Our collection of one-page resources is designed to help cooks of all abilities discover new and easy ways to use popular Mediterranean Diet ingredients.

ArtichokesAvocadosBeansBeetsBell PeppersBlueberriesBulgurCabbageCauliflowerCitrusDatesEggplantEggsFennelGarlicGrapesGreek YogurtHerbsHummusKaleLentils Olive OilOlivesPastaPeanuts & Peanut ButterPomegranatesPotatoesRadishesSalmonSardinesShrimpSpicesSummer SquashTomatoesTunaWalnuts

12ways Artichoke.jpg

Artichokes

Artichokes are a great family friendly vegetable that provide dietary fiber, vitamin C, folate, and magnesium. Whether you cook with fresh artichokes or with canned or jarred artichoke hearts, there are lots of ways to enjoy the delicate flavor and health benefits of artichokes.

► READ MORE

12ways Avocado.jpg

Avocados

Avocados head the list of healthy fruits, although often categorized as a vegetable. Smooth, buttery, and needing nothing but a quick “nick and peel” to eat as a healthy snack, they contain “good” fats, are linked to reduced risk of chronic diseases, and rank as one of the “super foods” of the Mediterranean Diet.

► READ MORE

12ways Bean.jpg

Beans

Looking for ways to put healthy meals together in minutes? Reach for the canned beans. Traditional cooks soak dried beans overnight before cooking them. But when you’re in a hurry, canned beans are a great convenience. And they deliver plenty of inexpensive protein as well as fiber.

► READ MORE

12ways Beets.jpg

Beets

This wonderfully versatile ingredient has edible roots and greens. Beet roots offer fiber, folate, manganese, and potassium, while the greens pack vitamin K, vitamin A, and vitamin C. The availability of fresh, cooked, and canned beets in the grocery store makes it easy to incorporate beets into any meal.

► READ MORE

12ways Bell-peppers-thumb.jpg

Bell Peppers

Bell peppers are an excellent source of vitamin A, vitamin C, and a good source folic acid, and fiber, with red bell peppers packing the most nutrition. In fact, red bell peppers are richer in vitamin C than most citrus fruit! They add a touch of sweetness without the excess calories, and are just as delicious raw as they are cooked.

► READ MORE

12ways Blueberries.jpg

Blueberries

High in vitamin C and a good source of fiber, blueberries may reduce the risk of cardiovascular disease, improve cognitive function, and protect the bladder from infection. Buy fresh berries when you can find them, or check the freezer case for frozen choices that now include flavorful wild berries.

► READ MORE

12ways Bulgur-thumb.jpg

Bulgur

Bulgur wheat is one of the world’s original fast foods. It consists of hulled wheat kernels (also called groats) from any of several wheat varieties (most commonly durum wheat). Because the kernels retain their intact germ, bran, and endosperm, they are whole grains.

► READ MORE

12ways Cabbage-tn.jpg

Cabbage

Bok choy, green, napa, red, and savoy cabbages are all excellent sources of vitamins C and K. Look for tight heads and discard any loose or brown leaves. Avoid overcooking cabbage to keep your kitchen free of the notorious cabbage smell.

► READ MORE

12ways Cauliflower.jpg

Cauliflower

Cauliflower is an amazingly versatile ingredient! It’s mild flavor makes it easy to incorporate into a wide range of dishes, meaning you can easily introduce extra fiber, vitamins, and antioxidants to the dinner table.

► READ MORE

12ways Citrus-thumb.jpg

Citrus

Citrus is a healthy and delicious part of the Mediterranean Diet, filled with cancer-fighting flavonoids, and loaded with vitamins and minerals. As with herbs and spices, citrus offers a sodium-free way to flavor foods.

► READ MORE

12ways Dates.jpg

Dates

If you haven’t experimented with dates in your kitchen, start with the large, soft, creamy and delicious Medjool dates, grown in the U.S. in the Bard Valley between Phoenix and San Diego. They deliver special tastes and textures to a wide range of dishes, adding great bursts of flavor to stews, tagines, curries, and grain dishes.

► READ MORE

12ways Eggplant.jpg

Eggplant

A Mediterranean Diet staple, eggplant is loaded with vitamins and minerals. Naturally low in calories, this hearty, satisfying vegetable is a source of fiber and potassium. Since eggplant is extremely versatile and can be cooked in many ways, it’s easy to add this nutritious powerhouse to your diet.

► READ MORE

12ways Eggs.jpg

Eggs

Packed with protein, eggs are a staple in the Mediterranean Diet. They’re easy to find, easy to keep on hand in the refrigerator, economical, nutritious, and versatile. One large egg contains about 70 calories, 5 grams of fat and 6 grams of protein. It also contains 13 essential vitamins and minerals, most in the yolk.

► READ MORE

12ways Fennel.jpg

Fennel

Because fennel is entirely edible, including the bulb, stalks, fronds, and even the seeds, it is a wildly versatile ingredient. One cup of raw, sliced fennel bulb has less than 30 calories but offers 3g of fiber and more than 15% of the recommended daily intake of vitamin C.

► READ MORE

12ways Herbs.jpg

Fresh Herbs

Herbs and spices were added to the updated Mediterranean Diet Pyramid at an Oldways Conference in 2008. The international scientific committee thought it was important to include herbs and spices for reasons of both health and taste.

► READ MORE

12ways Garlic-thumb.jpg

Garlic

One of the most common ingredients used in Mediterranean cooking, garlic is typically paired with onion, tomato, and ginger. Garlic is versatile because of how its flavor changes as it is cooked, from spicy and pungent to sweet and mellow.

► READ MORE

12ways Grapes-thumb.jpg

Grapes

Grapes are an excellent source of phytonutrients, antioxidants, and manganese. They have been shown to reduce the risk of heart disease and a natural source of polyphenols, which may contribute to heart health and other age-related diseases.

► READ MORE

12 Yogurt.jpg

Greek Yogurt

Greek yogurt is a key ingredient in the Mediterranean Diet. It is thicker and creamier than regular yogurt since most of the whey has been strained out, and it has a delicious tangy flavor. Plus, it contains twice the protein of regular yogurt and less lactose.

► READ MORE

12 Hummus.jpg

Hummus

This nutritious, creamy, and tangy Mediterranean spread and dip provides heart-healthy fats, protein, and fiber. You can buy traditional hummus, made from chickpeas, plus varieties made from edamame, white beans, or yellow lentils, plus flavors ranging from lemon to horseradish.

► READ MORE

12ways Kale.jpg

Kale

This hearty and versatile dark leafy green vegetable is a nutrition powerhouse that packs whopping amounts of vitamin K, vitamin A, and vitamin C. It’s also a good source of several minerals. And best of all, Kale is delicious!

► READ MORE

12ways Lentils Thumb.jpg

Lentils

Lentils are small but nutritional powerhouses of the legume family. A half-cup of cooked lentils has a whopping 9 grams of protein, more than nearly any other legume, and 8 grams of fiber. Plus, lentils have the added advantage of being quick and easy to prepare.

► READ MORE

12 Oliveoil.jpg

Olive Oil

It’s hard to think of a reason not to use olive oil every day. It keeps well, has a delicious taste, and offers remarkable health benefits. Studies show that people who make olive oil a part of their diets have lower rates of diabetes and other chronic illnesses.

► READ MORE

12 Olives.jpg

Olives

When you adopt the Mediterranean Diet, olives become an important ingredient to use daily–on their own as snacks and appetizers, or as components in dips, sauces, salads, whole grain and pasta dishes, stews, and even baked goods.

► READ MORE

12ways Pasta.jpg

Pasta

Pasta is nutritious, delicious, and affordable, making it an important staple in the Mediterranean Diet. Pasta’s versatility allows for almost endless preparations. It is a wonderful partner for almost any vegetable.

► READ MORE

12ways Peanuts.jpg

Peanuts & Peanut Butter

Peanuts and peanut butter play an important role in the Mediterranean Diet. They are sources of heart-healthy monounsaturated fat and protein, and can lower your risk of weight gain, since they help keep you feeling full for hours.

► READ MORE

12ways Pomegranate.jpg

Pomegranates

Whole pomegranate arils offer the most nutritional benefit, but pomegranate juice and molasses are also traditional Mediterranean ingredients that lend themselves nicely to making delicious, healthy dishes.

► READ MORE

12ways Potato%281%29.jpg

Potatoes

Potatoes are one of the most nutrient dense vegetables and a staple food in cuisines around the world. There are hundreds of different types of potatoes, including russets, reds, fingerlings, blues, purples, yellows, and whites – each offering different textures and tastes.

► READ MORE

12ways Radishes%281%29.jpg

Radishes

Radishes are a wonderful spring vegetable that can help add texture and brightness to dishes without heavy use of salt. The little roots come packed with a peppery flavor, vitamin C, and fiber.

► READ MORE

12ways Salmon-thumb.jpg

Salmon

Research shows that seafood is an important part of a balanced diet. Salmon is a delicious and versatile choice often enjoyed as part of a Mediterranean Diet. This nutrient dense fish is low in calories and offers a healthy dose of omega-3 fatty acids.

► READ MORE

12ways Sardines%282%29.jpg

Canned Sardines

Sardines are a good source of lean protein, calcium, iron, vitamin D, and vitamin B12. They’re also high in omega-3 fatty acids. And, sardines—specifically those caught in the Pacific—are also a sustainable choice for the environment.

► READ MORE

12ways Shrimp-thumb.jpg

Shrimp

Shrimp, the most popular seafood in the U.S., is prized for its mild flavor, quick cooking time, and versatility. It’s also low in calories and fat. Visit your local fish market to find the most sustainable options, which include wild-caught and U.S.-farmed shrimp.

► READ MORE

12ways Spices.jpg

Spices

It’s a smart idea to find ways to flavor your food with spices, which provide both a regional and a cultural identity to whatever you prepare, along with many health benefits.

► READ MORE

12ways Summersquash Tn2.jpg

Summer Squash

A one-cup serving of summer squash is only 20 calories but packs more than 30% of the recommended daily value of vitamin C, making it a healthy addition to any meal.

► READ MORE

12ways Tomatoes.jpg

Tomatoes

Tomatoes are one of the true stars of the Mediterranean diet. Fresh or canned, they’re a versatile staple that partners beautifully with herbs and vegetables in a wide range of traditional dishes including, of course, tomato sauce and pasta.

► READ MORE

12ways Tuna.jpg

Canned Tuna

Canned tuna is a great Mediterranean Diet food. It is rich in protein, low in fat and calories, and is an excellent source of essential omega-3 fatty acids, which science has shown to improve heart health and brain function.

► READ MORE

12ways Walnuts.jpg

Walnuts

Walnuts are nutritious foods that complement a wide range of flavors. They contain a significant amount of alpha-linolenic acid (ALA), the plant-based source of omega-3 fatty acids, and provide protein, too.

► READ MORE