5 Foods from The Mediterranean Diet You Can Incorporate Without Leaving Home!

The Mediterranean way of life and eating is well-known for its health benefits. This way of eating is broadly based on the traditional diet of people living in the countries along the Mediterranean Sea.

Instead of strictly limiting certain types or groups of foods, the Mediterranean Diet involves a healthy pattern of eating seasonal, whole foods which are easily grown in the local climate. It focuses on real foods that are not processed or refined, healthy fats that fight inflammation, and fresh produce.

A typical Mediterranean way of eating incorporates plenty:

• antioxidant-rich fresh fruits and vegetables,
• legumes and beans,
• minimally-processed whole grains,
• healthy fats like those found in olive oil, fatty fish like sardines and nuts and seeds, and
• a variety of flavorful herbs.

Beyond the food on your plate, the Mediterranean diet is a way of life. Regular physical activity, meaningful connections and social relationships are also key components of health.

Some of the most commonly-cited health benefits of a Mediterranean way of eating and living include:

• improved heart health (Estruch et al., 2013) and reduced risk of stroke;
• balanced weight and metabolism (Salas-Savado et al., 2008);
• reduced risk of cancers of the breast, colon and stomach (Schwingshackl et al., 2017);
• preserved memory and brain function (Sofi et al., 2010); and
• a more balanced mood (Masana et al., 2018).

5 Staples of the Mediterranean Diet You Can Incorporate Today

There is a wealth of ancient wisdom in this way of eating which reflects nature and balance! Nutrient-dense, fresh and full of flavor, the Mediterranean way of eating is a treat for the taste buds.

When it comes to the food philosophy of the Mediterranean region, you can incorporate some powerful lessons without having to jump onto a plane. Mediterranean-inspired meals are generally centered around fresh fruits and vegetables, beans, nuts, and legumes with plenty of healthy fats like olive oil and aromatic herbs to add flavor and antioxidants.

Here are five foods that are staples in the Mediterranean Diet which you can add into your meals to reap anti-inflammatory benefits while enjoying rich, delicious flavor!

Olive Oil

High-quality extra virgin olive oil is a key staple in the traditional Mediterranean Diet and responsible for many of the anti-inflammatory benefits of this way of eating.

Olive oil contains a phenolic compound called oleocanthal, which has been shown to have strong anti-inflammatory effects throughout the entire body (Lucas, Russell & Keast, 2011). In fact, research suggests that a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events in those at high risk of cardiovascular disease (Estruch et al., 2013).

The type of olive, way the olive is processed and growing conditions all matter when it comes to the health benefits and flavor of this important fat. Always look for high-quality organic extra-virgin olive oil. An oil rich in early harvest olives will generally be sharper, a bit bitter and more grassy due to the higher polyphenol content (Karkoula, Skantzari, Melliou & Magiatis, 2012).

High-quality extra virgin olive oil adds intense flavor and nutrition to finish off dishes like salads and veggies and may also be used for cooking. A recent study (Rinaldi de Alvarenga et al., 2019) found that when veggies like garlic, onion, and tomato were cooked in extra-virgin olive oil,  bioactive compounds in the oil, including carotenoids and polyphenols, were more readily available for the body to absorb and use.

• Drizzle high-quality extra-virgin olive oil atop cooked greens and soups to help boost the absorption of fat-soluble vitamins and add flavor.
• Use olive oil to simmer onions, tomatoes, herbs and garlic at low-to-medium temperatures to make a “sofrito” as the base of sauces to top pasta, vegetables and more.
• Make a simple yet flavorful salad dressing by whisking together extra-virgin olive oil, fresh-squeezed lemon juice and fresh herbs.

Fennel

Fennel (Foeniculum vulgare) has a long history of use as a culinary and medicinal plant. It belongs to the Umbellifereae family and is closely related to parsley, carrots, dill and coriander. Cultures around the world have valued fennel due to its unique flavor and anti-inflammatory, antimicrobial, antiviral, anti-tumor and antispasmodic properties. 

Fennel is a beautiful plant, recognized by its feathery fronds and yellow flowers. It is highly aromatic with an anise scent and warm and woody undertones. 

The entire fennel plant is edible, including the bulb, seeds, stalks and leaves. Fennel bulb has a crisp, crunchy texture and adds flavor and bioflavonoids, vitamin C, calcium and potassium to any dish. It is delicious raw in salads or roasted to bring out its flavor. 

In Ayurvedic Medicine, fennel is thought to help balance all doshas. It’s considered warming and nourishing to the eyes and brain. 

The green, airy fennel fronds have a light texture that adds something special to salads and taste like fresh anise. They are also perfect for finishing a dish with a boost of flavor and texture. 

The yellow flowers contain coveted pollen which has a sweet dynamic flavor used as a spice. The green seeds can be used as an herb in cooking, while the dried seeds make a delicious tea which benefits digestion and reduces intestinal gas (Valussi, 2011).

• Chop and saute fennel bulb with onions and celery.
• Add the sweet anisey green fennel seeds to homemade tomato sauce for a unique flavor.
• Use the dried seeds to make a tea.
• Sprinkle fennel pollen atop soup.

Capers

Capers are actually edible flower buds of the Capparis spinosa caper bush which is native to the Mediterranean. Caper buds are typically preserved in salt or vinegar, giving them a distinct, sharp taste.

In addition to their culinary uses, capers have been shown to reduce inflammation, support liver health, stabilize blood sugar levels and offer other health benefits.

For example, research suggests that caper fruit extract may help balance blood sugar in people with diabetes (Huseini et al., 2013). Capers are also rich in several key antioxidants including quercetin, kaempferol, epicatechin and proanthocyanidins which serve as natural antihistamines and help reduce inflammation throughout the body (Jimerez-Lopez et al., 2018).

Capers have traditionally been used in Ayurvedic medicine to promote, stimulate and preserve liver function. Recent science supports this traditional use, suggesting that regularly eating capers decreased disease severity in patients with non-alcoholic fatty liver disease (Khavasi et al., 2017). 

Capers are also valued in Traditional Chinese Medicine. They are known for their bitter and pungent properties which is believed to improve blood circulation, remove dampness and decrease water accumulation to support balance in the body.

• Add capers to salad dressings for a salty tanginess.
• Toss capers into pasta salads to add a Mediterranean flavor.
• Pair roasted veggies with the tartness of capers for contrast.

Fresh Herbs: Rosemary, Mint, Thyme, Oregano, Sage, etc.

One of my favorite features of the Mediterranean way of eating to incorporate into my everyday routine is the abundance of fresh herbs! In addition to packing a huge flavor punch, herbs are packed with phytonutrients giving them unique health benefits.

To gain some of the anti-inflammatory benefits of the Mediterranean Diet, utilize spices like rosemary, mint, thyme, oregano and sage, liberally in cooking.

Rosemary is one of my favorite herbs and readily found growing wild in the Mediterranean. A member of the mint family, rosemary (Rosmarinus officinalis) is a flowering shrub that is used as a fresh or dried herb. Rosemary contains the antioxidant vitamins A, C, B6, and folate, along with essential minerals calcium, iron, magnesium, potassium, and manganese along with high levels of polyphenols, flavonoids, and terpenes. These naturally occurring antioxidants are potent anti-inflammatories which help to neutralize free-radicals in the body. 

Rosemary also contains carnosic acid, a terpene which seems to help suppress the production of dangerous amyloid plaque in the brain to prevent memory loss and cognitive decline that are characteristic of Alzheimer’s dementia (Habtemariam, 2016).

• Rub sliced veggies with rosemary before grilling.
• Infuse olive oil with fresh rosemary and other herbs.
• It is also common in the Mediterranean to utilize fresh herbs to make healing teas. Pick some fresh herbs and steep in hot but not boiling water for five to 10 minutes. Then strain and enjoy!

Figs

Locally-available, seasonal fruits and vegetables make up the bulk of the Mediterranean Diet. Enjoying the natural sweetness of a sun-ripened fig fresh off the tree is a special experience. While fresh figs are quite perishable, figs can also be naturally dried in the sun (without sulfites or preservatives) to create a sweet and nutritious dried fruit that can be enjoyed throughout the year.

Figs are the fruit of the ficus tree which thrives in the Mediterranean basin and belongs to the mulberry family. They have a unique feature known as an “ostiole” or “eye” which is not connected to the tree, but which helps the fruit’s development by increasing its communication with the environment. 

Figs are rich in minerals such as potassium, calcium, magnesium, iron and copper and are also a good source of the antioxidant vitamins A and K. The leaves of the fig plant are also edible and rich in quercetin, a natural antihistamine, and may also help balance insulin and blood glucose levels (Gillani et al., 2018).

• Enjoy fresh or dried figs in oatmeal or breakfast porridge.
• Add chopped fresh figs to a salads.
• Make a tapenade spread from ground dried figs, pitted olives and citrus zest.

Have your travels inspired any of your favorite recipes?

Have you tried the Mediterranean Diet?

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