Your Quick + Easy Guide to a Mediterranean Diet

December 29, 2023

It seems like lately, everyone is talking about the Mediterranean diet. But this time-tested way of eating is nothing new—in fact, it’s been around for thousands of years.

The Mediterranean diet, inspired by the eating habits of those around the Mediterranean Sea, focuses on whole foods like fruits, veggies, whole grains, nuts, seeds, fish, and seafood, with moderation in poultry, eggs, and dairy. It promotes healthy fats, particularly olive oil, while limiting red meat and processed foods, prioritizing fresh and seasonal ingredients.

The health benefits associated with the diet are pretty impressive; it’s linked to a lower risk of heart disease, stroke, and certain cancers, as well as improved brain health.

Thinking about diving into the Mediterranean diet? We’ve got the tools you need to incorporate one of the world's healthiest eating patterns into your daily life, from fresh grocery staples to flavorful recipes that come together in minutes.

Read on to discover the delicious tastes of the Mediterranean diet—and the numerous health benefits that come along with it.

Pitted Green Olives: These green Conservolia olives are harvested in Greece, then minimally-processed with a hint of olive oil + sea salt. The result: crisp, delicious olives for salads, snacking, and more, without any pesky pits or messy brine.

Hot Smoked Roasted Salmon: With a subtly smoky taste and flaky, buttery texture, this fully cooked salmon is an easy way to add protein and omega-3 fatty acids to any dish.

Cucumber Corn Black Bean Salad: A hearty black bean and corn medley, our Cucumber Corn Black Bean Salad is perfect for a light lunch or an on-the-go snack.

Pasture-Raised Hard Boiled Eggs: Sourced from happy pasture-raised hens, these eggs have been boiled to perfection + peeled for you (no shells in sight!). Plus, with salt + pepper packets already in there, you've got a flavorful, protein-packed snack that's perfect to take on-the-go.

Fresh Avocado: This creamy fruit is full of healthy fats and has a mild flavor, making it easy to go with just about anything.

Sea Salt Chickpea Snacks: These crispy chickpeas are roasted simply with oil and salt to crunchy perfection. This high-protein snack will keep you fuller than potato chips, but just as satisfied.

Superblend Salad: This powerhouse blend of veggies has Brussels sprouts, napa cabbage, kohlrabi, broccoli, carrots, and kale. Bonus: just one serving contains 90% of your daily vitamin C and 11% of your daily fiber!

Superfood Almond Butter: Meet almond butter, upgraded. Our supercharged version adds chia seeds, hemp seeds, and goji berry for extra fiber, omega-3s, and antioxidants.

Organic Pearled Farro: These nutty, chewy, protein-packed grains are ready to eat in less than 2 minutes in the microwave. Plus, they've got more fiber than quinoa and rice, making them a hearty base for salads, soups, grain bowls, and more.

Lemon Garlic Hummus: Rich and zingy, this hummus is made simply from ingredients like chickpeas, lemon juice, tahini, real garlic, salt, and sunflower oil.

Roasted + Salted Macadamia Nuts: Crunchy, creamy, and salty—there's a lot to love about these roasted macadamia nuts. They're grown on small-scale farms that use regenerative practices, so you can be sure they're as good for the planet as they are for your tastebuds.

Pomegranate Seeds: These pomegranates are the best of both worlds: juicy, tart, antioxidant-packed seeds with none of the stress (or mess) of de-seeding on your own.

Now that you’ve got an idea of nutritious and tasty foods to incorporate into your diet, get inspired by these simple recipes that take Mediterranean flavors to the next level.  

Herby Grilled Chicken Asparagus with Couscous:  This delightful dish captures the essence of Mediterranean flavors in just 8 minutes and incorporates staple ingredients like olive oil, legumes, and cucumbers, making it an easy and delicious dive into Mediterranean cuisine.

Tzatziki Eggplant Ball + Couscous Bowl: This recipe packs a tasty and nutritious punch, combining hearty ingredients and aromatic spices in just 14 minutes

Classic Tzatziki'd Falafel Sandwiches: Ready in just 10 minutes, this classic falafel sandwich offers a quick and delightful foray into Mediterranean cuisine.

Eggplant Chickpea Ball + Hummus Bowl: This veggie hummus bowl is a savory, satisfying dish that combines a variety of textures and flavors, from zesty eggplant chickpea veggie balls to crunchy, colorful veggies to creamy lemon garlic hummus.

Lemony Salmon + Beet Hummus Bowl: The refreshing and colorful bowl is an effortless yet delicious Mediterranean recipe that creates a fusion of flavors and textures, from the smoky richness of the roasted salmon to the tangy and creamy lemon garlic hummus.

Creamy Garlicky Chickpea Couscous Salad: This super easy and vibrant salad is a delightful meld of textures and flavors, offering a balance of protein, fiber, and essential nutrients.

Lemony Salmon + Broccoli Couscous: High in protein, fiber, and essential vitamins and minerals, this citrus salmon and couscous recipe is the epitome of quick yet nutritious Mediterranean cooking.

Tzatziki Bison Veggie Bowl: This hearty bison and veggie bowl is a bold and satisfying dish that blends Mediterranean flavors with a touch of American inspiration, all within 27 minutes.

Oven Roasted Salmon with Tzatziki Zucchini: The salmon with tzatziki zucchini perfectly encapsulates the essence of Mediterranean cuisine by focusing on fresh ingredients, healthy fats, and simple yet bold flavors.

Tahini Bean + Cucumber Couscous Bowl: This hearty tahini bean bowl comes together in just 8 minutes, making it ideal for weeknight dinners or a speedy lunch, proving that you don't need to compromise on taste or your Mediterranean diet when in a hurry.

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