What Condiments are OK In Mediterranean Diet?

Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. It’s ideal for dressings, cooking, and drizzling over dishes.

Balsamic Vinegar: Often used in salads and marinades, balsamic vinegar adds a tangy sweetness without added sugars or unhealthy fats. It pairs well with olive oil for a classic Mediterranean vinaigrette.

Tahini: Made from ground sesame seeds, tahini is a nutritious source of protein and healthy fats. It’s a key ingredient in hummus and can be used in sauces, dressings, and spreads.

Pesto: This vibrant sauce typically includes basil, garlic, pine nuts, Parmesan cheese, and olive oil. Pesto adds flavor to pasta, sandwiches, and grilled vegetables while providing a healthy dose of greens and fats.

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Mustard: Mustard is low in calories and adds a tangy flavor to dishes. It can be used in dressings, marinades, and as a spread, offering a zesty kick without unhealthy additives.

Hummus: Made from blended chickpeas, tahini, lemon juice, and garlic, hummus is a staple in the Mediterranean diet. It’s rich in fiber and protein, making it a nutritious spread or dip.

Tapenade: This olive-based spread, often combined with capers, anchovies, and olive oil, is a savory addition to breads, crackers, and vegetables. It provides a concentrated source of healthy fats and flavors.

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