There’s a reason the Mediterranean diet has been named the top eating plan to follow year after year: It’s sustainable, flexible and balanced. Not only are nutrient powerhouses, like fruits and vegetables, at its core, but the eating pattern also encourages socialization and regular physical activity. These three pillars help centenarians live well into their prime!
Another bonus is the Mediterranean diet can be personalized to fit virtually any lifestyle. Tight on time? Not to worry! By enlisting the help of some of these A-list frozen foods, you can have a Mediterranean diet-inspired meal ready in a flash (minimal prep work required). Plus, not only are frozen foods picked at the peak of freshness, making them just as nutritious as their fresh counterparts, but they also have been shown to help reduce food waste—a win-win for your health and the environment.
Get your grocery list ready so you can add these dietitian-recommended staples to your market haul this week!
1. Avocados
Is there anything more disappointing than cutting into a beautiful avocado and discovering it’s brown inside? We think not! That’s why we’re in full support of this registered dietitian’s recommendation to stock up on frozen avocado! Drew Hemler, MSc, RD, CDN, FAND, Health Education Consultant and Dietetics Faculty at Buffalo State University, says, “Frozen avocado is a lifesaver because the browning slows down significantly. Plus, they’re convenient, versatile and help cut down on food waste while supporting a balanced Med-inspired diet.”
Technically, avocados aren’t part of a classic Mediterranean diet. However, the health benefits of avocados are on par with those of other Mediterranean diet staples, such as nuts, olive oil, and other fruits and vegetables, earning it a place on your plate. Thanks to its high content of unsaturated fats, fiber, potassium and magnesium, this creamy fruit is particularly beneficial for heart health as it may help support healthy cholesterol and blood pressure levels.,
2. Carrots
Frozen carrots are another favorite of Hemler’s. “Frozen carrots are an unsung hero. They’re prepped and ready to go—peeled, sliced, diced and just waiting to jump into your soups, stews or stir-fries,” he says. Plus, they’ve got a pretty stellar nutrient profile to boot. A 1-cup serving of frozen carrots has just 60 calories and a whopping 5 grams of filling fiber. Carrots also contain lutein and zeaxanthin, antioxidants that are important for eye health.
Speaking of which, one of the many reasons why the Mediterranean diet is beneficial for your heart is that it’s packed with antioxidant-rich foods. As a quick refresher, antioxidants help protect your cells from damage caused by free radicals. Carrots are rich in several types of antioxidants, including beta-carotene, lutein, zeaxanthin, lycopene, anthocyanins and more.
Try It: 20 Carrot Recipes You’ll Want To Make Forever
3. Farro
Whole grains are a staple in the Mediterranean diet, and we’re not just talking about oats! There are a variety of frozen ancient grains, like farro mixed with vegetables, that you can pick up at your local market. “Farro is a high-fiber ancient grain that is popular in the Med Diet, but unfortunately, many folks don’t know how to prepare it. This is where a frozen version, typically mixed with veggies, comes in. It’s an easy side to add to create a healthy, fuss-free meal,” says Dr. Joan Salge Blake, EdD, RDN, LDN, registered dietitian and Boston University professor. For reference, a 1/4-cup serving of a frozen farro and mushroom herb blend packs 4 grams of filling fiber, or 16% of the daily value, contributing nicely to your daily fiber goal.
Not only are whole grains more nutritious than their refined counterparts, but research suggests that eating a diet rich in complex-carbohydrates in place of a high-protein diet may offer longevity benefits and reduce your risk of developing age-related diseases.
4. Raspberries
Raspberries are another winner in the frozen food category. While both fresh and frozen fruits are encouraged on the Mediterranean diet, Helmer says that frozen berries have several advantages. “Fresh can grow mold in the blink of an eye. Stocking up on frozen raspberries means they’re always ready to shine—toss them in yogurt, ice cream, smoothies or even when whipping up homemade jam!” And, shine they do with their robust nutrient profile packing 9 grams of filling fiber in a 1-cup serving!
Raspberries are also an excellent source of polyphenols, a family of antioxidants with impressive anti-inflammatory effects, and research suggests that freezing raspberries before they’re past their prime may enhance their polyphenol availability—just another reason to pick up a bag the next time you’re perusing the frozen food aisle.,
5. Salmon
The Dietary Guidelines for Americans encourages eating omeg-3-rich fatty fish, like salmon, at least once or twice a week. Not only have omega-3s been shown to support brain health, but getting enough of these essential fats in your diet bodes well for heart health too.
Both Helmer and Dr. Blake recommend adding frozen salmon to your weekly meal plan. “Eating seafood as a protein source is recommended at least twice a week on the Mediterranean diet. Buying frozen varieties, like salmon, is a fabulous and affordable way to easily increase consumption,” says Dr. Blake. If you’re still not sold on salmon, you can explore other seafood choices that offer those omega-3s, such as mackerel.
6. Zucchini
Whether you’re grabbing a frozen vegetable blend or freezing your summer haul of zucchini from your garden, this veggie is a welcomed addition on any Mediterranean diet-inspired plate. “The Med diet is robust in vegetables, yet Americans, on average, are falling short of the recommended minimum of two and a half cups of veggies daily. Look to frozen veggies, like zucchini, to fill this void,” says Dr. Blake.
Zucchini is a staple in the classic Mediterranean diet, thanks to its versatile flavor profile that lends itself to savory and sweet recipes alike. Plus, it packs a solid nutrient profile for relatively few calories. A 1.5-cup serving contains just 40 calories and an impressive 3 grams of fiber and 3 grams of protein. Zucchini is also a good source of several micronutrients and antioxidants, including lutein and zeaxanthin. These two antioxidants continue to show promise in healthy aging— another benefit of the Mediterranean diet—by protecting against age-related macular degeneration and neurodegenerative diseases.
Tips for Shopping Freezer Foods for the Mediterranean Diet
If you’re looking for ways to make following a Mediterranean-inspired diet more convenient, look no further than the freezer aisle. Keep these tips in mind from Helmer the next time you’re at the store:
- Choose fruits and veggies you’ll cook or blend. Frozen produce is amazing, but the texture is often different than fresh. The secret? Use frozen ingredients in recipes where texture doesn’t matter as much, like soups, stews, baked dishes or smoothies.
- Check the ingredients and nutrition facts. Trying to reduce your added sugar or sodium intake? Some frozen foods include sauces and are often higher in these nutrients than you may want. Opt for unseasoned veggie or fruit blends and use a Mediterranean staple, like olive oil, to dress them with.
- Don’t dismiss store-brand options. Many store-brand frozen foods are just as high-quality as pricier name brand options. In fact, a quick comparison of their ingredient lists often reveals that many generic items are nearly identical to their name-brand counterpart, just with a lower price tag and different packaging.
- Think about portion sizes to reduce food waste. Frozen doesn’t mean “forever.” While they’re longer-lasting than fresh, frozen foods can still suffer from freezer burn or loss of quality over time. To avoid food waste, look for frozen items containing fewer portions, or opt for resealable packages so you can use just what you need and save the rest for later.
The Bottom Line
Frozen foods are just as nutritious as fresh and can help get a balanced meal on the table fast. For those following a Mediterreanean-inspired diet, nutrition experts recommend stocking your freezer with a variety of fruits, vegetables, whole grains and heart-healthy proteins. New to the Mediterreanean diet? Check out our 7-Day Mediterranean Meal Plan for Beginners.
Read Next: The 6 Best Frozen Vegetables You Should Be Eating For Weight Loss, According to Dietitians
