5. Garlic
Garlic has long been prized for its anti-inflammatory and medicinal properties, and it has been a cornerstone of Mediterranean cuisines for centuries. A garlic press makes it easy to mince a clove to throw into salad dressings, soups or sauces for a flavor punch. To make a delicious and healthy sauce for pasta, prepare fresh pesto by combining garlic, nuts, basil, salt and olive oil in a food processor. If you’ve never roasted garlic, you’ll be amazed at how heat transforms this pungent root into a caramelized, buttery spread.
To prepare, cut the top off a whole head of garlic, drizzle with extra virgin olive oil, wrap in foil and roast in the oven at 400 degrees for 30 to 35 minutes. Squeeze or spoon out the roasted garlic to add a new depth of flavor to fish, chicken or roasted vegetables. You can also “use it like butter and smear it on toasted bread,” Brill says. “It’s so much better for you, and I can’t imagine that people wouldn’t like the taste.”
6. Frozen fruit and vegetables
The Mediterranean diet calls for eating an abundance of fruits and vegetables (ideally, two cups of each per day), but fresh produce can be costly. Buying what’s local and in season is a great way to save, but don’t be afraid to save money by going for frozen varieties. Because they’re picked and packed at peak freshness, they often “have more nutrients than the ones sitting around for weeks that are fresh,” Brill says.
Fruit is often served for dessert in Mediterranean countries, LeBlanc says. To up the wow factor, she recommends baking fresh or frozen fruit — try peaches, apricots, pears, berries, apples or mangoes — in a parchment packet with some cinnamon and red wine.
7. Plain Greek yogurt
While dairy products are part of the Mediterranean diet, they are eaten in lower quantities compared to the typical American diet. The Mediterranean diet’s dairy superstar is undoubtably Greek yogurt, which has about twice the protein compared to other yogurts. It also provides calcium, nutrients and probiotics that promote gut health and fight inflammation.
Buying a tub of low-fat plain Greek yogurt rather than individually packaged, flavored varieties is both more economical and healthier, since flavored yogurts are usually loaded with added sugar, LeBlanc says. Flavor plain yogurt yourself with fresh or frozen fruit, a sprinkle of granola and a drizzle of honey.
Greek yogurt is also a great stand-in for mayonnaise and sour cream, or you can whip it into a delectable sauce for fish patties or grilled chicken by adding lemon juice and fresh dill. For dipping vegetables, try yogurt-based tzatziki sauce as a substitute for ranch dressing. Tzatziki has garlic as well, so this delicious sauce will give you benefits of both foods.
8. Bulk nuts and seeds
The Mediterranean diet features a variety of nuts and seeds, including almonds, cashews, chestnuts, hazelnuts, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds and walnuts. Nuts and seeds are great sources of protein, nutrients and omega-3 fatty acids, and they’ve been linked to a lower risk of cancer, heart disease and diabetes.
However, buying prepackaged nuts and seeds can quickly ramp up your grocery bill. Instead, LeBlanc suggests shopping the bulk bins, where you can often find significant savings and buy only what you need.
Try sprinkling sunflower seeds on a salad, smashed walnuts on roasted vegetables, or pistachios on a grain-based dish like pilaf and couscous. And don’t forget you can always grab a handful of nuts for a satisfying and healthy snack.
The Best Anti-Inflammatory Foods
Michelle Crouch is a contributing writer who has covered health and personal finance for some of the nation’s top consumer publications. Her work has appeared in Reader’s Digest, Real Simple, Prevention, The Washington Post and The New York Times.
Dining and Cooking