The Mediterranean diet is not a diet of restrictions. If you know what to eat on the Mediterranean diet, you can stock a pantry to overflowing with the flavors and textures that fit your palate. But if you want to truly go Med, there are some essential ingredients to add to your Mediterranean diet grocery list. If you're ready to eat healthy, delicious Mediterranean recipes, here's where to start.

MEDITERRANEAN MUST-HAVES

To build a solid foundation for your Mediterranean-style pantry, start with these quintessential staples.

• Extra-virgin olive oil (see our next post “The ABCs of Cooking with Olive Oil” to learn why this is one staple not to skimp on)
• Beans and legumes: black, Navy, kidney, chickpeas, lentils
• Herbs and spices: oregano, basil, rosemary, thyme, turmeric
• Nuts and seeds: almonds, walnuts, pistachios, tahini
• Garlic, onions and ginger root
• Tomatoes: surprisingly, more nutrient-dense in canned form (whole, crushed, diced, sauce and paste), making them a super-staple because they're available year-round

Of course, no Mediterranean diet food list is complete without pasta. And because pasta comes in so many shapes, sizes, and varieties — semolina, whole grain, gluten-free, legume-based pasta — Mediterranean recipe options abound.

TRY:
Sun-dried Tomato Pesto & Avocado Toast

IN-SEASON PRODUCE IS BEST

For centuries, the people of the Mediterranean have created meals based on what's available at any given time.  Using fresh, seasonal ingredients is the true cornerstone of the Mediterranean diet.

Here are 10 suggestions for each season:

Winter: Winter squash, sweet potatoes, brussels sprouts, cabbage, leeks, carrots, kale, avocado, apples, grapefruit

Spring: Asparagus, cucumbers, spinach, celery, mushrooms, peas, collard greens, citrus, bananas, pineapple

Summer: Green beans, eggplant, bell peppers, zucchini, snap peas, corn, berries, melons, plums, cherries

Fall: Beets, cauliflower, radishes, Swiss chard, peppers, broccoli, acorn squash, kiwi fruit, grapes, pears

Peak season varies by climate and growing conditions. Many ingredients are at their best during more than one season. For detailed lists visit the USDA’s Seasonal Produce Guide or the Seasonal Food Guide (which allows you to search seasonal produce by state).

TRY:
Easy Vegetarian Pasta Fagioli

REPLACE REGULARLY

Always keep these on your Mediterranean diet grocery list. They’ll need to be replaced regularly.

• Fresh fish or seafood
• Canned tuna, salmon, sardines
• Grains (bread, pasta, oats, brown rice, bulgur, couscous)
• Artisanal cheeses
• Greek yogurt
• Olives

TRY:
Whole Grain Bruschetta with Barilla® Sun-Dried Tomato Pesto, Hummus & Sautéed Kale

THE MODERATION MENU

For variety, add these to your Mediterranean diet grocery list occasionally.

• Lean cuts of red meat
• Dark chocolate
• Red wine

PANTRY PURGE

Now that you know what to eat on the Mediterranean diet, your pantry should be fully stocked, leaving little room for the “unnecessaries.” During your pantry purge, clear out foods that any healthful diet would ditch.

• Sugar-sweetened drinks
• Processed meat
• Refined oils and margarine
• Highly processed foods
• Candy and potato chips