Pick up know-how for tackling diseases, pests and weeds.
Farm bill, farm marketing, agribusiness webinars, & farm policy.
Find tactics for healthy livestock and sound forages.
Scheduling and methods of irrigation.
Explore our Extension locations around the state.
Commercial row crop production in Arkansas.
Agriculture weed management resources.
Use virtual and real tools to improve critical calculations for farms and ranches.
Learn to ID forages and more.
Explore our research locations around the state.
Get the latest research results from our county agents.
Our programs include aquaculture, diagnostics, and energy conservation.
Keep our food, fiber and fuel supplies safe from disaster.
Private, Commercial & Non-commercial training and education.
Specialty crops including turfgrass, vegetables, fruits, and ornamentals.
Find educational resources and get youth engaged in agriculture.
Gaining garden smarts and sharing skills.
Creating beauty in and around the home.
Maintenance calendar, and best practices.
Coaxing the best produce from asparagus to zucchini.
What’s wrong with my plants? The clinic can help.
Featured trees, vines, shrubs and flowers.
Ask our experts plant, animal, or insect questions.
Enjoying the sweet fruits of your labor.
Herbs, native plants, & reference desk QA.
Growing together from youth to maturity.
Crapemyrtles, hydrangeas, hort glossary, and weed ID databases.
Get beekeeping, honey production, and class information.
Grow a pollinator-friendly garden.
Schedule these timely events on your gardening calendar.
Equipping individuals to lead organizations, communities, and regions.
Guiding communities and regions toward vibrant and sustainable futures.
Guiding entrepreneurs from concept to profit.
Position your business to compete for government contracts.
Find trends, opportunities and impacts.
Providing unbiased information to enable educated votes on critical issues.
Increase your knowledge of public issues & get involved.
Research-based connection to government and policy issues.
Support Arkansas local food initiatives.
Read about our efforts.
Preparing for and recovering from disasters.
Licensing for forestry and wildlife professionals.
Preserving water quality and quantity.
Cleaner air for healthier living.
Firewood & bioenergy resources.
Managing a complex forest ecosystem.
Read about nature across Arkansas and the U.S.
Learn to manage wildlife on your land.
Soil quality and its use here in Arkansas.
Learn to ID unwanted plant and animal visitors.
Timely updates from our specialists.
Eating right and staying healthy.
Ensuring safe meals.
Take charge of your well-being.
Cooking with Arkansas foods.
Making the most of your money.
Making sound choices for families and ourselves.
Nurturing our future.
Get tips for food, fitness, finance, and more!
Understanding aging and its effects.
Giving back to the community.
Managing safely when disaster strikes.
Listen to our latest episode!
TEXARKANA, Ark. –
A Mediterranean diet is based on foods and beverages traditionally consumed by people living in countries along the Mediterranean Sea. They generally eat only what they grow or raise.
This diet relies on fresh rather than processed foods. It is lower in saturated fats, sugar and salt.
This diet is rich in plant foods including:
The primary source of fat is olive oil. While cheese, yogurt, fish, poultry and eggs are eaten in low to moderate amounts. They consume only a small amount of red meats, and of course, wine is included in meals in moderation.
The olive tree is the oldest know cultivated tree in history. Olives were first cultivated in Africa, and then spread to Morocco, Algiers, and Tunisia. Around 600 BC olive tree cultivation spread to Greece, Italy and other Mediterranean countries. Olive trees grow virtually everywhere in Mediterranean countries. The fruit of the olive tree is harvested at various stages of ripeness depending on the intended use: unripe green olives, mature black olives, green-brown or rose-green olives of intermediate ripeness. Olives are usually cured or preserved in some manner.
Chances are you have heard of the Calamata or Kalamata olive. This olive is grown in the Calamata region of Greece. It is dark purple, almond shaped and firm textured. These olives are brine cured, rich and fruity flavored and are harvested fully ripe.
Bella Di Cerignola is grown in the groves of Cerignola, Italy, and its regions. This is a green olive and is large in size and has a mild sweet flavor.
Gaeta is small in size and grown in the Gaeta area of southern Italy. It is dark purple to black in color and firm in texture. It has a sour, salty taste, is brine or dry-salt cured, then rubbed with oil. It has a wrinkled appearance and mild flavor, and is often packed with rosemary or other herbs.
Calabrese is large in size and grown in southern Italy. It has a full flavor and is very meaty. The color varies widely from light to deep brown, and is usually found with pits.
The Ligurua olive is a black olive that is salt brine cured and has a robust flavor. It is sometimes packed with stems.
Ponentine is an Italian black olive that is salt-brine cured then packed in vinegar. It is mild in flavor.
The Lugano olive is Italian and black, very salty and sometimes packed with olive leaves. It is popular at tastings.
The Aberquina is from the Catalonia region of Spain. It is a small olive with a light to dark brown color. It has a distinct nutty flavor.
Manzanilla is grown in Spain and California. It is green in color and is oval shaped. It is firm textured, brine cured and has a slight almond flavor. It is usually found pitted and sometimes stuffed with garlic or pimento.
Sevillano is a large, green olive, usually found with a pit. It is salt brine cured and firm in texture. It is a Spanish Olive, but the trees also grow in California.
This recipe for Pork Tenderloin with Olive-Mustard Tapenade, uses the Kalamata and pitted green or onion-stuffed green olives. A little bit of this tapenade adds a lot of flavor. Don’t let the length of this recipe scare you. It is quick and great served with couscous and a tossed Greek salad with feta cheese. To quickly flatten pork, press with the heel of your hand, no meat mallet needed.
Makes 4 servings (serving size: 2 pork medallions and 2 tablespoons olive mixture)
To learn more about the Mediterranean Diet, visit our webpage or contact the Miller County Extension office.
By Carla Due M.S.Miller County Extension AgentFamily & Consumer SciencesU of A Division of AgricultureCooperative Extension Servicecdue@uada.edu