The heart of summer has arrived, and with it, August produce! This month, foods like squash, corn, tomatoes, peaches and melons are on display at grocery stores and farmers markets and are ready to be enjoyed. Wondering what to do with all this produce? Whether your summers are spent exploring nature, sitting poolside or driving to an endless array of camps, there’s no better feeling than enjoying a meal with friends and family at the end of a long day. It’s time for a potluck!
Potlucks have long been a part of food history and gained their popularity in America during the early 1900s as a way to share the cost and effort of preparing meals for a large group of people. At Oldways, sharing meals with those we love is the foundation for our heritage pyramids, and is one of our favorite ways to incorporate traditional ways of eating. We believe a healthy diet includes the whole diet, especially highlighting the foods that are under-consumed yet vital for good health, such as whole grains, legumes, nuts, fruits and vegetables.
Fruit Salad Dressing with Extra Virgin Olive Oil
Fuel up on fruit salad! Fruits are a key part of the Mediterranean diet and provide a refreshing dish for your summer gatherings. This dressing is quick and easy to make, and a great way to add more fruits into the diet. Fruits are nutrient-rich and full of vitamin C, vitamin A and fiber.
We love adding seasonal variety into fruit salads for a potluck. Seasonal fruits are often more affordable and are at the peak ripeness, making them higher in nutrients – they are the perfect combination of tasty and good for you! This time of year, fruits like figs, peaches and melons are in season. Figs are a favorite across the Mediterranean, and a traditional dessert in the region.
Fruit salad tip: Try making the pieces of each of your fruit about the same size. Smaller pieces around ½ inch in size can be eaten with a spoon like a salsa, while larger pieces of 1 inch or more are best enjoyed with hands or a fork.
Jamaican Rasta Pasta
We love this main course dish any time of year, but it’s especially yummy to enjoy in the summer months. This recipe is courtesy of our African Heritage Diet, and the Jerk seasoning blend adds the perfect flavor punch to your dish. This recipe uses whole grain pasta, a regular feature on the Oldways table. Around one cup of cooked whole grains provides a good source of fiber and protein. Whole grains are rich in essential nutrients like iron, magnesium, and zinc.
Stuck on which whole grain pasta shape to pick? For this recipe we love penne or rotini, but feel free to get creative!
Peanut Sikil Pak
No potluck is complete without a dip! We love this version of Sikil Pak, as it uses peanuts to maximize both flavor and protein. Sikil Pak is a Mayan seed and nut dip enjoyed throughout Mexico and Central America, often served with whole grain corn tortilla chips.
Adding nuts to your meal is an easy way to get more healthy fats and protein. Dishes like this one allow for under-consumed foods to get a feature on the plate. Sometimes trying a new recipe or dish at a potluck is the key to finding a new favorite food!
Adobo-inspired vegetables
Adobo is a Filipino dish, typically made with chicken or pork, that is braised in a sweet-and-sour vinegar sauce. Vegetables are at the base of the Asian Heritage Diet Pyramid and play a central role in all meals. This potluck-ready dish is a fun way to share some of your favorite August vegetables and incorporates the Asian diet practice of enjoying food with gratitude and being present to savor the flavors of a dish.
Quinoa black bean and corn salad
This quinoa salad blends two summer favorites – tomatoes and corn – to make a tasty and pretty addition to your plate. Summer salads are always a hit, and we love that this one is both vibrant and full of plant-based proteins for your gathering. One of the first steps to get started in our Latin American Heritage Diet is by adding the “Three Sisters”: corn, beans and squash. This salad features two out of the three and is a great way to familiarize yourself with the delicious flavors of Latin American cuisine.
Whether you’re gathering around a table, a park bench or the beach, there’s no wrong place to bring together food and friends. Embracing heritage diets can help us rediscover the joys in eating while also adding under-consumed foods to the plate. It’s the whole diet, and those we are surrounded with, that make the habit into a lifestyle.
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