MEDITERRANEAN DIET SHOPPING LIST – Greek Cooking & Recipes
- October 08, 2020
The Mediterranean diet shopping list is super easy. One of the Mediterranean diet’s greatest strength is that it’s not super restrictive. While some diet calls for sticking to a depressingly short list of foods, the Mediterranean diet is a lifestyle. It emphasizes on nutritious whole foods, without having a person starve if you are unfamiliar with the diet. However, that freedom makes grocery shopping pretty open-ended, which could be overwhelming when you are staring at the produce in the grocery store. It’s a diet of people who live in the Mediterranean region, which includes a lot of fish, legumes, whole grains, and polyunsaturated fats like olive oil.
Organize your kitchen and pantry shelves to have the important staples of the Mediterranean Diet within easy reach. Keep a variety of choices from the following key ingredients on hand so you can always make a healthy meal.
Food You can Store in the pantry:
Beans: Chickpeas, cannellini, fava, and kidney beans; lentils.
Bread: Bread crumbs, focaccia, lavash, pita, and other bread (mostly whole grain).
Canned Seafood: Anchovies, clams, salmon, sardines, tuna.
Capers: Once opened, they will keep in the refrigerator for up to six months.
Cereals: Oatmeal, plus other hot or cold cereals. The best choices list the first ingredient as whole grain, provide at least 3 grams of fiber and no more than 8 grams of sugar per serving.
Crackers: Look for labels that list a whole-grain ingredient first, and that provide 2–3 grams of fiber per serving.
Dried Fruit: Apricots, blueberries, cherries, cranberries, figs, raisins, prunes.
Garlic: Keep a head or two within easy reach. Or, buy peeled garlic cloves and store in the Refrigerator.
Grains: Bulgur, couscous, farro, millet, oats, polenta, rice, quinoa.
Herbs and Spices: Basil, bay leaves, black pepper, cinnamon, cloves, coriander,
crushed red pepper, cumin, curry powder, dill, garlic powder, ginger, oregano, paprika, rosemary, saffron, sage, thyme, turmeric, or blends like Italian seasoning.
Nuts: Almonds, hazelnuts, peanuts, pinenuts, pistachios, walnuts
Oil: Extra-virgin olive oil, grapeseed oil, peanut oil
Olives: (all types)
Pasta: (all types, including whole grain)
Salt: Kosher, sea and iodized
Seeds: Fennel, flax, sesame, sunflower
Tomatoes: Canned, paste, sauce, sundried
Vinegar: Balsamic, champagne, cider, fig, red wine, white wine
Foods you can store in Refrigerator:
Cheese (soft and hard varieties)
Fruit (berries, grapes)
Hummus and other Med dips
Vegetables (a variety, plus salad greens)
White and Sparkling Wine
Foods in the Mediterranean Diet shopping list you should Freeze:
Frozen Poultry and Meat
Frozen Chicken Stock
Sorbet and Gelato
Foods for the counter:
Fresh Fruit: Avocados, apricots, cherries, clementines, figs, grapefruit, lemons, limes, oranges, melons, nectarines, dates, bananas, plums, apples, peaches, pears, pomegranates, and tangerines. These fruits keep best at room temperature.
Tomatoes: Store fresh tomatoes at room temperature.
Olive oil: Keep an olive oil dispenser near your stovetop, and store the rest in a cool, dark place.