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The Mediterranean diet is based on eating habits in countries such as Spain, Greece, Italy and France. For this reason, it is often associated with sunny, summer days and al fresco dining, but this way of eating is just as suitable for the colder months – whatever the time of year, it packs a nutritional punch. Thanks to the use of ingredients like olive oil, canned tomatoes, nuts, and oily fish, the Mediterranean diet offers a wealth of health benefits all year round.
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Next, see all our Mediterranean diet recipes, read more about the Mediterranean diet, the health benefits of olive oil and find out what makes oily fish so good for you.
What to eat on a Mediterranean diet?
There are no strict rules to the Mediterranean diet, but the key is to minimise ultra-processed foods, sugar, red meat and refined carbs. Instead choosing wholegrains, green leafy vegetables, pulses and beans, eggs, Greek yogurt, poultry and fish – all of which are available during winter.
What are the health benefits?
Studies suggest that following a Mediterranean diet can reduce the risk of heart disease, type 2 diabetes, and high blood pressure, while also promoting healthy ageing and weight management. Many of the benefits are due to the focus on whole, fresh and seasonal foods, as well as the abundance of brain-healthy foods, such as olive oil.
Mediterranean recipes to try
Below are four Mediterranean recipes that use storecupboard staples like canned tomatoes and canned fish to create hearty, wholesome meals.
1. Sardine pasta with crunchy parsley crumbs
This quick, comforting recipe makes excellent use of canned sardines, which are packed with omega-3 fatty acids. Toss wholemeal spaghetti with garlic, canned tomatoes, and a pinch of chilli flakes. Add flaked sardines and top with crunchy, golden parsley breadcrumbs. A delicious antidote to the winter blues.
2. Mediterranean fish stew
Create a comforting one-pot meal with canned tomatoes, white fish fillets and smoked paprika. Sauté onions, garlic, and fennel in olive oil, then add the tomatoes, stock and spices. Nestle the fish into the mixture and cook until tender. Serve with crusty wholemeal bread to soak up the rich broth.
3. Slow cooker chickpea stew
This vegetarian dish is a Mediterranean classic that’s perfect for colder evenings. Gently fry onion, garlic and squash with spices then add to your slow cooker along with canned tomatoes and chickpeas. Once cooked, serve with couscous for a hearty, healthy dinner.
4. Lentil & tuna salad
Throw together this easy, no-cook tuna salad in a matter of minutes. It makes a great nutritious lunch. Ready-cooked lentils are combined with canned tuna, jarred roasted red peppers, cherry tomatoes and a zingy mustard dressing. A handful of parsley adds a nice touch of green to this healthy recipe.
So, should you be following the Mediterranean diet?
The Mediterranean diet is more than just a summer trend—it’s a year-round approach to healthy eating. Its emphasis on whole, unprocessed foods, healthy fats, and lean proteins makes it both versatile and nourishing. By incorporating pantry staples like canned tomatoes and fish, you can enjoy Mediterranean-inspired dishes that are as comforting in winter as they are delicious in summer. So, embrace this way of eating and reap its many health benefits, whatever the season.
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