Fresh Fridays
Cheese, Please
What do you think about when you think about cheese? A tasty 
garnish to sprinkle on pasta or soup? A creamy, crumbly topping for a salad? A delicious nibble at the end of a meal? These are all great ways to enjoy moderate portions of cheese as part of the healthy Mediterranean Diet.
There are so many different cheeses, each with its unique flavor and texture, that the choices can seem truly overwhelming. But try to break out of the habit of buying the same kinds of cheese again and again, to give yourself a chance to discover some new favorites. Many supermarkets and gourmet delis have cheese departments where you can request samples to taste before you make up your mind.
Have you tried these?
Brie, with its velvety white outside and buttery sweet, soft inside, tastes best at room temperature, so let it sit out on the counter for at least 30 minutes before serving. Small wedges, with wine, are a lovely finale to a special dinner. Or, melt a bit on a piece of baguette or cut thin slices to layer in a grilled sandwich.
Feta can be used in many ways: crumbled on salads or sliced tomatoes, blended with yogurt for dips and dressings, incorporated into omelets, combined with spinach and or other greens in savory pies. Sample traditional Greek feta, plus varieties from France and Bulgaria, as well those versions made in the U.S. They differ in saltiness and texture. If the feta you buy comes in salt brine, store it in the brine in the refrigerator and use it within a week or so.
Goat Cheese, sometimes labeled chevre, is widely available in a creamy form, in a variety of shapes, including logs and discs. Try plain as well as marinated styles paired with beets and walnuts atop salad greens, as an ingredient in pasta sauces, or as a spread for crostini, crackers, or your morning toast. Keep leftovers tightly wrapped in plastic in the refrigerator.
Mozzarella at its finest is made from water buffalo milk, and sold in liquid. It's a treat worth tracking down, delicious sliced with fresh tomatoes, or in a salad with olives and avocado. Use it within a few days.
Parmigiano reggiano from Northern Italy has a lovely, nutty flavor and pleasing, smooth texture. It's expensive, but you only need a little bit for sublime flavor. Ask for a taste where it's sold and you'll understand its appeal. Grate it on top of pasta, dishes topped with tomato sauce, bean soups, roasted or sautéed vegetables, or enjoy a small sliver with a glass of wine. It will keep for months in the refrigerator.
Pecorino romano has a sharper taste and hardens as it ages, making it another good choice for grating. It's less expensive than Parmigiano reggiano and can be used in many of the same ways, but it won't taste as special on its own.
Try a new cheese tonight in any of the following easy recipes.
Rotini with Goat Cheese and Fresh Herb Pesto
Serves 4-6
A medley of fresh Italian herbs complements the flavorful goat cheese in this tasty dish.
Ingredients
1/3 cup walnut halves, toasted
1 garlic clove
1/2 cup fresh basil leaves, packed
1 cup fresh Italian parsley leaves, packed
2 sprigs fresh tarragon
1/2 cup extra-virgin olive oil
2 tablespoons apple cider vinegar
5 ounces goat cheese
1/3 cup grated Parmigiano reggiano cheese
Salt and freshly ground pepper to taste
1 box rotini
Preparation
Add the walnuts to a small skillet over medium-high heat and stir with a wooden spoon until they become slightly brown and aromatic, about 4 minutes. Set aside to cool.
Add the garlic, herbs, toasted walnuts, half of the oil, vinegar, and goat cheese to the bowl of a food processor and blend until smooth. With the machine running, slowly drizzle in the remaining olive oil. Add the cheese and season with salt and pepper.
Transfer the pesto to a bowl large enough to hold the cooked rotini. Bring a large pot of water to a boil and cook the pasta according to the package directions. Drain, toss the pasta with the pesto, and serve.
Recipe courtesy of Barilla
Mediterranean Feta Salad
Serves 4
Look for feta flavored with herbs to add even more flavor to this winning combination, which goes nicely with chicken, or stands on its own for a light lunch. Experiment with other fruits, such as peaches, blueberries, and tart apples when they are in season.
Ingredients
1 bunch arugula
1 cup strawberries, sliced
2 ripe pears, peeled and sliced
½ cup coarsely chopped hazelnuts
6 ounces feta cheese, crumbled
½ cup balsamic vinaigrette
Preparation
Wash the arugula, remove any large stems, and arrange on four salad plates. Top with the sliced fruit and sprinkle with the hazelnuts and feta. Drizzle each salad with some of the vinaigrette.
Recipe courtesy of President/Rondele
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There's no time like right now, while summer is still here, to kick back 
and savor some really easy, no fuss dinners, the kind of simple meals you might put together if your partner is out of town, or you're enjoying a solo meal with a good book.
The keys are maximizing what you have on hand and creating delicious flavors by using some Mediterranean Diet basics - the best tasting extra-virgin olive oil you can find, a fragrant vinegar, fresh vegetables, herbs, and hummus - and making several easy but special things, such as stuffed olives or eggs, ahead of time, so all you need to do is open the refrigerator and put them on your plate.
This style of low-key eating depends on a few flavorful dips or sauces that come together quickly and provide a way to elevate a piece of whole grain bread and a few raw vegetables, or some lettuce, into bona fide meal components.
Think about what you have in the pantry and in the refrigerator. Canned tuna or sardines, canned beans, a few cubes of cheese, or a handful of nuts are great additions to a no fuss meal. And don't forget the leftovers. A few slices of cooked, cold chicken or meat, or a few cooked shrimp, topped with an olive-oil-based sauce, become an instant dinner.
Ready to relax this weekend? Here are a few ideas.
Mediterranean Trio
Use hummus instead of mayonnaise to lend a spicy character to 
these favorite stuffed foods. Experiment with different flavors, such as roasted red pepper, garlic, tomato-basil, lemon, or horseradish hummus.
Med Avocados: Slice an avocado in half, remove the pit, and fill with red pepper hummus. (If you only need one of the halves, brush the surface of the unused portion with lemon or lime juice, cover with plastic wrap, or put in an air-tight container to prevent browning.)
Med Eggs: Cook 3 extra-large eggs. When cool enough to handle, peel and slice lengthwise. Remove the yolks and reserve for salad. Stuff the eggs with hummus. Or, mash the yolks with a few teaspoons of hummus and mound the filling into the eggs.
Med Olives: Fill a pastry gun with hummus. Drain some large pitted olives and arrange them on a platter. Squeeze the hummus into the olives, and serve with cherry tomatoes.
Recipes courtesy of Sabra
Middle Eastern Fresh Herb Salsa
Serves 6
Buy the freshest herbs you can find for this delicious dip. Serve it with toasted triangles of pita bread, or as a sauce for leftover grilled chicken or fish.
Ingredients
½ cup extra-virgin olive oil
1 tablespoon fresh parsley leaves
2 tablespoons fresh cilantro leaves
1 scallion, trimmed and diced
1 tablespoon fresh basil, chopped
2 tablespoons fresh mint leaves
1 garlic clove, peeled and minced
1 tablespoon freshly squeezed lemon juice
1 tablespoon red wine vinegar
1 teaspoon ground cumin
Salt and freshly ground black pepper
Cayenne pepper
Preparation
Combine all ingredients except the cumin and salt and pepper in the container of a blender and blend on high speed until smooth. Season with salt and pepper to taste and a large pinch of cayenne.
Recipe courtesy of Pompeian
Olive Oil Dips
Here's a trio of tasty dips for bread, cooked or raw vegetables, or 
grilled shrimp. Simply choose a dip, combine all the ingredients in a bowl, and whisk until smooth. To dress any of them up a bit, add a few crumbles of feta cheese.
Dip #1
½ cup extra-virgin olive oil
1 tablespoon fresh rosemary, finely chopped or 1 teaspoon dried rosemary
1 garlic clove, finely minced
Pinch of salt
Dip #2
½ cup extra-virgin olive oil
2 teaspoons finely grated lemon zest or 1 teaspoon dried lemon peel
½ teaspoon coarsely ground black pepper
Dip #3
½ cup extra-virgin olive oil
¼ cup finely chopped oil-packed sun-dried tomatoes
2 tablespoons balsamic vinegar
Recipes courtesy of Pompeian
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Try Something New with Chicken
The next time you plan to cook chicken, think back to the last time 
you cooked it.
Are you in the habit of always preparing it the same way?
We all tend to return again and again to recipes we know are winners. While there's nothing wrong with developing your own special culinary repertoire, an important theme in following the Mediterranean diet is trying new ingredients from the traditional diets of 22 countries including Spain, France, Italy, Greece, Egypt, Morocco, Syria, Malta, Tunisia, Turkey, Algeria, Albania, Israel, Croatia, Libya, and Lebanon.
If you always rely on familiar foods and methods, how can you experience the excitement of discovering a new flavor or a new technique?
Chicken is the perfect canvas for experimenting, any time of the year. You can simply rub a whole chicken with olive oil, salt, and dried herbs and roast it for about an hour in a 400°F to 450°F oven to eat hot or cold, or you can buy parts to marinate, slather with yogurt, or cook in sauce. Remember that chicken is a highly perishable food:
Never leave raw chicken in a hot car, and refrigerate it as soon as you bring it home.
Freeze whatever you don't get around to cooking within two days. (If properly wrapped, it will keep for up to one year in the freezer.)
Thaw frozen chicken in the refrigerator, allowing up to 24 hours for a 4-pound whole chicken and 4 to 8 hours for chicken parts. Or, put frozen chicken in a plastic bag and then into a large bowl of cold water, change the water every 20 minutes or so, to thaw in about 2 hours.
Use an instant-read thermometer to determine when cooked chicken is done:
Whole chicken - 180°F
Bone-in chicken parts - 170°F
Boneless chicken parts - 160°F
Here are three easy and affordable recipes that offer some popular Med ingredients for decidedly new ways to enjoy chicken.
Chicken with Purslane
Serves 8
Chicken can be cooked with a wide range of vegetables. This recipe 
uses summer squash, which is abundant in August. Look for succulent purslane at the farmer's market, or substitute spinach; wash either in several changes of warm water to remove any grit that clings to the leaves.
Ingredients
1 cup extra-virgin olive oil
Shredded, boneless meat from 1 medium-sized cooked chicken
1 large onion, finely chopped
½ cup red wine
2 cups water, plus more as needed
2 medium-sized potatoes, peeled and quartered
10 to 12 baby zucchini, or summer squash
2 pounds washed purslane or spinach
2 to 3 fresh tomatoes, finely chopped
Sea salt and freshly ground black pepper
Preparation
Heat the olive oil over high heat in a large Dutch oven or casserole. Add the chicken and onion and sauté until slightly golden on all sides. Add the wine and water, cover, and simmer for 35 minutes. Add the potatoes and a little water (if the water has evaporated) and continue cooking, covered, for 15 minutes more.
Add the zucchini, purslane, tomatoes, salt, and pepper, and gently shake the pan to mix the vegetables with the chicken. Cover and simmer for 25 to 30 minutes, until the sauce is thick. Serve warm or cold.
Recipe by Mirsini Lampraki, from The Oldways Table, for Agora Foods
Mediterranean Chicken Salad
Serves 2
Reach for the hummus, instead of the mayonnaise, to cut back on 
saturated fat when making this tangy cold salad to serve on lettuce. Or, use it as the filling for a sandwich or wrap.
Ingredients
1 cup grilled chicken breast, cubed
1 tablespoon finely diced scallions
2 tablespoons diced celery
2 tablespoons diced red pepper
1 tablespoon water
½ cup hummus, any flavor
Salt and pepper to taste
Preparation
Combine all ingredients in a bowl and stir well.
Recipe by Colombe Jacobsen, courtesy of Sabra
Pomegranate and Feta Chicken with Orzo
Serves 4
Make this easy and colorful one-dish meal for a special occasion, or 
just for fun. Native to the Mediterranean, pomegranates are now grown in California and some stores offer them all year round. Look for the bottled juice in supermarket produce sections.
Ingredients
4 thick boneless chicken breasts
1 cup pomegranate juice
4 teaspoons Greek seasoning
6 ounces pomegranate or strawberry Greek yogurt
2 teaspoons chopped, fresh or ½ teaspoon dried Greek oregano
2 teaspoons chopped fresh or ½ teaspoon dried basil
2 teaspoons chopped fresh or ½ teaspoon dried thyme
3.5 ounces crumbled feta cheese
3 cups cooked orzo (from 1 ½ cups dry orzo)
3 tablespoons pine nuts
3 tablespoons slivered almonds
½ cup sliced black olives
Garnish
½ cup jumbo black olives
½ cup pomegranate seeds
Preparation
Combine the chicken, pomegranate juice, and 2 teaspoons of the Greek seasoning in a zip-sealing plastic bag and refrigerate for one hour or more. When ready to cook, heat the oven to 425°F. Grease an 11.5 x 13-inch baking dish with olive oil. Remove the chicken from the marinade; discard the marinade. Rub the yogurt on all sides of the chicken and arrange in the prepared baking dish.
Sprinkle the chicken with the oregano, basil, and thyme and put the pan in the oven. Bake the chicken for about 25 minutes, then spread the feta cheese evenly on top. Continue to bake the chicken for about 10 minutes longer, until the cheese softens and the interior temperature of the chicken reaches 170 °F.
While the chicken is cooking, combine the orzo, remaining 2 teaspoons of Greek seasoning, the pine nuts, almonds, and sliced black olives in a large microwave-proof bowl. Cover and heat in the microwave for about 5 minutes, or until heated through.
To serve, spread the orzo mixture on a large serving platter and top with the chicken. Garnish the platter with the jumbo black olives and fresh pomegranate seeds. Serve immediately.
Recipe courtesy of Greek Gods
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Cold Soups for Hot Days
We often think of soup as fall and winter food, something nourishing 
and warm. But if you think outside those seasons you'll discover that a bowl of tangy, cold soup can cool you off on a sweltering summer day and bring plenty of flavors to your table, too.
There are many good reasons to discover the charms of cold soups now. Garden- fresh herbs and vegetables at their peak of perfection are easy to find at farmer's markets, farm stands, in your local grocery store, and perhaps even in your own backyard - and you do want very fresh produce for clean, bold taste and bright colors. Cold soups are easy to make, since there's no need to stand over a hot stove or master much more than the ability to chop vegetables and flick a food processor switch. They let you, the cook, reap the rewards of a make-ahead dish that can be served effortlessly. And perhaps best of all, they're delicious and healthy.
Experiment with different combinations of herbs, spices, and vegetables to come up with your own special recipes. Allow several hours for the soup to get nice and cold, and for the flavors to blend, before serving. For an especially nice touch, serve cold soup in glass bowls topped with a bit of Greek yogurt and a sprinkling of fresh herbs. Or, set out small bowls of chopped hard cooked eggs, diced olives, herbs, scallions, and nuts for custom garnishing.
Here are two quick and easy recipes to get you started:
Creamy Gazpacho
Serves 8
Jalapeños give a little extra kick to this favorite chilled summer soup, and the addition of yogurt makes it creamy. Use within one day - or, to keep gazpacho on hand for longer, mix all ingredients except the yogurt, then stir in yogurt just before serving.
Ingredients
2 cups cucumber, peeled, seeded and diced
3 scallions, chopped
1/2 cup chopped parsley
1/2 jalapeño, seeded and chopped
2 garlic cloves, peeled and chopped
Salt and freshly ground pepper to taste
2 tablespoons lemon juice
2 cups vegetable juice
1 cup plain Greek yogurt
1 orange pepper, seeded and diced
1 yellow pepper, seeded and diced
2 tomatoes, seeded and diced
Preparation
Combine 1 cup of the cucumber, the scallions, parsley, jalapeño, garlic, salt, pepper and lemon juice in a food processor and pulse until well chopped. Add the vegetable juice and yogurt, and pulse until ingredients are well blended, while leaving some texture to the vegetables. Transfer the mixture to a large soup bowl. Add the peppers, tomatoes, and the remaining cup of cucumber. Stir well. Taste and season with additional salt and pepper if necessary. Serve chilled and topped with a dollop of plain yogurt and fresh parsley.
Nutritional analysis:
Cal: 60, Fat: 2g, Carb: 9g, Protein: 3g
Recipe courtesy of Oikos Organic Greek Yogurt
Chilled Tuscan Bread Soup
Serves 6
Mediterranean soups often rely on bread to add flavor and texture. Here's a recipe that's easy enough to make in the rustic kitchen of a summer cottage or lakeside rental.
Ingredients
4 ripe medium tomatoes, diced
1 large yellow onion, chopped
1 garlic clove, minced
1 cup chicken stock or vegetable broth
1 cup chopped celery
1 3.8-oz. can sliced olives
1 large cucumber, peeled, seeded, and chopped
1 tablespoon dried basil
1 tablespoon balsamic vinegar
1/2 teaspoon salt
1/8 teaspoon pepper
2 slices day-old French bread, cut into small cubes
¼ cup grated Parmesan cheese
Preparation
In a large bowl, combine all ingredients except the cheese. Cover and chill at least 2 hours. Serve in shallow bowls, garnished with cheese.
Nutritional analysis:
Cal: 179, Fat: 3g, Sodium: 343mg, Carb: 19g, Protein: 6g
Recipe courtesy of Lindsay Olives, adapted for Fresh Fridays
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Olives are one of the most important ingredients in the Mediterranean Diet and there are dozens of ways to use them daily - on their own as snacks and appetizers, or important components in dips, sauces, salads, grain and pasta dishes, stews, and even baked goods.
And as a bonus, like olive oil, they're an excellent source of heart-healthy monounsaturated fats, important fatty acids, natural antioxidants, and iron.
Don't forget the olives this Fourth of July! Put them out with the carrot and celery sticks and watch them disappear. Dice a few olives and blend with Greek yogurt, Dijon mustard, and cooked egg yolks to make a deliciously different filling for that platter of deviled eggs.
For a cookout, thread olives on skewers along with bell pepper chunks and mushrooms, and grill until sizzling. If sandwiches are on the menu, stir chopped olives into tuna, chicken, or seafood salad.
And, for a decidedly different treat, combine a few olives with strawberries or watermelon chunks, chill, and serve dusted with black pepper.
Here are two easy recipes to try while you're waiting for the fireworks to begin:
Pasta with Uncooked Tomatoes
Serves 6
Serve this deliciously fresh tasting pasta dish at your next cookout. It goes with everything.
Ingredients
2 tablespoons extra-virgin olive oil
3 cups chopped fresh ripe tomatoes or halved cherry tomatoes
1 ½ tablespoons capers, rinsed
½ cup halved or chopped black Italian or Greek olives
3 tablespoons minced fresh flat-leaf parsley
¼ cup minced fresh basil
Salt and freshly ground pepper
¾ pound penne or fusilli
½ cup crumbled feta
Preparation
Combine the olive oil, tomatoes, capers, olives, parsley, basil, salt, and pepper in a large bowl and let sit for 30 minutes or longer. Bring a large pot of water to a boil. Add a heaped tablespoon of salt and the pasta. Cook until al dente, drain, and toss at once with the tomato sauce and feta. Serve hot or at room temperature.
Recipe from Mediterranean Harvest, by Martha Rose Shulman (Rodale), for Gaea
Olive and Pepper Salad
Serves 6
Assemble this salad ahead of time and let it come to room temperature before adding embellishments such as hard-cooked eggs, potatoes, or mozzarella.
Ingredients
6 bell peppers, preferably a combination of red and yellow
6 tablespoons extra-virgin olive oil
¾ teaspoon kosher salt
7 anchovy fillets, coarsely chopped (about 1 tablespoon packed)
½ cup pitted black oil-cured olives
2 tablespoons small capers, drained
2 tablespoons chopped fresh Italian parsley
¼ teaspoon peperoncino flakes, or to taste
1 plump garlic clove, peeled and thinly sliced
Preparation
Heat the oven to 350°F. Rub the peppers all over with 3 tablespoons of the olive oil, season with ½ teaspoon salt, and place on a parchment-lined baking sheet. Roast for 30 minutes or so, turning the peppers occasionally, until their skins are wrinkled and slightly charred.
Let the peppers cool completely. Slice them in half through the stem end, discard the stem, peel off the skin, and scrape out the seeds. Slice the halves into 1-inch strips, and lay them in a sieve to drain and dry.
Put the drained peppers in a large bowl, and scatter on the top the chopped anchovies, olives, capers, parsley, peperoncino, and garlic. Season with the remaining ¼ teaspoon salt, and drizzle over it the remaining 3 tablespoons of olive oil. Tumble and toss to coat everything well. Let the salad sit, so the flavors blend, for 15 minutes (or longer) before serving.
Recipe from Lidia Cooks from the Heart of Italy, by Lidia Matticchio Bastianich and Tanya Bastianich Manuali (Alfred A. Knopf), for Villa Cappelli
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If you can get your hands on perfectly ripe, succulent, fresh figs, devour them! Domestically grown varieties are in season from May through September, and they make splendid desserts or snacks.
And, to ensure that the tantalizing fig flavor is ever at the ready in your kitchen, day or night, keep a supply of fig jam in your pantry. A true culinary workhorse, it will quickly become a special ingredient you reach for again and again.
Use it as a glaze for chicken or seafood; add it to salad dressings; blend it with catsup and mustard as a sauce for shrimp; combine it with a little lemon juice as a filling for dessert crepes; stir it into plain Greek yogurt to simply enjoy, or serve as a topping for fresh fruit; spoon it into smoothies; or brush it on the bottom crust of fruit pies before baking them. And reach for the fig jam when you're making sandwiches: it's a must-have ingredient for toasted cheese or paninis made with chicken, bleu cheese, and arugula.
Thin it as necessary - and to taste - with orange juice, red or white wine, balsamic vinegar, or lemon juice. Look for fig jam in the international foods section of your grocery store, at Mediterranean or specialty markets, and online. Here are two recipes to help you discover its charms.
Fig and Parmesan Crostini
Before you begin this recipe, open the jam and measure it into a small bowl. If it is very thick, heat it briefly in the microwave until it reaches spreading consistency.
Ingredients
1 baguette, sliced
2-3 tablespoons extra-virgin olive oil
1 cup grated Parmesan cheese
½ cup fig jam
Preparation
Heat the oven to 375 degrees F. Arrange the baguette slices on a baking sheet and brush each with olive oil. Top each piece with grated Parmesan, reserving about 1/3 cup of cheese.
Bake the baguette slices for about 5 minutes, until the cheese is melted. Remove the baking sheet from the oven and immediately top each crostini with a heaping teaspoon of jam. Sprinkle a bit more Parmesan on each and serve warm or at room temperature.
An Oldways recipe, developed for Food Match
Fig Glaze
Serves 4
Use this flavorful mixture atop Brie before baking, or as a glaze for chicken.
Ingredients
1 cup fig jam
1 teaspoon orange zest
1 cup red wine
2 tablespoons balsamic vinegar
Preparation
Combine all ingredients in a saucepan and blend with a whisk. Bring just to a simmer over low heat, stirring occasionally. If you don't need all of the glaze, store any that's left over in a tightly sealed container in the refrigerator and use within a week.
An Oldways recipe, developed for Alwadi
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Chances are, if you're cooking meals on a regular basis for you and your family, you think of pasta as an indispensable pantry staple. A slowly digested carbohydrate, it's a healthy, nutritious food that serves as a key ingredient in the Mediterranean eating pattern. It comes in many shapes and sizes, kids usually love it, and it tastes terrific reheated the next day.
This summer, don't forget to think of cold pasta salad as the perfect picnic food, or as a great make ahead meal. It partners beautifully with so many other ingredients: avocados, diced or sliced vegetables, beans and lentils, olives, capers, nuts and peanuts, chicken, seafood, and herbs. Experiment to find your favorite flavor and texture combinations.
Make a simple dressing using olive oil, lemon juice, and herbs, or rely on the convenience of Mediterranean grocery store products such as pesto, tapenade, or Greek yogurt, thinned with olive oil.
On your next shopping trip, take a few minutes to look at what's new in the pasta section of your local grocery store. Whole grain pastas, which offer documented health benefits and a nutty rich taste, are becoming popular choices among discerning cooks.
Here are two recipes to get you started.
Pesto Penne Pasta Salad
Serves 6
Sun-dried tomatoes star in this delicious and very portable salad.
Ingredients
8 ounces whole grain penne pasta
1 bunch fresh basil
2 tablespoons grated Romano cheese
½ extra-virgin olive oil
2 tablespoons pine nuts
½ cup sun-dried tomatoes in olive oil and herbs, drained and chopped
2 tablespoons lemon juice
Salt and freshly ground pepper
Fresh basil leaves for garnish
Preparation
Cook the pasta according to the package directions. While it cooks, combine the basil, cheese, olive oil and pine nuts in a food processor or blender to make the pesto.
Drain the pasta, rinse with cold water, and transfer it to a bowl. Add the sun dried tomatoes, pesto, and lemon juice. Toss and season with salt and pepper. Toss again and chill overnight. Garnish with fresh basil leaves.
Recipe courtesy of Mooney Farms Premium Sun Dried Tomatoes
Pasta Salad with Smoked Albacore
Serves 4
A step beyond regular tuna, smoked albacore has a special, rich flavor.
Ingredients
3/4 pound smoked Pacific albacore
8 ounces whole grain rotini or pasta of choice
1/2 cup julienned sweet red pepper
1/2 cup julienned blanched green beans
1/3 cup thinly sliced red onion
Dressing
3 tablespoons extra-virgin olive oil
3 tablespoons Dijon mustard
3 tablespoons rice wine vinegar
3 tablespoons lime juice
3 tablespoons fresh chopped parsley
1 teaspoon grated lime peel
1 tablespoon soy sauce
1 1/2 teaspoons minced garlic
1/2 teaspoon dried dill weed
Preparation
Break the smoked albacore into small bite-size pieces; set aside. Cook the pasta according to the package directions, drain, and rinse. Combine all dressing ingredients in a bowl and whisk until smooth. In a large bowl toss together the pasta, pepper, beans, onion, albacore, and dressing. If possible, let the salad stand for several hours, or overnight, in the refrigerator to allow the flavors to blend. Serve cold.
Recipe courtesy of National Fisheries Institute
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Experienced chefs often talk about adding layers of flavor to the dishes they create. At home, you can go one better by also adding layers of texture to the snacks and main dishes you prepare.
Many foods lend themselves to coatings. If you have kids in your family, encourage them to play with their food to find winning combinations. Begin experimenting with a simple snack, such as apple slices or pretzel sticks. Set out a dish of peanut butter, a dish of chopped nuts or peanuts, and a dish of unsweetened coconut. Roll the food in the peanut butter first, and then into one or both of the other ingredients. Or, dip whole strawberries, diced pineapple, or orange slices into Greek yogurt, then into chopped nuts or chopped dried fruit for a delicious, hands-on, dessert treat.
When preparing main dishes, think of ways to add texture and crunch with a coating that's added before baking. Remove the crusts from the bread, cut the bread into cubes, grind them to a fine texture in the food processor, and then add dried herbs, chopped nuts, or seeds. Use to coat chicken or fish before baking, or add them to vegetables before roasting.
Here are two ideas for adding an extra coating of flavor:
Peanut-Crusted Chicken
Serves 4
Covering chicken with nutty crumbs keeps the meat from drying out as it bakes. Serve with asparagus and sliced fresh tomatoes.
Ingredients
4 (6-ounce) boneless, skinless chicken breast halves
Coarse salt and freshly ground black pepper
2/3 cup coarsely chopped peanuts
2/3 cup bread crumbs
1 teaspoon dried tarragon
2 large eggs
Preparation
Heat the oven to 425 °F. Pat the chicken dry with paper towels. Place each breast between two sheets of plastic wrap and pound gently with a mallet into an even thickness, working out from the center. Season both sides with salt and pepper.
Combine the peanuts, bread crumbs, and tarragon in a shallow bowl and toss with a fork to blend. Whisk the eggs in a second shallow bowl with a pinch of salt. Dip each piece of chicken into the eggs, let the excess drip off, and then press both sides of the chicken into the crumb mixture.
Bake the chicken for about 20 minutes, until the crust is lightly browned.
An Oldways Recipe, for The Peanut Institute
Nutty Medjool Date Cheese Ball
Serves 4-6
Serve this tasty appetizer with your favorite crackers or carrot and celery sticks.
Ingredients
8 oz. fresh Medjool dates, pitted and minced
8 oz. mascarpone or softened cream cheese
1/3 cup minced pecans (preferably toasted)
2 tablespoons minced fresh rosemary
Mint leaves for garnish
Preparation
Combine the dates, mascarpone, half of the pecans, and the rosemary in a medium bowl. Mix well and form into a ball. Roll the ball in the remaining pecans and chill well. Garnish with mint.
Recipe and photo courtesy of Bard Valley Medjool Date Growers Association
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Some of the easiest dinners you can make rely upon the flavors you have sitting in your pantry. Get into the habit of shopping for fresh vegetables once or twice a week, and keeping on hand a selection of whole grains, herbs, spices, nuts, cheese, and olive oil. That way, you'll always have something to eat.
Pay special attention to how you store these important, workhorse ingredients. As soon as you buy them, transfer whole grains to tightly sealed, airtight containers and keep them in a cool, dry place not exposed to direct sunlight. Pour about a cup of olive oil into a dispenser on your stovetop for easily accessibility, but store the remaining quantity in a cool, dark place. Refrigerate various kinds of cheese in a clear plastic box, so you can find it quickly and discover any piece that's past its prime.
And be especially careful not to let dried herbs and spices sit for years in your cupboard. It's easy to forget when you bought them, and they do lose their impact as they age. Routinely check the dates on the container, or purchase small adhesive stickers at a stationery store and date all new containers on the day you bring them home. As a general rule, herbs remain fresh for at least a year, spices longer. Avoid hanging spice racks near the stove, the dishwasher, or a window; heat and light cause dried herbs and spices to lose flavor and color.
Here are two easy recipes that rely on pantry staples.
Mediterranean Salsa
Serves 6-8
Make a bowl of this simple yet tasty sauce and discover its versatility. Serve with pita chips, or as a sauce for pasta or whole grains.
Ingredients
1 cup finely chopped plum tomatoes
2 tablespoons extra-virgin olive oil
1 tablespoon cider vinegar
2 teaspoons dried basil
1 teaspoon dried oregano
1/2 teaspoon onion salt
Preparation
Combine all ingredients in medium bowl and stir gently to mix. Let stand at room temperature for 30 minutes to allow the flavors to blend. Serve with pita chips.
Variations:
Greek Salsa - Stir ¼ cup crumbled feta cheese and ¼ teaspoon dried mint into the tomato mixture.
Italian Salsa - Substitute 1 ½ teaspoons Italian seasoning and ½ teaspoon garlic powder for the basil, oregano and onion salt.
Recipe and photo courtesy of McCormick Spices
Arugula Pesto
Makes 1 ½ cups
Spicy green herbs play an important role in Mediterranean cooking. For a decidedly different flavor when making pesto, use baby arugula or wild rocket - akin to Turkey's roka. Spread it on toasted bread, add it to Greek yogurt for an instant dip, or use it to wake up pasta or grain dishes.
Ingredients
4 cups baby arugula leaves
¼ cup pine nuts or walnuts
¼ cup grated Parmesan or Romano cheese
3 garlic cloves, chopped
½ cup extra-virgin olive oil
Salt to taste
Preparation
Combine the arugula, pine nuts, cheese, and garlic in a food processor and
pulse for several seconds. With the motor running, add the olive oil in a thin stream to form a smooth sauce. Season to taste with salt.
An Oldways recipe, developed for Olive and Olive Oil Promotion of Turkey
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When you think about what you'll eat today, tomorrow, and next week, do you consider how much protein you're eating? Probably not. And chances are, if you're eating well-balanced meals and a variety of foods, you're getting plenty of it in your diet.
Protein comes to the table in a number of plant and animal foods, including beans and legumes, whole grains, nuts, meat, seafood, poultry, eggs, and dairy products. But, it's important to understand what else shows up along with it, and how the Mediterranean Diet can help you balance protein-rich foods with healthy fats.
Red meat is high in protein, but also high in unhealthy saturated fat, so it's best to limit consumption to small amounts once or twice a week. Beans, nuts, and whole grains deliver protein, along with beneficial fiber, vitamins, and minerals, and can be eaten more often.
Simple combinations such as beans and brown rice, or peanut butter and whole-grain bread are nearly perfect marriages, although you might want to add some spark to the former with garlic and herbs, to the latter with jam or a banana. Or, try some classic Mediterranean-style pairings: add cooked or canned, drained beans, a few slices of cooked poultry, or a handful of toasted nuts to salads, vegetable dishes, or whole grains for extra protein.
Fish and shellfish are high in protein, too. Salmon, sardines, herring, and tuna are also rich in heart-healthy omega-3 fatty acids. Eggs are a good source of high-quality protein, and can be an especially beneficial source for individuals who do not eat meat or fish.
And small amounts of cheese and yogurt are other good protein foods that are easy to include as bookends for a meal: top a cracker with cheese as an appetizer, or add a dollop of yogurt to a dish of fresh fruit for dessert.
Keep healthy protein portion sizes in mind as you shop and plan meals: as a general rule, a serving of fish or poultry should be about three ounces, or the size of a deck of cards; cut cheese into small cubes and eat several as one serving; measure nuts into the palm of your hand and eat one handful; figure on ½ cup of beans or lentils per serving.
Here are two recipes that deliver protein along with other tasty Med flavors:
North African Spiced Salmon
Serves 6
You can, of course, use this fragrant and delicious marinade with just about any kind of seafood, but the flavors work especially well with salmon.
Ingredients
½ bunch cilantro
½ bunch parsley
8 garlic cloves, crushed with a knife blade
1 teaspoon sea salt, or more to taste
1 tablespoon freshly ground cumin
1 tablespoon ground or crushed red chili pepper
1 tablespoon ground mild paprika
½ cup extra-virgin olive oil
¼ cup freshly squeezed lemon juice
6 salmon steaks, each about 4 ounces
Preparation
Chop together the cilantro and parsley to make 1 cup of very finely minced fresh
herbs. Crush the garlic with the salt in a mortar or with the back of a spoon in a small bowl.
Combine the garlic, minced herbs, cumin, chili, paprika, olive oil, and lemon juice in a small saucepan or skillet. Set over medium heat and warm just until the mixture is very hot; do not let it boil. (You should be able to hold your finger on it to a count of ten.) Taste the mixture and adjust the seasoning, adding more salt, pepper, olive oil or lemon juice as you wish.
Set the fish in a baking dish large enough to hold all the fish in one layer. Pour the warm marinade over the fish, cover with plastic wrap, and set aside for an hour or so. Or, refrigerate for several hours or overnight.
When you're ready to cook, heat the oven to 450° F. Uncover the fish and transfer the dish, with the marinade, to the oven. Bake for about 20 minutes, or until the fish flakes easily when tested with a fork, basting every 5 minutes or so with some of the marinade. Serve immediately, spooning a little of the marinade over each serving.
Recipe from The New Mediterranean Diet Cookbook, by Nancy Harmon Jenkins, for K'Wik Pak Fisheries.
Roasted Vegetable Frittata
Serves 6
This is a perfect light meal for an afternoon lunch or an informal get-together with friends. Serve with a salad and a glass of wine.
Ingredients
1 zucchini, cut into long thin slices
1 eggplant, cut into thin slices
4 asparagus stalks
2 medium tomatoes, sliced in half
5 tablespoons extra-virgin olive oil
3 tablespoons balsamic vinegar
1 teaspoon dried oregano
Coarse salt and pepper to taste
6 eggs
½ cup milk
¼ cup grated Romano cheese
Pinch of salt and pepper
1 tablespoon extra-virgin olive oil
Preparation
Heat the oven to 425°F. Put the zucchini, eggplant, asparagus, and tomatoes in a large bowl. Add the olive oil, vinegar, and oregano and mix gently, being careful not to break the tomatoes. Arrange the vegetables on a lightly greased baking sheet, baste with the liquid from the bottom of bowl, and bake for about 10 to 15 minutes, until the vegetables are soft and browned on the edges. Remove from the oven and let cool.
Set the oven to broil. Cut all the vegetables into bite-size pieces. Combine the eggs, milk, cheese, salt, and pepper in a large bowl, and whisk to blend. Heat the olive oil in a large, ovenproof skillet and add the egg and cheese mixture. Add the vegetables gently, without mixing them in, being careful not to splatter. Cook for a few minutes.
When you can lift up an edge of the frittata and see that the bottom has browned, put skillet under broiler and cook for a few minutes, until the top is lightly browned. Watch carefully to prevent burning. Set the skillet on the stovetop and let cool for a few minutes. Then side the frittata onto a serving plate or cut into wedges and serve.
Recipe courtesy of Mediterranean Meals
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Think Outside the Kitchen
While we often lament the fact that, with our busy lives, we don't have time to cook, we do have time to think about food. On the way to work. Waiting for the bus. While our kids practice sports. Before we go to sleep.
And if, during those moments, you consider what you'd like to serve, or healthy changes you'd like to make in the way you eat, you can be that much closer to putting a good meal together when the time comes.
Take salads, for example. Too often, they're an after thought, made with lettuce you quickly spin and toss together with a cucumber or a pepper and dressing. While there's nothing wrong with an impromptu approach, salads get better the more you think about them.
Where can you find fresh spring vegetables and crisp, young lettuces or baby spinach? What ingredients can you combine for special flavors and textures? Do you have beans or sardines or tuna sitting in your pantry that could go into your next salad? Is there leftover chicken or pasta in the refrigerator? How about nuts? Olives? Grapes? An orange? Bits of cheese? A slice of prosciutto to dice and add? Some fresh or dried herbs?
Before you know it, you're on the way to building a delicious meal in a salad bowl. And with each bite, you'll discover how easy it is to be creative when you simply think ahead.
Here are two tasty salads to get you started:
Mediterranean Chickpea Salad
Serves 2-4
This easy salad makes use of two items you can keep in the pantry: canned beans and roasted peppers. Look in your supermarket for feta cheese flavored with herbs or tomato. It cuts down on the number of ingredients you need to create special flavors.
Ingredients
1 15-ounce can chickpeas, drained and rinsed
3 green onions
1 jar roasted red peppers, drained
Juice of 1 lemon
1 teaspoon honey
1 teaspoon dried cumin
2 tablespoons extra-virgin olive oil
6 ounces herb feta, crumbled
¼ cup fresh chopped dill
Preparation
Place the chickpeas in a serving dish. Slice the onions, cut the peppers into thin strips, and mix with the chickpeas. In a small bowl combine the lemon juice, honey, cumin, and olive oil and whisk until smooth. Pour the dressing over the salad and toss. Add the cheese and sprinkle with the dill.
Recipe courtesy of President/Rondele
Pesto Potato Salad
Serves 8
This salad delivers all the lovely flavors of pesto as individual ingredients, rather than combined in a sauce. If you have time, add an extra dimension by boiling or microwaving the potatoes until tender, cooling, and then grilling them for 5 to 7 minutes, until grill lines form.
Ingredients
3 pounds medium-sized red potatoes, cooked
1/3 cup balsamic vinegar
¼ cup extra-virgin olive oil
½ teaspoon sea salt
3 garlic cloves, minced
Freshly ground pepper to taste
1/3 cup shredded Parmesan cheese
¼ cup minced fresh basil
¼ cup toasted pine nuts (optional)
Preparation
Cut the cooked potatoes into bite-size pieces and place in a large bowl. Combine
the vinegar, olive oil, salt, and garlic in a small bowl and whisk until smooth. Pour the dressing over the potatoes and toss lightly to coat. Season with pepper, then cover and chill. Just before serving, add the cheese and basil, toss, and sprinkle with the pine nuts.
Recipe and photo courtesy of US Potato Board
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Tall and slender with a crown-like tip, asparagus is a bit of an aristocrat. It makes you wait for its grand appearance. If you grow your own, once the crowns are planted it takes three years to produce enough spears for a meal. However, once the plant matures, you better be on your A-game: the spears crop up willy nilly, without ceremony, and can grow 10" in a 24-hour period, requiring daily patrols to cut them before they get tough.
Lean and mean, asparagus does not disappoint in the nutrition department. Providing just 4 calories per spear, it is an excellent source of fiber, potassium and rutin, a compound that strengthens capillary walls. To keep fresh asparagus looking its best, trim about ¼ inch from the stem end and wash several times in warm water to dislodge any grit that clings to the tips. Pat dry and place in moisture-proof wrapping. Refrigerate and use within 2 or 3 days for best flavor. To maintain freshness, wrap a moist paper towel around the stem ends, or stand the spears upright in two inches of cold water.
Despite its round shape, there are many sides to asparagus, depending on how you prepare it. It can be blanched for crudités, sliced and diced for omelets and salads, sautéed in stir-frys, or roasted and sprinkled with sea salt, making it the perfect side dish for any meal.
Here are a few recipes we especially enjoy:
Asparagus Risotto
Serves 6-8
Ingredients
6 cups chicken stock
1 1/2 pounds fresh asparagus
1/4 cup extra-virgin olive oil
1 medium yellow onion, halved and thinly sliced
1 teaspoon sea salt
1 garlic clove, chopped
2 cups rice for risotto
1/2 cup dry white wine
3/4 cup freshly grated parmigiano reggiano cheese
1 tablespoon unsalted butter
freshly ground pepper
Preparation
Heat the stock to a bare simmer and keep it simmering very gently as you prepare the risotto. Break off the heads of asparagus and set aside. Trim the bottoms and break into 2-3 pieces.
Add the olive oil to a kettle and set over medium-low heat. Turn the onion, salt, garlic and the asparagus stalk pieces into the oil, and gently cook, stirring occasionally, until the onion is soft and the asparagus quite limp.
Add the rice and stir well. Cook for several minutes, or until the rice starts to change color and sizzles in the fat. Add the wine, raise the heat slightly, and cook, stirring, until the wine has been absorbed. Now start adding the simmering stock, a half cup or so at a time and stirring after each addition. After 15 minutes, stir in the reserved heads of asparagus. Remove the pan from the heat and stir in about 1/4 cup of the cheese, the butter, and the pepper. Cover the pan and set aside for 10 minutes before serving.
Tuna Salad Rustico
Serves 4
Ingredients
1 can of Albacore tuna
1 pound fresh asparagus
3 tablespoons balsamic vinaigrette
3 tablespoons olive oil
1 sweet onion, thinly sliced
4 1-inch thick slices of crusty bread
2 cups chopped tomatoes
1/4 cup drained capers (optional)
4 ounces. mixed baby field greens
Preparation
Steam asparagus for 3 minutes; marinate in balsamic vinaigrette. Discard marinade and slice asparagus into bite size pieces and set aside. Saute onions in 1 tablespoon olive oil in small saucepan until golden brown. Brush bread generously with olive oil. Broil or grill until lightly toasted. Combine 2 tablespoons olive oil with albacore, tomatoes, and capers. Add salt and pepper to your taste.
On each plate, place a toasted bread slice mounded with albacore tuna mixture, salad greens and asparagus. Top with fried onions and remaining vinaigrette.
Source: National Fisheries Institute
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There are countless reasons to reach for the rice when dinner-time rolls around. Easy to store, economical, and inexpensive, it's the perfect companion for a wide range of foods.
You can use rice to stuff peppers, tomatoes, eggplant, and grape leaves; add it to soups; combine it with leftover diced meat or seafood; make it as the base for cold salad; build it into a tasty side dish to accompany roasted or grilled meat or fish; or serve it as a bed for kebabs.
Classic Mediterranean favorites include creamy risottos, made with starchy, short-grain Arborio rice; long-grain rice dishes such as paella, which combines rice with chicken, seafood, and spices; and pilafs flavored with nuts and currants.
Rice shines when paired with many different seasonings. Dress it with a flavored vinegar and a tasty oil, add chopped fresh herbs and spices, toss with olives, bits of cheese, and diced vegetables, or combine with orzo or other grains such as barley or farro.
Although rice is usually cooked in water, it absorbs extra flavor when simmered in chicken, meat, or vegetable broth. Follow the directions on the package to cook whatever type of rice you buy. As a general rule, white rice takes 15 to 20 minutes when simmered at a ratio of two cups of liquid to one cup of rice. Brown rice takes 35-45 minutes.
Here are two quick and easy recipes that use rice as a main ingredient:
Chicken Risotto
Serves 6-8
Make this delicious dinner using just one pan. For added flavor, serve drizzled with balsamic vinegar.
Ingredients
2 tablespoons extra-virgin olive oil
2 cups chopped red onions
3 pounds chicken pieces
2 cups sliced mushrooms (optional)
2 teaspoons balsamic vinegar
1 can (28 ounces) Italian peeled tomatoes, with juice, halved
2-3 cups chicken broth
2 cups Arborio rice
Preparation
Heat a large stainless steel pot or enamel Dutch oven or wide skillet (at least 18-1/2 inches in diameter) with cover over medium-high heat. Add the olive oil and swirl. Add the onions and cook, stirring, for 5 minutes.
Move the onions to the sides of the pan and add the chicken pieces, skin side down, to the center. Brown for 5 minutes, turn, and brown for another 5 minutes on the other side. Add the mushrooms, if using, and stir. Cook for 3 minutes. Add the balsamic vinegar to deglaze the pan, scraping up the brown bits.
Reduce the heat to medium; add tomatoes, 2 cups of broth, and the rice. Cover and bring to a boil. Reduce the heat to medium and cook, covered, for 15 minutes. Stir and add another ¼ to ½ cup of broth if the rice looks dry and doesn't taste tender. Cover and cook for 7 minutes. Stir and serve hot. The rice will be a bit chewy, as in classic risotto.
Note: If softer rice is desired, add an additional 1/2 cup of broth and cook for an additional 5 to 7 minutes. Stir and serve hot.
Recipe courtesy of Lucini Italia
Nutritional analysis:
Cal: 318, Fat: 7.9g, Sodium: 159mg, Carb: 46g, Protein: 14.4gSpicy Rice Salad
Serves 4-6
Use full-flavored oil and vinegar to give this salad its special flavor. To use frozen peas, cover them with boiling water, let sit for about 1 minute, and drain them before adding.
Ingredients
1 cup brown rice
1 teaspoon ground turmeric
1 teaspoon garam masala
1 teaspoon curry powder
3 tablespoons grapeseed oil
1 tablespoon champagne wine vinegar
1 cup cooked peas
4 spring onions, finely chopped
2 carrots, cut into julienne strips
2 tablespoons chopped cashew nuts
2 tablespoons raisins
Salt and freshly ground pepper to taste
Preparation
Combine the rice, spices, and 2 cups of water in a saucepan. Bring to a boil over high heat, cover, reduce the heat to low, and simmer for approximately 35-45 minutes, or until the water is absorbed and the rice is tender.
Place the rice in a serving bowl and add the oil and vinegar. Toss and set aside to cool. Add the remaining ingredients and toss until well mixed. Correct the seasoning, and serve.
Recipe courtesy of International Collection
Nutritional analysis:
Cal: 230, Fat: 4g, Sodium: 140mg, Carb: 27g, Protein: 13g
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The avocado crop from southern California is starting to show up in supermarkets nationwide. It's been well worth waiting for, and we can count on a good supply through early fall. Most are Hass avocados, which have a long self life.
When their pebbly skins turn from green to nearly black, they're ripe. To check further, gently squeeze the whole avocado in the palm of your hand; if it yields to slight pressure, it's ready to eat.
You can store ripe avocados in the refrigerator for up to three days, but try to eat them as soon as possible. To hasten the ripening process, put an avocado in a paper bag with an apple or a banana and keep it at room temperature for several days.
When you want to eat one, using a sharp knife, cut an avocado in half lengthwise around the seed. Then remove the seed by sliding the tip of the knife or a spoon underneath. Scoop out the flesh with a spoon, or score it into cubes while it's still in the shell and then scoop them out with a spoon. If you only need one of the halves, brush the surface of the unused portion with lemon or lime juice, cover with plastic wrap, or put in an air-tight container to prevent browning.
And, did you know you can freeze avocados? If you have more than you can eat ripening at one time, puree them with one tablespoon of lemon juice for every two fruits, pack the puree into an air-tight container, leaving one inch of space at the top, and freeze. Use within four or five months by thawing the puree for dips or sandwich fillings.
Avocados are certainly easy to love. Smooth, buttery, and needing nothing but a quick peel to eat, they also contain "good" fats and thus rank as one of the "super foods" of the Mediterranean Diet. Since they're typically eaten fresh, their important nutrients aren't lost in processing or heating.
Eat them plain, or mash them and spread on toast, or on baked potatoes. You can also add them to vegetable, fruit, and grain salads, stuff them with rice and olives, serve as a side with eggs, or puree for a unique dessert treat.
Here are three delicious ways to enjoy their creamy flavor and lovely color.
Guacamole Provencal
Serves 6-8
Guacamole is an irresistible and healthy dip, always a favorite at a party. Here it's paired with vermouth and tarragon for a sophisticated French twist. Make it as close to serving time as possible. Store leftovers in an airtight container.
Ingredients
4 ripe avocados
1 tablespoon freshly squeezed lemon juice
1 shallot, finely chopped
3 tablespoons dry vermouth
2 tablespoons freshly chopped tarragon
1 teaspoon salt
Preparation
Coarsely mash (do not puree) the avocados. Fold in the remaining ingredients. Serve with baguette toasts.
Recipe courtesy of the California Avocado Commission
Avocado Prosciutto Wraps
Makes 16 servings
Create these elegant appetizers in minutes. Store leftovers in an air-tight container and take them to work as a lunch treat.
Ingredients
2 ripe avocados, seeded and peeled
16 slices prosciutto
Fresh lemon or lime
Preparation
Cut each avocado into 8 slices. Diagonally wrap each slice with a prosciutto slice.
Arrange the wraps on a serving platter and garnish with lemon or lime.
Recipe courtesy of the California Avocado Commission
Avocado Sorbet
Serves 4
Here's a splendid finale to a special meal. Plan ahead to allow time for the sorbet to freeze before the final blending.
Ingredients
1 cup water
4 tablespoons honey
1 lime
2 ripe avocados, peeled and pitted
Fresh mint leaves for garnish
Preparation
Combine the water and honey in a small saucepan and bring to a simmer over medium heat, stirring until the honey dissolves. Remove from the heat and let cool. Finely grate the lime rind. Cut the lime into halves and juice them. Chop the avocados and add to the food processor along with the cooled honey water, the lime juice and rind. Blend until smooth.
Transfer the mixture to a shallow baking dish, cover, and freeze until firm, about 6 hours or overnight. When ready to serve, use a butter knife to break the sorbet into large chunks, put them in the food processor and blend for a few seconds until smooth. Serve in small bowls, garnished with mint leaves.
Recipe courtesy of Suzanne Hamlin, adapted for the California Avocado Commission.
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Best Fish Choices
This morning's Fresh Friday generated so much immediate interest that we're following up right away with additional information about the best fish choices for pregnant women.
One of our favorite pediatricians, Dr. Alan Greene, says "Feeding a child is a profound act. The foods we invite into our children's bodies determine how their organs will develop and function the rest of their lives." During pregnancy, of course, it's the foods a mother invites into her body that matter. So what kinds of fish should expectant mothers be eating?
A major report from the National Institutes of Health (NIH) emphasizes the importance of Omega-3 fatty acids for brain development, and especially recommends one or two weekly portions of smaller oily fish, including salmon, trout, and sardines. The FDA recommends shrimp, canned light tuna, salmon, pollock, and catfish as five popular types of fish that are good choices for pregnant women.
Whichever varieties you prefer, fish can be an important part of the diet during pregnancy. A 2007 British study found that women who ate 12 ounces or less of seafood a week were more likely to have children with verbal or other communication problems at age 3, and behavioral problems and trouble with fine motor skills by ages 7 and 8. The study concluded, "For each outcome measure, the lower the intake of seafood during pregnancy, the higher the risk of suboptimum developmental outcome."
The bottom line: enjoy the succulent taste of seafood, whether you're expecting or not. To complement the salmon recipe we provided in today's first Fresh Friday post, you'll find a delicious trout recipe below. Bon appétit!
Trout with Lemon and Parsley
Serves 2
The delicate flavor of trout is best enjoyed with a simple drizzle of olive oil and a little lemon and parsley. As a bonus, this dish is very easy to prepare!
Ingredients
2 trout filets (4-6 oz. each)
1 tablespoon olive oil
2 cloves garlic, minced
2 tablespoons lemon juice
2 tablespoons finely chopped parsley
olive oil for drizzling
sea salt
freshly ground black pepper
Preparation
Heat olive oil in a skillet over medium heat. Add garlic and sauté fro 30 seconds, then fry fish skin side down for 5 minutes. Turn filets over and cook for two more minutes.
Turn trout skin-side-down again, and turn off the heat. Squeeze lemon juice over the filets, drizzle with a little additional olive oil, and sprinkle on finely chopped parsley. Season to taste with salt and pepper, and serve.
Recipe courtesy of Oldways and the MFA.
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Pregnant women are often told that they need to eat for two, but packing on a lot of pounds while you're waiting for baby is never a healthy goal. MFA friend and member Sharon Stathers, who recently gave birth to a healthy son named Oliver, told us that during her pregnancy, she enjoyed saying: "I'm not eating twice as much, I'm eating twice as well."
In fact, current research shows the wisdom of this approach. What a mother eats can affect her baby's brain and overall health throughout gestation. Following the balanced Mediterranean diet and getting protein from "good" fats and foods rich in omega-3's benefits both mother and child, and can positively affect birth weight and delivery.
High levels of mercury in king mackerel, shark, and swordfish have raised concerns about the safety of eating seafood during pregnancy. Discuss your diet with your obstetrician and nurse practitioner. They may recommend other sources of omega-3's, which are linked to brain health, including salmon, shrimp, walnuts, flax seed oil and olive oil. And when you're planning meals, choose healthy foods and robust flavors, which promote satiety and help prevent overeating.
Here are three recipes for all of us, including mothers to be:
Blueberry-Raspberry Smoothie
Serves 1
Make this delicious drink for breakfast, or as a pick-me-up snack in the afternoon. Experiment with other fruits, such as strawberries or bananas.
Ingredients
½ cup blueberries
½ cup raspberries
1 pear, cored
5 tablespoons Greek yogurt
1 cup milk
6 ice cubes
2 teaspoons flaxseed oil
Preparation
Combine all ingredients in a blender and blend until smooth. Serve in a tall glass.
Recipe courtesy of International Collection
Mediterranean Eggplant
Serves 2-4
Eating real foods that are carefully seasoned with a balance of flavors makes meal time a pleasure. This easy dish, which goes with seafood or chicken and holds its own as a light lunch or snack, keeps for a week in the refrigerator.
Ingredients
2 tablespoons plus 1/3 cup extra-virgin olive oil
1 garlic clove, chopped
1 medium eggplant, peeled and cubed
Salt and freshly-ground pepper to taste
1/3 cup champagne vinegar
1 tablespoon fresh parsley, chopped
1/4 - 1/2 teaspoon crushed red pepper
4 anchovy fillets, chopped
1 cup Kalamata olives
¼ cup drained capers
Preparation
Heat 2 tablespoons of olive oil in a skillet over medium heat. Add the garlic and cook for several minutes, until fragrant. Add the eggplant and cook for about 5 minutes longer, until golden. Season with salt and pepper to taste. Remove the garlic and eggplant from the pan and let cool.
In a large bowl combine the 1/3 cup of olive oil, the vinegar, parsley, and crushed red pepper. Stir to blend. Add the cooled eggplant and toss. Add the anchovies, olives, and capers. Stir to blend and add salt and pepper to taste. Cover and marinate at room temperature for a couple of hours before serving.
Recipe courtesy of International Collection
Salmon Piccata
Serves 4
Here's an easy way to cook salmon, an excellent brain food for mothers-to-be. Serve with one of your favorite grains and greens.
Ingredients
Four 4-ounce salmon fillets
Coarse salt and pepper
1 tablespoon butter
1 clove garlic, minced
1 cup chicken broth
Juice of one lemon (about 3 tablespoons)
1 tablespoon all-purpose flour
2 tablespoons capers, drained
2 tablespoons finely minced fresh parsley
Preparation
Preheat the oven to 375°F. Sprinkle both sides of the salmon with salt and pepper, place on a baking dish, and cook until the salmon flakes easily with a fork, about 12 to 14 minutes.
While the salmon is cooking, melt the butter in a small saucepan over medium heat. Add the garlic and cook for 30 seconds. Whisk together the broth, lemon juice, and flour until well blended and add to the saucepan. Bring the mixture to a simmer, stirring constantly.
Continue to simmer and stir gently until the liquid thickens slightly, about 2 minutes. Stir in the capers and parsley. Place the cooked salmon on a plate and drizzle with the sauce.
Recipe developed by Meal Makeover Moms, courtesy of National Fisheries Institute
Nutritional analysis: Cal: 260, Fat: 9g, Sodium: 420mg; Carb: 4g, Protein: 38g
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The Mediterranean Diet recommends that we eat an abundance of foods from plant sources, including several servings of vegetables every day. Don't overlook frozen vegetables as a great component in healthy eating.
Harvested when ripe and flash frozen within hours, they can be more nutritious than fresh vegetables that have been languishing in the refrigerator. They're also convenient, since there are no stalks, stems, or unwanted leaves to remove, and the cleaning and chopping is done for you. Since they're 100 percent edible, they're economical as well. And, you can use just a portion of a package to provide easy, quick small servings for a child's snack or a meal-for-one.
Add frozen beans or peas toward the end of the cooking time to soups, stews, eggs, or rice, pasta, and grain dishes. Or, sauté frozen vegetables in olive oil and herbs just until heated through. For cold salads, put the frozen vegetables in a bowl, add boiling water, let it sit for about 1 minute, drain, and dress. When using frozen spinach in lasagnas or dips, thaw it first and squeeze out excess moisture.
Here are two easy ways to use frozen veggies in healthy, weeknight meals:
Broken Pasta with Peas and Onions
Serves 4
Since the sugar in fresh peas quickly turns to starch, peas frozen just after being picked are often sweeter. Open the package and pour it into a shallow bowl before starting this recipe. By the time you need them, they'll be thawed.
Ingredients
2 tablespoons extra-virgin olive oil
1 large onion, halved and thinly sliced
1 package frozen tiny peas (petits pois)
Salt and freshly ground black pepper to taste
½ pound spaghetti, broken into 2-inch lengths
2 large eggs
½ cup freshly grated Parmigiano-Reggiano
Preparation
In a skillet large enough to hold all the ingredients, heat the olive oil over medium heat. Add the onion and cook, stirring occasionally, until the onion is tender, about 10 minutes. Stir in the peas and cook for 2 minutes more. Season with salt and pepper.
Meanwhile, bring a large pot of water to a boil. Add the salt and the pasta and cook until tender yet still firm to the bite. Drain the pasta, reserving about ½ cup of the cooking water.
Add the pasta to the skillet and stir well. Beat the eggs with the cheese, season with salt and pepper, and stir the mixture into the pasta and peas. Cover and cook on low heat for about two minutes, just until the eggs are lightly set. Add a little of the cooking water if the pasta seems dry. Serve immediately.
Recipe courtesy of Michele Scicolone, from A Fresh Taste of Italy (Broadway Books), adapted for Alwadi al Akhdar
Nutritional analysis:
Cal: 623, Fat: 32.8g, Sodium: 808mg, Carb: 47.5g, Protein: 34.5g
Garlicky Spinach with Bread Crumbs
Serves 4-6
Here's a quick vegetable side dish that goes well with seafood or chicken, and leftovers reheat quickly in the microwave. Add more or less garlic as you wish.
Ingredients
2 packages frozen spinach
3 tablespoons extra-virgin olive oil
4 garlic cloves, smashed and diced
1 cup whole-wheat bread crumbs
Juice of 1 lemon
½ cup crumbled feta or grated Parmesan cheese
Salt and freshly ground black pepper
Preparation
Put the spinach in a bowl and microwave for about 4 minutes, until slightly soft. Heat the olive oil in a large skillet, add the garlic, and cook over medium heat for about 3 minutes, until the garlic is soft and fragrant. Add the spinach and cook, stirring frequently, for about 5 minutes, until completely thawed and heated through.
Stir in the bread crumbs and cook for 5 minutes more, stirring occasionally. Drizzle on the lemon juice, add the cheese, toss, and season with salt and pepper.
Serve hot.
An Oldways recipe, adapted for Alwadi al Akhdar
Nutritional Analysis: Cal: 343, Fat: 21.5g, Sodium: 593mg, Carb: 27.8g, Protein: 11.7g
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Beans, including lentils, chickpeas, cannellini, fava, and kidney beans, and others, have played an important role in the Mediterranean Diet for centuries. And, there are plenty of reasons to include them in your cooking repertoire today.
They're economical, easy to store, nutritious, and take well to a wide range of seasonings. Culinary stalwarts, they add character to dips, spreads, soups, stews, and salads, and hold their own simply warmed with olive oil and fresh herbs.
As we look to plant sources as an important dietary component for both health and environmental reasons, beans stand out as a smart choice for all ages. Paired with rice or another grain, or served with whole grain bread, they provide complete protein, and a healthy vegetarian alternative to meat. They are also a good source of iron and calcium.
Buy dried beans, soak them overnight, rinse, and cook in water to cover for 30 minutes to two hours, depending on the type of bean and its age. Or, shop for canned beans, a great time saver. Drain and rinse them well before using.
Here are two ways to enjoy the earthy taste and versatility of lentils and cannellini beans, important ingredients in the Med Diet:
Lentil & Olive Tapenade Rice Salad
Serves 4-6
Lentils don't need soaking and cook in about 15 minutes, making them a good choice for a spur-of-the-moment meal. Look for tapenade in your grocery store. It's an instant and flavorful dressing for any grain salad, or a great dip with vegetables, crackers or pita bread.
Ingredients
1 lemon
2 cups cooked basmati rice
1 cup cooked lentils
½ cup green olive tapenade
1/2 cup finely snipped dill
Salt and freshly grated black pepper to taste
Preparation
Grate the lemon and juice it. Combine the grated rind and juice in a bowl, add the remaining ingredients, and toss to mix. Serve at room temperature.
Nutrition Analysis Per Serving:
Cal: 189.4, Fat: 3g, Sodium: 72.4mg, Carb: 29.6g, Protein: 4.6g.
Recipe courtesy of GAEA
Minestrone
Serves 6
This traditional Italian soup can be made with a wide range of vegetables, and it often includes beans. Don't let the list of ingredients below scare you! This is a very forgiving recipe and you can easily leave out a few of the vegetables that are called for and still enjoy great flavor. Serve warm or hot, garnished with freshly grated Parmesan cheese and a dash of extra-virgin olive oil, along with a good hearty bread.
Ingredients
3 tablespoons extra-virgin olive oil
2 tablespoons diced proscuitto
1 large carrot, peeled and diced
1 large onion, peeled and finely diced
1 celery stalk, diced
1 cup diced red potato
1/2 cup diced parsnip
1 large garlic clove, peeled and minced
1/4 cup finely minced Italian parsley
Salt and freshly ground black pepper
1 cup peeled, seeded, and diced fresh or canned tomatoes
6 cups chicken stock
1 cup shredded Savoy cabbage
2 cups escarole, rinsed and torn into pieces
1 cup drained and rinsed, canned cannellini beans
1/2 cup diced zucchini
1/2 cup fresh or frozen peas
1/2 cup diced fresh green beans
1/2 cup tubettini or other small pasta
Preparation
In a large casserole, heat the oil over medium heat. Add the proscuitto, carrot, onion, celery, potato, parsnip, garlic and parsley, season with salt and pepper, and cook for 5 minutes, stirring often. Add the tomatoes, stock, cabbage and escarole. Bring to a boil, reduce the heat to low, and simmer, partially covered, for 45 minutes.
Add the beans, zucchini, peas and green beans and simmer for 15 minutes longer. Add the pasta and cook for about 8 minutes, or until the pasta is tender. Taste and correct the seasoning. Ladle the soup into shallow serving bowls.
Nutrition Analysis Per Serving:
Cal: 263, Fat: 6g, Sodium: 600mg, Carb: 24g, Protein: 7g
Recipe courtesy of Pompeian
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Potatoes, carrots, onions, turnips and other root vegetables are often acclaimed for their ability to keep well in root cellars or cool, dark closets. But in Mediterranean cooking, they become stars known for their delicious, sweet flavors, especially when they're roasted at high oven temperatures. Most of them require the same cooking time. If you so cut them into roughly uniform sizes, you can combine them as you please. The more the tastier!
Peel and dice turnips, carrots, beets, celery root, onions, potatoes or sweet potatoes, toss with olive oil (and sprinkle with balsamic vinegar or lemon juice and any dried herbs you like, too) and cook in a hot oven until fork tender and lightly browned around the edges.
Serve plain, or add to grain or pasta dishes. Leftovers will keep for several days in the refrigerator, and reheat nicely in the microwave. Tuck them into wraps or pita pockets, or dice and mix with yogurt for an instant dip.
Here are two great ways to use roasted vegetables:
Turkish Rice with Roasted Tomatoes and Onions
Serves 6-8
Cherry tomatoes are delicious roasted too, but they require a shorter cooking time than root vegetables. Here they're combined with rice and onions for a delightful side dish. Serve with chicken or seafood.
Ingredients
2 large onions, coarsely chopped
1 pint cherry tomatoes
2 tablespoons extra-virgin olive oil
2 cups medium-grain rice
Salt and freshly ground pepper to taste
Preparation
Preheat the oven to 450°F. Spread the onions out on a baking sheet, toss with 1 tablespoon of the olive oil, and roast for 10 minutes. Toss with a spatula. Add the cherry tomatoes, drizzle with the remaining tablespoon of olive oil, and roast for 15 minutes longer, or until the onions are browned around the edges and the tomatoes are soft.
While the vegetables roast, bring 4 cups of water just to a boil in a large saucepan. Add the rice, cover, reduce the heat to low and cook for 15 to 20 minutes, until the rice is tender. Add the roasted vegetables to the rice and toss gently. Season with salt and pepper and serve warm.
Recipe by Ana Sortun in The Oldways Table adapted for Olive and Olive Oil Promotion of Turkey.
Farro Salad with Spinach and Roasted Rutabaga
Serves 6
Farro is a nutritious grain with a firm, chewy texture, making it a good companion for root vegetables. Substitute rice, quinoa, or barley in this tasty salad, which stars rutabaga, often at its best when roasted.
Ingredients
1 rutabaga
5 tablespoons extra-virgin olive oil
1 teaspoon cumin
4 cups baby spinach leaves, thinly sliced
1 cup uncooked farro
½ cup olives, roughly chopped
Rosemary-Lemon Dressing
Juice of ½ lemon
1 garlic clove, minced
1 tablespoon chopped fresh rosemary or 1 teaspoon dried
3 tablespoons extra-virgin olive oil
1 teaspoon Dijon mustard
1 teaspoon honey
Salt and pepper to taste
Preparation
Preheat the oven to 450°F. Put the spinach in a large bowl and set aside. Peel the rutabaga, cut it into half-inch cubes, arrange them in a single layer on a baking sheet, and toss with 2 tablespoons of the olive oil. Sprinkle with cumin and toss to coat. Cook for 10 minutes, turn with a spatula, and cook for another 10 minutes, or until browned on the edges.
While the rutabaga is roasting, bring about 3 cups of water to a boil in a saucepan. Add the farro, and cook, covered, over medium heat for about 15 minutes, or until the farro is just tender, but not mushy. Drain, and immediately put the hot farro on top of the spinach. Let sit for several minutes, and then toss gently. Add the roasted rutabaga and olives and toss again.
To make the dressing, combine all ingredients in a jar with a tight-fitting lid and shake until well blended. Pour the dressing on the salad, toss, and serve.
An Oldways recipe, adapted for Food Match, Inc.
Tricolor Roasted Vegetables
Serves 6-8
Get into the habit of roasting a tray of vegetables at least once a week. Go for a variety of colors. Start with the root vegetables, which need the longest cooking time. Experiment with other kinds of vegetables to determine the best time to add them to the mix.
Ingredients
2 carrots, peeled and sliced on the diagonal
1 sweet potato, peeled and chopped
1 small winter squash, peeled and chopped
3 tablespoons olive oil
2 red bell peppers, cored, seeded, and chopped
2 green bell peppers, cored, seeded, and chopped
Salt and pepper to taste
Preparation
Preheat the oven to 450 ° F. Arrange the carrots, sweet potato, and winter squash on a baking sheet and toss with 2 tablespoons of the olive oil. Bake for 10 minutes. Turn with a spatula.
Add the peppers and drizzle them with the remaining tablespoon of olive oil. Bake for 10 minutes longer, or until all vegetables are fork tender. Season with salt and pepper and serve hot, warm, or cold.
An Oldways recipe, adapted for Olive and Olive Oil Promotion of Turkey
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February is a month for hearts, all sizes and shapes of them. On the practical side, it's American Heart Month, designated to steer your thoughts to your own personal heart health. Eating lots of fruits and vegetables, using extra-virgin olive oil instead of butter, eating more fish, reducing portion sizes of meat, making several meals a week vegetarian, and adding whole grains to your diet can improve your health, cardiac and overall.
On the romantic side, February brings us Valentine's Day, a time to celebrate love in all its splendor. That might mean sharing some chocolate or drinking champagne or making a special dessert for the ones you love. Go for it! Special occasions do need to be fueled by foods that aren't everyday fare.
Here are three recipes that work well as grand finales to a romantic dinner:
Fig Coeur a la Crème with Raspberry Coulis
Serves 4
Begin making this light and lovely dessert the night before you plan to serve it, to allow time for the yogurt to drain and thicken. Substitute raspberry or strawberry yogurt for a light pink color. If you have heart-shaped ramekins tucked away in the cupboard, get them out and use them!
Ingredients
4 6-ounce containers fig yogurt
2 pints fresh raspberries
1 teaspoon fresh lemon zest
2 tablespoons honey
Fresh mint leaves, for garnish
Preparation
Line a large sieve with cheesecloth and place it over a bowl. Spoon all of the yogurt into the cheesecloth, and cover the sieve with plastic wrap. Refrigerate overnight, to allow the yogurt to thicken.
Spray four, 6-ounce ramekins with cooking spray, and spoon a quarter of the drained yogurt into each ramekin, pressing gently with a teaspoon to remove any air pockets. Refrigerate for at least an hour.
To make the coulis, in a medium saucepan combine one pint of the raspberries with the lemon zest and honey, and cook over medium-low heat, stirring gently, for about five minutes, just until the berries break down. Set the coulis aside to cool.
To serve, unmold each ramekin onto a serving plate, and spoon some of the raspberry coulis around it. Sprinkle some of the fresh berries on top, and garnish with mint leaves.
Nutritional analysis:
Cal: 417, Fat: 10g, Sodium: 142mg, Carb: 63g, Protein: 9g
Recipe courtesy of Greek Gods
Pot de Crème
Serves 6
Here's a special dessert that's sure to delight a chocolate lover. Instead of the traditional heavy cream, using milk and yogurt reduces both the calories and the saturated fat. Chill for at least four hours, or overnight, before serving.
Ingredients
1 cup whole milk
2 ounces milk chocolate, coarsely chopped
2 ounces bittersweet chocolate, coarsely chopped
5 large egg yolks
1/3 cup sugar
1/4 teaspoon salt
2 teaspoons vanilla extract
1 cup (8 ounces) chocolate Greek yogurt
Whipped cream, for garnish (optional)
Preparation
Preheat the oven to 325°F, with a rack in the lower third. Place six, 4-ounce ramekins in a medium roasting pan; set aside.
In a medium saucepan, combine the milk, milk chocolate and bittersweet chocolate, and cook over medium heat for several minutes, until the mixture almost comes to a simmer. Remove from the heat and set aside, stirring occasionally, until the chocolate is melted.
In a medium bowl, whisk together the egg yolks, sugar, and salt. Add in a little of the hot milk mixture and whisk until smooth. Slowly add the remaining hot milk mixture, whisking to combine. Whisk in the vanilla. Fold in yogurt. Strain the mixture through a fine-mesh sieve into a large liquid measure. Pour approximately 1/2 cup of the mixture into each ramekin.
Transfer the roasting pan to the oven. Fill the pan with enough boiling water to come halfway up the sides of the ramekins. Bake until the custards are just set in the center, about 35 minutes. Remove the roasting pan from the oven. Remove the ramekins from the water, and place on a wire rack to cool. When completely cool, cover, and transfer to refrigerator.
Chill for at least 4 hours or overnight. Serve with a dollop of whipped cream, if desired.
Nutritional analysis:
Calories 230; Fat 14g; Carb: 23g, Protein 6g
Recipe courtesy of Oikos Greek Yogurt
Olive Oil-Fennel Cake
Serves 6-8
Ingredients
6 medium oranges
1/3 cup extra-virgin olive oil
1 ¼ cups flour
1 tablespoon baking powder
4 eggs
¼ teaspoon salt
3/4 cup sugar
3 tablespoons fennel seeds
Preparation
Preheat the oven to 350 degrees F. Grease a 9-inch round cake pan. Remove the zest from all the oranges. Cut one orange in half and juice both halves. Combine the zest and the juice with the olive oil in a bowl and set aside. Set the fruit aside to eat later.
Combine the flour and baking powder in a bowl and blend with a whisk to mix. In a mixing bowl with an electric mixer, beat the eggs and salt together until foamy, about 2 minutes. With the mixer on low, slowly add the sugar and beat for 2 minutes longer.
Gradually add the dry ingredients and mix for 1 minute more. By hand, fold the orange-olive oil mixture into the batter, blending gently just until mixed. Fold in the fennel seeds.
Pour the batter into the prepared pan and bake for 50 minutes, or until a toothpick inserted in the center comes out clean. Remove the cake to a rack to cool. Cut into wedges and serve.
Nutritional analysis:
Cal: 410; Fat: 28g; Sodium: 50mg, Carb: 22g, Protein: 6.5g
An Oldways recipe, adapted for Viride
Smart Mediterranean Sandwiches
There's no reason for a sandwich to be an after thought. Think of it as an opportunity to put together a well-balanced meal, for now or for later. Wonderfully portable, whether tucked into a lunch box or a picnic hamper, or sitting within reach on a long car ride, a sandwich can also be a quick and nutritious late-night supper.
The key to keeping it healthy is using delicious whole grain bread or a whole grain wrap and a robust filling that's high in flavor and healthy fats. To start, spread the bread with Greek yogurt, cottage cheese, mustard, peanut butter, guacamole, hummus, tapenade, tzatziki, or baba ghannouj instead of mayonnaise, or use any of these ingredients as its own tasty layer. Add tuna, smoked salmon, sliced chicken or turkey, a bit of cheese, olives, roasted or grated, raw vegetables, sliced cucumber, lettuce, spinach and/or sprouts.
If you live with kids, keep sandwich fillings refrigerated in a clear plastic storage box and teach them to put the container on the counter and build their own creations. The possibilities for healthy sandwiches are endless. Experiment!
Here are two ideas to get you started:
Tuna Waldorf Sandwich
Makes 2 sandwiches
Tuna is affordable and easy to keep on hand, plus it delivers an excellent protein boost. Here it's paired with fruit and nuts, which lend a nice burst of flavor and texture. Change it up by substituting raisins, dried cranberries, or dried blueberries for the apricots, or a chopped firm pear for the apple.
Ingredients
1 5-ounce can of tuna, drained
1/3 cup chopped walnuts
1 apple, chopped
5-7 dried apricots, chopped
2 tablespoons Greek yogurt
2 tablespoons Dijon mustard
4 slices whole grain bread or 2 whole grain wraps
Preparation
Put all the ingredients except the mustard in a small bowl and toss with a fork until combined. Spread the bread or the wraps with mustard and build 2 sandwiches.
Nutritional analysis:
For filling, Cal: 327, Fat: 15.6g, Sodium: 271mg, Carb:24g, Protein: 25g.
Recipe courtesy of the National Fisheries Institute, adapted for the Mediterranean Foods Alliance
Turkey Hummus Sandwich
Makes 2 sandwiches
Shop for your favorite flavor of hummus as the centerpiece for this sandwich. There are many choices: artichoke and kalamata olive, roasted red pepper, horseradish, zesty lemon, and cilantro and jalapeno, among others.
Ingredients
2 whole grain pita breads
2 tablespoons hummus
4 thin slices turkey
1 avocado, peeled, pitted and sliced
1 cucumber, peeled and sliced
1 small tomato, thinly sliced
2 handfuls baby spinach leaves
1 carrot, peeled and grated
Preparation
Cut each pita in half. Tuck one half inside the other and repeat, so you have a double thickness to hold the filling for 2 sandwiches. Spread in inside halves with a layer of hummus and fill each pocket with half of the remaining ingredients.
Nutritional analysis:
Cal: 306, Fat: 8.2g, Sodium: 580mg, Carb: 48g, Protein: 15g.
Recipe created for Cedar's Mediterranean Foods Inc.