Fresh Fridays 
September 20, 2013
  Vol. V, No. 16    
Plate of apples with a small dish of natural peanut butter. Peanut butter on one apple wedge. Text says

The grocery store can be treacherous territory when it comes to finding snacks. Aisle after aisle of brightly colored bags and boxes, convenient single-serve containers, and sensational combinations of sweet and salty treats beckon us to indulge (or over indulge).  


But never fear! The supermarket can be a source of healthy snacking options that are just as delicious and satisfying as the alluring cookies and chips. The base of the Mediterranean Diet Pyramid, full of fruits, vegetables, nuts, whole grains, and legumes offers limitless snack options that fit into a healthy lifestyle. Here are some ideas for stocking your shopping cart and your pantry with snacks that you can feel good about eating every day.  


If you're craving a savory snack:
Carrots, bell peppers, cucumbers, celery, cauliflower, green beans, cherry tomatoes, and radishes all make easy snacks. Slice up the veggies when you bring them home from the supermarket. Toss a few different kinds of veggies into snack-sized zip-top bags and store them in the refrigerator. Grab a bag as you pack your lunch or whenever you find yourself searching through the kitchen for a quick bite. Dip veggies in a vinaigrette or hummus for some extra flavor.

Pop up some fluffy popcorn. Experiment with different seasonings: try smoked paprika, with onion powder and garlic powder; grated Parmesan and black pepper; cinnamon; curry powder; or any spice mix you have in the kitchen cabinet.

If you're craving something sweet:
Go for the fruit. Not only can fruit satisfy a sweet tooth, but many types of fruit, like apples, bananas, peaches, plums, oranges, and kiwis naturally come in a handy grab-and-go, single-serving size. Keep a fruit bowl on the kitchen counter or dining room table so that snack options are in sight and readily accessible.

If you're craving a
sweet and savory combo:
Mix up a batch of trail mix by combining a jar of mixed nuts, a package of sunflower seeds, and a box of raisins. Mix them together in a bowl at home and store your trail mix in an air-tight container. Scoop out a handful when you need a pick-me-up. Be mindful to limit your snack to that single handful. Nuts, seeds, and dried fruit pack great nutrients, including healthy fats and fiber, but are also calorie dense.

Go old-school and make up a plate of those classic ants on a log (celery with peanut butter and raisins). Try variations like apples and peanut butter, bananas with almond butter, or pears and cashew butter.

Click on the titles or photos below to link to the recipes.
12 Great Ways to Use Kale.

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 led by Oldways President Sara Baer-Sinnott and Ronni Baer, Senior Curator of European Art at Boston's Museum of Fine Arts

Photo of sunflower field with a brown building in the background from Umbria. 

From our base in Perugia we'll fan out on day trips to discover the food, wines, artisinal products, art, and ceramics that make the region of Umbria so special. 

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

September Whole Grain of the Month: Rice, Wild Rice.

This is a simple recipe for savory, seasoned walnuts that are delicious as a quick snack, or a welcome change from croutons when tossed on a green salad. 

Photo and recipe courtesy of California Walnuts 

Try this energy-packed homemade snack the next time you're working out or need a boost. You'll never miss the prepackaged bars!  

Photo and recipe courtesy of Bard Valley Natural Delights

This hearty snack can help bridge the gap between lunch and dinner on nights when work, errands, or family obligations mean a later-than-usual dinner.  

Photo and recipe courtesy of the Egg Nutrition Center      
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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  The Homemade Pantry: 101 Foods You Can Stop Buying and Start Making.
Pick up a copy of Alana Chernila's The Homemade Pantry to see how you can make versions of pre-made grocery store items at home. 
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