Fresh Fridays

January 9, 2015
Vol. VII No. 1
In This Issue
The New Year is the perfect time to embrace the Mediterranean Diet - for health and great taste. While at Oldways we've been believers in the Mediterranean Diet for more than twenty years, it's exciting to see headlines like this month's Men's Fitness top predictions for 2015: Mediterranean Diet Goes Mainstream. We agree with their idea -- "let 2015 be the year we learn how ridiculously easy it is to eat like the Greeks" or other Mediterraneans.

To get on the road to learning this "ridiculously easy" Med Diet, here are a few simple tips from Oldways' 4-Week Mediterranean Diet Menu Plan.

1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil to stunning salads, garlicky greens, fragrant soups and stews, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Med Diet. It's almost impossible to eat too many vegetables!

2. Change the way you think about meat. For health and environmental reasons, have smaller amounts, if you eat meat. Think about small strips of meat in a salad or vegetable sauté, or a dish of pasta with diced prosciutto.

3. Eat seafood twice a week. Fish such as tuna, herring, salmon and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters and clams have similar benefits for brain and heart health.

4. Cook a vegetarian meal one night a week. Build these meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights a week.

5. Whole Grains for variety and good taste. In addition to crusty whole grain breads, try different Mediterranean whole grain dishes as a main or side: farro, whole grain pasta, freekeh, and whole-corn polenta are just a few tasty whole grains that easily go Med.

6. Use good fats. Include sources of healthy fats in daily meals, especially extra virgin olive oil, nuts, peanuts, sunflower seeds, olives and avocados.

7. For dessert, eat fruit - fresh or dried. Choose from a wide range of delicious fresh and dried fruits for desserts and snacks. Save sweets for special treats or celebrations.

8. Enjoy some dairy products. Eat Greek or plain yogurt and try small amounts of a variety of traditional or artisan cheeses.

9. Move! Look for ways to be more active. Good food alone isn't enough to live a healthy life.

10. Remember! Eating is a pleasure, not a chore! Eating with family and friends contributes to good health. And, if you live alone, take time to enjoy meals; food isn't just something to keep you going while you watch TV.

For more tips and ideas for meals, check out the Mediterranean Diet pages on the Oldways' website, the recipes below, or the books in this week's Bookstore.

Click on a title or photo below to go to the recipe.
Medjool dates are a perfect companion to the crispness of the cucumbers and the silkiness of the tuna. Try this dish for a fresh and healthy start to the new year.

Recipe, content, and photo courtesy of Natural Delights Medjool Dates.
Whether your are new to Black Eyed Beans or have a long time love for them, we suggest you try this recipe that is packed with flavor and is an excellent source of fiber. With its short list of inexpensive ingredients, you can count on this recipe to work well when on a budget.

Recipe by Koula Barydakis and Bill Bradley, RD, from Foods of Crete: Traditional Recipes from the Healthiest People in the World; content and photo courtesy of Mediterranean Living.
This Greek-inspired soup is light and delicious, and will help you stay warm on these cold winter nights.

Recipe and photo courtesy of Mediterra.
Whip up this amazing Green Goddess Smoothie for radiant-looking skin in no time at all. Super easy to make and packed with skin-kind nutrients, this smoothie is the perfect way to kick-start your day.

Recipe, content and photo courtesy the International Collection.

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)        





Let the old ways be your guide to good health and well-being.       



Like us on Facebook Follow us on Twitter  

Find us on Pinterest   

Join Ana Sortun and
Oldways in Turkey for
a week-long journey
from Bodrum to Izmir
and on to Istanbul.

Contact Abby Sloane
at 617-896-4875
for more information.

The menus you'll find in The Oldways 4-Week Mediterranean Diet Menu Plan are designed to take you on a 28-day journey through many of the delicious and satisfying tastes of the Mediterranean Diet. Unlike most diets, the Mediterranean Diet doesn't cut out all the good stuff and leave you feeling deprived. Because it features a wide variety of foods that are just naturally healthier and lower in calories, you'll find you can enjoy "good taste" and "good for you" at the same time.

by Diane Kochilas
Ikaria is mythical, beautiful, enigmatic, and a place where residents live unaccountably long lives. Part cookbook, part travelogue, filled with gorgeous photography, stunning recipes, and interviews with locals, Ikaria is award-winning author Diane Kochilas's ethno-culinary paean to this magical island.

by Diana Farr Louis
June Marinos

Corfu, Kefalonia, Zakynthos, and the other Ionian islands are home to one of the finest cuisines of the Mediterranean. Together, the recipes in this book provide a unique and tantalizing taste of the variety of Ionian cuisine.

Copyright © 2014. All Rights Reserved.