Fresh Fridays 
May 4, 2012 
Issue: IV No.9

        Mediterranean Month Favorites
Oldways and its Mediterranean Foods Alliance (MFA) program designates May as National Mediterranean Diet Month.  It's a great time to think about the remarkable benefits of the Mediterranean Diet eating pattern and the scientifically backed studies that continue to emerge and establish Mediterranean meals as the go-to nutrition solution for all ages.

You can find affordable, delicious foods to support this easy and enjoyable lifestyle at any supermarket. And, you can keep many of them on hand, in your pantry, for impromptu meals and snacks.  What could be easier?

Here's a sampling of recipes to help you bring Mediterranean foods and flavors into your kitchen this month. Click on titles or photos to link to Oldways recipes.
Web links


In celebration of
features recipes
and tips from a
Dietitian a Day
through May 31.   
See the complete list of featured dietitians below: 

Mediterranean Orzo with Tuna 
Tuna is somehow nostalgic and fresh at the same time - it never fails as a fast, filling meal. Try it in this effortless and delicious dish which will keep for up to five days in the refrigerator. For portable energy, pack into a small serving container and enjoy for a post-workout meal or an afternoon snack.

Photo: National Fisheries Institute
Roasted Fingerling Potato Salad Fingerling Potato Salad
with Lemon and Thyme
Potatoes are an important staple in Mediterranean cooking. This recipe calls for fingerlings, which are small, slender potatoes ranging from two to four inches in length. Their firm, waxy texture is ideal for salads. 

Photo: United States Potato Board
Vegetarian Penne Piccolini 
Pasta, a basic Mediterranean Diet food, comes in many shapes and sizes. One of the new innovations is mini pasta, available in a variety of shapes that are high in fiber and deliver whole grains, too.  It's not just for kids!  Here small penne is paired with a spicy sauce that's perfect for adult palates.

Photo: Barilla
Medjool Date Couscous Date couscous
Medjool dates are creamy and delicious. While they make a perfect snack or welcome addition to a dessert fruit tray, they also add fabulous flavors to Mediterranean stews, tagines, grain, and pasta dishes. Here's an easy way to experience how they can make a simple meal taste very special indeed.  For variation, substitute quinoa for the couscous.
Photo: Bard Valley Medjool Date Growers Association 
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 learn more about the Mediterranean Diet, please visit:    

 Mediterranean Foods Alliance (MFA)     


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

MAY 3: Jill Weisenberger
MAY 4: Marisa Moore
MAY 5: Victoria Shanta Retelny
MAY 6: Jen Haugen
MAY 7: Nutrition Twins
MAY 8: Cindy Silver
MAY 9: Janet Helm
MAY 10: Dave Grotto
MAY 11: Gloria Tsang
MAY 12: Jacqueline B. Marcus
MAY 13: Diane Welland
MAY 14: Carolyn O'Neil
MAY 15: Katherine Tallmadge
MAY 16: Toby Amidor
MAY 17: Janice and Liz (Meal Makeover Moms)
MAY 18: Karen Ansel
MAY 19: Katie Clark
MAY 20: Roberta Wennik
MAY 21: Cynthia Sass
MAY 22: Heidi Diller
MAY 23: Rosie Schwartz
MAY 24: Jill Castle
MAY 25: Sylvia Geiger
MAY 26: Linda McDonald
MAY 27: Tricia M. O'Keefe
MAY 28: Lorelle Del Matto
MAY 29: Hope Warshaw
MAY 30: Wendy Jo Peterson
MAY 31: Ellie Krieger

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 by Mona Talbott  Dive right into these 50 recipes, plus variations, for making the ultimate comfort food.