Photo: Jennifer Causey

Keep these items on hand to incorporate the Mediterranean diet into your everyday eating—in addition, of course, to fresh fruits, veggies, and fish.

Holly Pevzner
October 23, 2017

1. Extra-Virgin Olive Oil

2. Canned Fish

Sustainable tuna, salmon, anchovies, clams, and sardines

3. Dried Fruit

Apricots, blueberries, cherries, cranberries, figs, raisins, and prunes

4. Raw or Roasted Nuts and Seeds

Walnuts, almonds, pistachios, pine nuts, and tahini (sesame seed paste)

5. Whole-Grain Staples

Pasta, bulgur wheat (the base of tabbouleh), farro, millet, whole-grain cornmeal or corn grits

6. Tomatoes

Canned, paste, sauce, and sun-dried

7. Olives

8. Whole-Grain Crackers

9. Canned Beans

Chickpeas, cannellini, fava, kidney beans, and lentils

10. Herbs and Spices

Oregano, cumin, basil, bay leaves, black pepper, crushed red pepper, curry powder, dill, garlic powder, ginger, paprika, rosemary, saffron, sage, thyme, and turmeric; also stock blends like Italian seasoning or za'atar, which often contains sumac, sesame seeds, thyme, and other herbs

11. Onions and Garlic

12. Plain Greek Yogurt

13. Artisanal Cheeses

Feta, Parmesan, etc.

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