Eating Mediterranean foods is very popular in the U.S. today. There are some simple steps to follow to "eat the Mediterranean Way". These are:

1. Eat foods that are unprocessed - Choose fresh fruit or vegetables as snacks instead of packaged bars.

2. Choose whole grains-Look for the words 100% whole wheat on ingredient lists or other whole grains like quinoa, oats, rice, rye, barley and corn.

3. Use beans, nuts and seeds as sources of protein. For meats, choose lean meats and limit serving sizes to 3 ounces.

4. Eat a variety of many colorful fruits and vegetables.

Serves 64 carrots cut into 1" pieces1 large onion, diced2 tablespoons olive oil½ teaspoon dried oregano½ teaspoon dried basil¼ teaspoon Greek seasoning¼ teaspoon dried rosemary4 tablespoons tomato paste2-15 oz. cans cannellini (white beans)4 cups low-sodium chicken stock4 cups fresh spinach1. Sauté carrots and onion in olive oil on medium heat until soft.2. Add remaining ingredients and simmer for20 minutes or until liquid is reduced and slightlythickened. Add spinach and simmer for 5 minutes.