Mediterranean diet

Get healthy with Mediterranean cuisine

Did you know that March is Nutrition Month? What better time to start eating right! Read on to learn all about the Mediterranean diet, which is widely recognized for its health benefits-and easy to incorporate into your busy life.

Focus on freshness

Tomatoes, cucumbers, figs, dates and grapes: Fresh fruits and veggies are a staple of the Mediterranean diet, from breakfast to dinner! They're packed full of essential vitamins and minerals, so you can indulge freely. Take advantage of our weekly specials to stock up on tasty new finds!

Lean proteins take centre stage

Unlike a traditional Canadian diet, the Mediterranean diet is low in red meat. Because of the region's proximity to the sea, you're more likely to find fish and seafood on a Mediterranean dinner table than roast beef. Fish and seafood are low in saturated fat and cholesterol, but rich in omega-3 fatty acids, essential nutrients and lean protein, all of which are vital for your health. Plant-based proteins are also common in Greece, Morocco, Lebanon and Italy. Legumes, like chickpeas and beans, serve as hearty bases for many vegetarian dishes.

Ode to olive oil!

Brushed on grilled fish, tossed with roasted vegetables or drizzled over salads... no matter how you slice it, extra virgin olive oil goes well on everything! Thanks to its antioxidants and anti-inflammatory properties, EVOO can help prevent cancer and chronic disease, plus support your cardiovascular health. Luckily for you, Marché Adonis is the premier destination for olive oils. Browse an impressive array of over 40 varieties from the best olive orchards in the Mediterranean that run the gamut from sweet to fruity to spicy. It's definitely worth the trip! .

Smart snacks: Seeds and nuts

Seeds and nuts make excellent energy-boosting snacks that you can enjoy whenever you need a little pick-me-up. Try swapping your mid-morning muffin for a handful of cashews, pistachios or sunflower seeds. Craving something sweet? You can also incorporate seeds and nuts into your favourite desserts, like Baklavas!

Don't forget the dairy

Dairy products made from sheep, goat or cow milk are also a big part of Mediterranean cuisine. Greek yogurt, halloumi, and feta are often used in sauces, dips and dressings, and are the star of the show in many Mediterranean dishes. Firm, soft, crumbly and sometimes spiced: There are so many varieties of cheese just waiting to be discovered!