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Fresh Fridays

Hello Hannah,


This January, we’re inviting all of our readers to participate in a fun healthy eating and cooking challenge. Whether your goal is to cook more often at home, eat a more climate-friendly and sustainable diet, incorporate more fruits, vegetables, and whole grains into your meals, or dip your toes into plant-based eating—we’ve got you covered.

How the 2023 January Challenge works:


Choose one of our 4-week meal plans — Mediterranean, Vegetarian/Vegan, or Whole Grains—and start following the plan on Monday, January 9th. You’ll get 4 weeks of breakfast, lunch, and dinner recipes that are simple, affordable, delicious and healthy. 



Want to enter for a chance to win prizes? Post updates on Instagram—a picture of something you cooked from the meal plan, a progress update, a review of a recipe—and tag @oldways_pt for a chance to win a prize. Each week of the challenge, we will randomly select one Instagram post and send the author a $50 Visa gift card!

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Spicy Salmon

You can, of course, use this fragrant marinade with just about any kind of seafood, but the flavors work especially well with salmon. Include one cup of cooked farro (shown here) or brown rice per serving.


Oldways recipe and photo.

Banana Millet Porridge

Millet is an an important African heritage grain that can be eaten at every meal. Try this porridge as a satisfying and healthy breakfast option. Pre-soaking the millet overnight, or at least for a few hours, is recommended to give the porridge a creamier texture. 


An Oldways recipe and photo.

 

Chana Masala

Chana (also known as chickpeas) are beloved in Indian cuisine. This plant-based pantry-friendly recipe tastes even better the next day after the flavors have time to mingle.



An Oldways recipe, courtesy of Madhu Gadia

Mediterranean Diet named Best Diet of 2023

U.S. News & World Report just named the Mediterranean Diet the Best Diet of 2023. And the even better news is – this eating pattern shows up in many traditional cultures around the world. Get started today and learn about heritage diets from around the world.


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Visit the world's most biodiverse country!

From exploring, eating local cuisine & dancing on the beach—we have a dreamy Costa Rica getaway in store for you!

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Stay in touch on social media to make every day Mediterranean!
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