Mediterranean Diet Staples Require These 13 Ingredients In Your Pantry

    Mediterranean Diet Staples

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 11/26/2022

    In addition to the fresh fruits, vegetables, and seafood that are Mediterranean diet staples, stock up on the following ingredients so that you may easily integrate the diet into your regular eating routine.

    1. Extra-Virgin Olive Oil

    Virgin Olive Oil

    The possibilities for using extra-virgin olive oil are almost limitless in the kitchen. Because of its many beneficial properties, the editors at Cooking Light recommend using it as a finishing oil for salads and vegetables. Dietician Brierley Horton states, "Research indicates it can lessen your risk of heart disease and mortality from heart disease." [Citation needed] "Research shows it can lower your risk of heart disease."

    2. Fish Preserved In Cans

    Fish Preserved In Cans

    Tuna, salmon, anchovies, clams, and sardines are delicious and inexpensive ways to acquire the heart-protective omega-3s that are an essential part of the balanced puzzle of the Mediterranean diet. Tuna, salmon, and sardines are all sustainable options. Do you not know where to begin? We have recipes for tuna salad that have nothing to do with boring office lunches, innovative applications for anchovy paste, and delightful methods to cook with sardines that are both conventional and unique.

    3. Dried Fruit

    Dried Fruit

    It is easy to add apricots, blueberries, cherries, cranberries, figs, raisins, and prunes to a wide range of sweet and savory dishes and make them even more delicious and nutritious. The sweetness of prunes is contrasted with the saltiness of Castelvetrano olives and the vibrant flavors of Meyer lemon in this lighter version of chicken Marbella, influenced by Mediterranean cuisine. We just can't get enough of this meal!

    4. Nuts And Seeds, Either Unroasted Or Roasted

    Nuts And Seeds

    There is every reason to go wild about nuts regarding your health. Not only that, but walnuts, almonds, pistachios, pine nuts, and tahini are so often the things that are just the thing that a dish needs to give that little something extra unique to it. Try a bowl of cauliflower and farro topped with a tahini-chili sauce; spoon this pistachio-herb relish over seafood, or quick-sear shrimp with a walnut-and-herb gremolata. All of these dishes sound delicious!

    5. Foods Containing Whole Grains

    Foods Containing Whole Grains

    To maintain a balanced diet, whole grains need to be included. Read our comprehensive guide to learn about the health advantages and how to get started. Then you must decide! Various grain alternatives are available, including pasta, bulgur wheat (which serves as the foundation for tabbouleh), farro, millet, whole-grain cornmeal, and corn grits. Of course, we have recipes for all of these grains. Where would you recommend I begin? You can make healthful breakfasts, lunches, and dinners with this simple bulgur dish that has been seasoned.

    6. Tomatoes


    In the culinary world, "Red Gold" from Italy is equivalent to the word "gold." Whether you have tomatoes in the form of canned tomatoes, tomato paste, tomato sauce, or sun-dried tomatoes in your pantry, you'll discover that there are virtually an infinite number of ways to use the flavorful vegetable. The sweet-savory acidity of tomatoes is an essential component of a Mediterranean larder. This is true whether the tomatoes are used as a paste to flavor a plant-based stew or sun-dried to dress up a large quantity of pasta.

    7. Olives


    The fact that we at Cooking Light have a preferred olive is not a secret. If you go through our recipes, you'll notice that bright green Castelvetranos appear rather often. They give a variety of meals a saline yet buttery burst that complements the dish well. Castelvetrano olives are an excellent choice for those who have never tried olives before because of their mild flavor. You may use them in salsa to spruce up tuna melts, take roasted parsnips to the next level, or pack a punch in a quesadilla by using them.

    8. Crackers Made With Whole Grains

    Crackers Made With Whole Grains

    What kind of appetizer platter or cheese plate does not include crackers? Crackers made with white flour simply cannot compete with the depth and complexity added by whole grains due to their nuttiness. Make your version of any food to take it to the next level. This recipe for crispy three-seed crackers is a favorite in our household.

    9. Beans Preserved In Cans

    Beans Preserved In Cans

    Beans in a can are a need for anybody following a diet. On the other hand, chickpeas, cannellini beans, fava beans, kidney beans, and lentils play a more prominent role in the Mediterranean diet. On a night when you don't have much time to spare, using beans that have been canned instead of those that have been dried may save you a significant amount of time. Are you looking for anything to do with the cans you have stored in your refrigerator? Examine each of these 21 recipes.

    10. A Selection Of Herbs & Spices

    Herbs & Spices

    No pantry is complete without seasonings, and for a Mediterranean pantry, we recommend the following: oregano, cumin, basil, bay leaves, black pepper, crushed red pepper, curry powder, dill, garlic powder, ginger, paprika, rosemary, saffron, sage, thyme, and turmeric. Other recommended seasonings include crushed red pepper, crushed black pepper, crushed black peppercorns, and crushed black pepper. Mixtures such as Italian seasoning or za'atar, which often have sumac, sesame seeds, thyme, and other herbs, come highly recommended by our team.

    11. Onions And Garlic In Your Cooking

    Onions And Garlic

    Onions and garlic are fundamental components in forming taste bases on six of the seven continents, and people will likely bring them to Antarctica as well. Consider the different sofritos of Spain and Puerto Rico, the mirepoix of France, and the combination of garlic, onion, and ginger that is common across Asia. Do you want to become educated before you make a purchase? Check out our comprehensive guide to onions. In need of some persuasion to purchase garlic? Learn about the various positive effects it has on your health.

    12. Greek Yogurt In Its Most Basic Form

    Greek Yogurt

    Greek yogurt's popularity in the health food world may be attributed to its high protein content. Because of its adaptability, it may be used in various ways in the kitchen, ranging from a savory sauce that can be used on any meal to a magnificent and luxurious milk-chocolate yogurt parfait that can be eaten for either dessert or breakfast. Read our guide to yogurt if you want to learn more about the deliciously luscious food.

    13. Artisanal Cheeses

    Artisanal Cheeses

    Cheese has enchanted qualities. Consuming in moderation is a nutritious addition to the Mediterranean diet staples, which also emphasizes eating whole grains, fish, and vegetables. In several Mediterranean dishes, two of the most typical cheeses are feta, which has a salty flavor, and Parmesan, which is rich in umami. A little parmesan cheese can give roasted potatoes an air of sophistication. By adding feta to canned spaghetti sauce and baking it, you can transform it into an impressive appetizer.