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The Mediterranean diet reflects the cuisines of the countries bordering the Mediterranean Sea including Spain, France, Morocco, Italy, Greece, Egypt, Turkey, Israel, Slovenia, Croatia, and Bosnia. People in these regions historically have lower rates of chronic diseases and longer lifespans as the Mediterranean diet focuses on fresh fruits, vegetables, fish, whole grains, and generous amounts of extra virgin olive oil.

The Mediterranean diet is famous for its heart-healthy benefits because it is packed with monounsaturated fats, fiber, and antioxidants that work together to support heart health, reduce cholesterol levels, and lower the risk of heart disease.

To adopt this healthy lifestyle, start by stocking your pantry with the right essentials. These ingredients not only form the foundation of the diet but also make it easy to prepare Mediterranean meals.

In this blog post, we'll explore the must-have pantry staples and how they can be combined to create delicious and heart-healthy meals.

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How You Can Drastically Improve Your Health By Following the Mediterranean Diet

In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.

However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.

I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!

After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.

Eating a Mediterranean diet restored my physical and mental health.

My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.

Get the ebook here, or get the hard copy on Amazon!

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Extra Virgin Olive Oil

Extra virgin olive oil is the cornerstone of the Mediterranean diet, and it is revered not only for its flavor but also for its numerous health benefits. As the primary source of fat in this diet, it is rich in monounsaturated fats that support heart health. When choosing your olive oil, look for high-quality extra virgin olive oil with a certification label to ensure it is pure and unrefined. This golden elixir can be drizzled over salads, used for sautéing vegetables, or simply served with bread.

When shopping for extra virgin olive oil, look for these certifications to confirm authenticity:

Protected Designation of Origin (PDO): check out this olive oil with PDO certification
Protected Geographical Indication (PGI)

Whole Grains

The Mediterranean diet incorporates a wide array of whole grains that are full of nutrients and fiber. Staples include:

Brown rice
Barley
Millet
Farro
Buckwheat
Rye
Quinoa
Oatmeal

Each grain offers a unique taste and texture. For instance, you can enjoy farro in a hearty soup or use quinoa as a base for a vibrant salad. Have fun exploring different whole grains to discover their distinct flavors and how they can enhance your meals.

Check out these recipes from Beyond the Brambleberry that use healthy whole grains:

Spiced Apple, Walnut & Quinoa Breakfast Bowl

Butternut Squash, Quinoa & Feta Salad

Healthy Mixed Berry Crisp

Beans and Legumes

Beans and legumes are important plant-based protein sources within the Mediterranean diet. They are versatile and can be prepared in many ways including:

Adding lentils to stews
Roasting chickpeas for a crunchy snack
Pureeing white beans into a smooth dip

One of the key benefits of beans and legumes is their high fiber content. This dietary fiber helps regulate blood sugar levels, promotes healthy digestion, and contributes to a feeling of fullness and satiety. Additionally, the fiber in beans and legumes supports heart health by helping to reduce cholesterol levels.

Another advantage of including beans and legumes in your diet is their rich array of vitamins and minerals. They are excellent sources of folate, iron, potassium, and magnesium. Folate is essential for cell growth and development, while iron is crucial for oxygen transport in the body. Potassium helps maintain healthy blood pressure levels, and magnesium plays a role in bone health and muscle function.

Furthermore, beans and legumes are low in fat and contain no cholesterol. This makes them a great choice for those looking to reduce their saturated fat intake and maintain a healthy weight.

Check out these recipes from Beyond the Brambleberry that use beans and legumes:

One Pot Turkey Chili

Secretly Healthy Black Bean Brownies

Nuts and Seeds

Nuts and seeds offer a heart-healthy crunch packed with good fats. You can sprinkle them on salads, incorporate them into baked goods, or enjoy them as part of a trail mix. Some favorites include almonds, walnuts, cashews, pistachios, macadamia nuts, sunflower seeds, and pine nuts—each adding their own texture and taste to your culinary creations.

Nuts and seeds are not just an add-on in the Mediterranean diet - they're key players. They bring that perfect crunchy texture, but their role extends beyond enhancing the mouthfeel of your dishes. They're packed with heart-healthy fats, fiber, and protein, making them a staple in this health-centric cuisine.

Creative Ways to Incorporate Nuts and Seeds into Salads, Grain Bowls, and Desserts

Here are some ideas on how you can incorporate nuts and seeds into your Mediterranean-inspired dishes:

Sprinkle a handful of toasted almonds or sesame seeds over your fresh salads or grain bowls for added texture.
Blend ground flaxseeds or chia seeds into dressings or sauces as a thickening agent and a source of healthy fats.
Use crushed walnuts as a topping for roasted vegetables or as a filling in stuffed peppers.
Experiment with almond flour or almond meal in baking recipes for gluten-free alternatives.

Remember that while nuts and seeds are considered essential ingredients in the Mediterranean diet, it's important to consume them in moderation due to their high-calorie content.

Dried Herbs and Spices

Dried herbs and spices are essential for adding depth of flavor without relying on excess salt or unhealthy condiments. Keep a variety on herbs and spices on hand including:

Oregano
Basil
Thyme
Rosemary
Paprika
Garlic powder
Onion powder
Black and white pepper
Himalayan pink salt
Cinnamon
Cumin

With these aromatic additions, you can season your dishes to perfection using small amounts. Whether it's oregano in your pasta sauce or paprika on your roasted vegetables, herbs and spices are vital for authentic Mediterranean flavors.

Spice Up Your Meals: Dried herbs and spices are not only bursting with flavor but also pack a nutritional punch. Rich in antioxidants, vitamins, and minerals, they can boost your immune system and promote overall well-being. Try sprinkling some turmeric on your roasted veggies or adding a pinch of paprika to your homemade hummus. The possibilities are endless!

Master the Art of Blending

One of the secrets behind Mediterranean cuisine's allure lies in its harmonious blend of flavors. Experiment with creating your own spice blends by combining dried herbs like thyme, rosemary, and marjoram with spices such as coriander and fennel seeds. These unique blends will add depth and complexity to your dishes while keeping them true to their Mediterranean roots.

Store with Care

To preserve the potency of your dried herbs and spices, store them in airtight containers away from direct sunlight. This way, you can enjoy their flavors for months to come. Remember, a little sprinkle goes a long way!

Canned Seafood

The Mediterranean diet is renowned for its emphasis on fresh vegetables, whole grains, olive oil, and lean proteins. And when it comes to protein-packed options, canned seafood steals the spotlight! Tuna, salmon, sardines, and anchovies are just a few of the treasures hidden within those little cans. Not only are they incredibly versatile, but they also offer a myriad of health benefits. Rich in omega-3 fatty acids, vitamins D and B12, and minerals like iron and calcium, canned seafood can help support heart health, boost brain function, and strengthen your bones.

Wondering how to incorporate canned seafood into your daily Mediterranean-inspired meals? Here are a few mouthwatering ideas:

Whip up a vibrant Mediterranean salad by combining canned tuna or salmon with crisp lettuce leaves, cherry tomatoes, cucumber slices, olives, and feta cheese. Drizzle with a lemony olive oil dressing for an extra burst of flavor.
Transform your pasta dishes into culinary masterpieces by adding canned sardines or anchovies. Sauté them with garlic and chili flakes in olive oil for an irresistible sauce that will transport your taste buds straight to Italy.
Elevate your breakfast game by spreading mashed avocado on whole-grain toast and topping it with flaked canned salmon. Sprinkle some fresh herbs and squeeze a hint of lemon juice for a refreshing kick to start your day right.

Additionally, give these tuna cakes a try for your next lunch or dinner:

Tuna Patties (Makes roughly 4 servings)

Ingredients:

2 cans of tuna, drained
1/4 cup breadcrumbs
1/4 cup mayonnaise
1/4 cup finely chopped onion
1/4 cup finely chopped celery
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
1 teaspoon dried dill (optional)
Salt and pepper to taste
2 tablespoons extra virgin olive oil

Directions:

In a medium bowl, combine the drained tuna, breadcrumbs, mayonnaise, chopped onion, chopped celery, Dijon mustard, lemon juice, dried dill (if using), salt, and pepper. Mix well until all the ingredients are evenly combined.
Shape the mixture into patties, using about 1/4 cup of the mixture for each patty. You can make them as big or as small as you prefer.
Heat the olive oil in a large skillet over medium heat. Place the tuna patties in the skillet and cook for about 3-4 minutes on each side, or until they are golden brown and crispy.
Once cooked, transfer the patties to a plate lined with paper towels to absorb any excess oil.
Serve the tuna patties warm with your favorite dipping sauce or on a bun with your favorite toppings.

Enjoy!

Dried Fruit

A selection of dried fruits such as apricots, figs, cranberries, raisins, blueberries, cherries, bananas, or dates is perfect for adding natural sweetness to oatmeal or yogurt without any added sugars.

Here are a few ways to incorporate dried fruit into the Mediterranean diet:

Snack time: Dried fruit makes for the perfect guilt-free snack! Swap those unhealthy chips for a handful of dried apricots, figs, or cranberries. Their natural sweetness satisfies cravings while providing an abundance of essential nutrients like fiber and antioxidants.
Breakfast boosts: Sprinkle some dried blueberries or raisins onto your morning oatmeal or yogurt bowl. The burst of flavor will leave you energized and ready to conquer the day ahead! Plus, dried fruit is an excellent source of iron, helping to boost your metabolism and keep you feeling full until lunchtime.
Delicious salads: Take your salads to new heights by adding a touch of Mediterranean magic with dried fruit! The combination of tangy dried cherries, crunchy almonds, and fresh greens is a match made in heaven. Drizzle with a zesty lemon vinaigrette for an explosion of flavors that will transport you straight to sunny Greece.'
Culinary delights: Dried fruit isn't just for snacking; it can also be a star ingredient in savory dishes! Try adding diced dried apricots or prunes to tagines or stews for a hint of natural sweetness that perfectly balances out rich and savory flavors. Your taste buds will thank you for this exotic twist!

Canned or Jarred Fruits and Vegetables

Canned or jarred fruits and vegetables play a prominent role in the Mediterranean diet because they are both convenient and nutritious. They offer a range of benefits including:

Convenience without compromise: These products are a time-saving solution that doesn't compromise nutritional value. They retain their nutrients well because they are picked at peak ripeness and preserved soon after.
Versatile ingredients: Artichokes, olives, capers, and sundried tomatoes are commonly used ingredients in Mediterranean cooking that add unique flavors to dishes like salads, stews, grain bowls, and homemade pizzas.

When to Choose Canned or Jarred Varieties

While fresh produce is always the best option in the Mediterranean diet, there are times when canned or jarred varieties can be a good substitute:

During off seasons when fresh produce is not available, such as stocking up on canned tomatoes for making sauces, stews, or soups.
For pickled options like cucumbers, beets, and peppers, which can add a tangy crunch to salads and sandwiches all year round.
Canned fruits like peaches, pears, and pineapples can be used in desserts or as a sweet addition to savory dishes.

Remember, not all canned goods are created equal. Here are some tips for choosing the right ones:

Look for products labeled as 'no added salt' or 'low sodium' for lower sodium content.
For canned fruits, opt for those packed in juice instead of syrup to avoid excessive sugar intake.

Incorporating canned or jarred fruits and vegetables into your meals is an easy way to ensure you get a wide variety of nutrients throughout the year while enjoying the convenience they offer.

Sustaining a Healthy Lifestyle with the Mediterranean Diet and Your Well-Stocked Pantry

Embrace the Mediterranean Lifestyle Long-Term

Now that you have all the staple ingredients of a Mediterranean diet in your pantry, you can fully embrace this healthy lifestyle change. Remember, it's not just about food - it's about living the Mediterranean lifestyle.

You can make a variety of delicious and nutritious meals that not only taste good but also contribute to your overall health. Try different salads, grain bowls, pasta dishes, seafood recipes, and even desserts. There are so many options when you have a well-stocked pantry!

Balance is Key

Using these ingredients in your meals isn't just about mixing them together. It's about knowing how to balance flavors and food groups well. Here are some important tips:

Use extra virgin olive oil generously: This ingredient adds great flavor to your dishes and has healthy fats.
Don't forget dried herbs and spices: These can make any dish better without using too much salt or fat.
Eat more fruits, vegetables, and whole grains: Make these foods the main part of your meals for more fiber and fullness.
Include lean proteins: Eat lean proteins like fish, chicken, or beans often for balanced meals.

This isn't just about following a diet; it's about making a lifestyle change that focuses on good nutrition.

The Mediterranean diet is flexible and enjoyable for everyday cooking. By having all these important ingredients in your pantry, you can easily continue this healthy lifestyle for a long time. Have fun trying new recipes and getting healthier with Mediterranean food!

Start Eating Healthy with the Mediterranean Diet

If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.

Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By understanding what my body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.

I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.

Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.

Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List

I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!