Yogurt and Cucumber Sauce (Laban or Tzatziki)

Laban or Tzatziki sauce is a yogurt based sauce known in the Mediterranean cuisine, specifically in Southeast Europe and Middle East. It is often served as an appetizer or as a side dish with rice or meat. There are many variations of this yogurt sauce but they all...

Mediterranean Quinoa Patties with Cucumber Yogurt (Tzatziki Sauce)

Quinoa patties are one of my favorite go to plant-based meals. The mix of quinoa, parsley, and red pepper bound with an egg and semolina mixture come together to make a delicious patty or “burger”. Quinoa is rich in protein and complex carbohydrate, and provides...

Are you planning on fasting with diabetes during Ramadan?

Do you have diabetes and are planning on fasting during Ramadan? There can be so much excitement to fast during Ramadan. You may have a strong desire to fast during Ramadan to reap the blessings and partake in the community spirit. However, before you start fasting...

Authentic Middle Eastern Fattoush Salad with Pita Chips

Looking for a fresh, tangy salad with a crunch? Try fattoush, a classic Middle Eastern salad known for its fresh vegetables and sumac topped with pita chips. This salad is the perfect complement with grilled meats, such as kabobs and chicken skewers, or rice pilafs....

Chocolate Chia Oatmeal Cups

Dietitian confession: I love chocolate and I know that many of you do too! So when it occurred to me that I could add cocoa to my oatmeal cups I was on it! Oats are one of my go-to breakfasts because they provide a great source of energy and fiber for the morning....
Mediterranean Layered Hummus Dip

Mediterranean Layered Hummus Dip

Looking for a delicious appetizer for dinner, game night or potluck? You’ll love this Mediterranean layered hummus dip! It’s currently super bowl week which means lots of tasty foods, dips and chips. This dip is a great way to add a healthy side and balance out your...

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Mediterranean Chickpea Quinoa Power Bowl

Mediterranean Chickpea Quinoa Power Bowl

Looking for a wholesome and delicious plant-based vegetarian lunch option? Add this Mediterranean Chickpea Quinoa Power Bowl to your menu! This recipe combines complex carbohydrates, protein and healthy fats for a complete and balanced meal full of Mediterranean...

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Cranberry Pistachio and Chocolate Cookies

Cranberry Pistachio and Chocolate Cookies

How many of you love a good cookie? I know I do, especially when they are freshly baked served with a cup of tea or milk, the perfect combo any time of the day! I love traditional cookies, but I also like to tweak recipes when I can to make them slightly healthier....

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Meet Rahaf

Hi there, I'm Rahaf, a Registered Dietitian who enjoys a wholesome salad but loves to indulge in chocolate too! I'm here to help you nourish your body and find peace and joy in eating. I love the Mediterranean lifestyle and hope to inspire you as well! Want to learn more? Work with me!

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