Mediterranean Chickpea Salad

Ingredients:

• Base:
  • 1 can chickpeas, rinsed and drained
• Veggies:
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup Kalamata olives, sliced
• Extras:
  • 1/4 cup feta cheese, crumbled (optional)
  • 1/4 cup chopped fresh parsley
• Dressing:
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions:

1. Prepare Veggies:
   • Wash and chop all the vegetables.
2. Mix Salad:
   • In a large bowl, combine chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, and parsley.
3. Add Dressing:
   • In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
4. Toss and Serve:
   • Pour the dressing over the salad and toss to coat.
   • Sprinkle with feta cheese if using and serve.

2. Baked Salmon with Veggies

Ingredients:

• Base:
  • 4 salmon fillets
• Veggies:
  • 1 cup cherry tomatoes
  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • 1 red onion, sliced
• Marinade:
  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme
  • Salt and pepper to taste

Instructions:

1. Preheat Oven:
   • Preheat the oven to 400°F (200°C).
2. Prepare Marinade:
   • In a small bowl, mix together olive oil, lemon juice, garlic, thyme, salt, and pepper.
3. Marinate Salmon:
   • Place salmon fillets on a baking sheet lined with parchment paper.
   • Brush the marinade over the salmon fillets and let sit for 10 minutes.
4. Prepare Veggies:
   • Arrange cherry tomatoes, zucchini, yellow squash, and red onion around the salmon on the baking sheet.
   • Drizzle the remaining marinade over the veggies.
5. Bake:
   • Bake for 20-25 minutes or until the salmon is cooked through and the veggies are tender.
6. Serve:
   • Serve immediately with a side of brown rice or quinoa.

3. Overnight Oats with Berries

Ingredients:

• Base:
  • 1 cup rolled oats
  • 1 cup milk (dairy or plant-based)
  • 1/2 cup Greek yogurt
• Mix-ins:
  • 1 tablespoon chia seeds
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon vanilla extract
• Toppings:
  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 tablespoon nuts or seeds (optional)

Instructions:

1. Prepare Oats:
   • In a jar or bowl, combine oats, milk, Greek yogurt, chia seeds, honey, and vanilla extract.
2. Mix Well:
   • Stir well to combine all ingredients.
3. Chill Overnight:
   • Cover and refrigerate overnight or for at least 4 hours.
4. Add Toppings and Serve:
   • In the morning, top with mixed berries and nuts or seeds if desired.
   • Serve chilled.

4. Veggie-Packed Stir-Fry

Ingredients:

• Base:
  • 1 cup cooked brown rice or quinoa
• Veggies:
  • 1 cup broccoli florets
  • 1/2 cup snap peas
  • 1/2 cup bell peppers, sliced
  • 1/2 cup carrots, thinly sliced
• Protein:
  • 1 block firm tofu or 2 chicken breasts, cubed
• Sauce:
  • 2 tablespoons soy sauce
  • 1 tablespoon honey or maple syrup
  • 1 teaspoon sesame oil
  • 1 garlic clove, minced
• Other:
  • 1 tablespoon olive oil
  • Sesame seeds for garnish (optional)

Instructions:

1. Cook Protein:
   • In a large skillet or wok, heat olive oil over medium-high heat.
   • Add cubed tofu or chicken and cook until browned and cooked through. Remove and set aside.
2. Cook Veggies:
   • In the same skillet, add broccoli, snap peas, bell peppers, and carrots. Stir-fry for 5-7 minutes until tender-crisp.
3. Prepare Sauce:
   • In a small bowl, whisk together soy sauce, honey, sesame oil, and minced garlic.
4. Combine and Serve:
   • Add the cooked tofu or chicken back to the skillet.
   • Pour the sauce over the mixture and stir to coat.
   • Serve over cooked brown rice or quinoa and garnish with sesame seeds if desired.

5. Smoothie Bowl

Ingredients:

• Base:
  • 1 banana
  • 1 cup frozen berries (strawberries, blueberries, raspberries)
  • 1/2 cup Greek yogurt
  • 1/2 cup milk (dairy or plant-based)
• Toppings:
  • Sliced fruit (banana, kiwi, strawberries)
  • Granola
  • Chia seeds
  • Coconut flakes

Instructions:

1. Blend Smoothie:
   • In a blender, combine banana, frozen berries, Greek yogurt, and milk.
   • Blend until smooth and thick.
2. Assemble Bowl:
   • Pour the smoothie into a bowl.
3. Add Toppings:
   • Top with sliced fruit, granola, chia seeds, and coconut flakes.
4. Serve:
   • Serve immediately as a refreshing and nutritious breakfast or snack.

These recipes are designed to be healthy, easy to make, and suitable for all ages. Enjoy!