10 tips for Mediterranean cooking
The Mediterranean diet is popular because of extensive research on its health benefits particularly for heart health and weight management. The good news? You don’t need to live near a Greek Island to enjoy the benefits! The following tips and Mediterranean ingredient shopping list will have you cooking up delicious and healthy Mediterranean dishes in no time.
1. Eat primarily plant-based foods such as fruit and vegetables, wholegrains, herbs, legumes and nuts.
2. Add vegetables to every main meal, with an emphasis on leafy greens and tomato products.
3. Include at least two pulse or legume meals (such as dried peas, lentils or beans such as cannellini, borlotti or red kidney) a week.
4. Limit red meat to small portions and consume only once or twice a week.
5. Enjoy fish and seafood at least twice a week, and include oily varieties such as salmon, sardines and mackerel.
6. Flavour natural, unsweetened yoghurt as a dairy food for everyday use, with cheese in moderation.
7. Use olive oil as the main healthy fat in place of butter or margarine.
8. Choose fresh fruit and nuts as snacks rather than processed foods.
9. Use herbs and spices instead of salt to flavour foods.
10. Save sweet treats and desserts for celebrations or family gatherings.
Mediterranean recipes
Mediterranean ingredient shopping list
Australia and New Zealand’s rich multicultural heritage means you can pick up all your Mediterranean staples at supermarkets or fresh-food markets, while more exotic items such as vine leaves can be found at delicatessens. Our basic shopping list is a good place to start:
Fruit
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Vegetables
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Legumes
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Fish & seafood
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Lean meat
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Wholegrains
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Dairy
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Nuts & seeds
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Healthy oils
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Herbs & species
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