Set Up Your Mediterranean Kitchen

Quick Win

Along with fresh veggies and seafood, certain pantry staples are central to Mediterranean cooking. Take an inventory and shop for what you need.

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• Oils and vinegar. Be sure you have extra-virgin olive oil, a cornerstone of Mediterranean cooking, for use in cooking, marinades and dressings, and drizzling. Keep a couple of types of vinegar on hand — balsamic and red wine, for instance — for vinaigrettes and to sprinkle on any dish before serving for a tangy kick. 
• Pantry basics. Stock up on canned or jarred tomatoes, sun​-​dried tomatoes, artichoke hearts, olives and capers; legumes such as chickpeas, lentils and beans; and grains such as brown rice, farro, couscous and bulgur wheat.
• Herbs and spices. Oregano, rosemary, thyme, parsley, basil and paprika add delicious, salt-free flavor to Mediterranean dishes. Replenish dried herbs and spices that are running low — and buy fresh herbs as needed. In many dishes, fresh and dried herbs are interchangeable. Rule of thumb: When replacing dried with fresh, multiply the quantity by three. And if you have only dried ​and the recipe​ calls for fresh, cut the amount to one-third. 

Why

Increasingly, research is showing that a healthy diet is crucial to optimal brain health, according to “Brain Food,” a report from the Global Council on Brain Health published in 2018. With an emphasis on whole grains, legumes, nuts, seafood and healthy fats such as olive oil, the Mediterranean diet is nutritious and flavorful — the best of both worlds — and has been linked to a host of health benefits. A review of studies, published in 2021 in the Journal of Internal Medicine, found strong evidence that Mediterranean-style eating may lower the risk of cardiovascular disease and help protect cognitive function, among other benefits.