March 31, 2021
The Mediterranean Diet is widely acknowledged for its health benefits. But if the thought of any extra time in the kitchen preparing well-balanced meals makes you want to shriek, don’t give up completely. The Mediterranean Diet is fairly simple to ease into if you have the right foods on hand. 
9 Foods That Make The Mediterranean Diet Easy
“The focus is to eat more whole foods such as fruits and vegetables and avoid highly processed foods,” said registered dietician Wintana Kiros. “Since it’s inclusive of all food groups, it’s sustainable.”
Suzy Karadsheh, founder of The Mediterranean Dish, was raised along Egypt’s northern coast and understands the traditional roots of Mediterranean foods. And as a busy mom, she’s well-versed in putting food on the table fast. 
“Eating the Mediterranean way doesn’t require giving up flavour,” she said. “Because it is a satisfying and delicious way to eat, it’s not difficult to get your whole family to enjoy it.” 
Here are the hassle-free options that experts always keep stocked to stay on target.First Things First: Olive Oil Extra-virgin olive Oil is the fat of choice in the Mediterranean Diet. You’ll use it daily for cooking, finishing dishes and even baking, so it’s a good idea to know what you’re looking for when it comes to choosing a quality olive oil. 
“When buying olive oil, it’s important to buy from a place where there is good turn over; the oils on the shelf should not be from a few harvests ago,” Karadsheh said. “Read the label closely to see if it is extra-virgin olive oil or a blend that includes other oils. I also look for hand-picked and cold-pressed olive oils from one region.” Greek YogurtRegistered dietician and nutritionist E.A. Stewart, founder of Spicy RD Nutrition, said Greek yogurt is a good ingredient to keep on hand. 
“Many of my clients don’t get enough protein at breakfast. I recommend plain, unsweetened Greek yogurt topped with fruit and nuts or seeds for an easy, satisfying high-protein breakfast,” Stewart said. “Greek yogurt contains almost double the protein of regular yogurt, and is a great source of calcium, vitamin B12, potassium and probiotics.”Its thick consistency also makes it a good swap for sour cream, and it can be combined with chopped cucumber and herbs to make tzatziki sauce. Flax And Chia Seeds Most people don’t eat as much fibre as they should, Kiros said. She challenges clients to add 8 to 10 grams of fibre to each meal, and recommends adding flax seeds or chia seeds to dishes to do so. 
“I constantly rotate between flax seeds and chia seeds every morning, adding them to Greek yogurt or oatmeal,” Kiros said. “It’s an easy routine to implement, and they are packed with omega-3 and fibre.” OatsGluten-free, whole-grain oats offer a key source of soluble fibre for heart and digestive health, according to Stewart, and raw oats provide resistant starch for a healthy gut microbiome. Stewart’s favourite quick breakfast is overnight oats.
“I combine the oats with chai spices, make a big batch and refrigerate overnight,” she said. “Top them with nuts, seeds and fresh or dried fruit for a nourishing, instant delicious breakfast.” (Stewart also shared an eco-friendly tip: Use an almost empty nut butter jar as a container when making overnight oats.)
She also recommended adding oats to smoothies and pancake batters, and suggested them as the base for a savoury dish topped with sautéed veggies and egg.  Nut ButterNuts and seeds are a staple in the Mediterranean Diet, and nut butters add the benefits of healthy fats, vitamins and minerals, Stewart said.
“I’m a big fan of the Mediterranean Diet’s focus on all the delicious foods you can eat versus can’t,” she said.Stewart recommended stirring nut butter into Greek yogurt, then topping it with fruit. Or you can put the kids to work rolling no-cook energy bites with oats, nut butter, dried fruit, seeds and chocolate chips.
But it’s also fine if you don’t have the time or energy for multiple ingredients. 
“I don’t know if I should admit to this, but there have been plenty of times I’m running out the door and need a quick bite to eat,” Stewart said. “Enter nut butter, straight-up off the spoon, for a super quick and easy snack that will keep me going until I can sit down for a proper meal.” Plant-Based ProteinUsed as a base for salads, grain bowls and soups, the following mainstays help meals come together without effort and are among the healthiest canned goods available.
Chickpeas
“Inexpensive and versatile, chickpeas are packed with plant-based protein, fiber and folates,” Karadsheh said. She likes to use them in make-ahead dishes such as bean soup and salads. 
Roasted chickpeas are her children’s favourite crunchy snack. You can make them yourself or buy prepackaged roasted snacks containing the same nutrients.  
Hummus
Hummus is a simple, on-the-go way to eat chickpeas. Its substantial protein and fibre make hummus a terrific pick-me-up afternoon snack when paired with crunchy veggies. Kiros also suggested using hummus as healthy substitute for mayonnaise, especially on a veggie pita.
Pre-cooked lentils
Stewart recommended adding lentils to any soup or salad, or even using them in place of ground meat for tacos and sloppy joes. They’re a great source of plant-based protein and fibre. Grains Couscous
Couscous, which is technically a pasta made from semolina, comes together in under 15 minutes. Karadsheh recommends Moroccan couscous as the perfect bed for saucy dishes and stews, and Israeli pearl couscous for a quick side or base for throw-together meals like vegetarian dinner bowls.Pre-cooked quinoa
Pre-cooked quinoa — a gluten-free grain with fibre, manganese and magnesium — is more nutrient-dense than brown rice and heats instantly in the microwave, Stewart said.
“I love making a mixed up quinoa saladwith whatever veggies, nuts, cheese and herbs I have in my pantry,” she said. “My favourite combo is quinoa, peas, baby spinach, chopped red onion, pine nuts, feta cheese, oil and vinegar.”
Leftover quinoa makes for a good breakfast parfait topped with yogurt, fruit and nuts. You can also blend it into a fibre-filled smoothie. 
Whole-grain breads and wraps
Kiros uses whole-grain breads and wraps to form the base of many easy meals.
“You’ll be getting essential vitamins and minerals without even trying,” she said. “Look for 3 to 4 grams of fibre per serving to ensure a good amount.” Frozen And Canned FishA daunting aspect of starting this diet can be incorporating enough fish, but there are easy ways to increase how much fish you’re eating.
“My new favourite way to eat fish is sardines,” Kiros said. “I add it to sandwiches and top with garlic powder and crushed chilli or mixed herbs, veggies and olive oil. Sardines have a high level of omega-3 fatty acids and low mercury compared to other fish.”
Kiros recommended individually wrapped frozen salmon for one of the best sources of omega-3s and quick convenience: “Just season, pop in the oven, and it’s done. Pair with veggies and whole grains.”
You can also buy salmon or tuna that comes in a can or pouch. Kiros just suggests looking for low-sodium, wild-caught varieties.Flavour Boosters: Fresh Herbs, Lemon And Garlic To take a dinner from simple to delicious, Karadsheh incorporates a variety of herbs, including Italian parsley, dill, fresh mint and basil.
“For flavour and nutritional value, fresh herbs make a world of difference,” she said. “You’d be surprised what a bit of garlic and lemon juice can do to something as ordinary as baked chicken drumsticks.” (To keep herbs from wilting and going to waste, check out these tips.)
Kiros suggested stocking up on garlic, turmeric and curry, which “boost flavours without adding excess salt, and also offer anti- inflammatory health benefits.” 
Make sure to have these staples handy, and your quest to follow the Mediterranean Diet can be a successful one.Related...Read This If You Wake Up Hungry In The Middle Of The NightWhat's Better: 3 Meals Or Snacking Throughout The Day?The Best And Worst Ingredients To Add To Your Coffee
Latest News
Top news around the world
Coronavirus Disease

Coronavirus disease (COVID-19) is an infectious disease caused by a newly discovered coronavirus.

Most people infected with the COVID-19 virus will experience mild to moderate respiratory illness and recover without requiring special treatment. Older people, and those with underlying medical problems like cardiovascular disease, diabetes, chronic respiratory disease, and cancer are more likely to develop serious illness.

Around the World

Celebrity News

> Latest News in Media

Watch It
'Flee' Director Jonas Poher Rasmussen on How Animation Made it Easier to Revive the Past in his Film
December 07, 2021
o6R6N_vTjaY
BTS Sends a Heartfelt Message Via Video At Variety Hitmakers
December 06, 2021
4XBexjgWaxQ
VIP+ Exchange: The Future of Addressable Advertising
December 02, 2021
la03aixkBq0
Bennifer's Courtside Date Night Is A Slam Dunk | E! News
December 08, 2021
scJyrvw9pvY
Is Khloé Kardashian Finally Done With Tristan Thompson? | Daily Pop | E! News
December 08, 2021
DpQ9cbNgv6M
"Don't Look Up" Cast: Leonardo DiCaprio, Tyler Perry & More | Daily Pop | E! News
December 08, 2021
RgUba8JoLJU
TMZ’s TOP STORIES OF THE DAY
December 08, 2021
93CuJwz8fnM
Today in TMZ History: Juice WRLD’s Tragic Death
December 08, 2021
h0qPhpkscK4
Pete Davidson, Machine Gun Kelly Strip Down to Undies, Joke About Their Junk | TMZ TV
December 08, 2021
G9UpRN3YGPM
Khloé Kardashian: ‘I’m barely in my own body’ amid Tristan Thompson paternity drama | Page Six
December 08, 2021
_2C3fsP-xf0
Faith Hill looks unrecognizable on magazine cover with Tim McGraw | Page Six Celebrity News
December 08, 2021
ALPo_VSizCQ
Wendy Williams not returning to her talk show in early 2022 | Page Six Celebrity News
December 08, 2021
kyLttbsj4AI
TV Schedule
Late Night Show
Watch the latest shows of U.S. top comedians

Sports

Latest sport results, news, videos, interviews and comments
Latest Events
19
Nov
ASIAN CHAMPIONS LEAGUE: Group H
Sydney FC - Shanghai SIPG
17
Nov
UEFA NATIONS LEAGUE A: Group Stage
Spain - Germany
14
Nov
UEFA NATIONS LEAGUE A: Group Stage
Germany - Ukraine
08
Nov
ENGLAND: Premier League
Manchester City - Liverpool
08
Nov
ENGLAND: Premier League
Arsenal - Aston Villa
08
Nov
SPAIN: La Liga
Valencia - Real Madrid
08
Nov
ITALY: Serie A
AC Milan - Verona
08
Nov
ENGLAND: Premier League
West Bromwich Albion - Tottenham Hotspur
08
Nov
ITALY: Serie A
Bologna - Napoli
08
Nov
ITALY: Serie A
Genoa - Roma
08
Nov
ITALY: Serie A
Atalanta - Inter Milan
08
Nov
ITALY: Serie A
Lazio - Juventus
08
Nov
GERMANY: Bundesliga
Bayer Leverkusen - Borussia Monchengladbach
08
Nov
ENGLAND: Premier League
Leicester City - Wolves
08
Nov
GERMANY: Bundesliga
Wolfsburg - Hoffenheim
08
Nov
SPAIN: La Liga
Real Valladolid - Athletic Bilbao
08
Nov
SPAIN: La Liga
Levante - Alaves
08
Nov
SPAIN: La Liga
Real Sociedad - Granada CF
08
Nov
ITALY: Serie A
Torino - Crotone
08
Nov
SPAIN: La Liga
Getafe - Villarreal
07
Nov
GERMANY: Bundesliga
Borussia Dortmund - Bayern Munich
07
Nov
ENGLAND: Premier League
Everton - Manchester United
07
Nov
ENGLAND: Premier League
Chelsea - Sheffield United
07
Nov
SPAIN: La Liga
Atletico Madrid - Cadiz
07
Nov
SPAIN: La Liga
Barcelona - Real Betis
07
Nov
GERMANY: Bundesliga
Augsburg - Hertha Berlin
07
Nov
GERMANY: Bundesliga
Stuttgart - Eintracht Frankfurt
07
Nov
GERMANY: Bundesliga
RB Leipzig - SC Freiburg
07
Nov
ENGLAND: Championship
Rotherham - Preston NE
07
Nov
ITALY: Serie A
Parma - Fiorentina
07
Nov
ENGLAND: Championship
Watford - Coventry
07
Nov
ENGLAND: Championship
Norwich City - Swansea City
07
Nov
ENGLAND: Championship
Blackburn - QPR
07
Nov
ENGLAND: Championship
Derby County - Barnsley
07
Nov
ENGLAND: Championship
Huddersfield - Luton
07
Nov
ENGLAND: Championship
Nottingham Forest - Wycombe Wanderers
07
Nov
ENGLAND: Premier League
West Ham United - Fulham
07
Nov
ENGLAND: Championship
Sheffield Wednesday - Millwall
07
Nov
ENGLAND: Championship
Brentford - Middlesbrough
07
Nov
ENGLAND: Championship
Birmingham - Bournemouth
07
Nov
SPAIN: La Liga
Sevilla - Osasuna
07
Nov
ITALY: Serie A
Benevento - Spezia
07
Nov
ENGLAND: Premier League
Crystal Palace - Leeds
04
Nov
CHAMPIONS LEAGUE: Group stage, Group G
Ferencvaros - Juventus
04
Nov
CHAMPIONS LEAGUE: Group stage, Group G
Barcelona - Dynamo K.
03
Nov
CHAMPIONS LEAGUE: Group stage, Group A
Salzburg - Bayern Munich
03
Nov
CHAMPIONS LEAGUE: Group stage, Group D
Atalanta - Liverpool
Find us on Instagram
at @feedimo to stay up to date with the latest.
Featured Video You Might Like
zWJ3MxW_HWA L1eLanNeZKg i1XRgbyUtOo -g9Qziqbif8 0vmRhiLHE2U JFCZUoa6MYE UfN5PCF5EUo 2PV55f3-UAg W3y9zuI_F64 -7qCxIccihU pQ9gcOoH9R8 g5MRDEXRk4k
Copyright © 2020 Feedimo. All Rights Reserved.