Healthy Homemade Mediterranean Meal!

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Looking to make a healthy, delicious meal?! Want to impress your friends & family?!

Hummus is one of my favorite foods. I’ve been wanting to make it myself (instead of buying it), and I decided to make a whole meal based around the Mediterranean theme!

First, Appetizers!

Above (from left to right) we have homemade hummus with a sprinkling of smoked paprika on top, black bean hummus (my favorite) and a lemon-pepper Greek yogurt dip! And of course, homemade 100% whole wheat pita bread!!

Missing from that pictures (but shown below) is a delicious, smooth avocado dip!

While my friends and I were enjoying the apps, I finished up the main part of the meal!

Turkey Spinach Yogurt Meatballs!
(these are supposed to go with the yogurt dip and the avocado dip)


Healthy Eggplant Parm!

A few of the healthy twists here:
-the pita bread is 100% whole wheat
-the meatballs are made out of 99% fat free ground turkey and have no breadcrumbs. They DO have lots of spinach, onion, and garlic!
-The eggplant parm is baked & broiled, not fried, and has no breading!

After enjoying these tasty bites, it was time for something sweet!

To keep with the theme, I made a Greek Honey Walnut Cake!

Totally not something I would have thought to make had I not been trying to stick with Mediterranean; however, I would definitely make it again! It was the perfect amount of sweet to finish the meal!


Like what you see?! Want to test it out? Check out the recipes below!!

Whole Wheat Pita Bread
Ingredients:
1 1/8 cup warm water
1 T olive oil
3 cups whole wheat bread flour
1 tsp salt
1 1/2 tsp white sugar
1 1/2 tsp active dry yeast or instant yeast (I’d recommend the instant)
Directions:
1) Place all ingredients in bread machine. Select the dough cycle.
2) Once the dough has finished, remove it to a non-stick surface (or lightly floured board). Roll the dough into 8 balls. Then using a rolling pin, roll each ball out into a flat 6-8 inch circle. Cover all of the circles with a towel and let them rest for about 30 minutes.
3) Preheat the oven to 500 degrees F. Place the pitas on a baking sheet and bake in the oven for 4 to 5 minutes. They should puff up! You will probably have to just do a few pitas at a time.
4) Once you take the pitas out of the oven, put them in a seal-able bag and allow them to steam until soft
ENJOY!

Roasted Garlic (Use this is all places where these recipes call for garlic!)
Cut the bottoms of 2 garlic bulbs. Spritz them with olive oil. Wrap in foil. Place in a 400 degree oven for 30 minutes. Remove from oven and let cool.

Traditional Hummus
Ingredients:
1 15 oz can chickpeas (garbanzo beans), drained, + 2 T of the liquid
1/6 cup lemon juice
2 T Tahini
2 cloves garlic
pinch of cayenne pepper
1/2 tsp salt
1/4 tsp cumin
Directions:
Put all ingredients in a food processor. Blend until smooth. I’d recommend refrigerating the hummus overnight to let the flavors meld. Before serving, sprinkle with smoked paprika.

Black Bean Hummus
Ingredients:
1 15 can black beans, drained, + 2 T of the liquid
2 T lemon juice
1 1/2 T Tahini
3/4 cumin
1/2 tsp salt
1/4 tsp cayenne pepper
1/4 tsp paprika
2 cloves garlic
Directions:
Put all ingredients in a food processor. Blend until smooth. I’d recommend refrigerating the dip overnight to let the flavors meld.

Creamy Avocado Dip
Ingredients:
2 ripe avocados
zest and juice of 1 lemon
zest and juice of 1 lime
1/4 cup fresh parsley
2 cloves garlic
1/4 cup plain yogurt
pinch cayenne pepper
salt and pepper
Directions:
Put all ingredients in a food processor. Blend until smooth. I’d recommend refrigerating the dip overnight to let the flavors meld.

Lemon Pepper Garlic Sauce
Ingredients:
2 cups plain greek yogurt
1/3 cup lemon juice
1 clove garlic
1/4 tsp cumin
pinch cayenne pepper
1/4 tsp salt
Directions:
Whisk together all ingredients in a large bowl. Refrigerate, and serve!

Turkey Spinach Meatballs
Ingredients:
1.25 lbs ground turkey (I used 99% lean)
3 oz fresh spinach, chopped
1 small onion, diced
2 cloves of garlic (the roasted garlic should just easily smoosh around as you stir)
1 egg
1/2 cup plain Greek yogurt
2 T fresh parsley, chopped
1/2 tsp red pepper flakes
zest of 1 lemon
salt and pepper
Directions:
1) Combine all ingredients in a large bowl. Stir together. Refrigerate for a few hours or overnight to let the flavors meld.
2) Preheat oven to 350 degrees. Use an ice cream scoop to scoop meatballs onto foil-lined baking sheet. Bake in preheated oven for 20-22 minutes, or until full cooked.
3) Enjoy warm or cool!

Healthy Eggplant Parm
Ingredients:
1 eggplant
1/2-1 cup tomato sauce (marinara)
1/2 cup shredded cheese
Directions:
1) Preheat oven to 350 degrees F. Line a baking sheet with foil and spray with olive oil cooking spray.
2) Slice the eggplant length-wise. The slice into thick pieces. Salt and allow to sit for about an hour to let the eggplant “sweat.”
3) Pat dry the a paper towl and lay out on baking sheet. Bake in the oven for 15 minutes.
4) Remove from the oven. Move the oven rack to the highest position in the oven, and set it to boil.
5) Spread marinara sauce on top of each piece of eggplant. Top with cheese. Place in the oven under the broiler for 1-2 minutes, just until the cheese is melted.
6) Remove from the oven and serve!

Greek Honey Walnut Cake
Ingredients:
1 cup all-purpose flour
1 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1 tsp orange zest
3/4 cup butter, softened
3/4 cup granulated sugar
3 eggs
1/4 cup milk
1 cup chopped walnuts

For Honey Syrup topping:
1 cup granulated sugar
1 cup honey
3/4 cup water
1 tsp lemon juice
Directions:
1) Preheat oven to 350 degrees F. Line a 9×9 inch baking pan with foil. Spray with non-stick cooking spray.
2) Whisk the flour, baking powder, salt, cinnamon, and orange in a bowl, set aside.
3) In a large bowl, beat the butter and sugar until creamy. Add the eggs and beat well. Now, using a spatula, fold in the dry ingredients alternatively with the milk. Lastly, fold in the walnuts.
4) Pour into prepared pan. Place in the oven and bake for 30-35 minutes or until lightly golden brown.
5) Allow the cake to cool for 20 minutes or until cool. Slice the cake, so that there are slits in the square, like this:

6) Make the honey syrup. Place the water, sugar, and honey in a saucepan and set over medium heat. Whisk constantly until the mixtures simmers. Simmer for 5 minutes. Stir in the lemon juice and then boil for 2 minutes. Remove from the stovetop and pour over the cake!

And there you have it! Your Mediterranean night awaits!
Let me know how it goes!
Enjoy!!

3 Comments Add yours

  1. Behishta says:

    To Whomever It May Concern:

    My name is Behishta. This is my first time to make Greek Honey Cake today. It is a bit dry. I didn’t make enough honey syrup. The recipe said one cup sugar and one cup honey, I thought it would taste too sweet. Instead I only add half cup honey and add 3/4 cup water without sugar. Then I poured it over cake but it is still dry. Should I add one cup of water and one cup of honey to make more juicy? Let me know. Thank you.

    1. Hi There!
      Hmm let’s see..if the cake is dry, that could mean there with wasn’t enough liquid in the cake batter (aka eggs, milk, butter), or it could mean that the cake cooked a bit too long in the oven. If you followed the cake recipe as stated, then next time I would recommend checking it 5 minutes earlier and taking it out of the oven then. Also, the honey syrup is the proportionally correct amount for the cake, so making that recipe as stated, and pour it over the cake, should add moisture as well.

      Feel free to ask any other questions! Happy baking!

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