🥦 Fresh Produce
- Spinach, kale, arugula, romaine, mixed greens
- Tomatoes (roma, cherry, grape)
- Cucumbers
- Zucchini & eggplant
- Bell peppers (red, yellow, green)
- Onions (red, yellow, green onions)
- Garlic
- Carrots
- Mushrooms
- Broccoli & cauliflower
- Avocados
- Lemons & limes
- Oranges, tangerines, grapefruit
- Apples & pears
- Berries (strawberries, blueberries, raspberries)
- Grapes
- Figs & dates
- Fresh herbs: parsley, basil, mint, dill, oregano, rosemary, thyme
🥖 Whole Grains
- Quinoa
- Brown rice
- Farro
- Bulgur wheat
- Couscous
- Barley
- Oats (old-fashioned or steel-cut)
- Whole wheat bread, pita, or wraps
- Whole-grain pasta
🫘 Legumes
- Chickpeas (canned or dried)
- Lentils (green, brown, red)
- Black beans
- White beans (cannellini, navy, great northern)
- Split peas
🧀 Dairy & Alternatives
- Greek yogurt (plain, unsweetened)
- Feta cheese
- Ricotta cheese
- Parmesan cheese
- Halloumi cheese
- Milk or unsweetened plant-based milk (almond, oat, soy)
🐟 Protein (Seafood, Poultry, & Eggs)
- Salmon
- Sardines (fresh or canned in olive oil)
- Tuna (fresh or canned)
- Mackerel
- Shrimp
- Chicken breast or thighs
- Turkey breast
- Eggs
🌰 Nuts & Seeds
- Almonds
- Walnuts
- Pistachios
- Cashews (unsalted)
- Chia seeds
- Flaxseeds
- Sunflower seeds
- Sesame seeds (for tahini)
🫒 Healthy Fats & Oils
- Extra virgin olive oil (EVOO)
- Avocado oil
- Tahini (sesame paste)
- Olives (green, kalamata, black)
🧂 Pantry Staples & Seasonings
- Sea salt & black pepper
- Red pepper flakes
- Cumin, coriander, cinnamon
- Turmeric
- Paprika (sweet & smoked)
- Za’atar spice blend
- Dried oregano & basil
- Vinegars: balsamic, red wine, apple cider
- Honey
- Mustard (Dijon or whole grain)
Mediterranean Recipe Cookbook
Savor the vibrant, heart-healthy flavors of the Mediterranean with this curated collection of 30 delicious recipes. Each dish is thoughtfully crafted to nourish your body, support overall wellness, and bring the joy of wholesome, balanced eating to your everyday routine. Perfect for anyone looking to embrace the Mediterranean lifestyle with ease and flavor.
