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heritage diets
HERITAGE DIETS

Your roadmap to a healthy and delicious way of life

Recipes and healthy eating tips inspired by African, Asian, Latin American & Mediterranean traditions

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Culinary travel
Culinary Travel

Culinary travel tours that feed your soul

See the world through the eyes of a chef on our guided adventures around the world.

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Whole Grain Academy
Educational programs, resources, and recipes

This Spring the Whole Grain Academy is in Session

Join us for a one-day virtual grain school featuring a variety of educational webinars on hot topics in whole grains.

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Oldways Cultural Food Traditions
Oldways Cultural Food Traditions
EXPLORE HERITAGE DIETS

Eating inspired by the rich culinary histories
of cuisines around the globe

Oldways Cultural Food Traditions
The Mediterranean Diet is a time-tested way of eating based on the traditional, healthy foods of the communities that surround the Mediterranean Sea.

Mediterranean Diet
Oldways Cultural Food Traditions
The African Heritage Diet reflects the four regions of the African Diaspora: Continental Africa, the American South, the Caribbean, and Latin America.

African Heritage Diet
Oldways Cultural Food Traditions
Asian Heritage Diets throughout East, Southeast, and South Asia share a common foundation of vegetables, spices, fruits, rice, and legumes.

Asian Heritage Diet
Oldways Cultural Food Traditions
The Latin American Heritage Diet is influenced by the traditional foods and flavors of the Spanish, Portuguese, African, and Indigenous people.

Latin American Heritage Diet
Oldways Cultural Food Traditions
Cultures around the world rely on vegetables, fruits, whole grains, legumes, and herbs to bring great flavors, colors, and nutrition to daily meals.

Vegetarian & Vegan Diet
Oldways Cultural Food Traditions
Food is the true gift of heritage. Heritage diets are a time-tested roadmap for embracing taste, nourishment, sustainability, and joy.

Traditional Diet Recipes
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Culinary Travel

Unforgettable cultural & culinary experiences

Oldways culinary tours are unforgettable. They’ll feed your soul, nourish your mind, and delight your palate.

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The presentation at lunch on the first day was worth the cost of admission alone.”
Traveler to Sicily, Italy
FROM OUR BLOG

Latest blog posts

Spring Clean Out Your Fridge
Apr 11 2025

Spring Clean Out Your Fridge…And Use Those Odds and…

As the weather gets warmer and warmer, the urge to engage in some spring cleaning may… READ MORE
A diverse group of people gather around a kitchen island, engaging in food preparation and discussion, with ingredients displayed prominently.
Apr 10 2025

African Heritage Diet Can Improve Markers of…

Heritage diets from around the world offer a culturally relevant, nutritionally-dense,… READ MORE
Five Ways to Use These Five Spring Vegetables
Mar 31 2025

Five Ways to Use These Five Spring Vegetables

April showers bring May flowers – and easy-to-use, delicious spring vegetables! … READ MORE
Five Canned Food Categories
Mar 13 2025

What Can We Say? We Love These Five Canned Food…

Heritage diets stemming from the Mediterranean, Africa, Latin America and Asia have… READ MORE
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EVENTS & CLASSES

Discover the goodness of heritage diets

Oldways Cultural Food Traditions

Heritage Cooking Classes
Annual Celebrations

Annual Celebrations
RECIPES

Delicious & healthy recipes

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Mango Chili Relish

Salsa Tropical
Le Gruyère AOP Apple Pie Special Occasions

Le Gruyère AOP Apple Pie
Tomato Pie with Le Gruyère AOP

Tomato Pie with Le Gruyère AOP
Sweet Sorghum Porridge with Peanut Butter and Cinnamon Quick & Easy

Sweet Sorghum Porridge with Peanut Butter and Cinnamon
A casserole dish filled with melted cheese and rich sauce, showcasing a deliciously baked meal ready to serve. Special Occasions

Tartiflette
Spicy Stir Fried Greens with Peanuts Quick & Easy

Spicy Stir-Fried Greens with Peanuts

Greek Sorghum Bowl with Artichokes and Olives

Leek & Squash Einkornotto

Bulgur Burgers
Quick & Easy

Migas Con Huevos
Quick & Easy

Mexican Bean Dip
Staff Favorite

Herby Barley and Cannellini Bowl with Leeks and Mushrooms
View All Recipes
NEWS & MEDIA

Links for media & health professionals

Oldways Cultural Food Traditions
Oldways in the News

The latest news featuring Oldways

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Oldways Cultural Food Traditions
Official comments to Government

Our stance on current food issues and policy

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Oldways Cultural Food Traditions
Permissions & Reprints

How to use a photo, recipe, or resource from Oldways

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Oldways Cultural Food Traditions
Media Kit

All about who we are and what we’re accomplishing

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