The Mediterranean Pantry: Stocking Up For Flavor And Nutrition
Herbs and Spices – The Flavorful Heart of Mediterranean Cuisine: Herbs and spices are the soul of Mediterranean cooking. From the basil in Italian pesto to the cumin in Moroccan tagines, these aromatic additions transform simple dishes into flavorful masterpieces. To ensure you’re using the freshest, opt for whole spices and grind them as needed. Store your herbs and spices in a cool, dark place to preserve their flavor and potency. Start by experimenting with one new herb or spice each week to gradually build a versatile and healthful spice collection.
Nuts and Seeds – The Crunchy Cornerstones of Nutrition: Almonds, walnuts, pistachios, sesame seeds, and flaxseeds are not just for snacking. They enrich salads, yogurts, and baked goods with healthy fats, proteins, and fibers. When selecting nuts and seeds, look for raw or dry-roasted varieties without added salt or sugar. Store them in airtight containers in a cool, dark place, or refrigerate/freeze them to extend their shelf life and prevent rancidity.
Legumes and Pulses – Plant-Based Protein Champions: Beans, lentils, and chickpeas are staples in the Mediterranean Diet, offering protein and fiber. For the best quality, choose dry legumes that are uniform in size and free from cracks. To maximize their nutritional value and digestibility, soak dry legumes before cooking. Canned legumes can be a convenient alternative – just choose varieties with no added salt and rinse them before use to reduce sodium content.
