Mediterranean diet food list meals recipes

mediterranean diet food listMediterranean diet food list focuses on contemporary fruit, vegetables, whole grains, nuts and seeds. it's additionally high in monounsaturated fat. This monounsaturated fat comes primarily from olive oil. one in all the explanations for sensible health statistics is that the Mediterranean diet is incredibly low in saturated fats. They solely eat beef some of times per month and do not consume the maximum amount dairy as we have a tendency to do in western society. Their main supply of protein comes from fish, with solely smaller amounts of dairy, poultry and beef.

Mediterranean diet food list.

  • Vegetables

Artichokes, beets, brussel sprouts, carrots, celeriac, collard, dandelion greens, fennel, leeks, lettuce, mache, mustard greens, Okra, Peas, Potatoes, Purslane, rutabaga (turnip), shallots, sweet potatoes (yams), zucchini, swede, scallions (spring onions), radishes, pumpkin, peppers (red, green, yellow, orange), Onions (red, brown and white), nettles, mushrooms, lettuce, kale, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, Arugula (rocket).

  • Fruits

Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, clementine mandarines, pears, dates, peaches, figs, olives, grapefruit, nectarines, grapes, melons and oranges

  • Grains

Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum, wheatberries and faro.

  • Fish and Seafood

Yellowtail, abalone, clams, cockles, crab, lobster, flounder, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, whelk and shrimp

  • Poultry and Eggs

Chicken, guinea fowl, duck, chicken eggs, duck eggs, quail eggs.

  • Cheese and Yogurt

Brie, feta (fetta), Corvo, chevre, ricotta, parmigiana-reggiano, manchego, pecorino, haloumi, Greek yogurt and flavored yogurt.

  • Nuts and Seeds

Almonds, cashews, hazelnuts, pine nuts, pistachio, sesame seeds (tahini) and walnuts

  • Legumes

Cannellini, chickpeas, fava (broadbeans), kidney, green beans, lentils and split peas.

  • Herbs and Spices

Anise, zatar spice mix, chillies, basil, garlic, fennel, bay leaf, clove, lavender, cumin, oregano, mint, marjoram, sage, pul biber (also known as halaby pepper, aleppo pepper and flake pepper), parsley, rosemary, savory, thyme, sumac and tarragon

  • Meats

Pork, beef, lamb, mutton and goat.

  • Sweets

Creme caramel, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish delight, kunefe, gelato and fruit tarts.

  • Water and Wine

People of the Mediterranean usually drink around six glasses of water per day and 1-2 glasses of red wine (one glass every with lunch and dinner).

So there you have got it, your Mediterranean diet food list. currently you recognize what to aim for subsequent time you go grocery looking.

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