Fresh Fridays 
July 12, 2013
  Vol. V, No. 11   
Beat the Heat. Thermometer in sand at a beach. Thermometer reads about 95 degrees Fahrenheit.

Summer is a time for swimming, outdoor games, dining alfresco, and soaking up the sun. But on those beastly hot summer days, when the humidity makes your hair curl, your elbows are sweating, and you're tempted to stand in front of the open freezer, no-cook snacks and meals are the way to go! Here are some of our ideas for keeping the kitchen cool during the dog days of summer:

  • Eat fruit. Keep summer fruit like peaches, plums, berries, and melon on hand for easy snacks. For an extra cool treat, pop grapes in the freezer in the evening for bite-sized popsicles the next day. Or cut a banana in half and insert a popsicle stick in one end. Melt chocolate chips in the microwave, with or without a few teaspoons of smooth peanut butter. Roll the banana in the chocolate and freeze until solid.     
  • Enjoy salads and sandwiches. Salads, sandwiches on bread or in pitas, and wraps are great ways to incorporate whole grains, fresh vegetables, and legumes into one quick, easy, and oven-free meal. Try using hummus or your favorite bean dip as a sandwich spread in place of mayonnaise. Top a green salad with some creamy white beans and fresh oregano.      
  • Use your food processor. Bean dips and pesto are super simple to make, taste great, and can be made entirely in the food processor. Variations on both are endless.
    • For bean dips, start with a can of your favorite beans (drained and rinsed), a clove of garlic, one quarter of a chopped onion, and one to two tablespoons of olive oil. Run everything together in the food processor until you have the consistency you like. Season to taste with salt and pepper.
    • For pesto, start with a few cups of basil, a quarter cup of olive oil, a clove of garlic, a handful of pine nuts, and a quarter cup of grated Parmesan or Pecorino cheese. Put everything except the olive oil in the food processor and pulse it a few times until the greens start to shrink in volume. Turn the food processor on and slowly pour in the olive oil until you have the consistency that you want. Season to taste with salt and pepper.
    • Experiment with different flavor combinations: try adding chipotles or smoked paprika to bean dip, mix chopped fresh herbs into a hummus, or replace some of the basil in your pesto with kale, arugula, cilantro, or other greens.   
  • Embrace Simplicity. A delicious and healthy meal does not need to be complicated.
    • Fresh vegetables like tomatoes, cucumbers, zucchini, broccoli, cauliflower, bell peppers, peas, green beans, radishes, and carrots taste great cut up into crudités or mixed together in chopped salads with a drizzle of balsamic vinegar and olive oil.
    • Use canned fish and beans in your salads and sandwiches. They are both great lean proteins that require no additional cooking. Just be sure to rinse your canned beans before use to remove excess sodium.
    • Whole grain breads and crackers come in a wide variety of flavors, shapes, and sizes. Try sprouted breads and products made with grains other than wheat (like rye, corn, quinoa, spelt, oats, or brown rice). Serve them in place of cooked grains during summer meals.
Here are a few recipe ideas for satisfying summer foods without having to turn on the stove.
Click on the titles or photos below to link to the recipes.
Oldways Bookstore

The Oldways 4-Week Mediterranean Diet Menu Plan.
The Oldways 4-Week Mediterranean Diet Menu Plan is now available for Kindle! Purchase your copy on Amazon today.



Mediterranean Summer
Follow chef David Shalleck's adventures aboard the yacht Serenity on its voyage from the French Riviera, to Amalfi, across to Sardinia, up to Corsica, and back to St. Tropez. Shalleck's book Mediterranean Summer provides inside look at the work hard/play hard life of being a crew member and the challenges of producing world-class cuisine.  



Edible Flowers.  
Author Kathy Brown shows you how to bring the beauty of summer flowers into your kitchen in Edible Flowers.
Win a Book! The Oldways 4-Week Mediterranean Diet Menu Plan.

Congratulations to Fresh Fridays reader Rachael Maguire, the winner of our June Mediterranean Diet Pyramid Anniversary book give-away!

July is often a time spent vacationing at home or abroad, enjoying the company of others, relaxing and recharging. For many the laid-back lifestyle of the Mediterranean makes for a picturesque get-away. Do you have a dream destination in the Mediterranean?

Although we cannot whisk you away, we can offer you our book, The Oldways 4-Week Mediterranean Diet Menu Plan, to impart a taste of the Mediterranean.

Entering to win is easy: Just tell us your favorite Mediterranean destination, or the Mediterranean place you dream of visiting, by posting a comment on our Facebook page, tweeting us @Oldwayspt, or emailing [email protected].    
Gazpacho in a glass bowl garnished with fresh parsley.Gazpacho       

This ice-cold, Spanish raw vegetable soup is perfect for hot summer days. Serve with whole grain crackers and bean dip for a light and delicious summer meal. 

Photo and recipe courtesy of International Collection     
A black plate full of mushrooms.  Mushroom Pita     

If you use this dish for a picnic, pack the mushrooms in a separate container. Assemble your pita just before eating so your sandwich doesn't get soggy.

An Oldways recipe

Make up a batch of this heart-healthy spread as a dip for raw veggies and whole grain crackers, or use it as a spread on sandwiches and wraps.

Recipe and photo courtesy of the National Fisheries Institute   
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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Spend a glorious week in and around elegant and interesting Madrid led by Oldways President Sara Baer-Sinnott 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.  

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