Fresh Fridays 
Wrap it up for the Super Bowl

The big game is coming up on February 5, providing the perfect occasion for you to showcase a number of quick and easy Mediterranean favorites for snackers of all ages. (See the recipe at the bottom of the page for a whole new way to serve potatoes!) To make game-day meal planning seamless, create an assortment of wraps featuring Mediterranean pantry ingredients. They are easy to make and sure to disappear. And, to turn it into a party, put all the ingredients out on your kitchen counter, assembly-line style, and invite your guests to make their own creations before kickoff, or at half time. 

Plan ahead and stock up on hummus, tzatziki, baba ghannouj, guacamole, olives, roasted red peppers, capers, tuna, pita bread, wraps, lettuce, and other fresh veggies so you can put together a healthy assortment of wraps. Shop for different flavors of hummus and buy a variety of wraps. Raid the refrigerator and include any leftover chicken, seafood, or whole grains in your rolled up creations. Cut them in half to serve as sandwiches, or cut into 2-inch pinwheels and arrange on a platter with sliced apples and grapes.


Here's a recipe to get you started:

Web links

Sampling Day 2012   Whole Grain
Sampling Day

The Whole Grains Council holds its first-ever Whole Grain Sampling Day on
April 4, 2012

 Food Therapy from
the Oldways Table

Sue McCrory writes about
an Oldways Mediterranean
Diet recipe on the
Public Radio Kitchen
Veggie Wrapsvegetable wrap   

Put just about anything you'd like to in these quick and healthy snacks or light meals. Substitute coleslaw mix for the lettuce if you wish. Serve immediately, or wrap in aluminum foil and chill for up to 4 hours. Chilling the wraps for several hours makes it easier to slice them into pinwheels.

Veggie Wraps
Put just about anything you'd like to in these quick and healthy snacks or light meals. 

2 cups shredded carrots
2 cups shredded lettuce or mesclun mix
2 cucumbers, diced
1 pint cherry tomatoes, chopped
1 jar roasted red peppers, drained and chopped
1 jar olives, drained, pitted and chopped
Dressing of your choice
8 whole wheat wrap breads
1 8-ounce container hummus or tzatziki

Combine the carrots, lettuce, cucumbers, tomatoes, peppers, and olives in a large bowl and toss gently. Add about cup of dressing, and toss again. Add a bit more dressing if you wish. Lay one wrap on your counter or on a cutting board, with the short edge parallel to the edge of your work surface. Spread evenly with tzatzki or hummus. Arrange the salad mixture over about two-thirds of the wrap surface, leaving about three or four inches at the top uncovered. Roll up tightly and repeat with the remaining wraps and fillings.

Nutritional analysis
Cal: 105; Fat: 4.8g, Sodium: 303mg, Carbohydrates: 13g, Protein: 5g

An Oldways recipe, developed for Agora 

More Wraps
Or, try any of these winning Med wrap combos, adjusting the ingredients as necessary for however many wraps you want to make.
  • Spread the wraps lightly with goat cheese. Add thinly sliced tomatoes, chopped olives, fresh spinach, and fresh basil. Drizzle with balsamic vinegar and extra-virgin olive oil.  
  • Spread the wraps with pesto. Add roasted mushrooms, peppers, and zucchini and some mesclun mix.  
  • Spread the wraps with hummus. Add crumbled feta cheese, olives, sliced cucumbers, and baby spinach.   
  • Spread the wraps with tzatziki. Add flaked, drained tuna, grated carrots, raisins, slivered almonds, thinly sliced apples, and shredded lettuce. Drizzle with honey-mustard vinaigrette.  
  • Spread the wraps with pesto. Add chopped, cooked chicken or turkey, leftover brown rice (or another cooked whole grain), a spoonful of drained capers, and baby spinach or mesclun. Drizzle with balsamic vinegar. 
Hummus Stuffed Potatoes hummus stuffed potoatoes    

A welcome change from chips, here's a great way to get potatoes into your meal without added fat.
Shop for different flavors of hummus to bring different flavors to the party, and also experiment with other chopped fresh herbs such as dill or basil.


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.   
To find even more delicious Mediterranean recipes please visit:    

 Mediterranean Foods Alliance (MFA)     


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Let the old ways be your guide to  good health and well-being. 

12 great ways to use olives
Med Diet USA
Souper Bowl
Santa Fe Convention Center
Santa Fe, New Mexico
January 28, 2012
Stop by from 11 am to 1:30 pm to taste and vote for the best soups in town in several categories, including Best Seafood Soup and Best Vegetarian Soup. Last year's event featured soups from 27 of the city's top restaurants.

Oldways bookstore

Ciao Italia Family Classics

Ciao Italia Family Classics
by Mary Ann Esposito     

 Oldways culinary advisor
and PBS chef Mary Ann
Esposito presents more
than 200 recipes for
delicious, traditional
dishes that are easy to
make and sure to please
your family and friends.