Fresh Fridays 
May 18, 2012
Vol. IV, No. 10 

California Avocados, widely acknowledged for their consistent quality and exceptional flavor, are available now through early fall at your local grocery store. Ninety percent of the nation's avocado crop is grown in California by nearly 5,000 farmers who plant, tend, and harvest their trees by hand. Stock up on these delicious, creamy avocados starting now and over the next three months or so. 

There are lots of ways to enjoy them as part of the healthy Mediterranean Diet. Fold them into eggs or omelets before cooking; add them to vegetable, fruit, or whole grain salads; or simply mash and enjoy on toast. You can also substitute an avocado for any other fruit in a sorbet recipe. (Add a little lemon or lime to bring out the flavor.)

Beyond their great taste, avocados offer an array of nutritional benefits. Since they're typically eaten fresh, their important nutrients aren't lost in processing or heating. They provide:   
  • Nearly 20 vitamins, minerals, and phytonutrients with the greatest concentration in the dark green fruit closest to the peel.
  • "Good" mono and polyunsaturated fats, making them a great substitution for foods rich in saturated fat.
  • A nutrient boost by enabling the body to absorb fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in other foods at the same meal.
  • 20 percent of the dietary fiber daily value and 10 percent of the potassium daily value (in half an avocado).  

Web links

  Join Us in Celebrating National Mediterranean Diet Month   
For the month of May, Oldways is co-curating
a Pinterest board with Food & Nutrition Magazine where pins highlight all things Mediterranean.

We invite you to follow
the board.

May GOM Whole Grain
of the Month

Amaranth, naturally gluten-free, plays an important role in gluten-free diets.
Avocado Prep Tips
Nick and peel a ripe avocado to be sure you include the nutrient-rich dark green portion just under the skin.
Watch Chef Trey Foshee demonstrate his favorite method in this video.
Lentil Salad with Avocados  
and Marinated Artichokes
Fast, fresh, and full of fiber, this meatless main salad explodes with fresh flavors of basil, rosemary and sweet tomatoes. The tenderness of the avocado combined with the deeply marinated artichokes makes every bite pop! Serve in Boston Bibb lettuce cups or on whole romaine lettuce leaves.
Photo: California Avocado Commision 
Bruschetta with Avocado and Basil
Fresh avocado adds a creamy touch to this delicious appetizer. Place the sliced avocado on the toasted bread first, then add the tomato-avocado mixture so the slices stay in place.  If you prefer a drier bruschetta, omit half the avocado. You can also serve the tomato-avocado mixture over pasta, rice, grilled chicken or beef. 

Photo: California Avocado Commision 
Grilled Salmon with Avocado
Tarragon Sauce
Try this delicious combination as the centerpiece for your next cookout. Paired with some whole grains and vegetables, it's an easy way to make the event a Mediterranean meal. The tangy sauce goes nicely with the smoky flavor of the grilled salmon. If there's any sauce left over, serve it like guacamole, with a bowl of tortilla chips.   
Photo: iStockphoto 

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

Med Diet USA
53rd Annual Castroville Artichoke Festival
Castroville, California
May 19-20, 2012

Cooking demos and sampling opportunities will provide plenty of inspiration for including more artichokes - fried, sauteed, grilled, marinated, pickled, or creamed -in your meals.     
Oldways bookstore

 by Yotam Ottolenghi

 Discover 120 innovative vegetarian recipes from a chef-restaurateur-food columnist who knows his way around the Mediterranean.