Dietitian's Mediterranean Diet Pantry Essentials

Dietitian's Mediterranean Diet Pantry Essentials By Registered Dietitian Maya Oueichek, MBA, RDN

Having a well-stocked pantry is key to succeeding with the Mediterranean diet. It sets you up for success, helps reduce food waste, and makes last-minute meal preparation a breeze. With the right ingredients at your fingertips, you'll find it easy to whip up healthy and delicious meals that align with the Mediterranean lifestyle. As a registered dietitian, I’m here to guide you through the essentials to optimize your Mediterranean diet journey.

Grains and Legumes

Stocking up on whole grains and legumes is crucial for the Mediterranean diet, as they are rich in fiber, vitamins, and minerals.

• Whole Grains

• Quinoa

• Farro

• Barley

• Brown rice

• Whole wheat pasta

• Legumes

• Chickpeas

• Lentils (red, green, brown)

• Cannellini beans

• Black beans

Nuts and Seeds

Nuts and seeds are excellent sources of healthy fats, protein, and essential nutrients.

• Nuts

• Almonds

• Walnuts

• Pistachios

• Hazelnuts

• Seeds

• Chia seeds

• Flaxseeds

• Sesame seeds

• Pumpkin seeds

Oils and Vinegar

High-quality oils and vinegar are fundamental to Mediterranean cooking, enhancing flavors and providing healthy fats.

• Oils

• Extra virgin olive oil (EVOO)

• Avocado oil (for higher heat cooking)

• Vinegar

• Red wine vinegar

• Balsamic vinegar

• Apple cider vinegar

Herbs and Spices

Dried herbs and spices add depth and flavor to your meals, making them vibrant and tasty.

• Dried Herbs

• Oregano

• Thyme

• Rosemary

• Basil

• Spices

• Cumin

• Paprika

• Turmeric

• Cinnamon

Canned and Jarred Goods

Canned and jarred goods are perfect for quick, nutritious additions to your meals.

• Canned Goods

• Diced tomatoes

• Tomato paste

• Artichoke hearts

• Olives (green and black)

• Jarred Goods

• Capers

• Roasted red peppers

• Sun-dried tomatoes

Baking and Cooking Essentials

These essentials help in creating a variety of Mediterranean dishes, from baking to savory cooking.

• Flours

• Whole wheat flour

• Almond flour

• Sweeteners

• Honey

• Maple syrup

Miscellaneous

Keep these additional items on hand to round out your Mediterranean pantry.

• Broths

• Vegetable broth

• Chicken broth

• Condiments

• Dijon mustard

• Tahini