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Do you keep potatoes in the house and eat them several times a week? Don't get caught up in misguided advice to avoid them. This important Mediterranean Diet staple is one of the most nutrient dense vegetables. One medium potato, with skin, has more potassium than a banana, provides almost half the daily value of vitamin C, is a good source of Vitamin B6, provides about 110 calories, and contains no fat, no sodium, and no cholesterol. And potatoes are economical and will keep you feeling pleasantly full long after your meal.
You can find a wide variety of potatoes-russets, reds, fingerlings, blues, purples, yellows, and whites - each offering different textures and tastes. Experiment in your kitchen to find ways to make potatoes central to quick and easy meals. For homemade fries, cut them into wedges, toss lightly with extra-virgin olive oil, and roast on a baking sheet in a preheated 400°oven for about 20 minutes, turning once, until lightly browned.
No time to boil or bake? Microwaving and steaming, the quickest methods for cooking potatoes, retain the most nutritional value. To make a "baked" potato in a microwave, cut a wedge (1/8 -inch wide and ˝ inch deep) out of each potato, to let the steam escape. Place in a microwave-safe dish, and microwave on high, uncovered, for 10 to 12 minutes. Use oven mitts to remove the dish.
Take a look at the recipes below, and bring some potatoes to your table this weekend.
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IN THE NEWS  Stay tuned. A new study starting September 15 examines how the Med
Diet can help athletes, notably elite fencers at Columbia University. 
September is whole grains month and every year the Whole Grains Council celebrates with special events and promotions.
This year, the 2011 Whole Grains Month is better
than ever, with a special sweepstakes for consumers. 
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Mediterranean Lemon Chicken 
and Potatoes
What could be easier than making a tasty, nutritious
meal with no dirty pans to wash when it's over?
Cooking in aluminum foil is a great way to seal in
delicious Mediterranean flavors. Experiment with
other herbs and veggies, and try this method with
seafood, too.
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Deep-Dish Potato Torta 
with Peppers and Olives
Here's a great recipe for a weekend brunch or
tailgating picnic. Allow time to prepare the
vegetables and then bake the assembled "cake."
Leftovers that taste delicious hot or cold are your
reward for the extra steps.
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Roasted Fish with New Potatoes 
Fish and potatoes are central to dozens of
Mediterranean-style meals. For this easy recipe,
they're simply seasoned with a vinaigrette and
roasted in the oven, using just one baking pan.
Use new, little potatoes, unpeeled, for the very
best flavor.
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Potato and Crabmeat Salad 
Cooked potatoes taste fabulous in salads. In this
tasty dish they're combined with grape or cherry
tomatoes, tarragon, and crabmeat for a meal that
says Mediterranean in every bite. You can also make
this salad with tuna and cannellini beans.
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Fresh Fridays is a bi-weekly celebration of Mediterranean eating and living. We hope our Friday recipes will remind you just how easy and delicious eating the Mediterranean way can be.
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26th Annual Mushroom Festival
Kennett Square, Pennsylvania
September 9-11, 2011
The Keystone State grows 65% of the nation's mushroom crop. Stop by this fun(gi) for all event to learn some tips for cooking mushrooms, vote for the best mushroom soup, or track down a copy of the festival's popular Commemorative Cookbook, reprinted just in time for
this year's festival. |
Ancient Grains for
Modern Mealsby Maria Speck Bring this helpful book into your kitchen and before long you'll
be thinking about whole grains in an entirely new way. The recipes are straightforward and will teach you how to create fabulous Mediterranean flavors from basic ingredients. |
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