Fact Sheets
Basil: The King of Herbs
2025
University of Nevada, Reno Extension, FS-25-17
Jeyakumar, A., Agyekum, V.
Basil is a fragrant, leafy herb from the mint family, best known for its fresh, slightly sweet flavor and bright green leaves. It is widely used in cooking around the world and has a long history of...
Cardamom: The Queen of Spices
2025
University of Nevada, Reno Extension, FS-25-18
Jeyakumar, A., Gastelum, A.
Cardamom is an aromatic spice that has been valued for centuries in traditional medicine. It is known for supporting digestion, offering antioxidant and anti-inflammatory benefits....
Clove: The Nail Spice
2025
University of Nevada, Reno Extension, FS-25-19
Jeyakumar, A., Osei-Boateng, N.
Clove is a powerful aromatic spice that has been used for centuries in traditional medicine. It is known for its antimicrobial properties, pain-relieving effects, and high antioxidant content....
Cumin: The Sweet-Smelling Spice
2025
University of Nevada, Reno Extension, FS-25-20
Jeyakumar, A., Nunez Zepeda, A.
Cumin is an aromatic spice that has been used for centuries in traditional medicine. It is known for supporting digestion, boosting immunity, and providing antioxidant benefits....
Mustard: the ancient spice
2025
University of Nevada, Reno Extension, FS-25-21
Jeyakumar, A.
Mustard is a pungent plant valued for centuries in traditional medicine. It is known for supporting digestion, stimulating circulation, and providing anti-inflammatory and antioxidant benefit...
Nutmeg - The Wonder Spice
2025
University of Nevada, Reno Extension, FS-25-22
Jeyakumar, A., Perez, I.
Nutmeg is a fragrant spice obtained from the seed of the nutmeg tree, widely used in culinary applications for its warm and aromatic flavor. It contains natural compounds with antioxidant and...
Onions: Know Your Onion
2025
University of Nevada, Reno Extension, FS-25-23
Jeyakumar, A., Agyekum, V.
Onion is a nutrient-rich vegetable long valued in traditional medicine. It is known for supporting heart health, boosting immunity, and providing antioxidant and anti-inflammatory benefits....
Parsley: The Mediterranean Herb
2025
University of Nevada, Reno, Extension, FS-25-24
Jeyakumar, A., Osei-Boateng, N.
Parsley is a leafy herb long valued for its medicinal properties. It is known for supporting digestion, promoting kidney health, and providing antioxidants and essential vitamins....
Thyme: The Herb of Love
2025
University of Nevada, Reno, Extension, FS-25-25
Jeykumar, A., Nunez Zepeda, A.
Thyme is a fragrant herb long valued for its medicinal benefits. It is known for supporting respiratory health, boosting immunity, and providing antimicrobial and antioxidant properties....
Turmeric: The Golden Spice
2025
University of Nevada, Reno, Extension, FS-25-26
Jeyakumar, A.
Turmeric is a bright yellow spice renowned for its medicinal properties. It is known for its powerful anti-inflammatory and antioxidant effects and for supporting joint and digestive health....
Recipes
HiFiber- Beet and Onion Waffles
2026
University of Nevada, Reno Extension, Recipes
Gastelum, A., Shaw, W.
This vibrant beet and onion waffle combines a smooth batter with shredded vegetables for a hearty, plant-based dish. Naturally high in fiber from the chickpeas, whole wheat flour, and beets, it...
HiFiber- Mixed Vegetable Pancakes
2026
University of Nevada, Reno Extension, Recipes
Gastelum, A., Shaw, W.
This mixed vegetable pancake is a savory, protein-rich dish made with a simple batter and finely shredded vegetables. Cooked until golden and crisp on both sides, it offers a flavorful and versatile...
HiFiber- Oat Waffles
2026
University of Nevada, Reno Extension, Recipes
Gastelum, A., Shaw, W.
A wholesome recipe made with oats, yogurt, and simple herbs for a light and savory flavor. It offers a satisfying and versatile taste. These easy waffles are perfect for a balanced meal and pair well...
HiFiber- Sweet Potato Pancakes
2026
University of Nevada, Reno Extension, Recipes
Gastelum, A., Shaw, W.
This savory pancake recipe is a delicious way to incorporate a variety of vegetables and whole grains into your meal. Made with sweet potatoes, carrots, and nutrient-rich flours, it provides fiber and...
HiFiber: Mixed Vegetable Pancakes
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
These mixed vegetable pancakes are a simple and nutritious way to incorporate a variety of vegetables and whole grains into a balanced meal. Made with a combination of flours and colorful vegetables,...
Mediterranean Diet: Baked Oat Bars
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A Recipe for the Modern Mediterranean Diet. Delicious oat bar recipe with good sources of healthy fats....
Mediterranean Diet: Broiled Fish With Lemon Sauce
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This broiled fish with lemon sauce features tender, skin-on fillets seasoned with kosher salt and black pepper, then brushed with a simple blend of oil and Dijon mustard before broiling to a golden...
Mediterranean Diet: Chia Yogurt Bowl
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A Recipe for the Modern Mediterranean Diet. Delicious Chia Yogurt Bowl recipe with good sources of healthy fats....
Mediterranean Diet: Egg Plant Rollatini
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This eggplant rollatini features tender roasted slices of eggplant filled with a blend of mozzarella, parmesan, and bright lemon zest, then baked in a rich tomato sauce seasoned with oregano and red...
Mediterranean Diet: Goat Cheese Salad
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This fresh goat cheese salad features crisp lettuce tossed in a simple dressing of lemon juice, extra virgin olive oil, salt, and pepper. It is topped with toasted country bread rubbed with garlic,...
Mediterranean Diet: Harrisa Spaghetti
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A Recipe for the Modern Mediterranean Diet. Delicious harrisa spaghetti recipe with good sources of healthy fats....
Mediterranean Diet: Lemony Pearl Barley Soup
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A Recipe for the Modern Mediterranean Diet. Delicious lemony pearl barley soup recipe with good sources of healthy fats....
Mediterranean Diet: Roasted Honey Nut Squash with Chickpease
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This roasted honey nut squash with chickpeas combines tender cubes of squash and crispy chickpeas seasoned with garam masala, thyme, and a hint of red pepper flakes. Finished with sliced red onion,...
Mediterranean Diet: Roasted Tomato Penne Pasta
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This roasted tomato penne pasta features tender penne tossed with softened cherry tomatoes sautéed in oil and infused with fresh basil. Finished with melted mozzarella cheese and seasoned with salt...
Mediterranean Diet: Shakshuka
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A savory dish made with eggs simmered in a flavorful tomato and vegetable mixture. Seasoned with cumin, paprika, and garlic, it offers a warm and comforting taste. This simple, wholesome meal is...
Mediterranean Diet: Shredded Coconut Pilaf
2026
University of Nevada, Reno Extension
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
Fluffy cooked rice tossed with toasted shredded coconut and a crunchy medley of peanuts, walnuts, and slivered almonds. Lightly spiced with cumin, a touch of oil and salt, finished with fresh cilantro...
Mediterranean Diet: Stuffed Bell Peppers
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This hearty stuffed bell pepper dish features red bell peppers filled with a savory mixture of ground beef, spinach, zucchini, onion, and cooked rice, all seasoned with oregano, salt, and black...
Mediterranean Diet: Veggie Frittata
2026
University of Nevada Reno, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A Recipe for the Modern Mediterranean Diet. Delicious veggie frittata recipe with good sources of healthy fats....
Mediterranean Diet: Walnut Oatmeal
2026
University of Nevada, Reno Extension, Recipes
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
A Recipe for the Modern Mediterranean Diet. Delicious Walnut Oatmeal recipe with good sources of healthy fats....
Mediterranean Diet: Yogurt Rice With Flax Seed
2026
University of Nevada, Reno Extension
Jeyakumar, Angeline, Gastelum, A., Shaw, W.
This comforting yogurt rice combines soft-cooked rice with creamy yogurt, milk, and water to create a smooth and refreshing dish. A flavorful seasoning of mustard seeds, flax seeds, cumin, ginger,...
Mixed Vegetable Pancakes
2025
University of Nevada, Reno Extension, Recipes
Gastelum, A., Shaw, W.
This mixed vegetable pancake is a savory, protein-rich dish made with a simple batter and finely shredded vegetables. Cooked until golden and crisp on both sides, it offers a flavorful and versatile...
