Plus, this diet doesn’t feel like a sacrifice. In addition to placing balanced ingredients and portions on your plate, Mediterranean-inspired meals focus on flavor-packed herbs that make each bite truly enjoyable. 

Get inspired to create your own meals with these easy Mediterranean diet recipes.

7 Delicious Recipes for the Mediterranean Diet

Lamb Chops with Spinach

Seared lamb chops pair well with creamed spinach and potato salad tossed with a tasty mustard vinaigrette. Sub out the lamb for steak when looking for an alternative. Prep time: 30 minutes; Cook Time: 15 minutes

See the Recipe

Tuscan Chicken and Farro

This texture-filled Tuscan chicken dish features pistachios and radishes in addition to nutty farro. Broccoli and Parmesan make it an even more delicious and nutritious dish. Prep time: 10 minutes; Cook Time: 10 minutes

See the Recipe

Black Angus Steak Salad

This refreshing steak salad packs a bite with lemon-pepper marinated white beans. Scallions and parsley add a fresh zip and the prep time is minimal.  Prep time: 8 minutes; Cook Time: 12 minutes

See the Recipe

Chicken and Greek Orzo

Fresh summer vegetables paired with chicken and orzo create a hearty, delicious meal. Rosemary, lemon, and feta really help bring this meal to life.  Prep time: 15 minutes; Cook Time: 20 minutes

See the Recipe

Curried Chickpeas on Pita

Get your sandwich fix with pita bread stuffed with curried chickpeas. The meal comes together quickly and is full of flavor. Prep time: 10 minutes; Cook Time: 10 minutes

See the Recipe

Salmon with Ricotta Polenta

Who knew you could make soft, creamy polenta without butter or cream? Just stir in fresh ricotta for a light, velvety, and out-of-this-world texture. Prep time: 15 minutes; Cook Time: 20 minutes

See the Recipe

Quinoa Fritters and Salad

These vegetarian quinoa fritters scream summer alongside an arugula salad topped with blueberries and walnuts. Panko breadcrumbs add a satisfying crunch to the fritters. Prep time: 25 minutes; Cook Time: 10 minutes

See the Recipe

Diet Tips

Follow these tips to incorporate more Mediterranean-inspired ideas and health benefits into your everyday meals. 

#1: Tap into olive oil

Olive oil is a type of monounsaturated fat that includes oleic acid, which has been shown to reduce inflammation and potentially reduce the risk of cancer. This type of healthy fat may also lower chronic disease risk thanks to its antioxidants. Drizzle some olive oil on a salad with a squeeze of lemon juice for an easy Mediterranean dressing. 

#2: Heap on the vegetables

Add more years to your life (and life to your years) with a plate full of veggies. If you aim for four servings a day, you’ll be in the Mediterranean zone. From winter squash to zucchini to tomatoes, there are so many options to choose from. Salads are always a good option for a side or meal (raw veggies are extra good for gut health). 

#3: Add crunch with nuts

Nuts make a filling and crunchy way to dress up your meals, either as a garnish on a meal or as a midday snack. They’re full of healthy fats, fiber, vitamin E, and more. Instead of fried nuts, choose either raw or roasted. Nuts have all the nutrition and health benefits you need in just a handful a day.

#4: Use more whole grains

Heart-healthy whole grains like brown rice, barley, and farro keep you energized and stave off hunger between meals. What’s a good portion size? A good rule of thumb is to reserve ¼ of your plate for whole grains, another ¼ for  protein, and half for vegetables.

#5: Don’t forget refreshing fruits

The Mediterranean is home to plenty of delicious fruits, like bananas, pears, and tiramisu. The Mediterranean diet is less about restriction than it is about balance. Sweets are enjoyed on special occasions. If you’re used to sweets more often, stock up on in-season fruit for eating whenever, wherever. 

#6: Swap red meat for fish

Like heavy desserts, red meat is eaten sparingly. In fact, most Mediterranean diet dinner recipes don’t showcase beef at all. Instead, you’ll find more heart-healthy options like fish and chicken as popular protein choices. With so many exceptional and satisfying plant-based recipes out there, it’s easy and fun to eat vegetarian a couple nights a week as well. 

A Great Option for Your Lifestyle 

Our menu features a number of diet preferences, including Mediterranean. This makes it easier than ever to plan meals that support your health choices no matter how busy life gets. All our meals use high-quality ingredients like organic fresh produce so all you need to do is pick out what looks good. You’ll get a box of everything you need to make healthy, delicious recipes in minutes.  See next week’s menu.

The post The Best Mediterranean Diet Recipes appeared first on Sunbasket.

7 delicious recipes for your summer meal plan

Pork and mushroom lettuce wraps

We could eat these wraps any time of year, but the cool, crisp lettuce is extra satisfying in the summer months as a carrier for seasoned meat and quick-pickled daikon. Prep Time: 20 minutes; Cook Time: 10 minutes.

See the Recipe

Steak salad with kiwi and mint

Kiwi in a steak salad? Believe it. This bright superfood brings a sweet balance of flavor, while crisp romaine, earthy kale, and buttery Marcona almonds add a parade of texture. Prep Time: 14 minutes; Cook Time: 6 minutes.

See the Recipe

Chicken larb lettuce cups

Chicken larb lettuce cups come together quickly, making this dish the perfect healthy, delicious meal for a busy night. Cut down on your prep time by using shredded carrots. Prep time: 5 minutes; Cook Time: 10 minutes.

See the Recipe

Plant-based tostadas with guac

A spiced simmer sauce is the secret to making the filling so flavorful in these tostadas. They’re easy, fresh, and satisfying after a long day at the beach or cycling on the trails. Prep time: 25 minutes; Cook Time: 20 minutes.

See the Recipe

Butter bean fregola en brodo

This light, vegetarian Italian stew with fregola, a toasted Sardinian pasta similar to couscous, is perfect for a cool rainy night. Grated lemon zest adds zing. Prep time: 6 minutes; Cook Time: 14 minutes.

See the Recipe

Udon noodle salad with squash

Love udon noodles in broth? Try this udon noodle salad filled with vegetables for a fresh take. Sesame oil, fresh ginger, and rice vinegar really make the fresh radishes pop. Prep time: 15 minutes; Cook Time: 20 minutes.

See the Recipe

Quinoa-black bean tacos & slaw

Skip the beef tacos this summer in favor of these prepared vegetarian tacos with roasted tomatoes, spiced quinoa, and salsa roja. Just heat up the filling and assemble.  Prep time: 5 minutes; Cook Time: 25 minutes.

See the Recipe

Meal planning tips

There are countless meal planning options that will help maximize your free time this summer. Try some of these meal planning tips so your meals come together easily and you can make the most of nice weather. 

Freeze food: Freezer meal planning helps to extend summer’s bounty beyond Labor Day. You can prepare entire meals to freeze, or simply chop and freeze your favorite ingredients from the farmer’s market. 

Focus on variety: There’s no shortage of foodie inspiration during the summer. Browse your local farmer’s market to discover new produce options. By adding variety to your meal planning, you’ll stay excited to prepare food at home that’s both healthy and delicious. 

Dive into pantry staples: Prep for success by stocking your pantry with healthy items that help a meal come together quickly. Organic canned beans, quinoa, and organic fire roasted tomatoes are some of our favorites to always have on hand. Keep a variety of shelf-stable proteins and grains in your pantry in order to enjoy a fast, nutritionally balanced meal. 

Choose food with a long shelf life: This meal planning idea helps you avoid food waste while also keeping you ready for a quick meal even if you haven’t been to the grocery store all week long. And while you may think long shelf life refers only to canned and dry goods from the pantry, there are actually a lot of fresh ingredients that fall into this category as well, such as cabbage, beets, carrots, apples, radishes, and winter squash. 

Remember snacks: Keep healthy snacks on hand so that you can refuel on your own terms, rather than being stuck with whatever the closest convenience store has in stock. Pre-cut your favorite fresh vegetables and keep a supply of your favorite dips on hand, such as guacamole or hummus. You can also easily design your own trail mix featuring your favorite nuts and dried fruit.

Sign up for meal delivery: A home delivery kit is perhaps the best healthy meal planning idea because all of the strategy and shopping is done for you. All that’s left is the fun part: putting together a perfectly portioned meal with healthy, delicious ingredients that make eating deliciously fun. Each Sunbasket meal kit serves two, so you can either share a meal with someone or save the leftovers for tomorrow’s lunch.

Opt for grab & go options: In addition to meal kits, Sunbasket also delivers Fresh & Ready meals that you reheat in the microwave or oven and serve, simple as that. You can also add market items to your order: grab & go oatmeal cups, gluten-free waffles, egg bites, and more. 

The perfect match for a healthy, active lifestyle 

The summer months can make life feel busier than ever, whether you prefer to pack your schedule with nature-filled camping trips or relaxing roof-top happy hours. With Sunbasket’s meal delivery, you never have to sacrifice healthy eating because you’re pressed for time. Enjoy plant-packed dishes that truly celebrate summer’s best ingredients while still giving you the flexibility to make the most out of the long, sunny days. 

The post Healthy Meal Planning Ideas for Summer appeared first on Sunbasket.

What are grain bowls?

A grain bowl combines healthy, flavorful ingredients that create a nutritionally balanced meal. On top of that, they’re typically easy to prepare and are also aesthetically pleasing (hello, Instagram). 

Grain bowls usually include five categories of ingredients:

• Whole grain base
• Protein
• Vegetables
• Sauce 
• Toppings

The result is a beautiful meal that tastes delicious, includes complementary textures, and provides plenty of nutritional value. 

Common Ingredients

The options for creating inspiring grain bowls are endless. Here are some ideas for ingredients to have on hand so you can whip up an amazing meal any day of the week.

Grains: Quinoa, barley, farro, brown rice

Proteins: Salmon, chicken, steak, eggs, shrimp, tofu, beans, tuna, tempeh

Vegetables: Zucchini, carrots, avocado, tomatoes, eggplant, spinach, kale, Swiss chard, cucumbers, cabbage

Sauces: Salsa, tahini, tapenade, hummus, pesto, harissa, cashew dressing

Toppings: Crumbled cheese, chopped nuts, herbs, pumpkin seeds, sesame seeds, sunflower seeds, olives, sauerkraut

Dive into the benefits of grain bowls

Making grain bowl meals comes with tons of perks that go well beyond satisfying your taste buds.

Easy way to meal prep: You’ll have ingredients ready in the refrigerator so you can mix and match for a variety of grain bowls throughout the week.

Creates a balanced meal: Grain bowls contain protein, whole grains, and lots of vegetables. Plus, they taste good!

Minimizes mess: Making a grain bowl doesn’t require a ton of pots and pans. Chopping vegetables and cooking your protein and grains is all it takes for a meal to come together. 

Great for any time of the day: Grain bowls are practically the definition of flexibility. Eat them for lunch or dinner; you can even find some breakfast-inspired recipes!

How to make a grain bowl

Quality ingredients make all the difference in creating a wow-worthy grain bowl. Using fresh proteins and vegetables really helps the flavors pop. It’s also important to think about texture. Try pairing soft grains with a contrasting crunchy topping. You can also kick things up with pickled vegetables and savory sauces. 

Another way to make a grain bowl interesting is to opt for flavors inspired by cuisines in different parts of the world. Here are some ideas:

• Mediterranean
• Mexican
• Japanese
• Korean
• Thai
• Vietnamese

Use globally inspired flavors and toppings to reinvent grain bowls over and over again. You can also focus on in-season vegetables to enjoy the freshness and flavors that come with being in tune with your own region’s natural cycle.

10 Healthy Grain Bowl Recipes

Ready to start cooking (and eating)? Here are some of Sunbasket’s favorite grain bowls to try at home

Salmon-quinoa bowls with greens

Heart-healthy salmon gets dressed up with a delicious citrus dressing that packs a punch. Both quinoa and greens round out this standout dish, and you’ll find multiple protein variations in case you don’t love fish.

See the Recipe

Spicy harissa tofu and quinoa bowls

Allow us to introduce harissa, a popular North African condiment that’s even better (gasp!) than sriracha. It adds bright, spicy flavor to just about anything—including these healthy grain bowls with chickpeas and carrots.

See the Recipe

Black bean and quinoa buddha bowls

For a grain bowl recipe that leaves you feeling nourished and well balanced, try this protein-packed option that’s also heavy on the veggies. A zesty punch of lime brings all the flavors in this one together.

See the Recipe

Quinoa-spinach grain bowls with feta

One of our favorite Mediterranean grain bowls, this meal is our take on spanakorizo. The feta and fresh dill are a match made in heaven that work together perfectly in this dish. Greek countryside, here you come.

See the Recipe

Hawaiian poke bowl with yellowfin tuna

You won’t believe you’re eating a home-cooked meal instead of some high-end takeout when you choose this recipe. This healthy grain bowl features fresh yellowfin tuna with sesame-ginger marinade for a meal to remember.

See the Recipe

Black rice bowl with delicata squash

The earthy flavors of this grain bowl make it the perfect meal for cool, cozy nights. Pears and delicata squash add a touch of sweetness and work well with the luxuriously creamy (yet dairy-free) cashew dressing.

See the Recipe

Mayan butter bean and quinoa bowls

Achieve the deep flavor of traditional Mayan beans in a fraction of the time with this easy meal prep grain bowl. Top with fresh avocado for richness, citrus for brightness, and roasted pumpkin seeds for a pleasant crunch.

See the Recipe

Salmon farro bowls with green goddess

Farro as the base with our homemade green goddess make this salmon dish a truly divine protein grain bowl. What makes the dressing so good? Mayo, fresh green herbs, and anchovy paste—it’s like a Caesar on herbs.

See the Recipe

Quinoa tofu bowls with lime dressing

Look no further for a Vietnamese-inspired grain bowl. This combination of pickled vegetables and delectably creamy cashew-lime dressing is sure to please. Using tofu as your protein makes this a nice vegan option.

See the Recipe

How Sunbasket helps you eat healthy without sacrificing taste

Sunbasket’s meal delivery allows you to create perfectly portioned grain bowls without all of the time-consuming prep work. And with fresh, high-quality ingredients, you won’t be tempted with unhealthy takeout options. Instead, you’ll have delicious, healthy meals delivered straight to your door with minimal cooking required. 

Sunbasket also offers Fresh & Ready meals that go straight into the microwave or oven. It’s the perfect way to enjoy a grain bowl during a work-from-home lunch break. And with regularly rotating recipes developed by award-winning chefs, you’ll be excited to open your Sunbasket delivery box each week, no matter which option you choose.

The post 10 Amazingly Tasty, Healthy Grain Bowl Recipes appeared first on Sunbasket.

Same same, but different

Many of New Orleans’s best-known dishes can be traced back to either the Creoles (descendants of the upper-class French and Spanish settlers) or the Cajuns (French-Canadian descendants). And since there are often both Creole and Cajun versions of the same dish—including jambalaya, gumbo, and crawfish étouffée—the differences are sometimes difficult to discern. One of the simplest distinctions is the use of tomatoes: Creole dishes typically contain tomatoes or tomato-based sauces while traditional Cajun food does not. But as any local will tell you, there’s a lot more than tomatoes that separate the two. 

Global inspiration

Creole cooking is typically more refined, while Cajun food is a rustic affair. Locals often refer to the two as “city food” and “country food.” Because Creoles were more affluent, they tended to use a higher number of ingredients—remoulade sauce contains nearly a dozen—along with a generous amount of butter and cream. Creole food also draws from a broader range of influences, including French, Italian, African, Portuguese, German, and Spanish. You’ll also find more oysters, crab, and shrimp in distinctly Creole dishes, such as shrimp remoulade and oyster po’ boys.

Crawfish boils on the bayou

Cajun cooking tends to be simpler, with fewer ingredients but heavy on the seasoning (though it’s not necessarily spicy). Cayenne pepper, paprika, thyme, filé powder, parsley, and green onions are common. Born along the bayous, Cajun cuisine is made up of hearty one-pot meals filled with boudin (a French-style white sausage made from a pork and rice mixture) or andouille sausage, smoked meat, and crawfish. Cajun food is often eaten at outdoor celebrations like crawfish boils. While meat—chicken and its gizzards, sausage, and pork—reigns supreme, crawfish is the only seafood staple because of its affordability. 

All about that base

Creole and Cajun dishes are both built on the “holy trinity,” an aromatic base of sautéed bell peppers, onions, and celery. A Louisiana version of mirepoix, the mix of carrots, celery, and onion used in French cooking, it was a result of the region’s strong French influence. 

According to the locals

Louisianians claim the one true difference between the two cuisines is marked by their stylistic variations of gumbo. Creole gumbo is usually made with okra, tomato, and often a combination of meat and seafood, while the Cajun version contains meat or seafood, and is typically okra-free and made with a darker roux.

The post Cajun vs. Creole Food: What’s the difference? appeared first on Sunbasket.

Mediterranean Meze Platter with Lamb, Eggplant, and Hard-Cooked Eggs

Pull out your favorite serving platter and fill it with lamb, eggplant, eggs, and a tahini dip. Add a bowl of pita chips on the side and offer your guests an exciting alternative to the standard crudité. Serve as an appetizer to feed three times the meal serving size.

Southwestern-Simmered Sustainably Farmed Trout with “Dirty” Rice

A big plate piled high with this colorful fish and vegetable combination will be the standout on your holiday buffet. Tortillas aren’t included, but we think it would make a great DIY taco bar….

Saigon Noodle Bowls with Braised Tofu and Cucumber-Radish Salad

Build-your-own bowl meals are not only fun for your guests, but also a nice way to allow them to stick to their dietary restrictions without standing out. This stunner of a salad comes together quickly with ready-braised tofu, fast-cooking gluten-free rice noodles, and a crisp salad garnish.

Seared Tuna and Black Rice Bowls with Roasted Sweet Potato and Nori

Another ‘gram-worthy meal your guests can build themselves, these beautiful bowls pack a powerful nutrient punch. Superfood superstars sweet potato, nori seaweed, seared tuna, and bold black rice make for a clean, satisfying dinner that will leave your guests feeling great.

Greek Fasolada with Cod and Carrot Fritters

Soup is an oft overlooked party trick. It’s so easy to make ahead, then let simmer while you get ready and welcome your guests. In our hearty spin on this classic Greek bean soup, we’ve included fish for added protein. Serve carrot fritters on the side for color and crunch.

The post Our 5 Favorite Dishes for Entertaining appeared first on Sunbasket.

9. Pork Carnitas Tacos with Cabbage Slaw and Avocado
Make these when: You’re craving the taco truck but the line at your favorite one is always too long.

8. SoCal Fish Tacos with Zesty Lime Yogurt and Carrot-Cabbage Slaw
Make these when: You’ve spent the day charging overhead waves. Alternately, when watching Blue Crush on Netflix.

7. Simple Sausage Tacos with Bell Pepper, Chile Salsa, and Queso Fresco
Make these when: You can’t decide between sausages or tacos. 

6. Yucatan Pulled Pork Tacos with Cilantro-Carrot Salsa and Mexican Rice
Make these when: Your hard-to-impress in-laws are coming to dinner. They’re sneakily easy and make a splashy presentation that says, “I put a lot of effort into this meal.” Even when you didn’t. 

5. Smoky Shredded-Chicken Tacos with Mango Salsa
Make these when: You’re craving a tropical vacation, but your vacation budget is nada.

4. Shrimp Tacos Diablo with Cabbage Slaw and Queso Fresco
Make these when: You’re feeling like you were born to be bad. And also born to eat queso.

3. Chicken and Hummus Flatbread “Tacos” with Greek Kale Salad
Make these when: You’re listening to ABBA and daydreaming of Greece.

2. Turkey Taco Bowls with Brown Rice, Black Beans, and Pico de Gallo
Make these when: You want a big bowl of comforting goodness on a rainy Sunday night. 

1. Mexican Street Tacos with Tomatillo-Simmered Chicken and Lime Yogurt
Make these: Literally whenever. These are our #1 most-loved tacos, and we can’t think of any situation where they would disappoint.

The post Let’s Taco ‘Bout Dinner: Our 9 Top-Rated Recipes appeared first on Sunbasket.

Fast Honey-Harissa Pork Chops with Spiced Chickpeas and Chard
“It happened so fast, I forgot I had made it. I was like ‘Woah, how did this incredible meal get here?’ Then I remembered.”

Speedy Burmese Salmon Salad with Lemongrass and Apple 
“Can’t get enough of these speedy meals—I had dinner done in about the time it takes me to parallel park.”

Easy Lamb Gyros with Tomatoes and Cucumber Tzatziki
“I am livid. I started this meal kit thing so I could spend more quality time in the kitchen, inhaling the aromatics and flipping steaks with my $120 spatula. Done in 15 minutes? Way too easy. Are you kidding me?!”

Superfast Barbecue Tofu Burgers with Kale Slaw
“I asked Siri to set the timer for 10 minutes. Instead of her usual diligent response, she responded: “Haha-yeah right.” The nerve. I’ve contacted Apple.”

Quick and Easy Barbacoa Pulled Pork Sliders with Peach Slaw
“With all my extra time, courtesy of these quick and easy meals, I’ve taken up welding, but now I have more homemade spoon flowers than I know what to do with. Check my Etsy store if you want one.”

The post Now Even Faster: Super Speedy Meals appeared first on Sunbasket.

Simple Thai Chicken Salad with Cabbage, Carrots, and Cashews

Tip 1: No bones about it 

Boneless cuts of meat are a quick-cooking staple. They’re ready in a fraction of the time it takes to cook bone-in pieces, and as long as you keep an eye on the cook time, they end up juicy and full of flavor. 

Tip 2: Work strategically 

After the chicken is cooked, it needs to rest before you slice it. Use this time to make the dressing and assemble the salad, so it all comes together even faster.

Superfast Tex-Mex Turkey Skillet with Green Chiles and Tomatoes

Tip 3: Reach for the ground 

When it comes to quick-cooking proteins, nothing beats ground meat, Whether it’s turkey, beef, lamb, or pork, ground meat cooks up fast and delivers big on flavor, especially with the help of our signature sauces. 

Tip 4: Spice things up

Seasoning is key and spices, like our signature Tex-Mex seasoning blend (made with 5 different spices), are a great way boost flavor in one easy step—much quicker than searching your pantry for individual spices.

Quick Emerald Cod Chowder with Potatoes and Tomatillos

Tip 5: Any stew will do

Stews, chowders, and soups usually have the one-pot advantage. Cooking the ingredients together delivers a ton of flavor without a lot of steps (bonus: less clean-up). 

Tip 6: Ditch the peeler

We recommend you scrub the potatoes instead of peeling them for a couple of reasons: Potato skins are a good source of fiber and iron, as well as protein, potassium, and magnesium. Also, by leaving them on, you’ll save yourself some time in the kitchen.

The post Our Top 5 Tips on Getting Dinner Done Quicker appeared first on Sunbasket.

Moroccan Lamb Merguez Patties with Warm Carrot Salad
It’s quick because:
You’ll use the same pan for all 3 stovetop steps, which makes these lamb patties both quick to cook and easy to clean up.

“It was more amazing tasting than I expected—and I had high expectations.” -Michelle L.

Lamb Köfte Kebabs with Tomato Relish and Tzatziki
It’s quick because:
With our pre-mixed smoky garlic blend, seasoning these bite-size lamb meatballs is no work at all. Serve them with the simplest-ever spicy tomato relish and a classic tzatziki. 

“I will order it EVERY time it appears on the menu. It was easy, delicious, full of flavor and made me feel like a chef.” -Alexis N.

South Carolina Mustard BBQ Pork Sliders with Carrot-Raisin Slaw
It’s quick because:
Barbecued pork rarely qualifies as a quick meal, but with our heat-and-serve pre-seasoned braised pork shoulder, you can have real-deal South Carolina sandwiches on the table in minutes. Just don’t forget the napkins. 

“I may have eaten both servings… it was so tasty.” -Maggie M.

Fast New Mexican Chicken Fajitas with Sweet Peppers and Onion
It’s quick because:
You’ll get all the flavor from the sautéed vegetables when you cook the chicken in the same pan. Another one-pan wonder we can’t get enough of.

“I loved this! definitely was my favorite by far!” -Tina M.

Fresh Pappardelle Verde with Sweet Pea Pistou and Sugar Snap Peas
It’s quick because:
You can have this fresh pasta dish ready in just 3 steps—or should we say, “in a snap.”

“I was impressed with flavor development on such a quick recipe” -Skylar C.

The post Our Top 5 Fast Faves appeared first on Sunbasket.