Load salads with nuts, cheese, dried fruit and olive oil based dressing.

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These days my pack is filled with a small container of olive oil, dried herbs, salt and pepper and fresh fruit rather than packets of dehydrated beans and rice or bags of quick-cooking oatmeal flavored with desiccated strawberries.

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As I watched the chef stirring tomato sauce and heard her saying "dried pasta, " "extra-virgin olive oil, " "Parmigiano cheese" and "salt-dried capers, " I began to envision a brighter future for my kitchen.

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' Ringo, happily chewing on a dried-out chunk of homebaked olive bread, pays no attention.

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Options run the gamut from sun dried tomatoes and roasted garlic to spinach to kalamata olive to mushroom and onion.

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The Mediterranean diet is characterized by a nutritional model that has remained constant over time and space, consisting mainly of olive oil, cereals, fresh or dried fruit and vegetables, a moderate amount of fish, dairy and meat, and many condiments and spices, all accompanied by wine or infusions, always respecting beliefs of each community.

UNESCO: Culture