Mediterranean Tuna Sandwich

Enjoy this sandwich with a few of our favorite picnic snacks: mixed green olives, Kalamata olives, Castelvetrano olives, blue cheese, and mixed nuts.

Vegetable Protein Linked with Lower Risk of Early Menopause

Early menopause is linked with health risks, like heart disease, so strategies to prolong fertile years in women are an important area of research. In a study of 85 women, women with the highest plant protein intake had a 16% lower risk of early menopause (defined as menopause before age 45) compared to women with the lowest intake in the group. Plant foods with protein include beans, peas, nuts, seeds, lentils, whole grains and soy foods. Overall animal protein intake was unrelated to risk of early menopause, but red meat intake was associated with a 12% higher risk of early menopause. Additionally, one serving per day of pasta, dark bread, or cold cereal was also associated with lower risk of early menopause, at 36%, 7%, and 18%, respectively.
American Journal of Epidemiology. 2017 June 24. [Epub ahead of print] (Boutot ME et al.)

Roasted Red Pepper and Avocado Tartine

A tartine, an elaborate open-faced sandwich, is a common mid-day meal in France.

sardine patties

One of the most striking differences between Mediterranean seafood dishes and American seafood dishes is the Mediterranean’s creative use of little fish, like sardines. Fish that are lower on the foodchain, like sardines, are also a more sustainable choice than larger fish....

Grilled Lamb Gyro Burger

Gyro loaves are the Greek equivalent of meatloaf. They are typically made from very finely ground meat, garlic, onions, and herbs, sliced thinly and served with salad and/or pita bread. In this recipe, the loaf is formed into patties and used as a burger substitute. Find Gyro loaves in the...

Sweet Potato Salmon Patties

Patties are an excellent way to pack vegetables and seafood into your diet. This recipe uses canned salmon, a convenient and affordable option. Serve with cooked greens such as collards, chard, or kale....

Spaghetti with Mussels

Enjoy this easy pasta recipe with a green salad and a glass of white wine. Fresh mussels are a delcious and affordable seafood option. ...

Whole Wheat Fusilli with Kale Pesto

All you need is a food processor or blender to make your own pesto. Instead of basil, this recipe uses kale, resulting in a heartier sauce that complements whole wheat fusilli perfectly.

Pesto Pasta.EP_.jpg

Classic pesto includes basil, Parmigiano Reggiano, garlic, pine nuts, olive oil and salt. Here, we swapped out cheese for nutritional yeast, and added arugula, cashews, and lemon. The result is a peppery pesto that tastes delicious with beans and whole grain pasta.

Edamame Sweat Pea Egg Breakfast Tortillas

This fun breakfast recipe includes instructions for making your own edamame and sweet pea hummus, a refreshing take on a classic. Spread across a whole wheat pita, it’s eye-catching color contrasts beautifully with eggs on top....


The traditional way to cook couscous involves multiple steamings and takes over an hour. Dry couscous available at most supermarkets is ready in about 10 minutes, and this recipe proves that it’s delicious too. Enjoy with grilled chicken or fish. ...

Infants Accept Partially Whole Grain Cereal

Early exposure to whole grain foods can shape food preferences later in life, so researchers wonder if it may be worthwhile to start with infants. Infant cereals are one of the first solid foods given to babies to compliment breast milk or formula and are often made from refined grains like white rice or pearled barley. In this study, researchers in Spain worked with parents of 81 infants (4-24 months old) to test the acceptability of 30% whole grain infant cereals (made with whole wheat), compared with a popular refined infant cereal. (Whole wheat was chosen to comply with European infant legislation, to make sure that the amount of fiber was appropriate.) After trying each of the cereals for 3 days in a row, infants were just as likely to accept and finish the whole grain cereal as they were the refined cereal. The researchers concluded that infant cereals are an opportunity to expose young people to whole grains earlier in life, to build a taste for them.
Nutrients. 2017 Jan 13;9(1). pii: E65. (Haro-Vicente JF et al.)


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