6 must-have pantry staples for the Mediterranean diet
The Mediterranean Diet is a traditional, healthy lifestyle, native to the olive-growing countries of the Mediterranean. While we most commonly think of countries such as Greece, Spain, and Italy, the Mediterranean diet actually spans the countries that border the Mediterranean sea. This represents around 20 different countries, each with its unique culture and cuisine.
Alongside the many scientifically-backed health benefits of the Mediterranean diet, perhaps the most appealing aspect is the wholesome meals and recipes the region is known for. The practice of cooking and enjoying these meals with others is a fundamental piece of the lifestyle and actually has its own place in the official Mediterranean dietary guidelines.
You will find endless recipes to incorporate into your own Mediterranean diet, there’s certainly no shortage! But if cooking or meal planning feels a little daunting to you then I suggest first stocking your pantry with the staples you’ll see used in these recipes, time and time again.
Here are 6 must-have pantry staples you should always keep well-stocked, and why they are worth including in your Mediterranean diet:
1. Extra virgin olive oil
Extra virgin olive oil (EVOO) is used to cook across all mediums including deep-frying, baking, and roasting. It’s also used as a dressing, in sauces, marinades, and as a condiment alone. It truly is a cornerstone of the Mediterranean Diet.
EVOO is exceptionally high in antioxidants, and anti-inflammatory properties and is made up largely of monounsaturated fat - which is known to benefit heart health.
Tip: Do not skimp on quality when it comes to EVOO, look for reputable brands with a recent harvest date if available (preferably within 12 months). Be sure to store your oil in an airtight darkened glass or tin container, away from heat and light. Use your oil in 1-2 months after opening.
2. Pulses (canned and dried)
In the Mediterranean diet, the plant food to animal foods is 4:1, so pulses like beans, lentils, and chickpeas often show up as the main protein source in vegetarian recipes. They are high in protein, and a host of vitamins and minerals, such as iron, zinc, folate, and magnesium. An added benefit is that they are also extremely affordable and keep for a long time when dried or canned.
Tip: For canned beans, be sure to look for options with no added salt. Dried pulses should be stored in airtight containers away from light and heat and can be kept for up to a year.
3. Whole grains
Despite the bad press grains endure in certain circles, whole grains (i.e. unrefined) are known to benefit heart and gut health and provide us with a range of essential vitamins and nutrients such as B vitamins, iron, selenium, potassium and magnesium. They are also high in fibre and provide sustained energy release, making them great for weight management. Whole grains make up a significant part of the Mediterranean diet, as opposed to the refined or “white” counterparts that are stripped of much of their nutrients (most commonly seen in western diets today.)
Tip: Buy a large variety of different whole grains to use as bases for meals throughout the week or cook in bulk. E.g. brown rice, farro, oats and barley. These should be stored in airtight containers away from moisture. When stored properly, dried grains have an extremely long shelf life.
4. Herbs and spices
Herbs and spices have been used in many traditional cultures for their medical properties and remain integral to the Mediterranean diet today. When dried, they provide concentrated amounts of phytochemicals that have anti-inflammatory, antioxidant and anti-carcinogenic properties. For context, 1g of dried spice such as cinnamon contains as many antioxidants as 100g of fruit.
Tip: Buy a large variety of dried herbs and spices and use them combined to enhance their potency. These can be stored in airtight containers away from moisture and have a shelf life of 1-4 years.
5. Canned tomatoes and passata
Tomatoes show up a lot in Mediterranean recipes particularly in Greek, Italian and Spanish cooking. But being a fruit, these are seasonal, and in the off-season, we tend to get the imported, frozen versions that tend to be lacking in flavour or freshness. As such, the making of tomato sauce and passata to use in the winter months is a tradition that is still practised in many households today. Tomatoes contain high levels of vitamin C, and potassium, and when cooked with EVOO their antioxidant lycopene, only becomes more potent.
Tip: For canned tomatoes and passata, be sure to look for options with no added salt. Once opened, store in an airtight container in the fridge, and use within 5-7 days.
6. Nuts and seeds
Nuts and seeds are extremely nutrient-dense. They are rich in healthy fats, protein, fibre, and minerals like zinc, selenium, copper, magnesium and potassium as well as high amounts of vitamin E and other antioxidant compounds like phytosterols, and polyphenols. Phytosterols in particular are known for their ability to reduce LDL cholesterol, making nuts a heart-healthy snack. Including a serving of nuts each day as part of the Mediterranean diet, has also been associated with healthy weight maintenance.
Tip: Shop for a variety of unsalted/unflavoured nuts and seeds and add them to snacks, salads and desserts. To extend the shelf-life store them in airtight containers away from light and moisture for 6-12 months.
For a complete Mediterranean diet shopping list and tips for meal planning, download your free copy of the Mediterranean Diet Starter Kit.
In this guide, I'm sharing a few more tools to get you started with a Mediterranean way of eating, here's what's inside:
Getting started with a few helpful tips
The principles of the Mediterranean diet
Your Mediterranean shopping list
Your weekly meal planning guide
Your weekly meal planning template
Mediterranean recipes to get you started
