Photo by Alex Overhiser from Mediterranean Every Night

The Mediterranean Diet Food List

So what does it look like when it comes to actual foods? Here’s my Mediterranean diet food list; I reference general guidance from the Cleveland Clinic on goals and serving sizes.

Recipes To Start With

So where to start? Here are some of my most popular Mediterranean diet recipes that readers love:

• 50 Easy Mediterranean Diet Recipes
• Easy Salmon and Veggies
• 28 Day Mediterranean Diet Meal Plan
• Mediterranean Chickpea Salad
• Mediterranean Rice Bowl
• Greek Chicken Meatballs
• Baked Chicken and Farro

I also have this 28 Day Mediterranean Diet Meal Plan to see what eating this way looks like on a weekly basis.

Mediterranean Diet Cookbook

I wrote the cookbook Mediterranean Every Night, which has 100+ Mediterranean diet recipes that make cooking this way approachable, from dinners to desserts and sides to bread. Here’s more about the book!

What Does Bouquet Garni Mean?

This phrase means “garnished bouquet” in French. It’s a classic French cooking technique that’s used in classic braises, stews, and stocks. The herbs flavor the dish without being actually part of it, adding gentle and subtle herb flavor.

How to Make a Bouquet Garni

Making a bouquet garni is quick and simple. Fresh herbs generally bring the best flavor, but you can also use dried if it’s all you have. Wrapping the herbs in cheesecloth is helpful and makes them easy to remove from the pot after cooking. It’s not required for fresh herbs, but it’s a must for dried herbs to keep them all together. Here’s how to make a bouquet garni:

• Assemble the herbs. Use 1 bay leaf, 1 handful fresh thyme, and 1 handful fresh parsley, or the mix of herbs of your choice. Add more if desired! If using dried herbs, use 2 to 3 tablespoons of each herb.
• Tie the herbs in cheesecloth. Add the herbs to a square of cheesecloth (or other clean cloth) and tie the end using kitchen string.
• Add to soups, stews, braises, casseroles, vegetables, and more. Place the bouquet garni directly into the soup or food item while cooking. Once cooking is complete, remove and discard it.

Pro tip: Don’t have cheesecloth? A reusable muslin bag or a tea infuser works.

What To Serve Alongside

To make it into a meal, here are a few tasty sides to serve with chili I’d serve with this pumpkin chili. Let us know if you have other ideas in the comments: I’d love to hear what you’re making!

• Bread: Try my Mexican Cornbread, Homemade Cornbread, or Vegan Cornbread.
• Salad: Add a crisp green salad like Mexican Salad, Romaine Salad with Cilantro Lime Dressing, or Kale Caesar Salad.
• Dip: Keep with the pumpkin theme with Pumpkin Dip and sliced apples.
• Other ideas: See my What To Serve With Chili post.

Ingredients In Maple Vinaigrette Dressing

This maple vinaigrette dressing comess together in just 5 minutes and works for drizzling on salads of all kinds. Because of the maple syrup and apple cider vinegar, it goes particularly well with fall salads like Apple Salad or Pomegranate Salad. But it works any time of the year! Here are the ingredients you’ll need:

• Pure maple syrup: Use real maple syrup always (not pancake syrup). I always use Grade A: Dark Color and Robust Flavor, because it has the deepest flavor. You can also use honey to make Honey Vinaigrette.
• Apple cider vinegar: Its fruity, tangy flavor pairs well with the maple. You can also use white wine vinegar if it’s what you have on hand.
• Dijon mustard: My secret to a creamy dressing! The Dijon mustard acts as an emulsifier and helps the dressing hold together.
• Extra-virgin olive oil: Use a mild, fruity extra-virgin olive oil to meld with the flavors, not one that’s very peppery or strong.

Tips For Making Maple Vinaigrette

This maple vinaigrette recipe is a spin on our classic Easy Vinaigrette, which is a similar formula and concept. Vinaigrette dressings are emulsions, which is when oil and vinegar combine into a thick substance instead of staying separated. Here are a few tips for making a vinaigrette:

• Use a medium bowl for whisking. This allows enough room for the whisk to agitate the liquids so they combine.
• Gradually whisk in the olive oil. Whisk all ingredients except the oil, then whisk it in 1 tablespoon at a time. Gradually the dressing will get thicker and thicker until an emulsion forms.
• This maple vinaigrette will eventually separate. As it sits, this dressing does tend to separate. Simply shake it in a jar or whisk it again prior to serving.

Ways To Serve Maple Vinaigrette

This maple vinaigrette recipe is great with fall salads, but it works in any season and with many other types of salads as well. Here are a few ideas for how to serve maple vinaigrette:

• Try it on Apple Salad or Apple & Goat Cheese Salad
• Go for Butternut Squash Salad or Sweet Potato Salad
• Opt for Beet Salad or Pomegranate Salad
• Try on summery salads like Strawberry Salad or Blueberry Salad

Lemon Tahini Dressing Ingredients

This lemon tahini dressing recipe uses pantry and refrigerator ingredients to make one killer, creamy sauce. In fact, we’re amazed every time we whisk it together! Tahini makes magic when it comes to a rich and creamy texture, which is often hard to find with vegan sauces. Here’s what you’ll need for this recipe:

• Tahini: This sesame seed paste is what makes this dressing have a creamy texture. All brands vary in thickness, so I like runny pourable styles or the kind that’s sold in a squeeze bottle.
• Fresh lemon juice: Always use fresh lemon juice here; it brings a bright tang that bottled lemon juice can’t.
• Olive oil: This adds richness and body to the sauce.
• Maple syrup, honey, or sugar: A hint of sweet balances the bitterness of the tahini.
• Garlic: This adds a nice savory undertone to the flavor.

All About Tahini

Tahini is a Middle Eastern condiment that’s a paste made of toasted sesame seeds. It’s common in Middle Eastern and Mediterranean cuisines, like Lebanese, Greek, Turkish, and more. This ingredient is extremely versatile and is a pantry staple! It’s a main ingredient in hummus, and works well in sauces and even desserts. Here are a few things to know about tahini:

• Where to find tahini: You can find tahini in your local grocery store, many times in the international aisle. It is sometimes also located near the peanut butter and other nut butters.
• Try a squeeze bottle: Tahini is notoriously hard to measure out, but some brands have convenient squeeze bottles now that make things easy.
• Store refrigerated or keep at room temp: You can store tahini either at room temperature or refrigerated; I like to refrigerate it to keep it fresher even longer. Keep in mind it does get thicker when chilled.

Tips For Making Lemon Tahini Dressing

This lemon tahini dressing is fast and easy to whip up: it’s simply a matter of whisking! Here are a few notes on the process:

• Don’t use bottled lemon juice. This type of lemon juice tastes artificial. Only use juice from real lemons: you’ll need 2 large or 3 small here.
• Use only enough water to bring the sauce together. This will vary based on the tahini brand, so it may be different every time.
• Balance the acidity with sweetness. You can leave out the sugar or honey if desired, but the acidity does beg for balance with a little sweet.

How To Use It

Need ideas for how to use this dressing? Likely you’ve already got a specific use in mind. But here are a few more creative uses for using up leftovers! Here’s how to use lemon tahini dressing:

• Salads like Kale Salad, Romaine Salad, Falafel Salad, or Tossed Salad
• Bowl meals like a Power Bowl, Falafel Bowl, Salmon Bowl or Grain Bowl
• Vegetables like Grilled Vegetables, Roasted Vegetables, Roasted Broccoli, Roasted Cauliflower or Roasted Carrots
• Sandwiches like Chickpea Salad Sandwich or Falafel Sandwich