Fresh Fridays 
January 24, 2014 
  Vol. VI, No. 2         
Snowman with fork and spoon arms. Text says,

Temperatures in a great swath of the country range from frigid to "it hurts to breathe"! And cities and towns throughout the eastern seaboard have just finished shoveling out from the most recent snow storm. On the days when it feels like your eyelids might freeze to your eyeballs or when icy snow pelts your face like little needles as you walk down the street, the last thing you want to do is bundle up and go to the grocery store. Sometimes you just need to make an easy dinner with what you have stashed in the pantry.


Of course being able to make something with pantry staples means regularly stocking those ingredients. Some things we like to keep on hand include:

  • Garlic, onions, carrots, celery, leafy greens
  • Bananas, apples, oranges
  • Canned tomatoes, frozen peas, frozen corn, frozen spinach
  • Canned peaches (in juice), canned pears (in juice), frozen berries, frozen pomegranate seeds
  • Pasta, whole grain bread, brown rice, couscous
  • Canned beans, dried lentils, frozen edamame
  • Canned or pouch tuna or salmon, frozen shrimp
  • Nuts
  • Eggs, milk (dairy, soy, or almond milk are all great choices)
  • Olive oil

In addition to being simple to use, canned or pouch seafood is a great go-to source of lean protein and omega-3s. Stocking up on canned and frozen vegetables, as well as canned or pouch salmon or tuna, makes pulling together lunch or dinner a cinch when you can't get to the store:

  • Combine with red peppers, scallions, egg whites, and whole wheat bread crumbs and cook up some seafood burgers.
  • Add to your favorite pasta sauce and serve with whole grain pasta and sautéed vegetables.
  • Add to stir-fried vegetables and serve with brown rice.
  • Mix with avocado or hummus and serve with whole grain bread or crackers.

Use the Oldways Mediterranean Diet Grocery List for more ideas for stocking your pantry before the next storm hits. Below are a few suggestions for easy meals using pantry staples. Join us on the Oldways Forum to let us know what you whip up when you can't (or don't want to) get to the supermarket.


Click on a photo or recipe title below to link to the full recipe:
Recipes in this Issue
Shells with Shrimp & Edamame
Lentil Soup
Chickpea Hash & Eggs

12 great ways to use...Pomegranates. 

Man drawing cartoon people on glass.

Join us at the Oldways Forum to share what you stock in your pantry and the meals you make when you can't get to the store. 

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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 for more information.           

This easy dinner uses ingredients from the pantry and the freezer and adds a twist to regular pasta and sauce. 

Recipe courtesy of the Meal Makeover Moms, via AboutSeafood  

Use red lentils to give this soup a lovely orange color. For a protein boost, serve each bowl topped with a diced hard-cooked egg.

Oldways recipe, photo ©Sarahdoow-Fotolia
Chickpeas seasoned with smoked paprika and fresh parsley. Chickpea Hash and Eggs            

This recipe works equally well for dinner or breakfast. If you cook the eggs over-easy the yolks make a delicious "sauce" for the hash.


Recipe and photo courtesy of Hannah Weisman 
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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