Fresh Fridays 
May 3, 2013
Vol. V, No. 8              
May is International Mediterranean Diet Month.

What better time of year could there be to celebrate International Mediterranean Diet Month? The flowering trees, bright sun, blue skies, and return of outdoor seating at our favorite cafes reminds us of the beautiful Mediterranean and the delicious diversity of its culinary traditions.


Here at Oldways we have begun our Mediterranean Diet Month celebrations. Be sure to follow the Oldways Table Blog this month for Mediterranean memories every day. Some of Oldways' dearest friends, including talented cookbook authors, journalists, scientists, and chefs we've traveled with, reflect on their favorite Mediterranean experiences and culinary inspirations.


Mediterranean Diet Month is the perfect time to experiment with ingredients that you haven't yet embraced in your cooking:

  • The Wild Rice Athena and Mediterranean Chicken with Artichokes and Sun-Dried Tomatoes call for artichoke hearts. Try them in these recipes, and then branch out and try them in other dishes. Top a flatbread with sautéed artichoke hearts, kale, and onions. Artichoke hearts also pair nicely with spinach in salads, and make a great addition to pasta dishes.

  • Sun-dried tomatoes pack LOTS of flavor and nutrition. Ounce for ounce, sun-dried tomatoes contain 12 times more lycopene (a phytonutrient and antioxidant) than raw tomatoes. Lycopene consumption has been linked to reduced risk of certain cancers and heart disease. Try tossing them into your next batch of hummus, pressing them into a panini, or tossing them with some sautéed broccoli.

  • Walnuts are not only for eating by the handful (although that is a great way to enjoy them!). Walnuts can add flavor, fiber, and protein, antioxidants, and healthy omega-3 fatty acids to your cooking. Stir chopped walnuts into rice pilaf or couscous, add ground walnuts to a breadcrumb crust for fish, or use ground walnuts to help bulk up a turkey burger.

  • Tomato and basil are a classic Mediterranean flavor combination. Try topping pasta, like the whole grain rotini recipe below, with tomatoes and fresh basil for a light summer dinner option. Turn your fresh basil into pesto and spread it on a sandwich with slices of fresh tomato for an easy workday lunch. Or thread cherry tomatoes, fresh basil, and fresh mozzarella balls onto skewers, season with a drizzle of olive oil and some freshly ground pepper and serve as a no-cook appetizer.
(Click on the titles or photos below to link to the recipes.)
Mediterranean Memory A Day.

 Jesse Ziff Cool in a beige shirt leaning forward, holding a white and gray chicken. 

Follow the Oldways Table Blog this month for daily reflections on the Mediterranean region, lifestyle, and culinary traditions from chefs, cookbook authors, journalists, scientists, and other other friends of Oldways.

Travel with Oldways.
Painting of basket with bread, brussels sprouts and other bread in front of basket on table.

Spend a glorious week in and around elegant and interesting Madrid, with excursions to El Escorial and Toledo, led by Oldways and Ronni Baer, Senior Curator of European Art at Boston's Museum of Fine Arts

Contact Abby Sloane at 617-896-4875 or [email protected] for more information. 

Mediterranean Diet Survey  
The Oldways Table Book


What takes less time than taking a dip in the Mediterranean Sea? Taking our short survey about the Mediterranean Diet, of course! As we continue the 20th anniversary celebration of the Mediterranean Diet we are asking our Fresh Fridays readers to answer a few short questions about the Med Diet and lifestyle to help us understand why you love it. We will be sure to share our findings with you this summer.


Complete the survey for a chance to win a copy of our book The Oldways Table, a treasury of great recipes, a dietary guide, and an informed tribute to the world's most influential food traditions. Click here to take the survey.

Win a Book!
The Oldways 4-Week Mediterranean Diet Menu Plan.

We are pleased to announce that Fresh Fridays reader Sandy Rivera won last month's Mediterranean Diet Pyramid Anniversary book give-away. This month we are especially excited for our book give-away because we are not only continuing our commemoration of the 20th anniversary of the Mediterranean Diet Pyramid, but also celebrating International Mediterranean Diet Month!


Join the festivities by entering to win a copy of The Oldways 4-Week Mediterranean Diet Menu Plan! Entering is easy: just share your own favorite Mediterranean region or food experience with us as a comment on our Facebook page, a tweet to @OldwaysPT, or in an email. We are accepting entries from today until Friday, May 31. We'll announce the winner on Friday, June 7.

This mouthwatering Mediterranean-inspired recipe makes a delectable side dish or light, meatless main dish. Try adding olives or fresh herbs for variations.

Photo and recipe courtesy of the California Wild Rice Advisory Board  

This entree combines classic Mediterranean ingredients into a flavorful meal. Add a green side salad for a complete dinner.

Photo and recipe courtesy of Mooney Farms

This easy meal is sure to please everyone in the family. Store any leftovers in the refrigerator for a delicious cold lunch the next day.

Photo and recipe courtesy of Barilla   

These tasty stuffed chicken breasts with walnuts combine the distinct Mediterranean flavors of feta cheese, olives, sun-dried tomatoes, and herbs.

Photo and recipe courtesy of California Walnuts
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.       



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Whole Grain of the Month: Amaranth.

Amaranth, although not a true cereal grain, is referred to as a pseudo-cereal. Its nutrient profile is similar to that of cereals. Amaranth and other pseudo-cereals have been staples in traditional diets for thousands of years. Learn more about amaranth and how to cook with it.

12 great ways to use yogurt

12 great ways to use olives