According to the U.S. News and World Report, the Mediterranean diet is frequently ranked the #1 diet. Unlike other diets that can be harder to stick to like very low-carb diets, the Mediterranean diet doesn’t overtly exclude any particular food. Instead, it focuses on nutrient-dense foods, which we’ll review later on in this article.
Some of the herbs and spices that are good for the Mediterranean diet include:
- Basil
- Bay leaf
- Coriander
- Cumin
- Dill
- Fennel
- Garlic
- Mint
- Oregano
- Rosemary
- Sage
- Thyme
- Turmeric
What flavors do each of these herbs and spices provide, and how should you use them in Mediterranean cuisine? We have those answers next!
What is the Mediterranean diet?
A Mediterranean diet is a diet that emphasizes fruits, vegetables, whole grains, nuts, seeds, and plant-based fats like olive oil. A Mediterranean diet includes fish and some eggs while eating less red meat than a typical Western diet usually includes. A Mediterranean diet also avoids processed foods and added sugars, making it one of the healthiest eating styles.
The Mediterranean diet is rooted in the typical eating styles of people who live in Greece, Spain, Italy, France, and part of Northern Africa – all countries near or bordering the Mediterranean Sea.
Which herbs and spices are good for the Mediterranean diet?
A Mediterranean diet is rich in plant foods, and herbs and spices are no exception. Herbs and spices are often used in Mediterranean dishes to enhance flavor and color without relying on other flavor enhancers that are typically found in processed foods like excessive amounts of salt, sugar, and others.
We’ll review some of the herbs and spices that are most prevalent in the Mediterranean diet next.
Basil
Along with Italian cuisine (since Italy is one of the countries the Mediterranean diet is based on), basil is a common ingredient in Mediterranean dishes. Basil is the main herb in pesto, a sauce that consists of basil, garlic, olive oil, parmesan, and pine nuts. Pesto is a perfect example of a Mediterranean-inspired sauce because it includes some of the main stars of a Mediterranean diet – nuts, herbs (plant-based food), garlic, and olive oil.
Bay leaf
Bay leaves are popular in Mediterranean recipes as well as other styles of cooking. They’re meant to be added early on in the cooking process so their flavors can be extracted, and then they’re removed before serving.
Fresh bay leaves have a more bitter taste while dried bay leaves have a more herbal flavor similar to thyme and oregano. Some people describe bay leaves as having notes of eucalyptus and pine as well.
Coriander
Coriander seeds (not the leaves of the plant which are used as the herb cilantro) have an earthy, tart, and slightly sweet flavor. It also has notes of citrus and pepper, somewhat similar to the peppery notes of ginger.
You’ll find whole coriander seeds or ground coriander at most grocery stores. Whole coriander seeds in chunky sauces, in soups, or with pickled foods and ground coriander for dishes where you want a smoother, more uniform consistency.
Cumin
Cumin is popular in Mediterranean AND Mexican cooking, so it’s quite a versatile spice. Cumin helps bring out the natural sweetness of root vegetables like carrots and also pairs well with legumes, a popular plant-based protein in the Mediterranean diet.
Cumin’s flavor is nutty, and slightly sweet, with subtle warming qualities. Cumin is an ingredient in some spice blends like Ras el Hanout, a Mediterranean spice blend from North Africa.
Dill
Fish is a common protein source in the Mediterranean diet, and dill is one of the best herbs to pair with fish. Dill weed (not the seed) is the feathery herb you’ve likely seen garnishing cooked fish dishes, while the seed is a bit more bitter and often used to cook lentils. Dill weed also pairs well with lemon on fish.
Fennel
Fennel has a sweet, licorice-like flavor that pairs well with tomato-based sauces in Mediterranean dishes. Fennel is also a popular spice in sausage, which isn’t prevalent in a Mediterranean diet, along with other processed meats. However, you can include them on rare occasions, or when balanced with plenty of other plant-based ingredients.
Garlic
Good ol’ garlic. Why is it so popular? Garlic fans love garlic’s unique sweet, buttery flavor which is enhanced when it’s roasted in oil like olive oil, a Mediterranean diet staple. Garlic also has compounds that may have health benefits like improving cholesterol levels, promoting healthy blood pressure levels, and supporting a healthy immune system.
Mint
Mint pairs well with other Mediterranean herbs like basil, cumin, dill, and oregano. Mint can be used in sweet and savory dishes as well as Mediterranean-style lemonade, which is unlike regular lemonade because it contains mint leaves.
Oregano
Another herb that is also popular in Italian cooking (and a main ingredient in Italian seasoning), oregano has a spicy, pungent flavor that pairs well with other Mediterranean herbs and spices.
Add oregano to Mediterranean-style pizza, which is loaded with veggies and often has a whole wheat crust instead of one made from enriched white flour. To make pizza even more Mediterranean-style, use feta cheese instead of mozzarella.
Rosemary
Along with dill, rosemary is a great herb that complements oily fish like salmon. Rosemary pairs well with oregano, cumin, thyme, and mint – all popular herbs and spices that are good for the Mediterranean diet.
Sage
Sage is a member of the mint family that has a slightly peppery flavor with notes of mint and lemon. Use sage along with bay leaves and basil, which we reviewed earlier in this list.
Thyme
Thyme is savory and sweet and goes great with pasta, soups, roasted vegetables, and meat. Mediterranean pasta dishes use whole wheat pasta instead of white flour pasta. Whole wheat pasta is richer in fiber, a nutrient that is good for heart and digestive health.
Thyme is one of the common herbs in za’atar, a spice blend that is popular in Mediterranean cooking.
Turmeric
You can easily spot turmeric by its bright orange hue. Turmeric has a compound called curcumin, which is known for its anti-inflammatory properties and potential health benefits. In Mediterranean cooking, turmeric offers an earthy flavor that is slightly bitter with notes of pepper.
FAQs:
Za’atar is a spice blend that includes herbs and spices that are prevalent in Mediterranean cuisine. Za’atar typically includes herbs and spices like thyme, oregano, marjoram, sesame, sumac, cumin, and coriander.
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