A Beginner’s Guide to the Mediterranean Diet

It’s no surprise that the Mediterranean Diet was once again named the #1 Best Diet Overall by US News & World Report. But what exactly makes it stand out from other diets? 

Based on the dietary patterns of people living in the Mediterranean region, the Mediterranean Diet functions less like a diet, per se, and more like a food lifestyle. It focuses on eating simple and delicious foods that are layered with flavor and proven health benefits. It’s also flexible and easy to follow, so no calorie counting or portion measurements are needed. 

Abundant, Delicious Options

If you’re looking to live more vibrantly, or simply looking for a healthier lifestyle but don’t want to sacrifice flavor, the Mediterranean Diet might be a great option for you. Sure there are a few smart food limitations, like reducing your consumption of red meat, dairy, sweets, and processed foods. But, when it comes to the foods you can enjoy regularly, the options are pretty endless: olive oil, fruits, beans, nuts, dairy, dark chocolate, moderate amounts of red wine, spices and herbs, and, our personal favorite, fish.

For a detailed look at the amazing foods included in the Mediterranean diet, have a look at the Oldways Mediterranean Diet pyramid.

Tuna and Olive Oil: A Match Made in Mediterranean Diet Heaven

With Genova’s meaty tuna packed in luscious olive oil, you’re getting both delicious protein and healthy fats—two key components of the Mediterranean Diet. Want to take flavor a step further? Our tuna filets with flavored olive oils incorporate spices and herbs that add even more Mediterranean flair.

In the spirit of Mediterranean Diet Month, we encourage you to discover new foods and dishes that not only taste good, but also make you feel good. After all, at its core, the Mediterranean Diet is a fusion of cuisines from Spain, France, Italy, Greece, Turkey, and Northern Africa. And who wouldn’t want to transport their taste buds to a sunny hillside café in Tuscany or a coastal fish market in Greece?

Don’t know where to start? Check out some of our favorite Mediterranean-inspired recipes:

Mediterranean Tuna, Feta & Dill Salad

If you think salads are boring, allow this hearty salad to change your mind. It’s tangy and colorful thanks to its bold Mediterranean flavors and bright ingredients. Arugula, cucumber, cherry tomatoes, and dill bring the freshness, while our Premium Yellowfin Tuna and chunks of feta cheese bring savory flavor and filling protein. 

Sheet Pan Roasted Vegetables With Calabrian Chili Tuna & Orzo

Work this easy sheet pan recipe into your weekly meal plan, and you can thank us later. The rich flavors of our Calabrian Chili Tuna mingle with bell peppers, eggplant and cherry tomatoes to make a delicious side dish or simple main. Plus, this recipe is easily adaptable to any seasonal veggies you have on hand so you can enjoy it any time of year.

Tuna Caprese Salad 

A classic Caprese salad never misses, but adding mouthwatering Genova Yellowfin Tuna takes it to the next level. We love it as a quick, satisfying lunch, or easy, delicious appetizer. 

Tuna Veggie Wrap with Hummus

These healthy wraps are the perfect on-the-go lunch. Fresh veggies get a boost of protein from our Albacore Tuna in Olive Oil and your favorite hummus. Spritz some lemon for extra freshness and enjoy!

Tuna Shakshuka

This classic Shakshuka just got more protein thanks to the addition of Yellowfin Tuna. The rich, savory flavors from the tomato sauce, poached eggs, tuna, and spices make for a dish that can be enjoyed at any meal. Serve with bread to complete the meal!

Calabrian Chili Tuna Pasta Puttanesca

Our Calabrian Chili Tuna adds the perfect kick to an Italian classic. And the flavor doesn’t stop there. This easy pasta dish is rich in traditional Mediterranean ingredients and pantry staples like olives, capers, garlic, and parsley. But the best part, it comes together in under 30 minutes!

For more Mediterranean-inspired recipes, visit our Recipes page.

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