Types of Vegetables & Fruits to Eat on a Mediterranean Diet

Mediterranean diets place emphasis on fruits and vegetables as the main source of sustenance. Individuals who live in the Mediterranean and maintain a typical regional diet typically have longer life expectancies and are less likely to develop chronic diseases. Scientists suspect this is linked to their fruit-and-vegetable-rich diet. If you want to adopt a similar way of eating, add some traditional Mediterranean fruits and vegetables to your menu. Add this to my Recipe Box.

Artichoke

Look for tender flesh on the inside of the artichoke's bracts.

Artichokes are actually immature flower buds from a tall thistle plant. Although you wouldn't want to eat artichokes raw, when cooked, the tender bottoms on the inside of the bud's leaf-like bracts, as well as the central column of flesh in the center of the bud (the heart) taste sweet. When you buy artichokes, avoid those with bracts opening away from the center. If you want to enjoy a traditional artichoke dish, try oven-baking them with white wine and butter and drizzling olive oil and vinegar over the cooked dish. Marinated and grilled artichoke hearts can punch up a plain garden salad. Including artichokes, which contain high levels of fiber, iron, calcium and potassium, can help lower blood sugar and promote good liver function.

Fig

Ripe figs are bursting with sweet, juicy pulp.

The fig, a sweet, pulpy fruit that grows on trees, is a staple in many parts of the Mediterranean region. Although figs likely originated in western Asia, ancient Greek writings indicate that it had spread to the Mediterranean before Plato's lifetime. The calcium-rich fruits promote good bone density, and they even earned accolades from Plato, who declared they were ideal nourishment for athletes. Fresh figs don't keep well, which means you're more likely to find dried figs or fig preserves at the grocery store. You can eat dried figs without further preparing them, or you can use them to add a touch of sweetness to a savory lamb and vegetable stew. If you do find fresh figs, try dipping them in bittersweet chocolate for a decadent treat.

Eggplant

Whether you grill it or bake it into a casserole, eggplant is delicious.

Although it is a popular ingredient in savory dishes, the eggplant is actually a berry from the nightshade family. Many varieties of this popular Mediterranean crop have bitter juices that you must leach from the flesh before cooking. Sprinkling a little salt onto sliced pieces of eggplant and allowing them to sit for a while will draw out the bitter fluid. Eggplant is popular across the Mediterranean region. In Lebanon and Israel, it is often char-grilled and mixed with tahini, lemon juice, salt and garlic to create baba ganouj, a savory dip that is served with warm pita. In southern France it is an essential ingredient in ratatouille, a vegetable relish with onion, tomato, garlic, zucchini and an assortment of Provencal herbs. Eggplants are rich in dietary fiber, and including them in your diet can help lower your cholesterol.