Mediterranean Diet: what it is and foods you should try

05 March 2024

At Gewürzhaus we’re all about connecting with our community by shopping locally and sharing home cooked meals with loved ones. We share these values with the ‘Mediterranean diet’.  

The Mediterranean diet is not based on just one type of diet. It’s an eating style largely inspired by the traditional dietary patterns typical of Mediterranean countries including Greece, Cyprus, Italy, Spain and Portugal. The cuisine is based on what’s available to you and very inclusive.  Antioxidant-rich plants and plant-based foods make up a large part of the MedDiet with a focus on fresh fruit and vegetables, legumes, wholegrains, fish, seafood, nuts, herbs and spices. Extra virgin olive oil is used generously in both savoury and sweet dishes alike, and honey is the sweetener of choice in baking and desserts. Cooking methods such as braising and baking are highly valued over other types, resulting in an abundance of soups, stews and bakes alongside salads and grazing platters. 
 Fresh fruit and vegetables
In the 1960s, researcher Ancel Keys and his wife Margaret became the first to popularise a ‘Mediterranean diet’, linking it to a myriad of health benefits. Over the years, comprehensive scientific research has backed up their claims. In a nutshell, it’s a healthy way of preparing, cooking and eating food that promotes a long, healthy life. Did we mention that it tastes delicious? Fresh foods that are in season are often cheap, accessible and tasty, making the MedDiet easy to follow.

 
Greek salad

Variety is the spice of life and key to the Mediterranean Diet! Below is a list of typically ‘Mediterranean foods’ you should consider including in your weekly menu. 

  • Fresh vegetables especially tomatoes, onions, garlic, leafy greens, wild edible greens (i.e. dandelion, chicory and endive)
  • Legumes (i.e. chickpeas, beans and lentils)
  • Fresh and dried fruits such as figs, quince, olives, pomegranate, grapes and raisins
  • Nuts particularly walnuts, almonds, hazelnuts and chestnuts
  • Extra virgin olive oil
  • Fresh and dried herbs and spices including oregano, thyme, basil, cinnamon, clove and nutmeg
  • Fresh fish and seafood
  • Fermented dairy (i.e. yoghurt, ricotta, feta and goat’s cheese)

Inspired to get cooking? Browse our recipe ideas inspired by the Mediterranean diet or shop our range of Mediterranean herbs and spices. 

- Bruschetta Blend
- Italian Herbs
- Greek Grilling Spice
- Garlic Lovers Spice
- Mixed Herbs
- Mixed Spice
- Apple Cake Spice
- Oregano
- Thyme
- Basil
- Aleppo Pepper Flakes
- Golden Sesame Seeds
- Cinnamon
- Clove
- Nutmeg
- Sale dell'Italia

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