olives, feta cheese and oregano. A few splashes of extra virgin olive oil, balsamic vinegar and fresh lemon replace elaborate dressings. • ake meat a side. Slice into stir-fry or add small cubes into M whole wheat pasta with vegetables, like artichoke hearts, marinated mushrooms, and roasted red peppers. Meat shouldn’t dominate your plate. • tart with breakfast. Foods full of fiber and protein such S as fruits, granola and Greek yogurt will help jumpstart your metabolism and keep you full until lunch. • at more fish! Tuna, salmon and sardines are rich in E omega-3 fatty acids and heart-healthy options. Grilled, sautéed or baked…the possibilities are endless. • ry the vegetarian option. A few times each week, build a T meal around beans, grains and vegetables. A hearty chili, soup or stew with a side salad is an easy way to incorporate everything together. • now your “good fats.” Fat is not always the enemy. Good K fats such as extra virgin olive oil, nuts, olives and avocado can actually benefit you. • njoy dairy in moderation. Try Greek yogurt in place of sour E cream and select cheeses that are fresh and not processed. and drizzle with reduced balsamic vinegar if you want a unique flavor pop. i Want to spend More tiMe With MY FaMilY and Friends. The modern day dinner table is full of distractions. Cell phones and TV have replaced “tell me about your day.” One of the unique benefits to creating a meal centered on Mediterranean ingredients is the ability to create a meze-tapas meal that encourages interaction and conversation. Putting down small plates of simple prepared dishes will have you passing different dishes, trying different combinations and using food as a catalyst for catching up and chatting. Olives and Antipasti from the KeHE Deli program can be at the heart of this culinary experience. KeHE offers brands, such as Divina and DeLallo, whose reputation for superb quality, authentic taste and traceability is unrivaled in the marketplace. Olive varietals and mixes such as the Greek Kalamata and Greek Olive Mix are produced according to centuries-old methods: hand sorted and naturally cured to preserve the delicate taste of each olive. Hand-stuffed Mt. Athos olives are delicate and buttery filled with classic crowd• njoy the fruits of your labor! Finish your day with a sweet pleasing ingredients such as garlic cloves, blue cheese, feta E treat – fresh fruit. Top with fat-free whipped cream or grill cheese and almonds. Mediterranean Goes Mainstream Hummus was introduced in the United States roughly 40 years ago and has only gained in popularity. It is made from cooked, mashed chickpeas, blended with tahini, olive oil, lemon juice, salt and various spices. The word hummus is an Arabic word meaning, “chickpea” and the complete name of the prepared spread in Arabic is hummus bi tahina, which means “chickpea with tahini”. Spelling of the word in English can be inconsistent. Among the accepted spellings are hummus, hummous, houmous, hommus, humos, hummos, and hoummos. Hummus is typically served as an appetizer and dip and scooped with flatbread. It is also served as part of a meza or as an accompaniment to falafel, grilled chicken, fish, or eggplant. Garnishes and toppings include chopped tomato, cucumber, coriander, parsley, caramelized onion, sautéed mushroom, whole chickpea, olive oil, hard-boiled egg, paprika, sumac, ful, olives, pickles, and pine nuts. Hummus is a very healthy dip alternative served with pita chips, tortilla chips, or crackers. Many times utilized as a staple of Mediterranean foods, hummus is often prepared to be served along with other dishes like falafel, kibbe, and tabouleh. As US consumers become more health-conscious, they are turning to hummus more and more instead of traditional dips. According to AC Nielsen’s latest 52 weeks ending July 7, 2012, the hummus category in US retail supermarkets has topped the charts with over $397.8M in sales and sustaining growth of 7.5% over the same time last year. 36 ~ Fresh Products 2013 - 2014 Annual Catalog