10 best Foods to buy for the Mediterranean diet

Starting the Mediterranean diet can be confusing. In this article, I’ll guide you through the 10 best Mediterranean foods you need to buy to begin your Mediterranean diet with confidence. With these ingredients you’ll be able to make simple Mediterranean diet meals and easily adapt to the Mediterranean style of eating.

1. Olive Oil

Extra virgin olive oil (EVOO) is an essential part of the Mediterranean diet. It has a rich flavour and numerous cardiovascular health benefits. It is packed with monounsaturated fats, which can help reduce bad cholesterol levels. EVOO is also rich in antioxidants, such as vitamin E and polyphenols.

If you’re following the Mediterranean diet on a tight budget, try to buy the best extra virgin olive oil you can afford. All of the other essential items are relatively inexpensive and investing in good olive oil will bring many benefits.

EVOO should be used in all cooking and meal preparation:

• Use it when frying, roasting and grilling
  
• Add it to salad dressings
  
• Use it to marinade meat and fish
  
• Use it to make fresh pesto and hummus

2. Leafy Greens

Leafy greens are a critical component of the Mediterranean diet due to their high nutrient density. These vegetables are rich in vitamins (such as A, C, and K), minerals (like iron and calcium), antioxidants and dietary fibre.

Their low calorie content makes them an excellent choice for maintaining a healthy weight while ensuring you get essential nutrients.

Stock up on items such as spinach (fresh and frozen), arugula (rocket), Swiss chard, cabbage and kale.

Use them generously:

• Add a handful to salads
  
• Mix with whole grains such as quinoa or brown rice
  
• Sauté them with olive oil, lemon juice and seasoning
  
• Add them to stir fries, soups or stews
  
• Blend into smoothies
  
• Bake into frittatas or serve with omelettes

3. Berries

Berries are a fantastic food to eat on the Mediterranean diet. All fresh fruit is great but berries have a very high nutrient content, antioxidant properties, and are relatively lower in sugar compared to other fruits.

They are rich in vitamins, minerals and dietary fibre and they can be eaten daily:

• Enjoy a handful of fresh berries such as strawberries, blueberries, raspberries, or blackberries as a quick and healthy snack
  
• Add them to your greek yoghurt, your smoothies or oatmeal (porridge)
  
• Add them to your salads. Blueberries and strawberries pair particularly well with spinach and arugula (rocket)
  
• Try making a refreshing berry sorbet for an occasional treat
  
• Add berries to breakfast muffins or scones made with whole grain flour

4. Quinoa

Quinoa is an excellent food to have in your pantry due to its high nutrient content and versatility in cooking. As a whole grain, quinoa is rich in protein, containing all nine essential amino acids, making it a complete protein source, which is particularly beneficial for vegetarians and vegans.

It is also high in dietary fibre. Additionally, quinoa is packed with vitamins (such as B vitamins) and minerals (like magnesium, iron, and zinc), and it’s gluten-free, making it suitable for those with gluten sensitivities.

Here’s how to serve cooked quinoa:

• Serve it as a simple side dish dressed with olive oil, lemon, fresh chopped herbs and garlic
  
• Add it into chopped salads. It tastes great with beetroot and feta
  
• Add it to stuffed peppers
  
• Serve with roasted vegetables, chicken and hummus
  
• Use it in my delicious vanilla and quinoa oatmeal (porridge)

5. Chickpeas

Chickpeas, also known as garbanzo beans, are a staple in the Mediterranean diet due to their high nutritional value and versatility. You can buy them dried or ready cooked in cans.

They are an excellent source of plant-based protein, making them an ideal option for vegetarians and vegans.

Chickpeas are also rich in dietary fibre, and contain important vitamins and minerals, including iron, magnesium, potassium, and B vitamins.

Here are some ideas on how to use them:

• Add a handful of canned chickpeas to your salads
  
• Blend them into a delicious homemade hummus with sweet potato
  
• Bake them with spices for a simple roasted chickpea snack
  
• Add them to soups, curries and stews
  
• Mix them into sautéed spinach with garlic and lemon for a tasty side dish with fish or chicken

6. Almonds

Almonds have a rich nutritional profile. They are an excellent source of monounsaturated fats, which are beneficial for heart health.

Almonds also provide a good amount of protein, making them a great plant-based protein source.

They are packed with vitamins, minerals and antioxidants, including vitamin E, magnesium, and calcium and they are high in dietary fibre.

Ways to incorporate them into your diet:

• Have a small handful as a snack
  
• Add them to your homemade granola
  
• Sliced almonds taste great in oatmeal (porridge)
  
• Add a teaspoon of almond butter to your berry smoothies
  
• Toss toasted sliced almonds into your salads
  
• Mix chopped almonds into your grain dishes (quinoa or bulgar wheat)
  
• Add a handful to your veggie stir fry for a protein boost
  
• Try some almond butter on wholegrain toast with sliced fruit

7. Tinned Sardines

Tinned sardines are highly nutritious, convenient and are cheaper than many other types of oily fish. They are an excellent source of omega-3 fatty acids. Sardines are also rich in protein, providing a complete amino acid profile.

Additionally, they are packed with vitamins and minerals, including vitamin D, vitamin B12, calcium, and selenium. Tinned sardines are often more sustainable compared to fresh fish.

In the UK the general population is advised to have 2 portions of fish a week, one portion should be oily. There has been some concerns about the levels of mercury in oily fish. Overall, larger and longer lived fish tend to contain the most mercury. So choosing a smaller oily fish like a sardine reduces the risk significantly.

If you don’t like sardines you can get omega-3 fatty acids from other oily fish such as salmon, mackerel, herring or tuna.

Here’s some ideas on how to include sardines into your week:

• Try Avocado and Sardines on toast for a delicious and filling breakfast or brunch
  
• Serve sardines on whole-grain crackers with a slice of cucumber or tomato and a squeeze of lemon juice for a quick and healthy snack or light lunch
  
• Add tinned sardines to a salad with mixed greens, cherry tomatoes, olives, red onion, and a simple olive oil and lemon dressing
  
• Use sardines instead of tuna in a classic Nicoise salad with boiled potatoes, green beans, hard-boiled eggs, and olives
  
• Toss sardines with whole-grain pasta, olive oil, garlic, cherry tomatoes, and fresh parsley for a quick and healthy meal
  
• Add sardines to a bowl of brown rice or quinoa with olives, capers, sun-dried tomatoes, and a squeeze of lemon juice

8. Chicken Thighs

Chicken thighs form an important part of the Mediterranean diet due to their succulent flavour, affordability, and nutritional benefits. They provide a good source of high-quality protein.

Compared to chicken breasts, thighs have more fat, making them juicier and full of flavour, while still being an overall healthy option. Remove and discard the skin to reduce your saturated fat intake.

Chicken thighs are also versatile and can be used in a variety of Mediterranean-inspired dishes, adding depth and richness to meals.

Here’s how you can use them:

• Marinade and grill them to make chicken tikka served with brown rice or whole wheat chapatti and spicy roasted veg
  
• Cut chicken thighs into chunks and thread them onto skewers with bell peppers, onions, and cherry tomatoes. Grill and serve with a yogurt-based dipping sauce
  
• Slow cook in a Mediterranean casserole with aubergine (eggplant) and peppers
  
• Arrange chicken thighs on a baking sheet with a variety of Mediterranean vegetables such as courgette (zucchini), aubergine (eggplant) and bell peppers. Drizzle with olive oil and season with herbs and garlic, then roast until everything is tender and cooked through
  
• Try a delicious chicken and barley soup made in the slow cooker
  
• Shred cooked chicken thighs and add to whole wheat wraps with hummus, lettuce, cucumbers, and a sprinkle of feta cheese. Roll up and enjoy.

9. Greek Yoghurt

Greek yogurt is an excellent source of high-quality protein and provides beneficial probiotics, which support gut health and digestion. It is rich in calcium and contains essential vitamins such as vitamin B12 and riboflavin.

The creamy texture and tangy flavour make Greek yogurt a delicious and nutritious addition to various meals and snacks:

• Tropical chia seed yoghurt bowl
  
• Chocolate orange overnight oats
  
• Mango smoothie bowl
  
• Use Greek yogurt as a base for dips. Mix it with herbs, garlic, lemon juice, and olive oil to make a delicious tzatziki or a simple herb dip
  
• Replace mayonnaise with Greek yogurt in coleslaw recipes for a healthier version of this classic side dish
  
• Use Greek yogurt as a marinade for chicken, lamb, or fish by mixing it with spices, garlic, and lemon juice
  
• Drizzle Greek yogurt with honey and sprinkle with nuts or granola for a simple and delicious dessert or snack

10. Any herbs and spices

Herbs and spices are fundamental to the Mediterranean diet, enhancing the flavour, aroma, and nutritional value of dishes without adding extra calories or unhealthy ingredients.

They are rich in antioxidants, vitamins, and minerals, contributing to overall health and well-being. Many herbs and spices have anti-inflammatory and antimicrobial properties. They also reduce the need for excessive salt and fat in cooking.

Here are just a few ideas but you can experiment to find your own favourite combinations and uses:

• Blend fresh basil with garlic, pine nuts, Parmesan cheese, and olive oil to create a classic pesto sauce
  
• Sprinkle dried oregano on pizzas, roasted vegetables, or grilled meats for a burst of flavour
  
• Add fresh rosemary sprigs to roasted potatoes, chicken, or lamb
  
• Add thyme to soups, stews, and braises for depth of flavor. It pairs well with ingredients like tomatoes, beans, and root vegetables
  
• Brew fresh mint leaves for a soothing herbal tea
  
• Mix parsley with bulgur wheat, tomatoes, cucumbers, mint, lemon juice, and olive oil to make a traditional Middle Eastern tabbouleh salad
  
• Sprinkle paprika on roasted or grilled vegetables, meats, and seafood. It comes in sweet, smoked, and hot varieties to suit different flavour profiles
  
• Use cumin in lentil soup, chickpea stew, or other hearty dishes for a warm, earthy flavor.

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