Cuisine: Mediterranean

Spinach (or any other) Pizza

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Spinach (or any other) Pizza
You can use whatever you have on hand to make a pizza. Easy and delicious
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Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
Prep Time 15 minutes
Cook Time 12-15 minutes
Servings
Ingredients
  • 12 inch Premade pizza crust preferably whole grain
  • 1/2 cup Premade pizza sauce
  • 2 cups baby spinach fresh
  • 5 medium Mushrooms
  • 1/2 cup black olives sliced
  • 1/2 medium onion
  • 1 cup mozzarella cheese shredded (or any Italian cheese)
  • 1 tsp red pepper crushed
  • 1 tsp Oregano or Italian spice mixture
  • 1 tbsp olive oil
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Instructions
  1. Preheat oven to 450 degrees.
  2. Sautee onions in 2 tsp olive oil, over medium high heat, till translucent. Add sliced mushrooms and sauté another 2 minutes. Add spinach and sauté till limp.
  3. Brush 1 tsp oil on pizza crust. Spread pizza sauce over crust, then vegetable mixture, spices and top with cheese. Bake for 1—12 minutes, until edges of crust are browned and cheese is melted.

Mason Jar Veggie Salad

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Mason Jar Veggie Salad
Feel free to add any veggies you like! If you want to add salad greens use a larger mason jar. You can also add other proteins such as cheese, boiled egg, chicken.
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Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
Servings
Ingredients
  • 1 15 oz can garbanzo beans rinsed and drained
  • 24 grape tomatoes cut in half
  • 4 small cucumbers sliced
  • 4 small sweet peppers sliced
  • 1 small bunch Broccoli cut into bite size pieces
  • 1 small bunch Cauliflower cut into bite size pieces
  • 4 16 ounce mason jars
  • 4 tbsp vinaigrette dressing optional
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Instructions
  1. Wash and dry all the jars. In the bottom of each jar, place 1Tbs. dressing.
  2. Add 1/4 can of beans to each jar. Layer into each jar 6 grape tomatoes, 1 cucumber, 1 pepper, 1/4 broccoli and cauliflower
  3. Screw on the top and place in the fridge. Good for 4-5 days.

Cucumber & Tomato Salad

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Cucumber & Tomato Salad
Choose garden fresh ingredients for this classic summer salad.
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Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
Prep Time 10 minutes
Servings
Ingredients
Salad
  • 2 cups cucumbers sliced
  • 2 cups tomatoes cut into 8 wedges
  • 1/4 cups basil chopped
Marinade
  • 1 Tbsp olive oil
  • 2 tsp white balsamic vinegar (or your favorite vinegar)
  • 1 clove garlic minced
  • 1/4 tsp Ground black pepper
Optional
  • 1/4 tsp salt
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Instructions
Salad
  1. Toss the sliced cumbers, tomatoes and basil together in a bowl.
Marinade
  1. Whisk oil, vinegar, garlic and pepper together. Add to salad and toss. Refrigerate until ready to serve.
Optional
  1. Sprinkle with a finishing salt (or any salt) and toss.

Tuscan Stuffed Mushrooms

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Tuscan Stuffed Mushrooms
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Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
Servings
Ingredients
  • 1/3 cup Parmesan cheese grated
  • 40 medium white mushrooms fresh, cleaned, and stems removed
  • 40 small basil leaves
  • 3/4 cup bruschetta
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Instructions
  1. Preheat oven to 375 degrees. Grease large baking sheet.
  2. Combine bruschetta and cheese in medium bowl. Fill each mushroom with mixture and place on baking sheet.
  3. Bake for 20 minutes. Transfer mushrooms to serving platter and top with basil.

Open Face Veggie Sandwich

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Open Face Veggie Sandwich
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Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
Servings
Ingredients
  • 4 4-inch (small) whole grain tortillas or flat bread
  • 1 medium squash (or two small) thinly sliced.
  • 8 large kale leaves torn into bite sized pieces
  • 4 tbsp Asiago cheese grated
  • 1 clove garlic minced
  • 1 tbsp herb fresh, chopped
  • 1 tbsp white wine
  • 1 tbsp water
  • 2 tsp olive oil
  • 1 tsp butter
  • Pepper
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Instructions
  1. Heat 1 tsp oil in large skillet over medium heat. Add squash in a single layer and brown (about 2 mins). Flip squash to brown other side and sprinkle herbs. (To reduce fat, roast the squash) Cook another 2 mins until browned.
  2. Remove squash, add a tsp oil and place kale, garlic and pepper in pan. Toss until the kale is coated with oil, reduce heat to low.
  3. Add wine and water, toss, cover and cook for 5 mins or more to desired consistency. Remove kale, turn heat to medium.
  4. Add bread, brown for about a min. Flip bread. Turn heat off, but leave the pan on the burner.
  5. Place a layer of squash on the bread, ¼ of the kale to each and a tbsp of cheese.
  6. Cover and leave until cheese is melted. Yummm!!

Veggie Kabobs

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Veggie Kabobs
This recipe can easily be modified to include meat by adding marinated beef or chicken cubes.
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Servings
Ingredients
  • 1 cup tomatoes chopped into chunks
  • 1 green bell pepper cut into chunks
  • 1 red onion cut into chunks
  • 2 squashes sliced into thick rounds
  • For the Marinade
  • 1/4 cup olive oil
  • 3 cloves garlic pressed
  • 1 juiced lemon
  • 1 tbsp Oregano chopped
  • 1 tbsp basil chopped
  • Kosher salt and freshly ground black pepper to taste
Servings
Ingredients
  • 1 cup tomatoes chopped into chunks
  • 1 green bell pepper cut into chunks
  • 1 red onion cut into chunks
  • 2 squashes sliced into thick rounds
  • For the Marinade
  • 1/4 cup olive oil
  • 3 cloves garlic pressed
  • 1 juiced lemon
  • 1 tbsp Oregano chopped
  • 1 tbsp basil chopped
  • Kosher salt and freshly ground black pepper to taste
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Instructions
  1. Preheat oven to 400 degrees F.
  2. In a small bowl, whisk together olive oil, garlic, lemon juice, oregano and basil; season with salt and pepper, to taste.
  3. Thread tomatoes, bell peppers, onion and squash onto skewers. Place skewers onto a baking sheet. Brush olive oil mixture onto the skewers and let sit for 10-15 minutes.
  4. Place into oven and roast until tender, about 10-12 minutes.*
  5. Serve immediately.

Simple Squash Saute

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Simple Squash Saute
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Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
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Instructions
  1. Melt butter in large skillet with olive oil over medium heat.
  2. Add vegetables with garlic and saute for about 5 minutes until they are beginning to brown. Add wine and pepper and saute another 2 minutes.
  3. Toss in fresh herbs and cook for 1 minute.

Seasonal Veggie Medley

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Seasonal Veggie Medley
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Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
Servings
Ingredients
  • 3-4 garlic cloves minced
  • 1 large onion coarsely chopped
  • 2 bunches greens washed and chopped into bite size pieces
  • 1/4 cup Broth Chicken or Vegetable, low sodium
  • 1 15 oz Black Bean drained and rinsed
  • 1/2 cup Your favorite cheese-shredded version
  • Salt and Pepper to taste
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Instructions
  1. In a large sauté pan, add olive oil and garlic on moderate- high heat for 1-2 minutes, then add onions, turn heat down to moderate and stir frequently until onions are caramelized about 7-10 minutes.
  2. While onions are cooking, wash and chop greens into bite size pieces.
  3. Tender greens like spinach will need less time to cook than hardier greens such as collards so put them in different piles to cook in a progression.
  4. Take out onions and place in a casserole dish.
  5. Add broth and first group of greens, saute until slightly wilted. Saute most tender greens first, take out when done and add to casserole dish. Next, cook hardier greens and add to casserole dish until all greens are cooked.
  6. Add black beans to the greens, cover with grated cheese, mix together well.
  7. Heat in microwave for a minute or two until cheese melts and dish is heated through.
  8. Variations: Instead of garlic cloves, use 3-6 green garlic stems (white stalk to 1 inch of green), minced Use any kind of beans, peas, or greens you like. Can also add cooked meat.

Black-Eyed Peas Hummus Wrap

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Black-Eyed Peas Hummus Wrap
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Servings
Ingredients
  • 1 lb black-eyed peas dried
  • 2 large garlic cloves
  • 2 lemons juice of
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp hot sauce
  • 1 tsp salt
  • black pepper
  • 8 large tortillas whole wheat wrap
  • 1/2 cup sunflower seeds shelled
  • 1 cup carrots shredded
  • 4 cups chopped greens in season (lettuce, spinach, kale, arugula)
Servings
Ingredients
  • 1 lb black-eyed peas dried
  • 2 large garlic cloves
  • 2 lemons juice of
  • 1/4 cup olive oil
  • 1/4 cup tahini
  • 1/4 tsp hot sauce
  • 1 tsp salt
  • black pepper
  • 8 large tortillas whole wheat wrap
  • 1/2 cup sunflower seeds shelled
  • 1 cup carrots shredded
  • 4 cups chopped greens in season (lettuce, spinach, kale, arugula)
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Instructions
  1. Rinse peas, cover with water in a large pot and bring to boil. Boil for 2 minutes. Remove from heat and let stand for 90 minutes. Then cook, simmering until tender. Drain and cool.
  2. Place garlic in food processor and chop. Add peas, lemon juice, olive oil, hot sauce, salt and pepper and process until smooth. Add tahini and process until smooth, adding more lemon juice if needed.
  3. Spread 1/2 cup hummus down the center of each wrap. Sprinkle sunflower seeds and carrots. Add greens. Add extra hot sauce or vinegar, as desired. Roll into a wrap and enjoy!!

Portobellos on Rice

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Portobellos on Rice
This is an easy side dish or entree for busy week nights.
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Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 2 medium portabella caps
  • 1 1/3 cup brown rice cooked according to package directions. Except with ¼ Wakame rice seasoning
  • 1/4 cups Tamari Sauce low sodium
  • 2 tsp ginger root minced
  • 1 clove garlic crushed
  • 1 tbsp sesame oil
  • 1 tbsp sesame seeds toasted
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
  • 2 medium portabella caps
  • 1 1/3 cup brown rice cooked according to package directions. Except with ¼ Wakame rice seasoning
  • 1/4 cups Tamari Sauce low sodium
  • 2 tsp ginger root minced
  • 1 clove garlic crushed
  • 1 tbsp sesame oil
  • 1 tbsp sesame seeds toasted
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Instructions
  1. Saute sliced mushrooms in oil, with ginger and garlic until desired soft.
  2. Add tamari and sesame seeds. Toss. Serve over seasoned rice.
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Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

View our Privacy Policy

(843) 580-4335 – Phone
(888) 803-4919 – Fax

ontracklifestyles@yahoo.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.