Stefani Sassos, director of the Good Housekeeping Institute Nutrition and Fitness Lab, joined "Good Morning America" on Thursday to share recipes from Good Housekeeping's "High‑Protein Mediterranean Cookbook."
As a registered dietitian, Sassos helped shape an approach that blends classic Mediterranean flavors with protein‑forward meals that are all designed for busy schedules and long‑term health.
Below, check out a few of the recipes to recreate at home.
Ingredients
1 tablespoon olive oil
1 1/2 tablespoons pure maple syrup, divided
Kosher salt
1/2 cup buckwheat groats
1/4 teaspoon ground cinnamon
1/3 cup sliced almonds
2 cups mixed berries
3 cups plain Greek yogurt
Directions
Heat the oven to 300 F and line a rimmed baking sheet with parchment paper. In a medium bowl, whisk together the olive oil, 1 tablespoon maple syrup and 1/4 teaspoon salt.
Heat a medium cast-iron skillet over medium-high heat. Add the buckwheat groats and toast, shaking and tossing often and adjusting heat as needed, until crisp and light golden brown, 2 to 4 minutes. Transfer to the bowl with the maple syrup mixture and toss to coat, then stir in the cinnamon and almonds.
Spread the mixture onto the prepared baking sheet and bake, stirring halfway through, until golden brown, 15 to 20 minutes. Let cool completely.
In a bowl, toss the berries with the remaining 1/2 tablespoon maple syrup and a pinch of salt and let sit for 5 minutes. Spoon the berries and juices over the yogurt and top with granola.
Ingredients
Flour, for surface
1 pound pizza dough
1 large leek, halved lengthwise
2 large zucchini, halved lengthwise
2 tablespoons olive oil, plus more for drizzling
Kosher salt and pepper
2 teaspoons finely grated lemon zest
3 tablespoons lemon juice
2 cups ricotta cheese
Mint, for serving
Directions
Heat the oven to 425 F and line a baking sheet with parchment paper. On a lightly floured surface, shape the dough into a large rectangle and place on the prepared sheet. Bake for 10 minutes, then remove from the oven and set aside. Increase the oven temperature to 475 F.
Meanwhile, heat a grill over medium-high heat. Brush the leek and zucchini with olive oil and season with salt and pepper. Grill until tender, turning once, 5 to 8 minutes. Thinly slice the vegetables and toss with the lemon juice.
In a small bowl, mix the ricotta with the lemon zest and 1/2 teaspoon salt. Spread the ricotta over the crust, top with the vegetables and bake until the crust and toppings have browned, 5 to 8 minutes. Drizzle with olive oil and top with mint if desired.
Ingredients
3/4 cup split red lentils (masoor dal)
1 pound ground lamb or dark meat ground turkey
3 tablespoons shawarma seasoning
3 large cloves garlic, grated, divided
Kosher salt
3 1/2 tablespoons olive oil, divided (use 4 tablespoons if using turkey)
1/2 teaspoon ground cumin
1/4 cup plus 2 tablespoons fresh lemon juice, plus lemon wedges for serving
1/3 cup tahini
Pinch of cayenne pepper
1/2 cup chopped cilantro
2 heads Little Gem lettuce, leaves separated
4 small Persian cucumbers, quartered
Halved cherry tomatoes and sliced red onion, for serving
Directions
In a small saucepan, combine the lentils and 1 1/4 cups water and bring to a boil. Cover and simmer on very low heat until mostly tender and the water is absorbed, about 10 minutes. Remove from the heat and let steam, covered, for 5 minutes.
Meanwhile, in a bowl, combine the ground lamb or turkey with the shawarma seasoning, two‑thirds of the garlic and 3/4 teaspoon salt. Heat 1 1/2 tablespoons oil in a large cast‑iron skillet over medium‑high heat and cook, breaking the meat up slightly, until browned and just cooked through, 5 to 6 minutes.
Transfer the warm lentils to a food processor with the remaining garlic, cumin and 3/4 teaspoon salt, and puree until smooth, scraping down the sides as needed, about 3 minutes. Pulse in the lemon juice, then add the tahini and 1 tablespoon oil and puree until smooth, adding up to 2 more tablespoons lemon juice to taste.
Divide the warm hummus among bowls and top with the lamb. Sprinkle with the remaining oil, cayenne and cilantro and serve with lettuce, cucumbers, tomatoes, red onion and lemon wedges.
Ingredients
For the wraps:
1 cup quinoa
1/4 cup nutritional yeast
Kosher salt
Canola oil, for cooking
For the filling:
3 tablespoons beet hummus
1/2 Persian cucumber, sliced
Olive oil and lemon juice, for drizzling
1 hard‑boiled egg, sliced
2 tablespoons crunchy chickpeas
1/2 ounce feta, crumbled
1/3 cup microgreens
1 scallion, thinly sliced
Directions
Place the quinoa in a medium bowl and add enough water to cover by 2 inches. Let soak for at least 4 hours or up to overnight.
Drain and rinse the quinoa and shake off excess water. Transfer to a blender with the nutritional yeast and 1/2 teaspoon salt. Pour 3/4 cup plus 2 tablespoons water down the sides of the blender and blend until smooth and the mixture reaches a crepe‑like batter consistency.
Brush a 10‑inch nonstick skillet with oil and heat over medium heat. Pour a heaping 1/3 cup batter into the pan, tilting to coat evenly. Cook until set and lightly browned, about 2 minutes, then flip and cook 1 minute more. Cool completely.
Spread beet hummus over one wrap and top with the cucumber, oil and lemon juice, egg, chickpeas, feta, microgreens and scallion. Roll into a cone to serve.
Ingredients
1/4 very small red onion, finely chopped
2 tablespoons red wine vinegar
1 1/2 tablespoons olive oil
Kosher salt and pepper
1/2 cup canned chickpeas, rinsed
1 cup grape tomatoes, halved
2 tablespoons Kalamata olives, halved
1 cup cooked protein‑plus rotini pasta
1 1/2 cups baby arugula
2 tablespoons crumbled feta
Directions
In a 1‑quart jar, shake the onion, vinegar, olive oil and a pinch of salt and pepper. Add the chickpeas and shake gently to coat.
Layer in the tomatoes, olives, pasta, arugula and feta. When ready to serve, turn the jar upside down and let sit for 2 minutes so the dressing evenly coats the salad.
Ingredients
1 1/4 pounds broccoli, cut into small florets
2 cloves garlic, pressed
2 tablespoons olive oil, divided
Kosher salt and pepper
4 6‑ounce boneless, skinless chicken breasts
1/2 small red onion, finely chopped
1 lemon
8 ounces tomatoes, chopped
Directions
Heat the oven to 400 F. Toss the broccoli with the garlic, 1 tablespoon olive oil and 1/4 teaspoon each salt and pepper. Divide among four 12‑inch squares of parchment paper.
Season the chicken with 1/4 teaspoon each salt and pepper and place on top of the broccoli. Seal the parchment packets and place on two rimmed baking sheets. Roast for 15 minutes.
Finely grate the lemon zest and squeeze 2 tablespoons juice. In a bowl, combine the red onion, lemon juice, remaining tablespoon oil and 1/4 teaspoon each salt and pepper and let sit for 4 minutes, then toss with the tomatoes.
Cut open the packets carefully and top the chicken and broccoli with the tomato mixture and lemon zest.
Ingredients
1 1/2 cups ricotta cheese
Milk, for thinning if needed
Kosher salt
Apricot, fig and lemon‑garlic toppings
8 slices sourdough bread, grilled
Directions
Using an electric mixer, beat the ricotta on medium speed, adding milk as needed, until light and fluffy, 2 to 3 minutes. Season with about 1/8 teaspoon salt if needed. Transfer to a bowl, add toppings as desired and serve with grilled bread.
Toasted garlic and lemon
Heat 3 tablespoons olive oil in a small skillet over low heat. Add 2 cloves thinly sliced garlic and one 2‑inch strip lemon zest and cook until golden, 4 to 6 minutes.
Peppery apricot
Whisk together 3 tablespoons apricot preserves, 1 teaspoon rice vinegar and coarsely cracked black pepper.
Maple, fig and mint
Heat the oven to 350 F. Toss 8 ounces quartered figs with 1 tablespoon olive oil and 1/2 tablespoon pure maple syrup in an 8‑by‑8‑inch baking dish. Bake until caramelized, about 20 minutes, then top with 1/4 cup chopped mint.
'GMA' kitchen picks
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