Mediterranean Diet Outline by Mayo Clinic reposted by Ruth Paget

Mediterranean Diet Outline by Mayo Clinic reposted by Ruth Paget

The following outline of the Mediterranean Diet by the Mayo Clinic in Minneapolis, Minnesota describes a meal plan that 

-is delicious

-good for you

-easy to follow in Salinas, California

-good for the economy of the Monterey County region

Mediterranean Diet Outline

I continue to follow the Mediterranean Diet for all the reasons above.

I began eating Greek and Middle Eastern food in Detroit, Michigan where I grew up.  I began eating French Mediterranean food when I lived in Paris.  When I lived in Wisconsin and Virginia. I began preparing Spanish food, which was very fashionable in the 1990s due to the Olympics held in Barcelona. When I moved to California, I added Italian cooking to my repertoire and regularly order from Gino’s in my neighborhood in Salinas.

I can say with 100% accuracy that eating this way has made me a happy middle aged blogger and writer.

Living in Salinas, California  makes it easy to maintain this dietary lifestyle at home and in restaurants too.

Regional tourists can surely find restaurants and fresh produce at markets for an agritourism mini vacation in California focused on Mediterranean food.

Note:  Rsteban Restaurant at the historic Casa Munras in downtown Monterey serves Spanish food and serves tapas on the patio and Nick the Greek just opened up.

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Ancient Western Civilixation Games Background by Ruth Paget

Ancient Western Civilization Games Background by Ruth Paget

Ruth Paget has collected her blogs about Egypt, Greece, and Italy as a background for her ancient Western civilization games.

These blogs follow and contain several ideas for learning about Egypt, Greece,and Italy in Salinas, California.

*Egypt

-Visiting the Papyrus Museum in Syracuse on the Island of Sicily in Italy

https://ruthpaget.blogspot.com/2014/11/papyrus-museum-syracuse-italy.html?m=1

-Visiting the Egyptian Museum in San Jose, California

https://ruthpaget.blogspot.com/2015/03/egyptian-museum-san-jose-california.html?m=

*Greece

-Enjoying Feta Omelets

https://ruthpaget.blogspot.com/2024/01/feta-omelets-at-agora-restaurant-by.html?m=1

-Visiting Knossos on the island of Crete in Greece

https://ruthpaget.blogspot.com/2018/09/knossos-greece-island-of-crete-visiting.html?m=1

-Visiting Chania and Samaria Gorge on the island of Crete in Greece

https://ruthpaget.blogspot.com/2018/09/chania-and-samaria-gorge-visiting-world.html?m=1

-Greek Grape Leaf Recipes

https://ruthpaget.blogspot.com/2025/11/greek-grape-leaf-recipes-reposted-by.html?m=

-Visiting Athens - the Plaka and Parthenon

https://ruthpaget.blogspot.com/2025/11/greek-grape-leaf-recipes-reposted-by.html?m=1

-MENSA Greek Myth Activities

https://ruthpaget.blogspot.com/2025/06/mensa-book-review-writing-for-kids.html?m=1

-Having Fun at Greek Home Parties

https://ruthpaget.blogspot.com/2012/03/honorary-maid-of-athena.html?m=1

-Introducing Greek Culture to Florence Paget

https://ruthpaget.blogspot.com/2018/01/savvy-mom-ruth-paget-takes-juilliard_22.html?m=1

-Preparing Greek Food at Home

https://ruthpaget.blogspot.com/2018/06/greek-meal-preparation-with-juilliard.html?m=1

-Driving Crete

https://ruthpaget.blogspot.com/2018/09/driving-around-crete-exploring-greeces.html?m=1

-Greek Festival - 1

https://ruthpaget.blogspot.com/2019/05/greek-festival-pointers-from-monterey.html?m=1

-Greek Festival - 2

https://ruthpaget.blogspot.com/2019/05/greek-festival-pointers-part-2-by-savvy.html?m=1

*Italy

-Verona and Its Roman Arena

https://ruthpaget.blogspot.com/2012/09/veneto-italy-verona.html?m=1

-Fiesole

https://ruthpaget.blogspot.com/2018/07/touring-hilly-fiesole-outside-florence.html?m=1

-Taormina

https://ruthpaget.blogspot.com/2014/11/sicilian-car-stories.html?m=1

-Vicenza - Eating a Venetian Lunch

https://ruthpaget.blogspot.com/2012/09/veneto-italy-vicenza-2.html?m=1

-Eating an Ancient Roman Meal

https://ruthpaget.blogspot.com/2015/03/ancient-roman-dining.html?m=1

For reference on the ancient Western Civilization Games, click the link below:

https://ruthpaget.blogspot.com/2026/03/ancient-western-civilization-games.html?m=1

Note: For Greek meals for take-out, Woody’s at the Airport serves Greek salads and Nick the Greek in Monterey is now open for business.

Posted by Ruth Paget, author Eating Soup with chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Vietnamese Chicken Noodle Soup from Saigon Noodle in Salinas, California by Ruth Paget

Vietnamese Chicken Noodle Soup with Jalapeños (optional) from Saigon Noodle in Salinas, California by Ruth Paget 

I view the chicken with rice noodle soup at Saigon Noodle in Salinas, California as a tonic recharge when I eat it mid-week, especially if I add in sliced, fresh jalapeño peppers that come with the dish one the side as an add-in item. 

The defatted, chicken bone broth comes in a quart-size container while the cool rice noodles and pulled chicken breast come in a large delivery bowl. The rice noodles take up 2/3 of the delivery bowl while the chicken breast takes up 1/3 of the delivery bowl. Optional add-ins come in a separate bag. 

The add-in items I use include: 

-lemon quarters to squeeze lemon juice into the soup 

-Thai basil leaves that are still attached to stems. I remove the leaves and tear them in half so their oil will come out and place them in the soup. Thai basil has a lemon-pepper flavor unlike its Italian basil cousin that has a savory not tangy flavor. 

-sliced, fresh jalapeño peppers. I eat these with mouthfuls of rice noodles and chicken breast to cut down on the stinging, heat. 

Other items that come in the add-in bag that other family members eat include: 

-sriracha sauce 

-soy sauce 

-fresh bean sprouts 

-sometimes Sichuan pepper corn oil with pepper corns still in the sauce (You might have to order this separate.) 

I prefer eating chicken thigh meat, but I recognize that white breast meat has two important nutrients with less fat that I should eat: protein and selenium. Selenium promotes thyroid wellness. (See the following selenium guide from the National Institutes of Health for further information: https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/)

Fresh jalapeño peppers have a citrus flavor and a pleasant crunch when you get past the heat. Their nutritional value is high in Vitamin C and capasaicin. These nutrients promote immunity. (See the following website for information: https://www.webmd.com/food-recipes/health-benefits-jalapenos)

If you are not allergic to chile peppers, the Vietnamese chicken noodle soup with added jalapeños is very healthy. It is simply seasoned with salt and white pepper and delicious. 

I predict that Vietnamese chicken noodle soup is going to become as popular as pizza and tacos on American dining room tables thanks to restaurants like Saigon Noodle in Salinas, California. 

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Vienna Coffee Games and Darjeeling: The India Tea Game

Does Coffee Reduce Cancer Risk Article reposted by Ruth Paget

Coffee Consumption Appears to help Reduce the Appearance of Colo-Rectal Cancer according to the following study by the University of Southern California:

https://today.usc.edu/new-study-links-coffee-consumption-to-decreased-risk-of-colorectal-cancer/

I love coffee, but I am still limiting myself to one cup of good coffee in the morning to try and stay with my three meals and no snacking meal plan that is now a Californian Diet of Italian, Asian, and Mexican food.

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Vienna coffee game.

German Spent Grain Bread Recipe reposted by Ruth Paget

German Spent Grain from Beer Making Bread Recipe (Biertreberbrot) follows:

https://www.thespruceeats.com/spent-grain-bread-recipe-1447221

This basic recipe can probably be modified for pizza dough, donuts, and buns as well.

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Gambrinus Beer Game

Chiles as Infection and Cancer Fighters Article Reposted by Ruth Paget

Chiles as Infection and Cancer Fighters Article reposted by Ruth Paget

I have always eaten spicy red and green chile peppers for their Vitamin C content and Vitamin A content for red chile peppers.  Vitamin A is good for your eyes while Vitamin C promotes immune function.

The article below details their antioxidant content which removes free radicals that may cause cancer from the body:

https://wmmc.com/chili-peppers-the-superfood/#:~:text=Fighting%20Infections,absorb%20the%20iron%20it%20contains!

If you like chile peppers you can usually find these in supermarkets and at the Farmers Markets in Salinas,  California in abundance.

Note: This Mayo Clinic Group Interview below is all about eating to prevent cancer;

https://mcpress.mayoclinic.org/nutrition-fitness/a-cancer-fighting-diet-managing-symptoms-and-food-safety/

Note: National Institutes of Health examination of antioxidants in chile peppers:

https://pmc.ncbi.nlm.nih.gov/articles/PMC6274000/

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France

Candy Haul at the Market at Pebble Beach, California by Ruth Paget

Candy Haul at the Market at Pebble Beach, California by Ruth Paget

My husband Laurent, daughter Florence Paget and I went out to Pebble Beach, California after a dinner at Woody’s at the Monterey Regional Airport.

Laurent went candy shopping at the Market and bought Monterey Bay Saltwater Taffy candy, French egg white, almond and honey nougat made by Cartier, blood orange lozenges candy, and a decaf latte for me.  I consider lattes caffeine candy.

The cool breeze off the water and through the forest felt great after our weeklong heat wave in Monterey.

The candy is all good and will be doled out over upcoming weeks.  They are all good souvenir items, too.

This was a fun Salinas night out on the Monterey Peninsula.

Note: This study from the University of Southern California suggests that coffee consumption lowers the risk of colorectal cancer

https://today.usc.edu/new-study-links-coffee-consumption-to-decreased-risk-of-colorectal-cancer/

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Persepolis - an Iran graphic novel recommendation by Ruth Paget

Persepolis a graphic novel memoir about life of child in Iran by Marianne Satrapi is certainly an a propos read right now.  This graphic novel was made into a film as well.

Persepolis is intended for young adult readers, especially those interested in careers in politics or diplomacy.

The Amazon link to Persepolis follows:

https://www.amazon.com/Persepolis-Childhood-Pantheon-Graphic-Library/dp/037571457X/ref=mp_s_a_1_1?crid=AMFKEVXTGT0R&dib=eyJ2IjoiMSJ9.wxlF-a_sujIpqm_vp8M1LSCiDNL9URaC7VGf578QI9_bCOycXHx-UNA3MLxfXBt6gFOjjFDlHZbM0cOIZoInMckM7ripIbnL0OgIN3MS_JPLOzGc3KQvB85t8glRhjp9HdvvXDSbTSQcIq1aIk8PEXwAuPwHyz_D102xeMIEaNETEzaejU-gbCQFd_tp5pCkh1NGjsztGYnTFxU1XfCmJg.CKneTe0eXridHsJHL2b-rdePbqtMHj-sroWYJ7iXzJA&dib_tag=se&keywords=persepolis&qid=1774019962&sprefix=persepolis%2Caps%2C233&sr=8-1

By Ruth Paget, author Eating Soup with Chopsticks and marrying France and developer of the Novgorod and Bento War Games

Pyongyang:A Journey to North Korea by Guy De Lisle recommendation by Ruth Paget

The graphic novel Pyongyang: A Journey to North Korea by Guy De Lisle recounts a tale of military parades and starvation in the film on paper format of a graphic novel.

This graphic novel is tended for a young adult audience, especially for young people who would like to pursue careers in politics or diplomacy.

The link to the Amazon entry follows:

https://www.amazon.com/Pyongyang-Journey-North-Guy-Delisle/dp/1770463372/ref=mp_s_a_1_1?crid=14WQQC14J946R&dib=eyJ2IjoiMSJ9.9AeP2czX5p7xTapgiBtu48uWE8PkEhbo1Sq-JROUxOscLglPCM7br9qmMLmnn3Z_ibWxuEmpkTexGEFXze8X-60_NNZfvhKQzvdyl24b2_IqqzooMM66gC8McdYVsD_9INmYSmLh87uFUGfeLuaVwb_u3NKGPBVNgtjVhXeQiPqksScwLSLJtlP8tjdJYJ3aUfa0hOvkFQKDVrLmy8Ijhg.uXeq8Yhk0bzwUas_jsORimgVkp-eUnjQe5HvX4IxZqU&dib_tag=se&keywords=pyongyang&qid=1774019386&sprefix=pyongyang%2Caps%2C212&sr=8-1

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Black Potatoes book about the Irish Potato Famine -Young Adult Book Recommendation posted by Ruth Paget

Black Potatoes by Susan Campbell Bartolettii writes about The Great Potato Famine in this book about the exodus of many Irish people to the US to escape death by starvation.

While the potatoes died, wheat flourished and was shipped to England Campbell-Bartoletti writes.  This fact makes The Blsck Potatoes compelling reading, especially for teens interested in entering politics and diplomacy as careers.

The Amazon link to this book follows:

https://www.amazon.com/Black-Potatoes-Story-Famine-1845-1850-ebook/dp/B00LRI90PK/ref=mp_s_a_1_1?crid=31ZJCYWBN9J0D&dib=eyJ2IjoiMSJ9.pHPXydK0uhhJx5E6yt7S7jcExHfMLIPnzqCVe_7Ck1RpF9CheIz1pJFWCr-qa-UERZdXmpj5DMFMMuS-C-y3ygWBsgzotWAEeAB3tbOS0Ci3nV_Hys2_8J_18l_VEwfd0hx5JX20mteja_x2iPO0clCAHZwpdlzRS2zwRjsMObVB8JnP5NBM53fffYTwHpLhKNFQ83zJLR0knluHP61vTg.MLIAanAMNk7ufaXlnLXLATvLZVp-valmnpDOx4pNmr8&dib_tag=se&keywords=black+potatoes+book&qid=1774016738&sprefix=black+potatoes+book%2Caps%2C245&sr=8-1

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Earthquakes and Faults in Monterey County California reposted by Ruth Paget

The US Geological Survey has a detailed website about earthquakes and faults in Monterey County California on their website below:

https://www.usgs.gov/maps/faults-and-earthquakes-monterey-bay-region-california

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Vauban and La Perouse French Culture Games

Flood Warning Information for Monterey County reposted by Ruth Paget

Flood warning information for Monterey County is available on the website below:

https://www.countyofmonterey.gov/government/government-links/water-resources-agency/programs/flood-warning-alert/alert-flood-warning-system

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Vauban and La Perouse French Culture Games

Wildfire Prevention Information for Monterey County reposted by Ruth Paget

The County of Monterey has a website devoted to wildfire hazard zones and notification information, which I have listed below:

https://www.countyofmonterey.gov/Home/Components/News/News/7573/18?arch=1&npage=55

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Vauban and La Perouse French Culture Games

Tsunami Information for Monterey County reposted by Ruth Paget

The County of Monterey has put together information on tsunamis and how they could affect the coastal region.  This is very interesting reading and provides information on the alert system:

https://www.readymontereycounty.org/prepare/tsunamis#:~:text=The%20entire%20coastal%20area%20of,are%20highly%20susceptible%20to%20tsunamis.

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Vauban and La Perouse Games on French Culture

Information Data and Society at SJSU reposted by Ruth Paget

San Jose State University announces its new combined major of Information Data and Society. which includes AI in its coursework.

Details about this new major at San Jose State follow:

https://mail.google.com/mail/mu/mp/465/#cv/priority/%5Esmartlabel_personal/19d03207bbec8f84

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and Eating Soup with Chopsticks and developer of the Novgorod and Bento War Games

UChicago Press Book Release: Bicentenniel - a history of 1970sreposted by Ruth Paget

The University of Chicago Press has just released Bicentenniel about the revolutionary history of the 1970s by Marc Stein.  Bicentenniel refers to the 250th anniversary of the United States in 1976.

Details about the book follow:

https://mail.google.com/mail/mu/mp/465/#cv/priority/%5Esmartlabel_promo/19d00f005ef9dd37

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Author Yiyun Li is the 2026 Berlin Family lecturer at UChicago reposted by Ruth Paget

Yiyun Li will spray at three lectures at UChicago as part of the Berlin Family Lectures.  Zoom attendance is possible for people who cannot attend in person.

Lectures occur on March 31, April 7, and April 14, 2026.

Details about this event follow:

https://mailchi.mp/uchicago.edu/invitation-humanities-day-on-october-5865889?e=cef015051e

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Salinas Surf and Turf Dinner at Pub's in Salinas, California by Ruth Paget

Salinas Surf and Turf Dinner at Pub’s in Salinas, California by Ruth Paget 

My husband Laurent, daughter Florence Paget, and I went out for a Salinas surf and turf meal at Pub’s in Salinas, California that was reliably great. I love eating at the oldest bar in Salinas. 

We began our meal with an order of deep-fried Monterey Bay calamari. The squid was lightly coated and came with a creamy, chipotle-mayonnaise dipping sauce. This was the delicious surf part of my meal. 

We all ordered steaks for the turf part of our meal. Florence and I ordered the flatiron steaks while Laurent had the filet mignon with shrimp scampi special. 

All the steaks came with an appetizer salad. The salad was crisp romaine lettuce like you would expect to eat in a top-notch steak house. I ate Thousand Island dressing with my salad made with ketchup-mayonnaise and pleasantly sour, house-made pickles. That was a refreshing break after eating the delicious calamari. 

I ordered my steak medium rare and it came out perfectly cooked and a little salty, the way I like steak. 

I chose to eat tiled, scalloped potatoes made with sharp cheddar cheese as my potato option. This tasty side is something I would eat as a vegetarian meal during the week. 

Steamed vegetables coated in butter rounded out the steak platter. Carrots, celery, and zucchini made up the vegetable selection when we went, but they can change with the seasons. The vegetables had a slight, sugary flavor letting you know they were fresh and at their peak ripeness. 

We brought our own bottle of wine to go with the steaks – a Mayard Châteauneuf-du-Pape La Crau de ma Mère produced in the Rhône River Valley by Avignon, France. The wine was six years old and excellent with steak. (The corkage fee at Pub’s is $20 – very reasonable, if you drink your entire bottle.) 

For a really great seafood and steak dinner in a country town, Pub’s in Salinas, California has been a number one option since its opening in 1901. 

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Portable, Battery Operated Fans for Hot Weather Car Waiting reposted by Ruth Paget

It’s supposed to be 89 in Salinas, California today.

For people doing delivery and other driving fleet work, I thought portable, battery operated fans might be useful to stay cool while waiting for assignments or trying to cut down on AC use while driving.

Walmart has a good selection and two locations in Salinas and one in Marina:

https://www.walmart.com/browse/home-improvement/battery-operated-fans/1072864_133032_1231458_1230511_3882908?adid=222222222285457627962_101114166_189154538570_23625811341&wl0=&wl1=g&wl2=m&wl3=799457721965&wl4=pla-2461816942250&wl5=9031879&wl6=&wl7=&wl8=&wl9=pla&wl10=554347038&wl11=online&wl12=5457627962_101114166&veh=sem&gad_source=1&gad_campaignid=23625811341&gbraid=0AAAAADmfBIpCQkpRBrq-DWH051YxvzN54&gclid=CjwKCAjw1N7NBhAoEiwAcPchp6uAjdwqQepBZzVl_v5sic9aqWBaac9gJp5DTeG3rllY5ysdacJ90xoCj0YQAvD_BwE

Target, Ace Hardware, and Amazon probably carry these items as well.

Reposted by Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games

Quarter 2 Sales Drivers for Salinas and Monterey County California by Ruth Paget

Quarter 2 Sales Drivers for Salinas and Monterey County California by Ruth Paget 

Quarter 2 (Q2) sales drivers for the period April 1 to June 31, 2026 in Salinas and Monterey County California feature many national sporting playoffs and championships that can generate bar-restaurant sales as well as supermarket and market sales for home-based celebrations. Merchandise, sponsorships, and concessions bring in big money from sports, if managed well.

A preliminary list by month of events follows: 

April: 

-Easter – April 5 

-Earth Day – April 22 

-Hidden Hills Hoedown – April 19 

-ComicCon Salinas (Spreckels) – April 22 

-NHL Playoffs start – April 18 

May: 

-Kentucky Derby – May 2 

-Quilt Show Pacific Grove – May 1 

-WNBA Playoffs start – May 8  

-Cinco de Mayo - May 5

June: 

-NBA Playoffs start – June 3 

-Wimbledon begins – June 29 (their signature dish is strawberries and cream) 

-World Cup Soccer - beginning June 11

Ongoing: 

-Spring releases of books

-Major League Baseball

-LA ComicCon – November 30 to December 1 

-Room Air Conditioner Sales

-Fan sales

-time to get a personal gardener to clear out weeds and get the garden tidy

-spring is time for pet grooming and making sure shots and insurance are up to date

-In the South, people do laundry for other people as a gig job.  clothes can dry on lines in Spring.

-Spring is time to contact a cleaning company to set up spring cleaning

-start pricing educational toys for the holidays at Thinker Toys in Carmel

-set up landscaping services for summer

I used to do sports rallyes to watch basket games when I live in Chicago. It was easy for me to buy Greek food so I put together many Greek buffets.  My sports rallye blog follows:

https://ruthpaget.blogspot.com/2019/01/the-chicago-bears-rallye-game-sports.html?m=1 

*Catch up on vaccinations

Note: Nick the Greek Restaurant has opened in Monterey on Alvarado Street recently, if you would like to try some Greek food sports buffets too. Demetra in Marina and Carmel also serves Greek dishes.  Woody’s also has fried calamari and Greek salads for adding Mediterranean flair to sports night.

By Ruth Paget, author Eating Soup with Chopsticks and Marrying France and developer of the Novgorod and Bento War Games