The Oldways 4-Week Mediterranean Diet Menu Plan Shopping Lists

This set of shopping lists includes all of the ingredients you need to make the meals in The Oldways 4-Week Mediterranean Diet Menu Plan. Shopping lists are organized by meal, so feel free to mix and match. Try breakfast from day 1 with lunch from day 4 and dinner from day 20!

Pasta For Children Around the World

Pasta For Children Around the World is a colorful 50+ page curriculum for children and their parents or teachers. It includes lessons from all over the world (geography, agriculture, traditional dishes, and a healthy pasta dish from each country).

Pasta for All in Brazilian Portuguese

This is the Brazilian Portuguese translation of Pasta for All, a guide illustrating why pasta is the perfect food for families: it's delicious, is healthy, and is easy to make. The guide also explains, in everyday language, how nutrition science supports pasta's health benefits. The first edition of PASTA FOR ALL was developed in 2007, and was updated and reintroduced in Rome at World Pasta Day on October 25, 2011.
 

Pasta For All

Pasta For All is a guide created to illustrate why pasta is the perfect food for families: it's delicious, is healthy, and is easy to make. It also explains, in everyday language, how nutrition science supports pasta's health benefits.

12 Great Ways to Use Avocados

Avocados head the list of healthy fruits, although they’re often categorized as a vegetable since they taste so great in salads. Smooth, buttery, and needing nothing but a quick “nick and peel” to eat as a healthy snack, they contain “good” fats, are linked to reduced risk of chronic diseases, and 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. Here are twelve delicious ways to enjoy their creamy flavor and lovely color.

12 Great Ways to Use Spices

It’s a smart idea to find ways to flavor your food with spices, which provide both a regional and a cultural identity to whatever you prepare, along with many health benefits. Spices are made from the aromatic dried buds, flowers, fruits, seeds, berries, bark, and roots of plants. They can add both flavor and antioxidents to your food and help you wean your palate from salt, which many of us rely upon too much for its familiar flavor. Start with adding just a little spice (measure about ¼ teaspoon) to familiar foods and go from there.

Olive Oil 101

Olive oil has been the hallmark of the healthy Mediterranean Diet for over 2,500 years. It adds vibrant flavors and textures to Mediterranean foods
and is high in healthy, monounsaturated fats along with antioxidants. Simply drizzle it on cooked fish or vegetables, or use it as a dip for bread.
Vegetables roasted, grilled, or sautéed in olive oil are simply tastier – so you’ll find yourself eating more of them!

12 Great Ways to Use Walnuts

Walnuts are nutritious foods that complement a wide range of flavors. They contain a significant amount of alpha-linolenic acid (ALA), the plant-based source of omega-3 fatty acids, and provide protein, too. Plus, they’re easy to find everywhere. Get into the habit of adding them to grain dishes, tossing them along with fresh herbs into salads, sprinkling them on pasta, grinding them to make delicious dips and spreads, and pairing them with vanilla, cloves and cinnamon in desserts. Download the PDF for some easy ways to use them in the kitchen.

 

12 Great Ways to Use Canned Tuna

Canned tuna is a great Mediterranean Diet food. It is rich in protein, low in fat and calories, and is an excellent source of essential omega-3 fatty acids, which science has shown to improve heart health and brain function. With a shelf life of over four years, canned tuna is also affordable and versatile. Here are 12 ways to easily incorporate this nutritional powerhouse into your daily meals.

 

12 Great Ways to Use Eggplant

A Mediterranean Diet staple, eggplant is loaded with vitamins and minerals. Naturally low in calories, this hearty, satisfying vegetable is a source of fiber and potassium. Since eggplant is extremely versatile and can be cooked in many ways, it’s easy to add this nutritious powerhouse to your diet.

 

12 Great Ways to Use…

Explore our collection of one-page resources designed to help cooks of all abilities discover new and easy ways to use popular Mediterranean Diet ingredients, such as avocado, Greek yogurt, hummus, eggplant, and more.