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November 16, 2012
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Vol. IV, No. 23
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Here comes Thanksgiving, with all its fabulous foods and flavors. If you're in charge of the meal this year, spend a little time thinking about how to keep your celebration in line with the heart-healthy Mediterranean Diet. It's so easy to do!
Many of us will eat turkey. To help you think about the rest of your dinner, take a look at the Mediterranean Diet pyramid. Its base shows people sharing a meal with others, which is something this holiday is all about. Sitting down with your family and friends on this special day, and as often as you can, is a very important component of a healthy lifestyle. So is exercise, so if you can, get the family together for a walk as the turkey is cooking, or after the pie is eaten.
Next, look at all the core foods that fit so easily into a celebratory meal: Include vegetables, fruits, whole grains, herbs, spices, nuts, seeds, and healthy fats such as olive oil in your feast.
This holiday provides a great opportunity to give fall vegetables a starring role. There are so many fabulous choices, including squash, beets, turnips, parsnips, potatoes, and sweet potatoes, Brussels sprouts, cauliflower...the list is long and delicious.
Consider ways to roast them in the oven: If your turkey is on the small side, arrange some chopped vegetables on a baking sheet, drizzle with olive oil, and slide the sheet onto the bottom rack to cook along with the turkey. (The vegetables will take about 20 minutes; plan to put them in just before the turkey is done and let them continue to cook while you make the gravy.) If there's no room in the oven, chop, steam, and mash them once they're soft; or make your vegetable dish ahead of time and reheat it when it's time to eat.
Enjoy some wine and dessert, too. Special occasions call for special treats.
But most of all, have a very Happy Thanksgiving!
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Providing 3 grams of fiber in every ½ cup serving, this gluten-free dish is low in saturated fat, and an elegant companion to roast turkey. Repurpose leftovers by adding beans, cooked chicken, turkey, pork, or even browned smoked turkey sausage for an easy entrée. And if you wish, substitute dried cherries or diced dried apricots for the dried cranberries. For an added "punch" of flavor, add 1 to 2 teaspoons grated orange zest or gingerroot.
Photo courtesy of California Wild Rice Advisory Board
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Provençal Cauliflower with 
Cauliflower can fit into Thanksgiving dinner in many ways. Here it's the perfect antipasto or one more delicious dish to pass around with the rest of your meal. Best of all, you can assemble it ahead of time and pack it up for a ride in the car and a quick presentation when you get to the party.
Photo courtesy of Food Match
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Leftovers are one of the best parts of Thanksgiving. This is a tasty way to enjoy what remains of your holiday turkey. For added flavor, use a mix of greens including baby spinach and baby kale along with, or in addition to, the Romaine, and substitute walnuts for the pecans.
Photo courtesy of Pompeian
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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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Enjoy sampling foods that highlight pickling traditions from around the world.
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Modern Flavors of Arabia Take a culinary journey through the Middle East and discover new ways to include
hauntingly delicious flavors in your meals. |
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