My grocery store used to be full of processed junk and sugary snacks, but I once switched to the Mediterranean dietIt looks more like an orchard full of color and many leaves.
The Mediterranean diet, which has been named the healthiest way to eat for five years in a row, emphasizes whole grains, vegetables, fruits, legumes, and healthy fats. Fish, shellfish, and eggs are my main sources of protein (although you can also eat white meat like chicken). Dairy products, in the form of yogurt or cheese, appear on the menu a few times a week.
In the two years that I have followed Mediterranean diet, I eliminated red and white meat (I still eat fish) and swapped processed purchases for fresh foods.
This is what I tend to buy every time I go to the supermarket for all my medical diet needs:
Olive oil is a staple in almost all dish
Olive oil can be used in everything from soups to baked goods.
jennifer barton
Olive oil is the basic ingredient in everything I eat in
. I use the cheapest cooking oil I can find, whether I’m frying fish, making a vegetable soup, or baking.
I’ll also splash the fancier olive oils (ideally when they’re on sale) and use them to drizzle on leaves, whole-grain salads, pasta dishes, seafood, and grilled veggies.
I usually buy the largest size I can find for best value because I use a lot of olive oil.
Greek yogurt adds the perfect amount of protein
Greek yogurt adds the perfect amount of creaminess to any recipe.
jennifer barton
Although plain yogurt isn’t as exciting as its flavored counterpart, the low-sugar, high-protein Greek-style version is always my pick at the grocery store.
I love topping yogurt with fruits like blueberries and pomegranate seeds, sometimes with a drizzle of honey like basic breakfast or dessert.
Greek yogurt is also great as a sauce for savory dishes and can add creaminess to dressings. It is delicious mixed with olive oil, lemon, white wine vinegar, garlic, and some herbs, such as coriander. I recently discovered that you can add Greek yogurt to soups for extra creaminess.
Now that I’ve been eating Greek yogurt for so long, I don’t even miss the fruity, ultra-sugary kind anymore.
Canned tuna is an affordable alternative to fresh fish
Fresh fish contributes protein to the Mediterranean diet.
jennifer barton
Fish is a huge part of the Mediterranean diet that is delicious and nutritious, but can be expensive.
Fresh fish is my indulgence, but with the right herbs, frozen or canned tuna works just as well at a fraction of the cost.
I’ll have tuna for lunch a couple times a week. I’ll make a Nicoise salad with spinach leaves, a couple of hard-boiled eggs, tomatoes, some potatoes, and a dressing made with olive oil, lemon juice, and mustard. It’s so easy to make and tastes like those Nicoise salads I used to gobble in French bistros.
I also always stock up on canned sardines. They are perfect when grilled with lemon juice and served on whole wheat bread.
Onions and garlic are my favorite way to add flavor.
My cabinets are always stocked with red and white onions and shallots. I also keep chives in the fridge.
I use onions in most of the foods I make: soups, stews, pastas, protein dishes, tortillas, the list goes on.
Garlic is another essential ingredient. I found that if you add more garlic to a dish, you need less salt. Also, this is purely anecdotal, but I’m pretty sure the more garlic I eat, the less sugar I crave.
I elevate my plates with fresh and dried herbs
Herbs add flavor and spice up my favorite foods.
jennifer barton
I often try to save money on food by looking for frozen or canned alternatives, or in the case of herbs, dried instead of fresh.
I use a lot of dried herbs in my kitchen, but I always buy some fresh ones too. My taste buds have started to get used to that extra touch of fresh dill on an omelette or a sprinkle of coriander on a salad. Me new favorite side dish it is a combination of coriander, olive oil, lime juice, and chickpeas.
The diet has exposed me to a ton of herbs that I have never tried before, which is one of my favorite things about it. For example, I sprinkled sumac, a tangy purple spice, over homemade fries the other day and it was delicious.
Peanut butter is a delicious way to add healthy fats to smoothies and soups.
Peanut butter is my favorite healthy fat to add to the Mediterranean diet.
jennifer barton
One of the great things about the Med diet is that all those “high fat” foods like peanut butter that you dream of but are not supposed to eat are encouraged on it.
Peanut butter is one of my favorite snacks – I eat it with the spoon, mix it into smoothies, spread it over celery or apples, or spread it over whole wheat pita. It’s delicious, and I always buy the biggest tub I can find.
Peanut butter also adds great texture and flavor in savory recipes. English chef Hugh Fearnley-Whittingstall has a great recipe for pumpkin soup with peanut butter. I use olive oil instead of butter to make it compatible with the Med diet.
Tahini is a versatile essential
Like yogurt, tahini, a sesame paste, has become a staple in the pantry for me.
I add tahini to homemade hummus, mix it into soups, use it as a dip, and slather it on whole wheat pita with a little falafel.
You can add a little lemon juice and honey to turn the tahini into a topping or use in baking.
Precooked whole grains like rice and quinoa save a lot of time in the kitchen
Whole grains fill up and add fiber.
jennifer barton
No trip to the grocery store is complete without some whole grains.
I tend to buy a mix of pre-cooked packages so that if I have a busy work week, I can eat a healthy lunch simply by combining a couple of packages.
I also make sure I have the cheapest versions that require cooking. i found that adding whole grains to salads makes them much fuller.
If you need inspiration beyond brown rice and couscous, try freekeh, an ancient cereal rich in fiber and protein. I mix it with halloumi cheese and tomatoes or serve it with roasted eggplant.
Canned legumes are ideal for large and hearty dinners.
My pantry is always full of beans and legumes.
jennifer barton
Before starting the Med diet, I used to have canned beans in my closet for months.
He bought them because he thought they represented what he should be eating, but he had never had a clue what to do with them. Now, I am happy to say that I mix chickpeas, kidney beans, black beans, and other legumes into my diet every day.
I always buy extras because I know they will run out fast; if I’m ever hungrier, adding chickpeas to a salad takes away a light lunch to a full one. I love making bean stews and chili dishes suitable for Mediterranean diets. I also buy canned tomatoes in bulk because I use them in everything from soups and pasta to sauces and stews.
My family loves to snack and cook with a rainbow of fruits and vegetables.
Peppers add nutrients and a pop of color to the Mediterranean diet.
I always have peas and spinach in the freezer for a quick side to any meal, but I like to buy fresh veggies every time I go to the grocery store because they are my family’s favorite snack. We eat raw vegetables and hummus, salads and carrots all day.
No trip to the grocery store is complete without buying a combination of bell peppers, carrots, tomatoes, and cucumbers.
After being home 24/7 during the pandemic, and incorporating fruits and vegetables into most meals, I now also buy a weekly box of misshapen vegetables and fruits that otherwise they would be wasted.
