10 things you need if you're trying the Mediterranean diet
Simply put, it's more of a lifestyle than a diet.
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For the sixth year in a row, the Mediterranean diet has been named the healthiest way of eating, according to U.S. News & World Report.
Many would argue, however, that it's not much of a diet at all. It's an eating pattern that has been practiced by those who live in the Mediterranean region for centuries. So unlike restrictive fad diets, the Mediterranean diet places an emphasis on being wholesome, sensible, and sustainable. In other words, it can be followed for a lifetime.
“The Mediterranean diet doesn’t only reflect what you eat, but it’s also a way of life, bringing the family to the table, and consuming wholesome foods rather than packaged or highly processed foods,” says Bonnie Taub-Dix, a nutrition consultant and author of Read It Before You Eat It - Taking You from Label to Table.
"It’s really a diet that doesn’t restrict you. There’s no allow and avoid list, rather some foods are simply emphasized more than others.”
If you're wondering, "Well, how do I begin?," the first steps couldn't be easier. Mediterranean diet staples include fruits and vegetables, legumes, nuts, whole grains, and seeds, so make sure to stock up on your next grocery run. The diet also emphasizes regular use of antioxidant-rich olive oil, lean proteins like fish, and red wine in moderation.
Beyond what you're putting on your plate, there are plenty of cookbooks, kitchen gadgets, and more to help you on your journey. In fact, we'd recommend having the following 10 items on hand. That way, you can easily craft delicious, healthy recipes every day, and start turning the Mediterranean diet into a lifestyle.
1. A new recipe book for inspiration
Which recipes will become your favorite?
In order to begin eating the Mediterranean way, you're going to need tons of easy, no-fuss ideas for your meals. Enter The Complete Mediterranean Cookbook by America's Test Kitchen. This book is filled with 500 bold, flavorful recipes, helpful tips (e.g. how to devein shrimp), overviews on basic ingredients (like legumes), nutritional information, and so much more.
2. Olive oil—and lots of it
Olive oil is arguably the star of the Mediterranean diet.
Traditional Mediterranean diets rely on olive oil as the primary cooking fat for lots of reasons. Aside from its antioxidant properties, olive oil is rich in heart healthy monounsaturated fats, and studies have even shown it lowers your risk of heart disease.
As Taub-Dix puts it, "Healthy fats are very important nutrients to have in our diet. They help keep us feeling satiated and satisfied throughout the day.” From marinating seafood to making salad dressings to topping dips like baba ganoush, a healthy drizzle of extra virgin olive oil is never a bad idea on this diet.
Our Kitchen & Cooking team recommends oil offerings from brands like Kosterina and Brightland.
3. A trusty blender to whip up dips, pestos, and more
The Cuisinart Hurricane is an absolute workhorse.
Whether you're making a fruit-filled smoothie for breakfast or some creamy hummus as a snack, a quality blender is a must-have for many Mediterranean-inspired components. Not to mention, as Taub-Dix notes, it's also great for prepping "chopped vegetables to put in sauces," like herb relish or nutty gremolata.
The best blender we've tested, the Cuisinart Hurricane is one option that will tackle these tasks like an absolute pro. We found it to be a do-it-all machine that can replace both your food processor and personal blender.
4. Red wine (but don't overdo it!)
Wine not?
One of the most appealing aspects of the Mediterranean diet for many is that moderate wine drinking is a big part of the lifestyle. In fact, in places like Greece and Italy, having a glass of red wine with your meal is as common as having water on the table.
The key here is not to over-imbibe: about one to two glasses a day is recommended for men, and one glass a day is recommended for women.
For the vino fans who hate running low, a wine membership club such as Winc can help you get your daily serving.
In our testing, we found its wine recommendations to be on point and enjoyed all the insight Winc provides into the flavor profiles of its bottles. Each month, you'll receive a four-bottle box that's customized to your tastes, plus, you can skip a monthly box at any given time, free of charge, or cancel at any time. À votre santé!
5. This handy tool for mincing garlic
When in doubt, add more garlic.
Garlic is an essential ingredient in all Mediterranean cuisines, as it helps provide robust flavor along with fresh herbs, citrus, and spices. It's also known for its health and medicinal benefits, and is thought to improve immunity as well as reduce the risk for cardiovascular diseases.
While no one loves the tedious task of mincing fresh garlic, you'll likely be eating it every day on the diet, either raw or cooked and in salads, dips, and snacks. Luckily, the GarlicZoom, a life-changing gadget created by Chef'n, exists.
It's essentially a little container on wheels with a blade inside that you roll back and forth to use, and we're totally obessed. Our tester deemed it an inexpensive, straightforward, and effective tool—one that she now can't live without in the kitchen.
6. Seafood, chicken, and other white meats
Fresh proteins, delivered right to your door.
Those living on the Mediterranean coast naturally have easier access to catch-of-the-day seafood, which is why this diet places such an emphasis on fish like salmon, blue and albacore tuna, mackerel, and even sardines and anchovies. Among the numerous health benefits, oily fishes like these are known to be a rich source of omega-3 fatty acids, a type of essential fat that the body can't make on its own.
A moderate amount of poultry—along with dairy and eggs—is also encouraged as a good source of protein. As Taub-Dix states, "Plants are the star of the show, and meat plays more of a supportive cast.” You'll want at least a few servings each week of these preferred animal proteins.
If your local grocery selection isn't cutting it, you can turn to a delivery kit such as Crowd Cow. We loved this service for its choice cuts of quality seafood and chicken, all of which are locally-sourced, sustainably raised and hormone-free.
7. Our favorite citrus juicer ever
Freshly squeezed, please.
Having been plentiful in the region for centuries, citrus is a key competent in many Mediterranean dishes. That means a good citrus juicer will be your secret weapon, whether you're whipping up salad dressing or infusing your fish with the juice and zest.
For the best of the best, we recommend Chef’n’s FreshForce citrus juicer, which is our favorite model from testing. Thanks to its easy-to-use design and grippable handles, it makes quick work out of all the lemons and limes you can throw at it. It was also less messy than other options on the market.
8. The best air fryer on the market
The Ninja Speedi combines many cooking functions into one appliance, but its air fryer function especially shines.
To help you make veggies and lean proteins that are healthy, full of flavor, and easy to prepare, an air fryer can be a great companion while on the Mediterranean Diet.
Aside from tender chicken breast and summer vegetable medleys like zucchini and acorn squash, you'll also be able to make delicious snacks like crispy chickpeas and roasted almonds, which are "a great source calcium and vitamin E, something that's not as easy to get in other foods," according to Taub-Dix. "These are all really important staples in a Mediterranean diet," she adds.
For a machine you can't go wrong with, we'd suggest the Ninja Speedi. It's a total powerhouse in our testing kitchen, earning our top spot for the best air fryers and blowing us away with its quick and restaurant-quality results.
9. This handy olive pitter
Olives, made easy.
Like olive oil, the olive is an unsurprising ally in the traditional Mediterranean-style diet. Both share anti-inflammatory properties and are rich in healthy unsaturated fats, which studies have shown can help reduce cholesterol levels and lower risk of heart disease as well.
Alongside fruits and nuts, you can enjoy olives as a simple snack throughout the day. With all that snacking, you may want to invest in a simple tool to help you maximize enjoyment—an olive pitter! This option by OXO takes the fuss out of enjoying the briny fruit (and works on cherries too) and has over 16,000 Amazon shoppers attesting to its greatness.
10. Plenty of flavorful seasonings
Discover the flavors of the Mediterranean.
Many Mediterranean herbs and spices that are popular in the region can help add complexity and warmth to more simple recipes. To help bring your dishes to life, it's a good idea to stock your pantry with a few seasonings that source their inspiration from Greece, Sicily, and Italy.
For instance, Spicewalla's Mediterranean Collection features three blends: Modena Balsamic Rub, Herbs de Provence, and Amore Italian Seasoning for all your personal creations
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