Milly Gaines
The Mediterranean diet is a lifestyle centred around eating patterns from the Mediterranean region, including Greece, Italy, Spain, Morocco, and the Middle East. It emphasises fresh, whole foods, balance, and healthy fats, and has been linked to improvements in heart health, brain health, and lowered cancer risk. To stock your pantry for this diet, you should include extra virgin olive oil, dried herbs and spices, and canned tomatoes. Whole grains like brown rice, farro, and oatmeal are also recommended, as well as dried or canned beans and lentils. For a touch of sweetness, dried fruits, honey, and jams are great additions.
Explore related products
What You'll Learn
Olive oil
When stocking your pantry with olive oil, it is important to buy a high-quality version, such as extra virgin olive oil (EVOO). This often means spending a little extra to get that signature Mediterranean taste. A quick and simple way to evaluate the quality of your oil is by its finish—if it has a peppery finish and a bite at the back of your throat when you taste it, that equates to polyphenol (antioxidant) content.
Atkins Diet: Is It Safe to Lose Weight?
You may want to see also
Explore related products
Canned tomatoes
When stocking your pantry, look for canned diced tomatoes, crushed tomatoes, and whole peeled tomatoes. These can be used as a base for sauces, soups, and stews, or added directly to dishes. For example, you can sauté crushed tomatoes in olive oil and add them to pasta dishes, roasted vegetables, or scrambled eggs. You can also use canned tomatoes to make a simple tomato vinaigrette that goes well with salads or as a topping for sourdough bread.
Additionally, canned tomatoes are often more affordable and have a longer shelf life than fresh tomatoes, making them an economical choice for your Mediterranean pantry.
Finding the Right Diet: Body Type and Nutrition
You may want to see also
Explore related products
Beans and legumes
You can buy both dried and canned beans. Dried beans are mainly sold in bulk and require more preparation time, as they need to be soaked and cooked before use. They are the most natural form of the food, containing no sodium. Canned beans are much more convenient and have a longer shelf life, but you should be wary of added salt and sugar.
Some examples of beans and legumes used in the Mediterranean diet include:
- Black beans
- Black-eyed peas
- Chickpeas (garbanzo beans)
- Kidney beans
- Green beans
- Avocados
- Lentils
- Peas
- Fava beans
- Chickpeas
Dietary Changes: Restoring Toenail Color
You may want to see also
Explore related products
Whole grains
When preparing whole grains, it is recommended to use olive oil, another staple of the Mediterranean diet, for sautéing or roasting. You can also dress your grains with olive oil, adding flavour and healthy fats.
By stocking your pantry with whole grains, you will always have a filling and nutritious base for your meals, making it easier to stick to a Mediterranean diet.
HCG Diet: Estrogen Levels and Weight Loss
You may want to see also
Explore related products
Dried fruits
When stocking your pantry with dried fruits, it is best to buy those that are unsulphured and unsweetened. Sulphured dried fruits have been treated with sulphur dioxide to preserve their colour and extend their shelf life, but this chemical compound can cause allergic reactions in some people. It is also best to store dried fruits in airtight containers in a cool, dark place to extend their shelf life.
Exercise and Diet: Finding the Balance
You may want to see also
Frequently asked questions
Some essential items to stock in your pantry for the Mediterranean diet include olive oil, dried herbs and spices, crushed tomatoes, tomato sauce, tomato paste, canned beans and legumes, and whole grains like brown rice, farro, and oatmeal.
Stocking your pantry with Mediterranean diet staples will make it easier for you to prepare healthy, well-balanced dishes and save you time by eliminating the need to search for specific ingredients every time you cook.
One quick and easy meal idea using Mediterranean pantry staples is to combine olive oil, crushed tomatoes, onions, garlic, dried herbs, spices, and your choice of vegetables. Stew this mixture for 20 minutes for a quick and tasty dish. You can also make chickpea salad, filling soup, or a simple plate of feta and tomatoes dressed in olive oil.
When choosing olive oil for the Mediterranean diet, opt for extra virgin olive oil (EVOO) of high quality. Look for one with a peppery finish and a bite at the back of your throat, indicating a higher polyphenol (antioxidant) content.
