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    Home » Essentials

    Published: May 31, 2021 · Modified: Jun 8, 2022 · by GeorgiaDM

    Mediterranean Pantry Staples

    The Mediterranean diet is one of the best meal plans in the world and it is easier to follow it when having a great stocked pantry with all the staples in it. It has been shown that this diet can keep your weight level in normal range, reduces the risk of heart disease, diabetes and lowers inflammation in the body.

    To create some of the most delicious and easy Mediterranean dishes you need a great stock pantry with all the staples to create an incredible Mediterranean feast.

    A list of all the Mediterranean pantry staples that you need to have at home in order to cook Mediterranean dishes and Foodathlon's recipes.

    When we say pantry we mean not only the cupboard but the fridge, and freezer.

    Stock your kitchen cleverly

    The essentials

    • Extra virgin olive oil (EVOO)
    • Mild olive oil
    • Sunflower oil (organic)
    • Red wine vinegar
    • White wine vinegar
    • Balsamic vinegar
    • Apple 🍏 cider vinegar
    • Sea salt 🧂
    • Black pepper
    • Tomato 🍅 paste
    • Canned chopped tomatoes
    • Tomato sauce (no salt, no sugar)
    • Red and white wine 🍷

    Preserves

    • Olives (black, green, Kalamata)
    • Vine leaves
    • Capers and caper leaves
    • Honey 🍯
    • Maple syrup 🍁
    • Tahini
    • Petimezi
    • Carob syrup
    • Sundried tomatoes
    • Harissa paste
    • Canned sardines and anchovies
    • Pickled vegetables (toursi)

    Herbs & Spices

    • Oregano (Greek)
    • Thyme
    • Basil
    • Dill
    • Mint
    • Spearmint
    • Rosemary
    • Bay leaves
    • Marjoram
    • Savory
    • Parsley (not used in our recipes due to allergies 🤧)
    • Celery (stock and leaves)
    • Cardamom (kakoule)
    • Coriander leaves
    • Cinnamon
    • Cumin
    • Allspice
    • Chili flakes
    • Cloves
    • Nutmeg
    • Turmeric (curcumin)
    • Fenugreek
    • Paprika (smoked, sweet, and hot)
    • Saffron
    • Za'atar
    • Sumac
    • Ras el hanout
    • Ginger

    Cupboard

    • White beans (lima, cannellini, navy, black-eyed, vanilla/Feneos)
    • Lentils (brown, red, yellow)
    • Chickpeas (garbanzo beans)
    • Yellow split peas (fava)
    • Borlotti beans
    • Pasta 🍝 (any kind + gluten-free)
    • Rice 🍚 (medium grain/Carolina, arborio, bomba, bonnet, whole grain)
    • Orzo/risoni (normal, gluten free, and Emmer)
    • Bulgur
    • Trahanas
    • Hilopites
    • Polenta
    • Barley rusk (ntakos/dakos)
    • Couscous
    • Breadsticks
    • Flour (all types + gluten-free)
    • Semolina
    • Oats
    • Baking soda and powder

    Dairy

    • Yogurt
    • Milk 🥛 (animal or plant-based)
    • Feta cheese
    • Kefalotyri
    • Graviera
    • Mizithra
    • Anthotyros
    • Kasseri
    • Halloumi
    • Parmesan
    • Grana Padano
    • Pecorino
    • Ricotta
    • Mascarpone
    • Mozzarella
    • Manchego
    • Soft goat 🐐 cheese
    • Labneh
    • Kefir

    Nuts and dried fruit

    • Almonds
    • Walnuts
    • Pine nuts
    • Peanuts
    • Sunflower seeds
    • Pumpkin seeds
    • Pistachios
    • Sesame seeds
    • Hazelnuts
    • Dates
    • Apricots
    • Cherries 🍒
    • Sour cherries
    • Cranberries
    • Prunes
    • Figs
    • Raisins (currants, Sultanas, black, golden)

    Vegetables

    • Onions 🧅
    • Garlic 🧄
    • Carrots 🥕
    • Potatoes 🥔

    Fruit

    • Lemons 🍋
    • Oranges 🍊
    • Apples 🍎

    Extras

    • Sea buckthorn
    • Goji Berries
    • Chia seeds
    • Cacao (powder and nibs)
    • Carob powder
    • Chokeberry (dried)
    • Date sugar
    • Coconut (sugar, desiccated, almond)
    • Corn flakes
    • Sweet potatoes
    • Cashew
    • Pecan

    Essentials

    • Measurements & Abbreviations

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    ❀ Hi there, I am Georgia. Welcome to Foodathlon, the place where the Mediterranean flavors meet your kitchen! As a Greek, I'm in love with Mediterranean food & I'm happy to share with you my traditional & modern recipes, often twisted to comply with food allergies & intolerances.

    More about me →

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