When looking for healthy eating inspiration, the Mediterranean diet can be a delicious source of both great flavors and wholesome ingredients. This celebrated diet combines both healthy ingredients and cooking methods. And there’s more to this versatile and healthy eating plan than just salmon and hummus.
Here, we’ll explore what the Mediterranean diet is, what health benefits make it a celebrated eating plan, the role of olive oil and vinegar in the diet, and easy ways to incorporate these healthy qualities into your everyday meal planning.
What is the Mediterranean Diet?
The Mediterranean diet is more so of an eating plan rather than a restrictive set of ingredients. This highly recommended diet focuses on the enjoyment of the ingredients and cooking techniques of the people in the Mediterranean. Most common ingredients include whole grains, nuts and seeds, lots of vegetables and fruits, seasonings, and especially olive oil. It emphasizes a plant-based diet, supplemented by things like fish and poultry.
Overall, healthy, unsaturated fats are a key component to the Mediterranean diet. With nuts, seeds, fish, and olive oil as foundational ingredients, you can replace those typical saturated fats with healthier alternatives.
Since the Mediterranean diet is considered more of a lifestyle rather than a restrictive set of foods and ingredients, the diet is very versatile and flexible to help support your health.
Read more about the Mediterranean diet and where it comes from in this blog article.
What Health Benefits Does the Mediterranean Diet Have?
Mediterranean diet benefits are highlighted through the ingredients it prioritizes. Studies have linked the Mediterranean diet with lowering risks of heart disease. With healthy, unsaturated fats and whole foods, the Mediterranean diet supports a healthy heart, reducing high cholesterol and high blood pressure. It boosts blood vessel function with antioxidants and other nutrients.
While it’s not exclusive for a weight loss diet, the Mediterranean diet can help support a healthy weight by focusing on healthy eating habits. The diet’s low glycemic index also helps to regulate blood sugar levels, helping to prevent diabetes or manage it.
Olive oil, a key ingredient in the Mediterranean diet, comes with its own long list of health benefits, including reducing risk of heart disease, fighting inflammation, and more.
Best Olive Oil and Vinegars for the Mediterranean Diet
Since olive oil is such an important part of the Mediterranean diet, what olive oils–and its great pairing, vinegar—should be incorporated into the Mediterranean diet?
Fustini’s Oils & Vinegars makes it easy to select flavors of olive oil and vinegars that pair well with ingredients in the Mediterranean diet. In fact, our Coastal Crush gift set includes some of the many top flavors that work so deliciously with Mediterranean-inspired dishes.
Some of the best olive oils for the Mediterranean diet include:
SELECT extra virgin olive oils - ranging from delicate to medium to robust, these non-flavored olive oils create a flavorful base for your recipes.
Basil Crush - a rich Basil oil made by crushing the olives and basil leaves simultaneously.
Meyer Lemon - a bright and clean lemon flavor that brightens up pasta, fish, vegetables and salads.
Persian Lime - an aroma of lime zest brings a bright and well-rounded oil
Check out all infused olive oils at Fustinis.com.
To elevate the flavors of your Mediterranean foods even more, incorporate balsamic vinegar to increase health benefits and taste. Great balsamics to feature include:
Citrus Oregano - a harmonious blend of lemon and oregano for an earthy and savory flavor
Fig - a classic Mediterranean flavor, this balsamic complements a variety of ingredients.
Sicilian Lemon - a bright zest of lemon that can be incorporated into a plethora of Mediterranean dishes.
How to Incorporate Mediterranean Foods Into Your Diet
Stepping into the Mediterranean diet can be easy and delicious with just a few adjustments to your eating habits. Here are a few tips to get started on incorporating Mediterranean foods into your diet.
Focus on unsaturated fats
A foundational piece to the Mediterranean diet, unsaturated fats can be an easy swap for some more saturated fat ingredients. Olive oil can be an easy swap for other oils or fats that are both better for your healthy and taste buds. Whether through a flavor-infused olive oil or a SELECT olive oil, incorporating healthier ingredients and unsaturated fats can be easy and delicious.
Pair that olive oil with a heart-healthy dish, such as salmon or hummus. This basic hummus and pita chip recipe incorporates a lot of flavor thanks to the Garlic olive oil and Sicilian Lemon balsamic, but doesn’t compromise on health.
These Olive Oil Braised Chickpeas also elevate the heart-healthy fats with a simple yet flavorful SELECT olive oil.
Prioritize fruits & vegetables
Fruits and vegetables are the star of the Mediterranean diet. Try to incorporate them into your dishes as much as possible. For example this Cucumber and Tomato salad can be a perfect side thanks to the veggies and Greek dressing made with SELECT olive oil.
Balance Your Bowl
The Mediterranean diet also celebrates a balanced diet, meaning it incorporates protein, healthy fats, and complex carbohydrates through fruit and vegetables. This Mediterranean Chicken and Rice Bowl has each of those ingredients balanced in each delicious bite.
It’s also easy to balance your bowl with a salad. With a foundation of vegetables like spinach and additions like peppers, onions, etc. you can add a protein like chicken and top it off with heart-healthy unsaturated fats with an olive oil and balsamic vinaigrette.
This Greek Pasta Salad with Garbanzo Beans also brings a balance to the bowl with whole grains, beans, vegetables and an olive oil and balsamic vinaigrette.
Enjoy Fish
Fish like salmon, another staple of the Mediterranean diet, can be a great source of heart-healthy unsaturated fats. With so many ways to enjoy it, salmon can be a regular feature on your weekly meal plan. This simple Grilled Salmon recipe features bright flavors like Sicilian Lemon balsamic for a delicious bite.
Amp Up Your Mediterranean Diet with Olive Oil and Balsamic Vinegar
One of the easiest ways to add more flavor to your take on the Mediterranean diet is by incorporating olive oil and balsamic vinegar. With these and other heart-healthy ingredients, you can be on your way to enjoying both better health and a delicious meal.