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Stock Your Pantry the MED Way

Photo: USDA Flickr

The Mediterranean way of eating emphasizes a lot of fruits and vegetables. There are a variety of options to achieve this goal.

Fresh fruits and vegetables choices change throughout the year based on growing season. But, many of these same foods are available in frozen, canned, or dried forms year around. Look for plain frozen fruits and vegetables without added flavors or sauces. Choose canned products without added salt for vegetables or canned in their own juice for fruit. Dried fruits can be eaten as is or can be rehydrated.

Fresh or frozen fish options are few in some locations. But canned tuna or salmon, packed in water or olive oil, are good choices.

Don’t have fresh herbs? There are many dried herbs available to use instead. A general substitution is 1/4 teaspoon dried ground = 1 teaspoon dried whole/crumbled = 1 tablespoon fresh chopped.

If certain foods are not available in your local grocery store, ask the manager to order the item. You may not be the only person looking for it and it could become a regular item on the shelf.

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About Karen Blakeslee

The Rapid Response Center was formed in 1995 as a resource for Kansas State University Research & Extension Agents. Resource topics included Food Science, Human Nutrition, Food Service, Textiles, Home Care and other consumer topics. Since that time, the Center has grown to be of valuable assistance to Kansas State University Extension Specialists in those areas.

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