The key here is to be seasonal and as In the traditional Mediterranean diet, o Extra Virgin Olive Oil local as possible. No need to buy the dairy products are full-fat o Tahini imported artichokes. See below for o Almonds some typical vegetables used. o Strained (Greek) Yogurt o Walnuts o Sheep’s milk yogurt o Pine Nuts o Tomatoes o Feta cheese o Pistachios o Peppers o Fresh cheese such as ricotta o Sesame seeds o Onions o Parmesan o Eggplant o Fresh Mozzarella BEANS o Cucumbers o Graviera o Lentils o Green beans o Mitzithra o White beans o Okra o Chickpeas o Zucchini MEAT & POULTRY o Yellow Split Pea (fava) o Garlic Red meat is consumed in small o Peas amounts usually once a week and o Potatoes PANTRY ITEMS poultry once a week. o Mushrooms o Canned tomatoes o Cauliflower o Tomato Paste o Chicken (whole, legs etc.) o Broccoli o Olives o Ground Beef o Carrots o Sundried Tomatoes o Veal o Celery leaves o Capers o Pork o Beets o Balsamic/red wine vinegar
o Spinach o Honey o Cabbage FISH & SEAFOOD o Wine o Romaine Lettuce Mainly small fatty fish is consumed, o Frozen (spinach, peas, green in many cases it is cured (you can HERBS & SPICES beans) also use canned). o Oregano
o Anchovies (fresh or canned) o Parsley FRUIT o Sardines (fresh or canned) o Dill Citrus fruit is one of the main sources o Cod o Mint of antioxidants in the Mediterranean o Shrimp o Basil diet. o Octopus o Cumin o Calamari o All Spice o Oranges o Cinnamon
o Tangerines o Pepper/sea salt o Lemons GRAINS & BREADS o Herbal teas (chamomile, o Apples o Bread (preferable whole grains) o Paximadi (Barley Rusks) mountain tea, sage, thyme o Pears o Cherries o Whole grain breadsticks o Pita bread GREENS o Watermelon o Cantaloupe o Phyllo An important part of the diet is the o Peaches o Pasta consumption of greens. o Pears o Rice o Egg pasta o Chicory o Figs o Bulgur o Dandelion o Apricots o Couscous o Beet Greens o Amaranth
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