Prep Time

15 minutes

Chill Time (optional)

15 minutes

Serves

6–8

Ingredients

Salad

• 2 packs ramen noodles (discard seasoning), broken into pieces

• 3 cups shredded green cabbage

• 1 cup shredded red cabbage

• 1 cup shredded carrots

• 4 green onions, sliced

• ½ cup toasted almonds or cashews

• ¼ cup toasted sesame seeds

• Optional: sliced snow peas, edamame, or cucumber

Mediterranean-Style Dressing

• ¼ cup extra-virgin olive oil

• 3 tbsp rice vinegar or white wine vinegar

• 2 tbsp low-sodium soy sauce (or tamari)

• 2 tbsp honey or maple syrup

• 1 tsp toasted sesame oil

• 1 clove garlic, grated

• Juice of ½ lemon

• Fresh black pepper, to taste

Instructions

1. Toast ramen noodles
   In a dry skillet over medium heat, toast broken ramen noodles until golden and crunchy. Remove and cool.

2. Prepare salad base
   In a large bowl, combine green cabbage, red cabbage, carrots, green onions, nuts, and sesame seeds.

3. Make dressing
   Whisk olive oil, vinegar, soy sauce, honey, sesame oil, garlic, lemon juice, and pepper until emulsified.

4. Assemble
   Add toasted ramen noodles to the salad. Drizzle with dressing and toss well.

5. Rest & serve
   Let sit 10–15 minutes for flavors to meld. Toss again before serving.

Serving Ideas

• Add grilled chicken, shrimp, or salmon

• Top with crumbled feta for a Mediterranean fusion twist

• Serve chilled or at room temperature — perfect for potlucks!

Variations

• Vegan: Use maple syrup and tamari

• Gluten-free: Substitute rice noodles or GF ramen

• Spicy: Add chili crisp or crushed red pepper

Ingredients

Salad

• 400 g (14 oz) shrimp, peeled & deveined

• 2 large cucumbers, thinly sliced (English or Persian preferred)

• ¼ small red onion, very thinly sliced

• 2 tbsp fresh dill, chopped

• 2 tbsp fresh parsley, chopped

• 1 tbsp olive oil

• Salt & black pepper, to taste

Creamy Mediterranean Dressing

• ¾ cup Greek yogurt (full-fat for best flavor)

• 2 tbsp extra-virgin olive oil

• 1 tbsp fresh lemon juice

• 1 tsp lemon zest

• 1 small garlic clove, finely grated

• ½ tsp Dijon mustard (optional)

• Salt & black pepper, to taste

Instructions

1. Cook the Shrimp

• Bring a pot of lightly salted water to a gentle boil.

• Add shrimp and cook 2–3 minutes until pink and opaque.

• Drain immediately and transfer to ice water to stop cooking.

• Pat dry and cut into bite-sized pieces if large.

(You can also sauté shrimp in olive oil with garlic for extra flavor.)

2. Prepare the Cucumbers

• Lightly salt sliced cucumbers and let sit 10 minutes.

• Gently squeeze out excess moisture (prevents watery salad).

3. Make the Dressing

• In a bowl, whisk Greek yogurt, olive oil, lemon juice, zest, garlic, Dijon, salt, and pepper until smooth.

4. Assemble the Salad

• In a large bowl, combine shrimp, cucumbers, red onion, dill, and parsley.

• Pour dressing over and gently toss until well coated.

Chill & Serve

• Refrigerate 20–30 minutes for flavors to meld.

• Drizzle with olive oil and extra herbs before serving.

Serving Suggestions

• Serve over arugula or mixed greens

• Spoon into pita pockets or wraps

• Pair with grilled bread or mezze platter

Mediterranean Tips

• Add capers or Kalamata olives for briny depth

• Swap half the yogurt with labneh for extra creaminess

• Sprinkle with sumac or Aleppo pepper for authentic flair

Cranberry-Glazed Roasted Vegetable Salad

Mediterranean-Inspired

Ingredients (Serves 4–6)

Roasted Vegetables

• 2 cups butternut squash, peeled & cubed

• 2 cups Brussels sprouts, halved

• 1 large sweet potato, peeled & cubed

• 3 tbsp extra-virgin olive oil

• ½ tsp sea salt

• ½ tsp black pepper

• ½ tsp smoked paprika

• ½ tsp dried thyme or rosemary

Cranberry Glaze

• ¼ cup 100% cranberry juice (unsweetened)

• 2 tbsp honey or maple syrup

• 1 tbsp balsamic vinegar

• 1 tsp orange zest

• Pinch of cinnamon (optional)

Salad Add-Ins

• ⅓ cup dried cranberries

• ½ cup crumbled goat cheese

• ¼ cup toasted walnuts or pecans

• Fresh parsley or arugula, chopped

Instructions

1. Roast the Vegetables
   Preheat oven to 200°C / 400°F.
   Toss squash, Brussels sprouts, and sweet potato with olive oil, salt, pepper, paprika, and herbs.
   Spread on a lined baking tray.
   Roast 35–40 minutes, flipping halfway, until caramelized and tender.

2. Make the Cranberry Glaze
   In a small saucepan, combine cranberry juice, honey, balsamic, orange zest, and cinnamon.
   Simmer 8–10 minutes until slightly thick and glossy. Set aside.

3. Assemble the Salad
   Transfer roasted vegetables to a large bowl.
   Drizzle warm cranberry glaze over the vegetables and toss gently.

4. Finish
   Add dried cranberries, goat cheese, nuts, and fresh herbs.
   Toss lightly and serve warm or at room temperature.

Mediterranean Notes

• Olive oil supports nutrient absorption

• Goat cheese adds creaminess without heaviness

• Cranberries bring natural tart-sweet balance

Serving Ideas

• As a holiday side dish

• With grilled chicken, turkey, or salmon

• Over quinoa or farro for a complete meal

Variations

• Vegan: omit goat cheese or use plant-based feta

• Extra protein: add chickpeas or lentils

• Citrus twist: add orange segments

Ingredients (Serves 4–6)

• 1 lb (450 g) cooked chicken breast, diced or shredded

• ½ cup mayonnaise (or half mayo + half Greek yogurt for a lighter version)

• ¼ cup celery, finely chopped

• ¼ cup onion, finely chopped (red onion works beautifully)

• 1 tbsp Dijon mustard

• Salt & freshly ground black pepper, to taste

Mediterranean Add-Ins (Optional but Highly Recommended)

• 2 tbsp fresh parsley or dill, finely chopped

• 1 tbsp fresh lemon juice or red wine vinegar

• 1 tbsp extra-virgin olive oil

Instructions

1. Combine the Base
   In a large bowl, add chicken, celery, and onion.

2. Mix the Dressing
   In a small bowl, whisk mayonnaise, Dijon mustard, lemon juice, olive oil, salt, and pepper until smooth.

3. Toss Together
   Pour dressing over the chicken mixture and stir until evenly coated.

4. Finish with Herbs
   Fold in fresh parsley or dill.

5. Chill (Optional but Worth It!)
   Refrigerate for 20–30 minutes to let the flavors blend.

How to Serve

• In lettuce cups for a light Mediterranean bite

• Stuffed into whole-grain pita or wrap

• On toasted sourdough or crackers

• As a protein topper for mixed greens

Make-It-Your-Own Variations

• Add grapes or diced apple for sweetness

• Stir in toasted almonds or walnuts for crunch

• Swap mayo for Greek yogurt + olive oil for a tangy, lighter version

• Add capers or chopped olives for extra Mediterranean flair

No wonder you’re making it every week — this one’s a keeper

Ingredients

Salad

• ½ cup celery, finely chopped

• 1 cup red grapes, halved

• 1 cup green grapes, halved

• 1 cup strawberries, halved (optional)

• 1 cup pomegranate seeds

• 1–2 oranges, peeled and segmented

• 1 cup apples, diced (Honeycrisp or Granny Smith)

• 1 cup cheese cubes (Swiss, cheddar, or mozzarella)

• 4 cups chopped lettuce or mixed greens

• Fresh dill, finely chopped (for garnish)

Mediterranean Citrus Dressing

• 3 tbsp extra-virgin olive oil

• 2 tbsp fresh orange juice

• 1 tbsp lemon juice

• 1–2 tsp honey or maple syrup

• 1 tsp Dijon mustard

• Salt and black pepper, to taste

Instructions

1. Prepare the Produce
   Wash and dry all fruits and greens thoroughly. Cut grapes, strawberries, apples, and oranges as listed.

2. Assemble the Salad
   In a large bowl, add lettuce, celery, apples, grapes, strawberries (if using), pomegranate seeds, orange segments, and cheese cubes.

3. Make the Dressing
   In a small bowl, whisk olive oil, orange juice, lemon juice, honey, Dijon mustard, salt, and pepper until well combined.

4. Toss & Finish
   Drizzle dressing over the salad just before serving and toss gently. Garnish with fresh dill.

Serving Tips

• Serve chilled for best flavor

• Add toasted walnuts or almonds for crunch

• For a lighter Mediterranean twist, swap cheese for crumbled feta

• Pairs beautifully with roasted chicken, turkey, or baked fish

Make-Ahead Tip

Prep fruits and dressing separately up to 24 hours ahead. Toss together just before serving to keep everything fresh and crisp.

Ingredients

Salad

• 2 cups green cabbage, finely shredded

• 1 large cucumber, thinly sliced

• 1 medium carrot, julienned or grated

• 2 green onions, finely sliced

• ½ red bell pepper, thinly sliced (optional)

Creamy Mediterranean Dressing

• ½ cup Greek yogurt

• 1 tablespoon extra-virgin olive oil

• 1 tablespoon fresh lemon juice or apple cider vinegar

• 1 teaspoon Dijon mustard (optional)

• 1 small garlic clove, grated

• Sea salt & freshly ground black pepper, to taste

Optional Add-Ins

• Fresh dill or parsley, chopped

• Feta cheese crumbles

• Olives, sliced

Instructions

1. Prep Vegetables
   Shred cabbage finely. Slice cucumber thin (use a mandoline if possible).
   Combine cabbage, cucumber, carrot, green onions, and bell pepper in a large bowl.

2. Make the Dressing
   In a small bowl, whisk Greek yogurt, olive oil, lemon juice, Dijon, garlic, salt, and pepper until smooth.

3. Toss the Salad
   Pour dressing over vegetables and toss until evenly coated.

4. Rest for Flavor
   Let sit 5–10 minutes to slightly soften the cabbage and blend flavors.

5. Serve
   Finish with fresh herbs or feta if using. Serve chilled or at room temperature.

Set featured image

Mediterranean Notes

Light, creamy without mayo
Crunchy & refreshing
Great for digestion
Naturally low-carb & gluten-free

Variations

• No dairy: Use tahini + lemon instead of yogurt

• Protein boost: Add grilled chicken or chickpeas

• Extra crunch: Add toasted sunflower seeds

A Nutritious & Creamy Mediterranean Delight

Ingredients

• 4 large eggs, hard-boiled and chopped

• 1 ripe avocado, diced or mashed

• 1½ cups fresh baby spinach, finely chopped

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon fresh lemon juice

• 1 teaspoon Dijon mustard (optional)

• 1 small garlic clove, finely grated (optional)

• Sea salt & freshly ground black pepper, to taste

Optional Mediterranean Add-Ins

• 2 tablespoons chopped fresh parsley or dill

• 2 tablespoons crumbled feta cheese

• 1 tablespoon capers or chopped olives

• Pinch of paprika or za’atar

Instructions

1. Boil the Eggs
   Place eggs in cold water, bring to a boil, then simmer 9–10 minutes.
   Cool, peel, and chop.

2. Prepare the Creamy Base
   In a bowl, mash avocado with lemon juice, olive oil, Dijon, garlic, salt, and pepper until smooth.

3. Combine
   Fold in chopped eggs and spinach gently to keep texture.

4. Season & Rest
   Adjust seasoning. Let sit 5 minutes so flavors meld.

5. Serve
   Finish with herbs, feta, or spices if using.

Mediterranean Serving Ideas

• On whole-grain toast or sourdough

• Stuffed into pita bread

• As a protein-rich salad bowl

• With cucumber slices or tomato wedges

Why This Recipe Works

High-quality protein from eggs
Healthy fats from avocado & olive oil
Iron-rich spinach
Naturally creamy — no mayo needed

Variations

• Dairy-free: Skip feta

• Low-carb: Serve in lettuce cups

• Spicy: Add chili flakes or harissa

Mediterranean Style

Ingredients

Salad

• 2 cups cooked chickpeas (rinsed & drained)

• ⅓ cup dried cranberries (unsweetened if possible)

• ⅓ cup walnuts, lightly toasted & chopped

• ½ small red onion, finely diced

• ½ cup celery, finely chopped (optional crunch)

• ¼ cup fresh parsley, chopped

• 2 tablespoons fresh mint, chopped (optional but lovely)

Optional Add-Ins

• ½ cup cucumber, diced

• ¼ cup crumbled feta cheese

• ½ cup baby arugula or spinach

Orange Vinaigrette

• Zest of 1 orange

• ¼ cup fresh orange juice

• 3 tablespoons extra-virgin olive oil

• 1 tablespoon red wine vinegar or apple cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon honey or maple syrup

• Salt & freshly ground black pepper, to taste

Instructions

1. Make the Vinaigrette
   In a small bowl or jar, whisk orange zest, orange juice, olive oil, vinegar, Dijon, honey, salt, and pepper until emulsified.

2. Assemble the Salad
   In a large bowl, combine chickpeas, cranberries, walnuts, red onion, celery, parsley, and mint.

3. Dress & Toss
   Pour vinaigrette over salad and toss gently to coat.

4. Rest for Flavor
   Let sit 10–15 minutes to allow flavors to meld.

5. Finish & Serve
   Add feta, greens, or cucumber if using. Adjust seasoning and serve.

Why This Fits the Mediterranean Diet

Plant-based protein & fiber
Heart-healthy fats from olive oil & walnuts
Naturally sweetened with citrus & cranberries
Fresh herbs for antioxidants

(Mediterranean Diet • Fresh • Sweet-Savory • No Mayo)

Ingredients (Serves 4–6)

For the Salad

• 3 cups fresh broccoli florets, finely chopped

• 1 large Honeycrisp apple, diced

• ½ cup dried cranberries (or fresh cranberries, chopped)

• ½ cup pecans, toasted & roughly chopped

• ½ cup pomegranate arils (“sparkle”)

• ¼ cup green onions or chives, sliced

• ¼ cup fresh parsley, chopped

Optional Add-Ins

• ¼ cup feta cheese (Mediterranean touch)

• 2 Tbsp sunflower seeds or pumpkin seeds

• ½ avocado, diced

• ½ cup shredded carrots

Mediterranean Honey-Lemon Dressing

• 3 Tbsp extra-virgin olive oil

• 2 Tbsp fresh lemon juice

• 1 Tbsp apple cider vinegar

• 1–2 Tbsp honey (or date syrup)

• 1 tsp Dijon mustard

• Salt & black pepper to taste

Instructions

1. Prep the Veggies

Finely chop the broccoli into small pieces (helps absorb dressing).
Add to a large mixing bowl.

2. Add Fruits & Nuts

Stir in:

• Honeycrisp apple

• Dried cranberries

• Pecans

• Pomegranate seeds

• Green onions

• Parsley

3. Make the Dressing

Whisk together:

• olive oil

• lemon juice

• apple cider vinegar

• honey

• Dijon

• salt & pepper

Taste and adjust sweetness or acidity.

4. Combine

Pour dressing over the salad.
Toss well until everything is coated.

5. Chill (Optional but Recommended)

Refrigerate 20–30 minutes to enhance flavor.

Serve With

• Grilled chicken

• Salmon or shrimp

• Falafel

• Mediterranean grain bowls

• Holiday roast meals

Mediterranean Tips

• Use extra-virgin olive oil for healthy fats.

• Add more herbs for flavor without calories.

• Swap pecans for walnuts for added omega-3s.

• Replace cranberries with dried figs or apricots for lower sugar.

Mediterranean-inspired • No mayo • Fresh + Healthy

Ingredients

For the Salad

• 2 cups cooked chicken breast, chopped or shredded

• 1 cup mixed greens (spinach, arugula, or romaine)

• ½ cup celery, thinly sliced

• ½ cup cucumber, diced

• ⅓ cup dried cranberries (or fresh if preferred)

• ⅓ cup pecans, toasted and chopped

• ¼ cup red onion, thinly sliced

• ¼ cup feta cheese (optional but very Mediterranean)

• 1 small apple, diced (optional but delicious)

For the Mediterranean Poppy Seed Dressing

• 3 tbsp extra-virgin olive oil

• 1 tbsp apple cider vinegar or lemon juice

• 1 tbsp honey (or date syrup)

• 1 tsp Dijon mustard

• 1 tsp poppy seeds

• ¼ tsp salt

• ⅛ tsp black pepper

Instructions

1. Make the Dressing

1. In a small bowl, whisk together:

   • olive oil

   • vinegar/lemon juice

   • honey

   • Dijon mustard

   • poppy seeds

   • salt & pepper

2. Whisk until creamy and well combined.

3. Taste and adjust sweetness or acidity.

2. Assemble the Salad

1. In a large bowl add:

   • chicken

   • greens

   • celery

   • cucumber

   • cranberries

   • pecans

   • red onion

   • (feta + apple if using)

2. Drizzle with the dressing.

3. Toss gently until everything is coated.

3. Serve

Enjoy immediately or chill for 20 minutes for best flavor.
Also delicious in lettuce cups, pita pockets, or over quinoa.

Mediterranean Tips

• Replace cranberries with pomegranate seeds for extra freshness.

• Swap pecans with walnuts or almonds.

• Use grilled chicken for smoky flavor.

• To make it creamier, add 2 tbsp Greek yogurt into the dressing.