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The Mediterranean diet emphasizes nutrient-rich foods that promote overall health and well-being. In this article, we will explore the top superfoods in the Mediterranean diet, uncovering their many health benefits and culinary uses. By learning about these nourishing superfoods, you can embrace a healthy Mediterranean lifestyle and enjoy the flavors of wholesome ingredients.

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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!

Superfood #1: Sofrito

What is Sofrito?

Sofrito is a classic Mediterranean ingredient that represents the essence of the region's cooking traditions. It's a sauce or cooking technique that usually involves a mix of tasty vegetables like onions and tomatoes cooked in olive oil. This simple but powerful blend forms the base for many Mediterranean dishes, giving them their delicious flavors and health benefits.

Where Does Sofrito Come From?

The roots of sofrito can be found in different Mediterranean countries such as Greece, Italy, and Spain. In these countries, it's commonly used as a starting point for soups, stews, rice dishes, and more. Its versatility and strong taste make it an essential part of Mediterranean cuisine.

Why Is Sofrito Good For You?

One of the main reasons why sofrito is healthy is because it's packed with veggies. The combination of tomatoes and onions provides important nutrients and antioxidants that are good for your body. Tomatoes, in particular, contain lycopene which is known for its antioxidant properties. Onions, on the other hand, have quercetin which has anti-inflammatory effects.

By using extra virgin olive oil in sofrito, you also get the benefits of healthy fats and phenolic compounds. Extra virgin olive oil is known for its high amount of monounsaturated fats and polyphenols, which have been linked to various health benefits such as reducing inflammation and lowering the risk of chronic diseases.

How Can You Use Sofrito?

To make sofrito even more flavorful and nutritious, you can try adding different herbs and spices to it. Herbs like basil, oregano, and thyme not only enhance the taste but also bring their own set of valuable nutrients to the mix.

Here is a simple sofrito recipe to get started:

Sofrito

Servings: 16 (2 cups total)

Ingredients:

½ cup extra virgin olive oil
1 yellow onion, coarsely chopped
2 Tablespoons minced garlic
1 green bell pepper, finely diced
1 red bell pepper, finely diced
½ teaspoon Himalayan pink salt
2 Tablespoons tomato paste
1 bunch fresh cilantro

Directions:

In a medium saucepan, add the olive oil, chopped onion, garlic, diced green bell pepper, diced red bell pepper, and salt.
Cook over medium-high heat until the vegetables become soft and turn golden brown (about 45 minutes). Be sure to regularly stir the vegetables and scrap the bottom of the pan to prevent sticking.
Add the tomato paste and fresh cilantro, and cook over medium-low heat for 3-5 more minutes.
Remove the mixture from the burner and allow to cool.

Storage:

This recipe can be stored in the fridge for about 5 days in an air-tight container, or you can freeze it in small containers for long-term storage.

To save time, you can also purchase sofrito online and in stores:

Sofrito is a perfect example of how the Mediterranean diet focuses on fresh ingredients and traditional cooking methods. Adding it to your recipes not only makes them tastier but also gives them a nutritional boost that's characteristic of this renowned way of eating.

Superfood #2: Sardines

Sardines are a nutritional powerhouse and a staple in the Mediterranean diet as they offer a multitude of health benefits.

Nutritional Value and Health Benefits

Rich in omega-3 fatty acids, sardines provide essential support for heart health and brain function, making them an integral part of the Mediterranean diet.
They are also a good source of calcium and vitamin D, thereby promoting bone strength and supporting overall bone health.

Ways to Enjoy Sardines

Grilling sardines is a popular method that brings out their natural flavors while adding a delightful smokiness to the fish.
Sardines can also be incorporated into various pasta dishes, and their distinct savory taste offers a unique twist on traditional pasta dishes.

Including sardines in your diet not only adds delicious variety to your meals but also contributes to your overall well-being as part of the nutrient-rich Mediterranean lifestyle.

My favorite sardines to buy online or in stores include:

Superfood # 3: Nuts and Seeds

Nuts and seeds are an essential part of the Mediterranean diet as they provide a wealth of nutrients and healthy fats. Specific varieties like walnuts and flaxseeds offer unique benefits that make them worth incorporating into your daily meals.

The Benefits of Walnuts

One standout nut in the Mediterranean diet is walnuts. They are rich in omega-3 fatty acids, which are essential for heart health, helping to reduce inflammation, and supporting brain function. Walnuts also contain antioxidants that can help protect against oxidative stress. Adding a handful of walnuts to your meals or enjoying them as a snack can be a simple way to reap these benefits. This is my favorite brand of walnuts.

The Power of Flaxseeds

Flaxseeds are another superfood that deserve attention. These tiny seeds are packed with fiber and lignans, which have been shown to have potential cancer-fighting properties. Flaxseeds are also a great source of omega-3 fatty acids, making them an excellent alternative for those who don't consume fish regularly. Ground flaxseeds can easily be incorporated into your diet by sprinkling them over yogurt, oatmeal, or smoothies.

Recipe Ideas with Nuts and Seeds

When it comes to incorporating nuts and seeds into your Mediterranean diet, the options are endless. Here are some recipe ideas to inspire you:

Walnut-Crusted Baked Fish with Herbed Quinoa: Use crushed walnuts as a flavorful coating for baked fish fillets. Pair it with a side of herbed quinoa for a nutritious and satisfying meal.
Mixed Berry Parfait with Almond Granola: Create a delicious parfait by layering Greek yogurt, mixed berries, and toasted almonds. The combination of crunchy almonds and creamy yogurt makes this a perfect breakfast or snack option.

Adding Nutritional Value to Your Meals

By including nuts and seeds in your Mediterranean diet, you can add a dose of healthy fats, fiber, and other essential nutrients to your meals. Experiment with different recipes to find your favorites and enjoy the benefits these superfoods have to offer.

Remember, the Mediterranean diet is not just about the food. It's a lifestyle that promotes overall well-being through mindful eating, social connections, and an appreciation for real, whole foods. So embrace the Mediterranean way of life and nourish your body with these nutrient-rich superfoods.

Superfood #4: Dandelion Greens

Dandelion greens are a unique addition to the Mediterranean diet, and they offer a variety of health benefits. These vibrant, nutrient-rich greens are not only delicious but are also packed with vitamins and minerals that support overall well-being. Here's why dandelion greens should be on your radar when following the Mediterranean diet:

Rich in Vitamins: Dandelion greens are an excellent source of vitamins A, C, and K. Vitamin A promotes healthy vision and immune function, while vitamin C is essential for collagen production and immune support. Vitamin K plays a crucial role in blood clotting and bone health.
Mineral Powerhouse: In addition to vitamins, dandelion greens contain important minerals like potassium and magnesium. Potassium helps regulate blood pressure and supports heart health, while magnesium is involved in over 300 biochemical reactions in the body including muscle function and energy metabolism.
Fiber-Rich Superfood: Dandelion greens are a fiber-rich vegetable, making them beneficial for digestive health. They contain a special type of fiber called inulin, which acts as a prebiotic. Prebiotics feed the beneficial bacteria in your gut, promoting a healthy microbiome and aiding digestion.

How to Enjoy Dandelion Greens

When incorporating dandelion greens into your meals, it's important to balance their slightly bitter taste. Here are some recipe ideas that highlight the flavors of dandelion greens while adding complementary ingredients:

1. Mediterranean Dandelion Green and Orange Salad

Combine fresh dandelion greens with segments of sweet citrus fruits like oranges or grapefruits. The natural sweetness of the fruit complements the slight bitterness of the greens perfectly. Add some red onions for an extra kick, drizzle with olive oil and lemon juice, and sprinkle with salt and pepper.

2. Sautéed Dandelion Greens with Garlic and Lemon

Heat some olive oil in a pan and sauté minced garlic until fragrant. Add dandelion greens and cook until wilted. Squeeze fresh lemon juice over the greens and season with salt and pepper. This simple yet flavorful dish makes a great side or addition to pasta dishes.

3. Dandelion Infused Tea

It’s easy to reap the benefits of dandelion greens when you enjoy them in your daily tea. Dandelion leaf tea can be found in stores and online, and my favorite dandelion tea is from Traditional Medicinals.

4. Dandelion Daily Supplement

Depending on where you live, finding fresh dandelion greens may be challenging. You may also consider adding a dandelion supplement to your daily routine to support energy levels and a healthy immune system. Check out these vegan supplement gummies from 8Greens to get started.

5. Dried Dandelion Leaf

Dried dandelion leaves can be added to a variety of dishes for extra spice and flavor. Try adding dried dandelion greens to your next soup or salad to enjoy their slightly peppery taste.

Incorporating dandelion greens into your Mediterranean diet not only adds a burst of flavor but also boosts your nutrient intake. Experiment with different recipes to find your favorite ways of enjoying this vibrant superfood.

Superfood #5: Salmon

Salmon is a prominent high-protein superfood in the Mediterranean diet due to its rich content of omega-3 fatty acids. It is widely enjoyed in Mediterranean cuisine for its delicious taste and numerous health benefits.

Benefits of Salmon in the Mediterranean Diet:

Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids have been associated with various health benefits including reducing inflammation, improving heart health, and supporting brain function.
High-Quality Protein: Salmon is also packed with high-quality protein, making it an excellent choice for those following a Mediterranean diet. Protein is essential for muscle growth, repair, and overall health.

Mediterranean Recipe Ideas with Salmon:

Grilling a fillet of salmon and serving it with a refreshing cucumber and dill yogurt sauce is a classic Mediterranean dish that combines the flavors of the region. Here are some recipe ideas to incorporate salmon into your Mediterranean diet:

Mediterranean Baked Salmon with Roasted Asparagus: A perfectly cooked salmon fillet seasoned with Mediterranean herbs and served alongside roasted asparagus creates a satisfying and nutritious meal.

"The tender and flaky salmon pairs beautifully with the roasted asparagus, creating a colorful and flavorful dish that will transport you to the sunny shores of the Mediterranean."

To make this recipe, you will need:

a large glass baking dish or a large sheet pan

Ingredients:

2-3 lb. salmon fillet, wild-caught (skin-on is fine, just remove after baking)
25-30 asparagus spears
3 Tablespoons olive oil
salt & pepper to taste

Directions:

Preheat the oven to 400 degrees F.
Place the salmon in a greased baking dish, then drizzle lightly with olive oil.
Lay the asparagus around the salmon, and drizzle with olive oil.
Season with salt and pepper.
Bake for 20-25 minutes, until the salmon reaches an internal temperature of at least 145°F (63°C).
Remove from the oven and serve immediately, removing the skin if needed.

Remember to incorporate these top superfoods into your own diet along with other principles of the Mediterranean lifestyle for long-term health benefits. Enjoy the journey towards a more nourishing way of eating by experimenting with different recipes and savoring the flavors of real, whole foods.

Other Superfoods to Include in the Mediterranean Diet

When it comes to the Mediterranean diet, there are a few other superfoods that can be included to enhance its nutritional value. These superfoods provide additional health benefits and can be easily incorporated into your meals:

Blueberries: Packed with antioxidants, blueberries are a great addition to the Mediterranean diet. They are low in calories and high in fiber, thereby promoting a healthy digestive system. To my Low Carb, No Added Sugar Blueberry Cobbler recipe to enjoy this superfood as a dessert.
Avocado: Rich in heart-healthy monounsaturated fats, avocados are a versatile fruit that adds creaminess and flavor to any dish. They also contain vitamins and minerals like potassium and vitamin K. My favorite ways to add avocado to my meal plan include making my classic avocado toast.
Spinach: This leafy green is loaded with vitamins A, C, and K, as well as iron and folate. It can be enjoyed raw in salads or cooked in various Mediterranean recipes. Start incorporating spinach into your meal plan by making this Spinach & Artichoke Chicken Skillet.
Lemons: Lemons are not only refreshing but also rich in vitamin C and antioxidants. They can be used to add flavor to dishes or squeezed into water for a hydrating boost.
Garlic: Garlic not only adds a delicious flavor to your meals but also provides numerous health benefits. It has antimicrobial properties and may help lower blood pressure and cholesterol levels.

Including these superfoods in moderation can further enhance the nutrient profile of your Mediterranean diet and contribute to overall health and well-being. Experiment with different recipes and find creative ways to incorporate these ingredients into your meals for a truly nourishing experience.

The Mediterranean Lifestyle

The Mediterranean diet is not just about the food; it encompasses a holistic approach to healthy living.

Enjoying meals with family and friends promotes mindful eating and social connections.
Appreciating the flavors of real, whole foods and practicing portion control contribute to overall well-being.
Using herbs and spices to season dishes reduces the need for excessive salt or added sugars, and this contributes to the overall health-promoting benefits of the diet.

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!