Fresh Fridays 
October 19, 2012
Vol. IV, No. 21     
Fall has arrived and it's time to think about soup, the ultimate comfort food and a backbone of Mediterranean-style cooking. Using fresh, frozen, or canned vegetables as main ingredients in soup is easy and economical, and you can make substitutions as you wish: toss in chopped celery, carrots, peppers, or different types of squash, plus whatever dried or fresh Mediterranean herbs you have on hand, and it all comes together nicely.

Experiment with sautéing onions, garlic, and spices as a first step, then adding other diced vegetables, plus water, stock, or broth. Keep Mediterranean Diet staples such as canned tomatoes and canned beans on hand as quick and easy soup ingredients.  

If you have time, make your own chicken or vegetable stock and freeze what you don't immediately need. You can also find a wide selection of stocks and broths at your local supermarket. Check the sodium content and compare brands. The best choices will deliver flavor based on something other than salt.

Add a dollop of Greek yogurt, a sprinkling of Parmesan cheese, chopped olives, diced or julienned sun-dried tomatoes, or some chopped fresh parsley, and then slice some whole grain bread, and dinner is on the table. Best of all, beyond all the delicious flavors, sharing a bowl of hot soup with friends and family and talking together brings a very special kind of nourishment to your life.

Here are three easy and tasty soups to try. Best of all, each one tastes even better reheated the next day.

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Roasting your own squash provides the best flavor for this lovely fall soup. But, if you're in a hurry, you can use 2 to 2 ½ cups of thawed, frozen squash. To change up the flavor, add diced celery and/or diced red peppers.
Photo courtesy of Mooney Farms
Eat Your Veggies Chicken Soup
Eating your veggies is easy for kids with this hearty chicken soup. It's packed with protein and potassium,
yet contains only 2 grams of fat per serving. Plus you can easily make this soup in a matter of minutes
for a weeknight meal.  
Photo courtesy of U.S. Potato Board              
Tomatoes and olives are a winning combination in this easy soup with plenty of flavor. You can substitute plain Greek yogurt for the whipping cream if you wish.  Try different kinds of olives, too, and garnish with basil or parsley.        


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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