Mediterranean Meals

**Allergens: Fish, Tree Nuts, Dairy



15 oz. can garbanzo beans, drained and rinsed                      1 tsp cumin
2 cloves garlic, chopped                                                                 1/2 tsp cayenne pepper
Juice of 1 lemon                                                                                 sea salt, to taste
1/4 cup extra virgin olive oil                                                          pita bread and vegetables


Add all ingredients into a blender or food processor and blend until smooth. Serve with pita bread and vegetables for dipping.

Baked Tilapia with Tomatoes and Fresh Herbs

4 tilapia fillets                                                                     1 ½ TBSP fresh thyme
6 medium roma tomatoes                                           2 TBSP fresh basil
½ small sweet onion                                                       1 TBSP extra virgin olive oil
3 cloves garlic                                                                     Salt and Pepper
¼ cup fresh parsley


Heat a saucepan over medium high heat. Preheat the oven to 450˚F.

Dice tomatoes and onion. Mince the garlic.

Wash the herbs and pat dry with a paper towel. Strip the thyme leaves from the stems and discard the stems. Repeat with the parsley and basil. Chop the herbs coarsely and divide in half.

Sauté the onions in olive oil until they begin to turn translucent. Add the garlic and sauté for another minute or two. Add the tomatoes, salt, pepper, half of the herbs and stir to combine. Taste and adjust seasonings.

Place the tilapia filets in a greased baking dish. Spoon the tomato and herb mixture over the fish making sure the filets are covered. Bake for 10 – 12 minutes or until the fish is cooked through. Add the remaining herbs on top and serve immediately.

Couscous with Nuts and Dried Fruit

2 1/3 cups low sodium chicken broth                       1/3 cup dried cranberries
1/3 cup dried apricots, chopped                                 1/3 cup dried cherries
2 ½ cups uncooked couscous                                     ½ cup slivered almonds


In a medium saucepan, combine chicken broth, cranberries, apricots and cherries.  Bring the mixture to a boil over medium-high heat, stirring constantly.

Stir in the couscous and remove the pan from the heat.  Cover the pan with a tight-fitting lid until the couscous has absorbed all of the liquid, about 5 to 7 minutes.

Using a fork, fluff the couscous to break up any lumps.  Transfer to a serving bowl, add the almonds and toss.


Honey Peaches Stuffed with Ricotta and Almonds


1 can halved peaches, rinsed                                      2 TBSP honey
½ cup low-fat ricotta cheese                                    ¼ tsp cardamom (or cinnamon)
¼ cup roasted almonds


Rinse peach halves and arrange face up on baking sheet.

Mix ricotta cheese thoroughly with honey and cardamom. Spoon honey-ricotta mixture into the peach halves.

Bake peaches at 400˚ for 15 minutes. While the peaches are baking, chop the almonds and toast in a dry sauce pan until fragrant.

After removing the peaches from the oven, sprinkle with toasted almonds.







1 apple                                                 2 bottles sparkling grape juice
1 lemon                                                2 oranges

3-4 cups ice



Chop apple, lemon, and oranges. Mix all ingredients together in a pitcher. Cool and serve


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