Herbs and Spices: Herbs and spices have their own health benefits, and also give extra flavor and regional identity to any meal or dish. But....do you have bottles of spices in your cabinets or on a spice rack that have been around for more than a few years? Take stock of your collection, and think about what you really use (have you used that bottle of ? in the last year), then discard outdated containers, and refresh your favorites.
Nuts, Peanuts, and Nut Butters: In dozens of the latest studies supporting the many health benefits of the Mediterranean Diet, nuts are one of the ingredients frequently called out. There are seven nuts classified as tree nuts (walnuts, almonds, pistachios, brazil nuts, hazelnuts, pecans, and macadamia nuts), plus peanuts (technically a legume or ground nut, but used in the kitchen like a tree nut). Choose one or all, and have them on hand to add to almost any dish, or enjoy a handful as a snack. Peanut butter and nut butters are also great staples for any Mediterranean kitchen.
Olive Oil: The Mediterranean Diet wouldn't be the Mediterranean Diet without extra-virgin olive oil! Unlike wine, olive oil does not get better with age. The North American Olive Oil Association's website is full of useful information about storing and handling olive oil. As they point out, "the three key enemies of olive oil (and really any cooking oil) are heat, light, and air. Limit exposure to all three of these and your olive oil can keep well for up to two years in the original sealed package."
Wine: Speaking of wines (which get better with age!), it's fun to have a variety of red, white, and sparkling wines on hand. Pick a country and/or region and try several wines to find new favorites, or just stock up on the type of wine that you like.
Beans: When we hear people say the Mediterranean Diet is expensive, our thoughts go straight to beans. What could be more affordable than a bag of dried beans (or even canned beans)? They add healthy plant protein, texture, and flavor to salads, pasta dishes, soups, dips -- the possibilities are endless.
Vinegars: Vinegar is great to have in your pantry. Paired with olive oil, it will enable you to whip up delicious vinaigrettes for salads. Red wine vinegar, white wine vinegar, and champagne vinegar are just a few of the vinegars on store shelves. Try lots of them! Also, if it's in your budget, we recommend splurging on balsamic vinegar, especially aged Aceto Balsamico, the traditional balsamic vinegar of Modena, Italy, made from the juice of Trebbiano grapes. To learn more, visit the website of the Aceto Balsamico Tradizionale di Mondena.
Grains: Having a variety of whole grains in your pantry will guarantee that you can have the base of a dinner in no time flat. Mix grains with vegetables or greens of all kinds for a simple dish. In addition to pasta and rice, try some other grains, such as quinoa, farro, freekeh, amaranth, or sorghum. For the best information on whole grains, see the website of our sister Oldways program, the Whole Grains Council.
Soups and Broths: For those nights when you come home exhausted, or for weekend lunches when you need something already at hand, canned or tetra-paks of soup are great to have in the pantry. Look for lower-sodium versions to avoid heavily salted prepared soups. Remember, you can also add a pinch of kosher salt to an already low-sodium soup if you think it needs just a little more salt.
Canned Tomatoes: Canned tomatoes are also wonderfully useful for recipes and quick meals, particularly in the winter months when tomatoes are not in season. Again, look for lower-sodium varieties.