Ever since our wonderful conversation with Dr. Annie Fenn from Sardinia, I’ve been thinking a lot about the barriers that keep us from gathering more often. Our busy, independent American lifestyle certainly plays a role. And honestly, inviting people over can sometimes feel intimidating. What do I cook? Do I have enough time? Will it feel effortless enough to actually enjoy?

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But let’s be honest… entertaining can also feel stressful.

That’s why this week we’re keeping things SIMPLE.

These easy Mediterranean-inspired appetizers are minimal cook (or no-cook!), full of flavor, and perfect for Memorial Day weekend, so you can spend less time in the kitchen and more time enjoying the people around you.

And if you’ve been thinking about joining our Fully Mediterranean community, this is the perfect time. 🎉

If you become a paid subscriber in May, you'll receive our FREE ebook, Mediterranean Eating Made Simple: Recipes for Everyday Meals and Easy Entertaining. You’ll also get full access to our recipe library, meal plans, past Substack Lives, expert Mediterranean nutrition guidance, and ongoing support.

Join for just $60/year (37% off) or $8/month 👇🏻

Join Here

Shrimp Salsa

Get the recipe

Texas Cowboy Caviar

Get the recipe

Get the recipe

We hope you and your loved ones have a wonderful Memorial Day Weekend!

Cheers!

Pam & the Team

In our recent Substack Live, Pam chats with Annie Fenn, MD (from Brain Health Kitchen). She tunes in live from Sardinia to discuss what people in Blue Zone regions actually do differently — and how we can realistically apply those lessons in modern American life.

Because unfortunately, most of us can’t pack up and move to a Blue Zone village in Sardinia (even though it’s a dream of ours!)

And that’s not really the goal anyway.

The goal is to borrow the principles that help people thrive — more movement, more connection, more purpose, more home cooking, more slowing down — and find realistic ways to bring them into modern everyday life.

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.Makes 4 Servings

Ingredients

Cucumber Slices

• 1-2 English cucumbers

• Everything But The Bagel seasoning

Bang Bang Sauce

• 3 tablespoons peanut butter

• 2 tablespoons soy sauce, or to taste

• 2 tablespoons rice wine vinegar

• 1 teaspoon green onion

• 1 clove garlic, minced

• 2 teaspoons minced fresh ginger

• 1/4 teaspoon hot pepper oil or 1/2 teaspoon red pepper flakes

• Water (for thinning)

Soy Dipping Ginger Sauce

• 1/4 cup low-sodium soy sauce

• 2 tablespoons rice wine vinegar

• 1 tablespoon finely grated ginger

• 1 tablespoon chopped green onion

• 1 medium garlic clove, minced

• 1 teaspoon sugar

• 1/2 teaspoon sesame oil

Instructions

Cucumber Slices

1. Slice the cucumbers and arrange them on a serving plate.

2. Sprinkle generously with Everything But The Bagel seasoning.

Bang Bang Sauce

1. Place the peanut butter in a medium microwave-safe bowl and heat until softened, about 30 seconds to 1 minute.

2. Whisk in the soy sauce, rice wine vinegar, green onion, garlic, ginger, and hot pepper oil or red pepper flakes.

3. Add water a little at a time until the sauce reaches your desired consistency.

4. Transfer to a small serving bowl and serve alongside the cucumbers.

Soy Ginger Dipping Sauce

1. Add all ingredients to a small bowl and whisk until fully combined.

2. Transfer to a serving bowl and serve with the cucumber slices.

Notes

• These dipping sauces also pair well with carrots, snap peas, bell peppers, or other fresh vegetables.

• Store leftover sauces in an airtight container in the refrigerator for up to 4-5 days.

• For best texture, store cucumber slices separately and assemble just before serving.

Download & Print the Recipe

Everything But The Bagel Cucumber Slices With Dipping Sauces

406KB ∙ PDF file

Download

Download

We’ll be talking about practical ways to bring Blue Zone principles into real life — in a way that feels sustainable, joyful, and delicious.

Mark your calendars — we can’t wait to see you there!

Paid subscribers, join us LIVE tomorrow at 12:00 pm MT/1:00 pm CT/ 2:00 pm ET.

📍 Substack Live (Paid Subscribers Only)
🗓 May 18, 2026
⏰ 12:00 pm MT/ 1:00 pm CT

Not a paid subscriber? Join now so you don’t miss out!

Subscribe now

I would love for you to join me this Wednesday, May 20, at 2:30 PM at Thompson + Hanson for The Art of Mediterranean Living: From Garden to Table (Sign up HERE).

I’m especially excited to partner with Thompson + Hanson in their beautiful nursery on West Alabama. We’ll begin the afternoon by selecting seasonal herbs to plant and take home with guidance from the Thompson + Hanson garden experts, and then move into a cooking and tasting demonstration inspired by Mediterranean living.

We will feature three Mediterranean herb recipes that are simple, fresh, and perfect for summer entertaining:

Green Goddess Herb Dressing

Packed with fresh herbs like parsley, basil, and mint, this bright and creamy dressing is full of flavor, antioxidants, and naturally anti-inflammatory ingredients. It comes together in just 10 minutes and is wonderful on salads, grain bowls, and roasted vegetables.

Whipped Feta with Pistachios and Mint

An effortless appetizer that feels elevated but comes together quickly with the help of a food processor. Perfect served with warm pita, crisp vegetables, or as part of a mezze board. This will be your new favorite dip!

Sauce Vierge

Think of this as the ultimate “no-recipe recipe.” With fresh herbs, ripe tomatoes, olive oil, and lemon, this simple French sauce instantly elevates grilled fish, chicken, vegetables, grains, bruschetta, or beans into something special. Light, fresh, and herb-forward, it beautifully reflects the Mediterranean approach to cooking with seasonal ingredients.

I hope you can join me for what should be a beautiful and inspiring afternoon. Please let me know if you have any questions.

You can sign up HERE.

🗓️ Wednesday, May 20, 2026
⏰ 2:30 PM – 4:00 PM
📍 Thompson + Hanson Stone House, 3600 W Alabama St. Houston, Texas 77027

Warmly,
Pam

It’s also the season when many people start to feel a little off track—meals become less routine, schedules get packed, and healthy habits can slip to the side.

That’s exactly why May is the perfect time for a reset.

And this month, we have so much to support you.

Celebrate Mediterranean Diet Month With Us

• 📅 May 18th — Exclusive Substack Live with Annie Fenn, MD from Brain Health Kitchen, included with your paid subscription.

  You won’t want to miss it! Mark your calendars and join us for an inspiring conversation. Through her work at Brain Health Kitchen, Annie is spreading the word that cognitive decline is not inevitable.

• 📅 May 20th — Cooking with Herbs at Thompson + Hanson (Houston)
  2:30–4:00 PM
  👉🏻 Get tickets and event details here

✨ Mediterranean Month Sale

Join anytime in May and receive our FREE ebook:

Mediterranean Eating Made Simple: Recipes for Everyday Meals and Easy Entertaining

Plus you’ll get:

• Full access to recipes, meal plans, and past Substack Lives

• Expert Mediterranean nutrition guidance

• Ongoing support and inspiration

✨ $60/year (37% off) or $8/month

Join Now 👇🏻

Join here!

We’d love to welcome you this May.

Warmly,
Pam & the Fully Mediterranean Team

For me, that means finding joy in the midst of the busyness, staying grounded in simple pleasures, and making space for that ever-important balance between work and life. At its core, this lifestyle is about living well, staying present, and truly enjoying the moment.

And of course, that mindset shows up on our plates, too. When life feels especially full, I find myself returning to Mediterranean basics—fresh, seasonal ingredients, simple cooking methods, and meals that come together with ease but are still full of flavor. That is why I love the recipes this month- nothing fancy- just easy, delicious meals that everyone will enjoy around the table. It’s a reminder that eating well doesn’t have to be complicated.

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For me, cooking for the people I love has always been one of the simplest ways to care for them—a way to nourish, gather, and celebrate the everyday moments that matter most. And on Mother’s Day, that feels especially meaningful.

To all the moms, grandmothers, mother figures, and women who spend so much of their lives caring for others—I hope your Mother’s Day is filled with love, good food, and a table surrounded by the people who cherish you most.

This year, create a Mediterranean-inspired brunch that feels effortless, nourishing, and full of flavor. We’re sharing some of our favorite recipes for your Mother’s Day table.

~Start Light~

Mediterranean Fruit Salad with Mint

Blueberry and Kale Farro Salad

~Something Special~

Broccoli Cheddar & Canadian Bacon Quiche

Easy Shakshuka with Feta

~Sweet Finish~

Lemon Blueberry Muffins

Healthy Apple Cinnamon Coffee Cake

Wishing you and yours a wonderful Mother’s Day!

Pam and the Team

If you’ve been thinking about joining our Fully Mediterranean Substack Membership, May is the perfect time to start.

You might be wondering…

“Will this really help me feel better?”
“What makes the Mediterranean diet so different?”
“Can I actually stick with this?”

Let’s talk about it — and we’ll let our clients answer, too.

What Makes the Mediterranean Diet So Effective?

The Mediterranean diet isn’t a quick fix. It’s a way of eating and living that’s been proven to:

• Improve heart health

• Balance blood sugar

• Reduce inflammation

• Support sustainable weight loss

• Improve energy & digestion

• Lower risk of chronic disease (and improved lab results!)

And the best part?
It’s flexible, delicious, and easy to maintain over the long term.

What Our Clients Say

“I’ve lowered my cholesterol, blood glucose, inflammation, and weight.”

“All my labs were perfect! My doctor couldn’t believe it.”

“My husband lost 20 pounds and we feel so much more confident in the kitchen.”

“Within 9 months, my HDL went from 36 to 60. My doctor said it was the fastest improvement he’s ever seen.”

“I knew what to do — but you helped me actually do it.”

Celebrate Mediterranean Diet Month With Us

• 📅 May 18th — Exclusive Substack Live with Annie Fenn, MD from Brain Health Kitchen, included with your paid subscription.

  You won’t want to miss it! Mark your calendars and join us for an inspiring conversation. Through her work at Brain Health Kitchen, Annie is spreading the word that cognitive decline is not inevitable.
  

• 📅 May 20th — Cooking with Herbs at Thompson + Hanson (Houston)
  2:30–4:00 PM
  👉🏻 Get tickets and event details here
  

Mediterranean Month Sale: Join This May & Feel Supported All Year Long

When you join the Fully Mediterranean Substack Membership, you’ll receive:

• Monthly meal plans

• Grocery lists + prep tips

• Mediterranean recipes your family will love

• Trusted guidance from registered dietitians

• A supportive wellness community + encouragement and accountability

• Sustainable habits that actually last

📕 Plus a FREE Ebook: Mediterranean Eating Made Simple: Recipes for Everyday Meals and Easy Entertaining

• Get our bonus eBook packed with 20+ simple recipes plus Mediterranean entertaining ideas for the hosting season.

• We’ll help you reduce stress and spend less time in the kitchen— and more time enjoying the moments (and meals) with others.

Choose Your Plan:

• $60/year — Best deal! That’s 37% off the regular price + FREE Ebook

• $8/month — Flexible, cancel anytime + FREE Ebook this month

Join Now 👇🏻

Join here!

Already a paid Substack member? You’re all set — you’re automatically enrolled!

📕 HERE is your free eBook.

The Mediterranean diet works because it fits into real life — it’s not about saying “no” all the time. It’s about choosing foods and habits that tie into everyday life.

We’d love to welcome you this May.

Warmly,
Pam & The Fully Mediterranean Team

Check out a list of our special events below, planned for May!
📅 May 18th — Exclusive Substack Live with Annie Fenn, MD from Brain Health Kitchen, included with your paid subscription. Through her work at Brain Health Kitchen, Annie is spreading the word that cognitive decline is not inevitable.

📅 May 20th — Cooking with Herbs at Thompson + Hanson (Houston)
2:30–4:00 PM
👉🏻 Get tickets and event details here

Beyond Mediterranean Month, May offers plenty of reasons to gather around the table—Cinco de Mayo, Mother’s Day, and Memorial Day are all on the horizon. And remember, one of the best places to start building healthy habits is right on your plate. So let’s take a look at the delicious produce in season this month:

Recipes to try this month:

Greek Spaghetti Squash Salad

Spaghetti squash is a great lower-calorie, lower-carbohydrate alternative to pasta. It is also high in fiber, which can aid with digestion and weight loss and can help lower cholesterol levels. The neutral flavor of spaghetti squash absorbs all the flavors of this simple skillet meal.

View the Recipe!

Coconut Mango Chia Seed Pudding

I love chia seed pudding. I feel like I am eating dessert for breakfast – and I even have this for a snack and dessert too! Chia seeds are packed with fiber, heart-healthy omega 3 fatty acids, protein, antioxidants and minerals. In this recipe, the chia seeds are combined with greek yogurt, almond milk, and mango, making this the perfect breakfast keeping you satisfied all morning long. This refreshing pudding will become a fast favorite!

Get the Recipe!

Corn and Snap Pea Salad with Blue Cheese Vinaigrette

This crunchy and flavorful salad is perfect side for a fourth of July barbecue or alfresco dinner. The fresh flavors of corn and snap peas blended with the tangy flavor of the blue cheese vinaigrette makes this salad such a winner.

Get the Recipe!

Mediterranean Month Sale

To celebrate Mediterranean Diet Month, we’re offering a special sale to help you feel nourished, organized, and inspired heading into summer.

✨ FREE Ebook: Mediterranean Eating Made Simple
Recipes for Everyday Meals and Easy Entertaining

Cinco de Mayo, Mother’s Day, Memorial Day, graduation parties—we’ve got you covered!

Join Anytime in May

Best Deal: $60/year
→ 37% off + your FREE Mediterranean Starter Ebook

Monthly Option: $8/month
→ Flexible access, cancel anytime + your FREE Ebook

👇🏻 Join now
Join here!

Happy Cooking!

Pam and the Team

It’s also the season when many people start to feel a little off track—meals become less routine, schedules get packed, and healthy habits can slip to the side.

That’s exactly why May is the perfect time for a reset.

And this month, we have so much to support you.

Celebrate Mediterranean Diet Month With Us

• 📅 May 18th — Exclusive Substack Live with Annie Fenn, MD from Brain Health Kitchen, included with your paid subscription.

  You won’t want to miss it! Mark your calendars and join us for an inspiring conversation. Through her work at Brain Health Kitchen, Annie is spreading the word that cognitive decline is not inevitable.

• 📅 May 20th — Cooking with Herbs at Thompson + Hanson (Houston)
  2:30–4:00 PM
  👉🏻 Get tickets and event details here

Mediterranean Month Sale

To celebrate Mediterranean Diet Month, we’re hosting a special Mediterranean Month Sale to help you feel nourished, organized, and inspired heading into summer.

✨ FREE Ebook: Mediterranean Eating Made Simple: Recipes for Everyday Meals and Easy Entertaining

If you are already a paid subscriber, you can access your free ebook HERE.

Your ebook includes:

• 20+ essential Mediterranean recipes to help you get started with ease

• Simple, practical meals you’ll actually make

• Bonus Mediterranean entertaining recipes—perfect for all your May gatherings

Cinco de Mayo, Mother’s Day, Memorial Day, graduation parties—we’ve got you covered!

When You Join, You’ll Also Get:

• 12 full months of membership access

• A full year of Mediterranean meal plans

• Complete library of past recipes, articles, and Substack Lives

• Delicious recipes

• Expert insights and guidance

• Ongoing motivation and support

Join Anytime in May:

• Best Deal: $60 for the Year —That’s 37% off the regular price + your FREE Mediterranean Starter Ebook

• Or join monthly for $8/month — Flexible access, cancel anytime + your FREE Mediterranean Starter Ebook

Join Now 👇🏻

Join here!

We’d love to welcome you this May.

Warmly,
Pam & the Fully Mediterranean Team

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