Zesty lemon and tomato chicken It’s tomato season! This fast and fresh take on chicken will help put your summer’s bounty of tomatoes to good use. Simple ingredients combine to make a spectacular summer meal, and using chicken cutlets speeds up the cooking time. Ingredients 3 tablespoons olive oil, divided 4 [...]

Mediterranean chicken kebabs It’s time to get outside to do some grilling! These juicy and flavorful Mediterranean chicken kebabs make for a light and delicious dinner. Pro tip: Mix any leftovers with salad greens for a protein-packed lunch the next day. Marinade 2/3 cup extra virgin olive oil, plus more for the [...]

Tuna and chickpea salad This twist on salad eschews the lettuce and pumps up the protein. Tuna, eggs and chickpeas will help you feel fuller for longer. The light dressing amplifies all of the flavors, and you can use as little or as much as you like. We used tuna packed in [...]

Black-Eyed Pea Hummus If you’re looking for a healthy snack to carry some good luck into the new year, then black-eyed pea hummus is the way to go. This nutritious and tasty dip only takes minutes to whip up in the food processor, and it’s great paired with low-carb pita bread [...]

Arugula salad with fig & goat cheese If you’re tasked with bringing a salad to a holiday gathering, look no further than this delicious dish that whips up in just five minutes. The combination of sweet figs and tangy goat cheese will be sure to please. The beans add protein and [...]

Hummus & veggie wrap This light and refreshing wrap bursts with flavor and is quick and easy to prepare. Make two or three of them for a light snack or prepare a couple dozen to serve as an appetizer for a dinner party. Add some fresh mint leaves for a pleasant, flavorful [...]

Black bean and corn salsa This black bean and corn salsa recipe is more of an outline because it’s meant to be adjusted to what you have on hand – and to your taste buds. Switch out the onion, mix up different types of tomatoes and rev up the heat with more [...]

Banana oat muffins These gluten-free muffins are moist, delicious and low in fat. Grab a couple of them for a healthy on-the-go breakfast or a quick pick-me-up snack between evening activities. You can experiment with different mix-ins, such as nuts, blueberries or dried cranberries. 2 cups oats, quick cooking or old fashioned [...]

Avocado chickpea salad MESSA Health Promotion Consultant Rhonda Jones recently shared this recipe with MESSA staff. Different versions of it can be found on many a cooking blog, with a variety of add-ins including feta cheese, cilantro, red onion and more. This simple version can be tossed together in minutes using fresh [...]

Winter Crunch Salad You’ll want seconds — and probably thirds — of this robust green salad that is bursting with flavor. The hearty greens hold up under the bold vinaigrette through to the next day. If you don’t finish it off with dinner, you can have the leftovers for lunch. 1/3 [...]