With its heart-healthy benefits, the Mediterranean diet has long been touted as a smart and enjoyable way to eat. A typical meal is primarily made from vegetables, pulses (such as beans), whole grains and either lean meat or fish with a liberal dose of olive oil. The cooking moves quickly in this dish so it’s best to prep all ingredients before starting.
Heat oil in large, wide skillet or Dutch oven over medium-high heat. Season chicken with salt (if using) and pepper. Add chicken to pan, then reduce heat to medium. Sear until golden, about 2 minutes per side. Remove and place on plate.
Return skillet to medium heat and donu2019t drain excess fat in pan. Add garlic and fennel. Stir often, just until garlic is fragrant, about 1 minute. Add tomatoes and sprinkle in oregano. Increase heat to high. Stir often, until tomatoes start to break down, about 5 minutes.
Pour in orange juice. Bring to a boil, then return chicken to pan. Stir in lentils. Cover and reduce heat to medium. Simmer until chicken is cooked through, about 6 to 8 more minutes. Remove from heat and stir in mint or basil (if using). Divide among bowls and drizzle with more olive oil, if using.
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.