Here's another mainstay of the Mediterranean kitchen-rich, creamy Greek yogurt. If you haven't tried it, do it's made by straining the whey and other liquids from regular yogurt and has a solid consistency. You'll want to buy it plain, which eliminates extra sugars and gives you a platform for the many sweet fruits, crunchy nuts, and grains you may add. Greeks are also quite proud of the many varieties of golden honey they produce and enjoy a drizzle on their yogurt or fresh fruit. Not too much. While you're in the dairy aisle, pick up some large whole chunks of feta. There's no skimpy sprinkle of feta on true Greek salads in the islands. Instead, chunks of cucumber and ripe tomatoes, joined by some sliced red onion and bell peppers, are topped with a slab of feta before being doused with olive oil and vinegar. Make sure to add balsamic vinegar to your list. The tangy sweetness is great on salads, veggies, and fruits. Add garlic, white, yellow, and red onions, spring onions, shallots, and leeks to your list, along with fresh herbs. Think chives, basil, bay leaves, cilantro, mint, parsley, oregano, rosemary, dill, fennel, marjoram, sage, savory, tarragon, and thyme. They add flavor and a beautiful garnish that makes a dish pop. Many Mediterranean dishes incorporate whole grains, often sporting names that have been around for centuries. Ancient grains such as farro, Kamut, teff, wheatberries, barley, bulgur, couscous, polenta, quinoa, and freekeh are often used to stuff vegetables, add fiber to salads and thicken soups. Many can be made ahead and frozen in small batches to pull out and add to a recipe, or as the basis of a tummy-warming breakfast. Because the Mediterranean style of eating is heavily plant-based, legumes become a key way to add healthy protein. You can buy canned or dried, and because they last so long in the pantry you can easily stock up when they are on sale. What may be the most fun about the Mediterranean manner of eating? Experiment with all the spice blends that have originated from the region. Take the Moroccan spice mix chermoula, which can be used as a marinade, seasoning rub, side sauce, or condiment. The spicy dry rub is made of allspice, cayenne, chili powder, cinnamon, coriander, cumin, ginger, paprika, and turmeric. Add olive oil and lemon juice to turn it into a paste for marinades. Add more to turn it into a vinaigrette for veggies or salads.
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