Two Healthy, Organic, Lent-Friendly Meals to Make at Home

Updated on February 27, 2020
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Silvia Cianci is an Italian Corporate Executive Chef, cooking her Mediterranean recipes and sharing healthy eating with all of America.

Why Should Eating Clean & Healthy Be Difficult?

Why can't cooking healthy foods for your growing family, for an athlete, or for the military member in your family be easy? The incredible thing is that it is easy. With a little guidance, studying, and some practice, you can learn some basic recipes and ingredients that will begin to put you on your way to cooking healthy food for yourself and your family. Not only will you achieve this small "miracle," but you will begin your journey to cooking elegance. Once you learn some of these amazing recipes, and the word gets out about your delicously healthy food in your home, you will find more and more of your friends and family finding excuses to come over to eat with you.

Think about it... Why do you think the Italian mothers and grandmothers spend so much time cooking and preparing the most delicous meals for their children and their husband? Well, the answer is so simple that it's already traversed your mind a couple of times—to keep them coming back! Yes, the secret to keeping your family wanting to eat at the table and to eat together is your ability to cook amazingly delicous and healthy food for them.

Eating Clean Is Simple!

An excellent source of protein that is Lent friendly!
An excellent source of protein that is Lent friendly!

Tuna and Bean Salad


  • 1 can cannellini beans
  • 1 can yellowfin tuna (in extra virgin olive oil if possible)
  • white onion
  • kosher salt
  • extra virgin olive oil

This recipe is Lent-friendly!


  1. Open your can of cannellini beans, and rinse under cold water in a sifter to wash off all preservatives.
  2. Place the beans in a glass bowl.
  3. Dice a small bit of white onion finely and place into the bowl. While two tablespoons are used in this recipe, the amount can be slightly increased or decreased depending upon your personal preference of flavoring.
  4. Add four tablespoon of extra virgin olive oil into the bowl, two pinches of kosher salt, and mix the contents.
  5. Finally, open your can of yellowfin tuna, breaking it up into smaller pieces while in the can with a spoon.
  6. Add it into the bowl, including the olive oil in the can for flavoring, and stirring the ingredients until they are evenly mixed.

Now, you are ready to enjoy a healthy and Lent-friendly salad that can either be a meal or an excellent side dish for an evening meal! It is high in protein, has healthy fats (olive oil and omega 3 & 6 from the tuna), and marginal amounts of sodium. Whether you need a fish protein dish or meal during a Catholic observance, or a high-protein and healthy meal during a body transformation or diet, this dish is definitely highly recommended.

Final Plating: Tuna & Bean Salad With Seared Chicken Breast

Chicken Breast Seared on Griddle with Olive Oil, Lemon Juice, Kosher Salt, and Pepper.
Chicken Breast Seared on Griddle with Olive Oil, Lemon Juice, Kosher Salt, and Pepper.
Amazing Tzatziki Sauce For Seared Salmon
Amazing Tzatziki Sauce For Seared Salmon

Mediterranean Beet Salad and Seared Salmon With Tzatziki Sauce


  • 1 salmon fillet
  • 1 cucumber
  • 1 carrot
  • 1 avocado
  • 1 garlic clove
  • 1/2 lemon
  • organic plain greek yogurt
  • dry dill weed or fresh dill
  • salad mix (Kale Italia)
  • cherry or grape tomatoes
  • extra virgin olive oil
  • kosher salt
  • pepper
  • white wine vinegar
  • yellow beet

This recipe is Lent-friendly and feeds two people.

Beet Salad

Prepare your yellow beet ahead of time by wrapping it in aluminum foil, and baking it for one hour at 350 degrees. You can do this one or several days in advance, leaving the beet in the foil and refrigerating it inside of a ziplock bag. For the salad itself, you can use your favorite organic salad mix from your grocery store. For our dinner, we used a "Kale Italia" blend of baby kale, mizen, arugula, and radicchio. Next, you add a sliced carrot, sliced cucumber, halved cherry or grape tomatoes, and sliced oven roasted yellow beet. Toss the salad with extra virgin olive oil, white wine vinegar, and kosher salt. Slice your avocado half thinly, and fan them next to your salad.

Tzatziki Sauce

Finely dice half of a cucumber into very small cubes and place them into your glass mixing bowl. Finely mince the garlic clove and add it to the bowl. Add half tablespoon of dry dill weed, or finely minced fresh dill. Squeeze the half lemon's juice into the bowl. Add one pinch of kosher salt. Add three tablespoons of organic plain greek yogurt and stir until all ingredients are evenly mixed.

Cast Iron Seared Salmon

Sear your salmon in your cast iron skillet with olive oil, kosher salt, and pepper on medium heat. Portion the salmon according to the appetite of your family members, or cook more than one for a large family. Put two tablespoons of your tzatziki sauce on top of your salmon.

Final Plating: Mediterranean Beet Salad & Seared Salmon With Tzatziki Sauce

Mediterranean Beet Salad and Seared Salmon with Tzatziki Sauce
Mediterranean Beet Salad and Seared Salmon with Tzatziki Sauce

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More to Come

Please check back every once in a while, as I will be adding new recipes every month!

© 2017 PrometheusIV

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