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Reclaim your kitchen, reclaim your dining table, reclaim your outlook on food.

Mediterranean dietitian Pam Fullenweider, MS, RDN, helping women 45+ eat well, age well and live Fully through real food, nutrition, movement and everyday life. Registered dietitian Pam Fullenweider brings nutrition and a culinary experience directly to your home. Together, you’ll discover how your personal food story leads to a new and healthy way to cook, to eat, and to share wonderful food with your family and friends every day. The Clever Kitchen offers an ideal way to change your relationship with food, one that starts with understanding your unique food story. Together, you’ll discover that instead of sacrificing taste, you can enjoy flavor packed meals that are rewarding to make and serve, and fulfilling to eat. As you reclaim your dinner table, you’ll also give your entire family a healthier lifestyle.

10/28/2026

What if the ultimate power lunch was actually a warm bowl of soup? ⁠
I'm giving the traditional "power lunch" a Mediterranean makeover, and it starts with one of my favorite ways to eat more plants: Minestrone, also known as Longevity Soup.⁠
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Inspired by the kitchens of Sardinia, this comforting soup brings together vegetables, beans, leafy greens, herbs, and olive oil in one nourishing bowl.⁠
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It's simple, flexible, and one of my favorite ways to make lunch easier throughout the week because eating well doesn't have to mean complicated recipes or hours in the kitchen!⁠
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In my latest Cooking the Mediterranean Way, I'm sharing the full recipe, cooking tips, and why this humble soup deserves a spot in your regular rotation.⁠
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👉 Want to make it yourself? Head to my Substack to unlock the full recipe and cooking lesson with a paid subscription here: https://tinyurl.com/469p2jxx

10/23/2026

San Antonio bound! ✈️ I’m headed to the Food & Nutrition Conference & Expo (FNCE), one of my favorite opportunities to connect with fellow nutrition professionals, keep learning, and come home with fresh ideas for the Fully Mediterranean community.⁠
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One thing I’m especially excited about this year is taking a class at the Culinary Institute of America while I’m there. Getting to keep learning, both from the nutrition side and in the kitchen, is always such a highlight for me.⁠
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Follow along in Stories for what I’m learning, what’s inspiring me + a few behind-the-scenes moments from San Antonio!

10/19/2026

This is a conversation I have often with friends, family and clients: Does what we eat actually make a difference when it comes to breast cancer risk?⁠
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There’s a lot of information out there, and it can be difficult to separate what’s supported by research from what simply sounds convincing.⁠
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In honor of Breast Cancer Awareness Month, I’m sharing some of what I tell the people I care about when they ask me about food, alcohol and cancer risk.⁠
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I’m digging deeper into this conversation on Substack, including what the research tells us and the practical choices I believe are worth focusing on.

Learn more here: https://tinyurl.com/469p2jxx

10/17/2026

Something making its way into my fall kitchen? Butternut squash! 🍂⁠
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It's one of my favorite ingredients this time of year. Naturally sweet, versatile, and perfect for everything from cozy soups to hearty salads.⁠
And one of my favorite shortcuts? Frozen, pre-cut butternut squash! All the seasonal flavor without the extra prep.⁠
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A few ways I love putting it to good use:⁠
🍂 Roasted: Tossed with olive oil, cinnamon and a pinch of salt until tender and caramelized.⁠
🥣 In soup: Blended with sautéed onion, garlic, vegetable broth and warming spices for a cozy fall meal.⁠
🌿 In my Black Bean & Butternut Squash Enchilada Skillet: One of the six recipes featured in this month's Mediterranean Game Plan!⁠
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A couple of kitchen helpers I love? My Cuisinart Smart Stick immersion blender for soups and Le Creuset oval baking dishes for roasting seasonal vegetables.⁠
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What's your favorite way to enjoy butternut squash? Tell me below! 👇

10/16/2026

A peek inside my cart this October. 🍐⁠
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When I grocery shop, I'm looking for seasonal flavors, versatile staples and ingredients I can use in more than one way throughout the week.⁠
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From butternut squash and cauliflower rice to pumpkin-spiced favorites, these are a few things making their way into my kitchen this month.⁠
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Because Mediterranean-inspired eating isn't about having the perfect grocery cart. It's about finding foods you enjoy and simple ways to make them part of your everyday routine.⁠
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🛒 Head to our Stories for a closer look at my October picks, then tell me: What's one thing that's ALWAYS in your cart?

Read more: https://tinyurl.com/45hky864

10/11/2026

Meal planning doesn’t have to mean planning every single bite of your week.⁠
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Think of The Mediterranean Game Plan as a little inspiration to make the week easier. Follow the plan, mix and match, or simply find one new recipe you’re excited to try.⁠
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This month, we’re sharing six Mediterranean-inspired recipes to bring a little variety, flavor, and ease to your table!⁠
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🌿 Want to get cooking? Head to our Stories today for the Black Bean & Butternut Squash Enchilada Skillet recipe, then hop over to our Substack through the link below to explore the remaining recipes and full Game Plan!

Recipes: https://tinyurl.com/469p2jxx

10/05/2026

October is Breast Cancer Awareness Month 🎀

We are taking a deeper dive and discussing some practical research-backed strategies that can help us reduce our risk.

For women in midlife, this research feels especially relevant. We can’t control every cancer risk factor, but this is a season when the everyday habits we can influence – what we eat most often, how much we move, our alcohol intake and our overall metabolic health – deserve our attention🩷

And thankfully, none of this requires a perfect diet.

🔗 Head over to Substack (member.fullymediterranean.com) for the full article + practical tips to reduce your risk this October

10/02/2026

WIS - October 🍠🍏🍄‍🟫 🥦

October is here, bringing some of our favorite fall produce with it! Butternut squash, sweet potatoes, pumpkin, apples, pears, and leafy greens are all having their moment, making it the perfect time to add a little more seasonal variety to your meals.

October is also Breast Cancer Awareness Month, making it a great time to highlight how Mediterranean-style eating patterns can support overall health and long-term wellness.

Head over to Substack to see how to use these seasonal produce in member-exclusive recipes!🥘

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