A healthy table, set with dishes from every continent.

Ingredients

• 2 boneless chicken breasts
• 1 cucumber, diced
• 2 tomatoes, chopped
• 1/2 red onion, thinly sliced
• 1/2 cup kalamata olives
• 1/2 cup feta cheese, crumbled
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• 1/2 tsp salt

Method

1. Season chicken with salt and 1 tbsp olive oil. Grill 6-7 minutes per side until cooked through.
2. Let chicken rest 5 minutes, then slice.
3. Combine cucumber, tomatoes, onion, olives, and feta in a bowl.
4. Whisk remaining olive oil, lemon juice, and oregano; drizzle over salad.
5. Top salad with sliced chicken and serve.

Swap chicken for chickpeas to make it vegetarian.

Ingredients

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or plant-based)
• 1/4 cup plain yogurt
• 1 tbsp chia seeds
• 1 tbsp honey or maple syrup
• 1/2 cup mixed berries

Method

1. In a jar, mix oats, milk, yogurt, chia seeds, and honey.
2. Cover and refrigerate overnight, at least 6 hours.
3. Stir, top with berries, and serve chilled.

Great meal-prep option — make 4-5 jars at once for the week.

Ingredients

• 2 salmon fillets
• 1 lb asparagus, trimmed
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1 lemon, sliced
• 1/2 tsp salt
• 1/4 tsp black pepper

Method

1. Preheat oven to 400°F (200°C).
2. Place salmon and asparagus on a lined baking sheet. Drizzle with olive oil and top with garlic.
3. Season everything with salt and pepper, top salmon with lemon slices.
4. Bake for 12-15 minutes until salmon flakes easily.

Look for bright pink, firm fillets and thin-to-medium asparagus for the best texture.

Ingredients

• 1 cup quinoa, rinsed
• 1 sweet potato, cubed
• 1 cup chickpeas, drained
• 2 cups kale, chopped
• 2 tbsp olive oil
• 2 tbsp tahini
• 1 tbsp lemon juice
• 2 tbsp water
• 1/2 tsp salt

Method

1. Simmer quinoa in 2 cups water for 15 minutes until fluffy.
2. Toss sweet potato and chickpeas with olive oil and salt; roast at 425°F for 20 minutes.
3. Massage kale with a drizzle of olive oil until softened.
4. Whisk tahini, lemon juice, and water into a smooth dressing.
5. Layer quinoa, roasted vegetables, and kale in bowls; drizzle with dressing.

Ingredients

• 1 1/2 cups red lentils, rinsed
• 1 onion, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 6 cups vegetable broth
• 1 cup diced tomatoes
• 1 tsp ground cumin
• 2 tbsp olive oil
• 1 tsp salt

Method

1. Heat olive oil in a pot; sauté onion, carrots, and garlic for 5 minutes.
2. Stir in lentils, broth, tomatoes, cumin, and salt.
3. Bring to a boil, then simmer 20-25 minutes until lentils are soft.
4. Blend partially for a creamier texture, or serve as-is.

Ingredients

• 14 oz firm tofu, cubed
• 2 cups broccoli florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 3 tbsp tamari or soy sauce
• 2 garlic cloves, minced
• 1 tsp fresh ginger, grated
• 1 tbsp sesame oil
• 2 tbsp vegetable oil

Method

1. Heat vegetable oil in a pan; fry tofu until golden on all sides, about 8 minutes.
2. Add broccoli, bell pepper, and carrot; stir-fry 4-5 minutes until tender-crisp.
3. Stir in tamari, garlic, ginger, and sesame oil; toss to coat and cook 1-2 more minutes.

Press tofu for 15 minutes before cooking for the crispiest texture.

Ingredients

• 2 whole grain bread slices
• 1 ripe avocado
• 2 large eggs
• 1 tsp lemon juice
• 1/4 tsp red pepper flakes
• 1/4 tsp salt
• 1 tbsp white vinegar

Method

1. Toast bread until golden and crisp.
2. Mash avocado with lemon juice and salt.
3. Bring water with vinegar to a gentle simmer; poach eggs for 3 minutes.
4. Spread avocado on toast, top with poached eggs and red pepper flakes.

Ingredients

• 1 lb ground turkey
• 1 onion, diced
• 1 bell pepper, diced
• 1 cup kidney beans, drained
• 1 cup black beans, drained
• 2 cups crushed tomatoes
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tbsp olive oil
• 1 tsp salt

Method

1. Heat olive oil in a pot; cook turkey, onion, and bell pepper until turkey is browned, about 6 minutes.
2. Stir in beans, tomatoes, chili powder, cumin, and salt.
3. Cover and simmer 25-30 minutes, stirring occasionally.

Ingredients

• 2 sweet potatoes, cubed
• 1 cup black beans, drained
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 2 tbsp olive oil
• 6 corn tortillas
• 1/4 cup plain yogurt
• 1 lime, juiced
• 1/4 cup fresh cilantro, chopped
• 1/2 tsp salt

Method

1. Toss sweet potato with olive oil, paprika, cumin, and salt; roast at 425°F for 20-25 minutes.
2. Warm black beans in a small pan.
3. Mix yogurt with lime juice for a lime crema.
4. Warm tortillas, fill with sweet potato and beans, top with crema and cilantro.

Ingredients

• 2 cups chickpeas, drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely diced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 1/2 tsp salt

Method

1. In a large bowl, combine chickpeas, cucumber, tomatoes, onion, feta, and parsley.
2. Whisk olive oil, lemon juice, and salt; pour over salad and toss to combine.
3. Refrigerate 15 minutes for best flavor, or serve immediately.

Ingredients

• 1 eggplant, cubed
• 2 zucchini, sliced
• 1 bell pepper, chopped
• 1 onion, chopped
• 3 garlic cloves, minced
• 2 cups canned crushed tomatoes
• 2 tsp herbes de Provence
• 3 tbsp olive oil
• 1 tsp salt
• 1/4 cup fresh basil, torn

Method

1. Heat olive oil in a large pot; sauté onion and garlic for 3 minutes.
2. Add eggplant, zucchini, and bell pepper; cook 8 minutes, stirring occasionally.
3. Stir in tomatoes, herbes de Provence, and salt.
4. Cover and simmer 25 minutes until vegetables are tender.
5. Garnish with basil before serving.

Ingredients

• 2 carrots, diced
• 2 celery stalks, diced
• 1 onion, diced
• 3 garlic cloves, minced
• 1 zucchini, diced
• 1 cup canned diced tomatoes
• 2 cups cannellini beans, drained
• 6 cups vegetable broth
• 1 cup small pasta (ditalini or elbow)
• 2 tbsp olive oil
• 2 tbsp fresh basil, chopped
• 1 tsp salt

Method

1. Heat olive oil in a pot; sauté carrots, celery, onion, and garlic for 5 minutes.
2. Add zucchini, tomatoes, beans, broth, and salt. Bring to a boil.
3. Simmer 15 minutes, then add pasta and cook until tender, about 10 more minutes.
4. Stir in basil and serve.

Ingredients

• 2 large ripe tomatoes, roughly chopped
• 1 cucumber, peeled and chopped
• 1 red bell pepper, chopped
• 1/4 red onion, chopped
• 1 garlic clove
• 3 tbsp olive oil
• 2 tbsp sherry vinegar
• 1 slice day-old bread, crust removed
• 1 tsp salt

Method

1. Soak bread in a splash of water for 5 minutes to soften.
2. Blend tomatoes, cucumber, bell pepper, onion, garlic, softened bread, olive oil, vinegar, and salt until smooth.
3. Strain for a silkier texture if desired. Chill at least 2 hours before serving.

Chill overnight for the best flavor. Serve with a drizzle of olive oil on top.

Ingredients

• 4 bone-in chicken thighs
• 1 onion, sliced
• 3 garlic cloves, minced
• 1/2 cup dried apricots, halved
• 2 carrots, sliced
• 2 tsp ground cinnamon
• 1 tsp ground cumin
• 1 tsp ground ginger
• 1/4 tsp saffron threads
• 2 cups chicken broth
• 2 tbsp olive oil
• 1 tsp salt
• 1/4 cup sliced almonds, toasted

Method

1. Heat olive oil in a Dutch oven; brown chicken on both sides, about 6 minutes. Remove and set aside.
2. In the same pot, sauté onion and garlic for 3 minutes.
3. Stir in cinnamon, cumin, ginger, and saffron; cook 30 seconds until fragrant.
4. Return chicken to pot; add apricots, carrots, broth, and salt.
5. Cover and simmer on low for 40 minutes until chicken is tender.
6. Garnish with toasted almonds before serving.

No tagine pot? A heavy Dutch oven works just as well.

Ingredients

• 1 1/2 cups red lentils, rinsed
• 1 onion, finely diced
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp berbere spice blend
• 2 tbsp tomato paste
• 3 tbsp vegetable oil
• 3 cups water or vegetable broth
• 1 tsp salt

Method

1. Heat oil in a pot; cook onion until soft and golden, about 8 minutes.
2. Add garlic and ginger; cook 1 minute.
3. Stir in berbere and tomato paste; cook 2 minutes until fragrant.
4. Add lentils, water, and salt; bring to a boil.
5. Reduce heat and simmer 20-25 minutes, stirring occasionally, until thickened.