Fresh Fridays 
June 14, 2013
  Vol. V, No. 9 
Container of carrots and container of dip next to each other on a tray, tipped into water.
Fresh vegetables and whole grains are central to the Mediterranean Diet. And what better way to enjoy them during the summer than with a delicious dip or spread? When the weather gets hot and standing in the kitchen feels less appealing, dips and spreads are easy to make, require little or no time at the stovetop, and make a great accompaniment to delicious vegetables and whole grain breads, crackers, and chips.


Here are some  ideas for using dips and spreads in your summer snacks and meals:

  • Enjoy a meze-style dinner on the patio or porch. Include a batch of homemade hummus (see below), whole-wheat pita, fresh vegetables, a selection of olives, and a glass of wine or sparkling water. Add extras like bean salad, grilled shrimp, mixed nuts, or fruit to round out the meal and satisfy everyone's palates.    
  • Pack a small container of tapenade and some whole grain crackers next to your water bottle the next time you take a day trip. Having a snack handy means you'll be able to enjoy your excursion without the distraction of hunger. 
  • Make quick and easy dips using Greek yogurt. Add garlic, shallots or scallions, and herbs to yogurt for a savory dip for vegetables or sauce for fish. Try mixing yogurt with honey, orange or lemon zest, and mint for a sweet dip for fruit. If you use dried herbs, let your dip rest in the refrigerator for an hour before serving to let the full flavor of the herbs develop. 
  • Mix up endless variations on bean dip for afterschool snacks, lunchbox additions, and party appetizers. Drain and rinse a can of beans and blend them in a food processor with some olive oil and seasonings of your choice. Try fresh cilantro and lime juice, sun-dried tomatoes, olives, chipotle peppers in adobo sauce, sriracha, or goat cheese. 
  • When you're running short on time and need a super fast solution, the refrigerated foods section of your supermarket offers a wide assortment of Mediterranean favorites like babaganoush, hummus, pesto, tapenade, and tzatziki. Pick up a container of your favorite dip, pre-cut vegetables, and whole wheat pita or wraps at the grocery store. Spread the dip on your pita or wraps, pile on the vegetables, and you have a quick, delicious, and healthy meal.
(Click on the titles or photos below to link to the recipes.)
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.  
Oldways Bookstore

  Spice: Flavors of the Eastern Mediterranean by Ana Sortun book cover.   Learn how to develop full, rich Mediterranean flavors in your own cooking from Ana Sortun's Spice: Flavors of the Eastern Mediterranean.

Mediterranean Grilling by Diane Kochilan book cover. 
Make the most of summer with Diane Kochilan's recipes for Mediterranean Grilling. 
Win a Book!
The Oldways 4-Week Mediterranean Diet Menu Plan.

We are pleased to announce that Fresh Fridays reader Gemma Shoebridge won last month's Mediterranean Diet Pyramid Anniversary book give-away.  


Now that summer is upon us the farmers' markets are bursting with fresh, seasonal ingredients, many of which are staples of the Mediterranean Diet.  


Tell us your favorite farmers' market find as a comment on our Facebook page, a tweet to @OldwaysPT, or in an email for your chance to win a copy of The Oldways 4-Week Mediterranean Diet Menu Plan. We are accepting entries from today until Friday, June 28. We'll announce the winner on Friday, July 12.

This quick and easy special-occasions recipe makes use of traditional Mediterranean dips that you can find in the refrigerated section of the grocery store.



Photo and recipe courtesy of Bella Sun Luci/Mooney Farms   

Janet Helm, MS, RD shared this classic hummus recipe with us. When you feel comfortable with the original recipe, try experimenting with different flavors.

Photo and recipe courtesy of Janet Helm, MS, RD

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.

Recipe courtesy of Ana Sortun  
Ramekin of muhammara with walnuts, lemon slices, and a bottle of pomegranata molasses surrounding the ramekin.Muhammara     

This tasty walnut-pomegranate caviar strikes the perfect balance of sweet, sour, salty, hot, and bitter flavors. Serve with crackers or toasted pita wedges.

An Oldways recipe
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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June. Whole Grain of the Month: Sorghum.

Sorghum is an ancient cereal grain and was collected 8000 years ago in Southern Egypt, in a place called Nabta Playa. Sorghum was domesticated in Ethiopia and Sudan and from there moved throughout all of Africa, where it remains an important cereal grain. Learn more about sorghum and how to cook with it.

12 great ways to use yogurt

12 great ways to use hummus