10 Superfoods In The Mediterranean Diet And Recipes To Use Them In

People who want to switch to a healthy diet and lifestyle are now seeking to add more superfoods to their diet because they are known for offering maximum nutrients and health benefits. If you’re following the Mediterranean diet, you can optimize your health by adding more of them to your daily meals. This guide will show you what superfoods are in the Mediterranean diet and some recipe ideas for incorporating them into your meal plan.

1. Fish and Seafood

A plate with a lemon salmon fillet.
Photo Credit: The Gracious Pantry.

Let’s start things off with a main protein source in the Mediterranean diet: fish and seafood. Fish, especially salmon, is rich in protein and omega-3 fatty acids that are good for heart health. There are many ways to prepare salmon to suit your tastes, such as this Lemon Salmon.

2. Leafy Greens

And overhead view of a white bowl filled with spinach salad. The spinach is topped with fresh strawberries, blueberries and pieces of walnuts.
Photo Credit: The Gracious Pantry.

Dark, leafy greens are an excellent source of vitamin A, vitamin C, and calcium. They are also fiber-rich foods that aid in your digestion and overall health. Try to incorporate dark, leafy greens into your diet, such as this Spinach Salad.

3. Nuts

A white bowl filled with cranberry pecan quinoa.
Photo Credit: The Gracious Pantry.

Nuts are a great source of protein for a Mediterranean diet. It also reduces the risk of heart disease thanks to the monounsaturated fats they add to your diet. They are great for snacking or made into nut butter. Try this cranberry pecan quinoa to incorporate more nuts into your daily meal.

4. Whole Grains

A stack of three Blueberry Breakfast Cookies on a cutting board.
Photo Credit: The Gracious Pantry.

Rich in fiber, minerals, and phytonutrients, whole grains are good for boosting overall health and disease prevention. They are an integral part of the Mediterranean diet and should be incorporated into your meals, such as these oatmeal breakfast cookies for breakfast.

5. Olive Oil

An overhead view of a canning jar partially filled with healthy balsamic vinaigrette.
Photo Credit: The Gracious Pantry.

Olive oil is one of the staple ingredients in the Mediterranean diet. Use it cold to make salad dressing for its rich, healthy fats and vitamin E content, which makes it beneficial for fighting heart diseases.

6. Legumes

An overhead view of a bowl filled with white bean hummus, garnished with sliced, green onions.
Photo Credit: The Gracious Pantry.

Legumes cover a broad spectrum of food items that you can add to the Mediterranean diet to make it healthier. It is another great plant-based protein that is rich in essential nutrients. Stock up on legumes like kidney beans, garbanzo beans, and black beans to make your favorite dishes, such as Hummus.

7. Tomatoes

A white crock filled with Instant Pot tomato soup, garnished with three bread crumbs and fresh herbs.
Photo Credit: The Gracious Pantry.

Rich in lycopene, tomatoes are beneficial in various health benefits because it has vitamin C. There are many ways to integrate tomatoes into a Mediterranean diet, such as this Tomato Soup.

8. Berries

A Berry Trifle in a clear glass serving bowl with layers of berries, Greek yogurt, and whole-grain granola.
Photo Credit: The Gracious Pantry.

Berries are packed with antioxidants and essential nutrients that nourish your body from within. Because of this, it’s a great addition to your daily diet. You can even make excellent desserts, such as this Berry Trifle.

9. Yogurt

Just-cut Chocolate Peanut Butter Frozen Yogurt Bark pieces on a sheet pan.
Photo Credit: The Gracious Pantry.

Yogurt is a versatile addition to your Mediterranean diet. It’s a good source of good bacteria that aids your digestive health. If you want to enrich your diet with yogurt, you can try this recipe for Yogurt Bark, which makes a yummy, healthy dessert.

10. Cruciferous Vegetables

A single cauliflower steak on a plate with yogurt sauce spooned over it.
Photo Credit: The Gracious Pantry.

Cruciferous vegetables add vitamins, nutrients, and fiber to your diet. Use them to make side dishes and salads. You can make healthy yet simple dishes, such as these Air Fryer Cauliflower Steaks.

Sick Of The Same Ol’ Chicken For Dinner? Here Are 101 New Ways To Make It!

A dutch oven with a cooked whole chicken topped with rosemary twigs.
Photo Credit: The Gracious Pantry.

Having chicken for dinner… again? Here are 101 new ways to level up your dinner game tonight.

Healthy Ground Turkey Dinner Ideas That Actually Taste Good

A skillet filled with ground turkey, chopped tomatoes, chopped avocado and garnished with fresh parsley.
Photo Credit: The Gracious Pantry.

Lean ground turkey is a great replacement for ground beef if you are working on your health. Here, we give you 17 Meals with ground turkey that are surprisingly good for you.

While You’re Cooking, Prep Breakfast For Tomorrow Too. It Only Takes 5 Minutes!

An overhead view of a small canning jar filled with overnight oats with raisins.
Photo Credit: The Gracious Pantry.

Prepping overnight oats the night before is a fantastic way to ensure that your morning runs smoothly. These delicious oatmeal recipes are prepped in just 5 minutes. In fact, you can even make homemade oatmeal packets with these recipes, so all you have to do is grab a packet and get it in the fridge.

This originally appeared on The Gracious Pantry.

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