, prepared them. Slivered super thin, partnered with sliced pimento-stuffed green olives, sauteéd with a little extra virgin olive oil and the sharp heat of minced garlic. The heat and olives tamed the bitter tang of the Brussels sprouts and a final big splash of lemon juice kept everything nice and bright.

But this sibling thing got me to thinking. If I can eat an entire bowl of my raw broccoli salad and love a simple side of raw cabbage coleslaw with just about anything, what could I do with raw Brussels sprouts? The answer was very simple. Just do the same thing.

And the result? Another “eat the whole bowl in one sitting” kind of salad, although I implore you to exercise a little portion control like I reluctantly did!

To turn this into a truly one-bowl meal, I tossed in a few healthy additions to balance it out. Five-minute couscous, pistachios for some healthy protein, diced avocado for some healthy fats, red onion to mirror the sharp flavors, and crunchy juicy bits of pomegranate arils to sneak in something sweet.

This week, in addition to the menu’s featured recipe, I’ve included a couple other recipes featuring some of the other sextuplets. If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

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But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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Brassica oleracea is having a moment. I see recipes for it everywhere. It helps that this plant comes in six popular varieties, namely Brussels sprouts, cabbage, broccoli, cauliflower, kale, and kohlrabi. They are not members of the same family, they are the same plant!

And while I don’t reach for Brussels sprouts as often as broccoli and cauliflower, this salad inspired by Sheela Prakash, has converted me with each addictive crunchy bite.

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This week, I’m returning to my mission to help people find more ways to meet the Mediterranean diet guideline to add fish to your diet a couple times a week. It’s one part of the recommendations that seems to be a tough one to follow, both because fish can be a pricey protein and not everybody finds it easy to prepare.

But there is one fish that most people can agree on - whether it comes from a can or sliced fresh from a fish monger like my guy at the mercado. Tuna.

It’s a lean, Mediterranean-friendly protein that delivers a big dose of omega-3s (especially in fattier varieties), which are linked to heart and brain health. It’s also rich in protein that’s important to maintain muscle. Plus with nutrients like vitamin D, selenium, and B12, it helps meet daily macronutrient needs.

That said, there are a couple of trade-offs: tuna can be higher in mercury than many other fish, so it’s smart to choose “light” or “white” tuna like the bonito I buy and keep portions reasonable - especially if you’re pregnant or trying to become pregnant. If you want to know more about the different types of tuna, you can read up on it right here.

Tuna is one of those pantry heroes that turns salads, grain bowls, and sandwiches into a real meal in minutes like today’s featured recipe in the menu. And when you complement the healthy protein and healthy fats found in tuna with other pantry mainstays like olives, anchovies, capers and whole grain pasta, it’s a weekday or weeknight meal at your fingertips… and another serving of fish for the week!

Of course, there are plenty of other ways to get creative with a can of tuna. And I’ve included a few bonus recipes in the PDF to help you out with that.

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But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

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If you are looking for a weekday or weeknight Mediterranean diet pantry dish, this one has you covered. Plenty of healthy protein from tuna and anchovies, healthy fats from those anchovies, olives and extra virgin olive oil and whole grain fiber from the pasta to keep you feeling full and satisfied.

I like it best with topped with fresh filets of tuna, but a good quality can of white tuna is just as tasty and, probably, a lot more likely to have on hand!

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Cauliflower is one of those vegetables that brings out the best of intentions in me when I make a spontaneous purchase, but then often sits in the fridge until that “use it or lose it” moment arrives. And I don’t know why.

Especially when there’s almost no other vegetable that’s as flexible as cauliflower. It plays nice with just about everything and adds a healthy low-calorie boost of fiber and Vitamin C to soups, salads, dips and sides. And the featured recipe in this week’s Healthy Menu Meal Plan is proof.

This one-bowl meal is a riot of color and flavor. Cauliflower and the protein darling of the moment, chickpeas, are spiced and roasted to a rich toasty brown.

Pomegranate arils, red onion, slivered almonds and a bit of herby green fill out the bowl, topped with a delicate tahini yogurt dressing.

In addition to this homage to the humble, healthy veggie, I’ve included a few other recipes featuring cauliflower from the archives.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

Subscribe now

But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

Read more

Cauliflower is such a shape shifter. One pan of roasted cauliflower florets, spiced and lightly dressed in extra virgin olive oil will yield more than this colorful salad really needs. If you have some left over, whirl it into a dip for an evening snack, or if it’s a really big head, you might have enough to add to a creamy soup.

The yogurt tahini dressing is purely optional, but I’d suggest you give it a try!

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