9 Mediterranean Diet Foods to Stock Up on This Spring

By now, you’ve probably heard that the Mediterranean diet is one of the healthiest diets out there. Study after study shows that it promotes cardiovascular health, reduces the risk of diabetes, helps people live longer and more. Not only is it full of health benefits, it’s one of the most sustainable diets around. It’s not super restrictive, it’s filling and the meals are full of flavor!

At its heart, the Mediterranean diet is rich in plant foods like fruits, veggies, whole grains, beans, nuts, seeds and olive oil. What’s more, its foundation can be applied to a variety of cultural food preferences (something we call The New Mediterranean Diet). 

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One of the best ways to get started is by centering your plate around seasonal produce. And springtime—when all kinds of tasty fruits and veggies come into season—is a fantastic time to begin. Of course, there are loads of options out there. To help you narrow things down, we asked dietitians their favorite Mediterranean diet foods to shop for this spring. Here are their go-tos.

1. Artichokes

Artichokes were dietitians’ most popular recommendation for this article! What makes them so great? “Artichokes are a quintessential addition to a spring-inspired Mediterranean diet,” says South Carolina-based registered dietitian Lauren Manaker M.S., RDN, LDN. “Rich in antioxidants, fiber and key vitamins such as vitamin C and folate, they make a versatile ingredient in many dishes.”

Plus, there are so many delicious ways to prepare them. “Whether grilled, roasted or added to salads, stews and grain bowls, they bring both flavor and nutrition to the table,” says Karolin Saweres, M.S., RDN, LD, a registered dietitian and owner of My Nutrition & Me. 

Pro tip: Artichokes’ peak season is from March to May, so you can stock up all spring long. Never cooked them before? Don’t worry. These easy artichoke recipes can get you started.

2. Arugula

Green leafy veggies are one of the staples of the Mediterranean diet. This spring, we suggest stocking up on arugula to get your green leafy veggie fix. “This spicy green is a great source of glucosinolates, a group of compounds that act as precursors to antioxidants in the body, and can support the liver’s natural detoxification pathway,” explains McKenzie Caldwell, M.P.H., RDN, a registered dietitian specializing in reproductive and prenatal nutrition. Dark leafy greens like arugula also provide folate and vitamins A, C, E and K, which support bone and immune health and help prevent cancer.

Add this peppery green to wraps, sandwiches and salads. Or, for a simple dinner that only takes about half an hour to prepare, try our Chicken Milanese with Arugula-Cherry Tomato Salad. 

3. Asparagus

“Asparagus contains plant compounds, [called] saponins, that may help to reduce inflammation, risk of cancer and microbial activity,” says Sheri Gaw, RDN, CDCES, owner of Sheri The Plant Strong Dietitian.  It’s also full of iron, folate and vitamins A and K. 

Asparagus’ peak season is from March to May, so be sure to load up on it this spring. It pairs beautifully with many Mediterranean-inspired dishes. Gaw suggests enjoying asparagus roasted, grilled, stir-fried or raw in a salad. But don’t stop there. These healthy asparagus recipes will give you endless inspiration. 

4. Fatty Fish

As central as fruits and vegetables are to the Mediterranean diet, this eating pattern also leans on fish for protein and heart-healthy omega-3 fats. “Fatty fish such as salmon is one of the best sources of omega-3 fatty acids, particularly DHA and EPA, which support brain and heart health,” says Ali Ellis, M.Sc., RD, a registered dietitian and founder of The Toddler Kitchen. While salmon is a great start, anchovies, sardines, mackerel and herring are also rich in these hard-to-get healthy fats. 

So, why not add some fatty fish to your meals this spring? After all, most Americans fall short of the American Heart Association’s recommendation of two servings of fish per week. While salmon is a great start, whip up our Greek Salad with Sardines or a hearty bowl of Garlic-Anchovy Pasta with Broccolini for even more omega-3 love.

5. Fava Beans

Looking for another way to add protein to your Mediterranean diet? Think fava beans. “A classic spring legume in Mediterranean cuisine, fava beans are high in protein and fiber and can be added to salads, soups or purees like hummus,” says Chicago-based registered dietitian Sarah Nash, M.S., RD, LDN. In addition to providing 13 grams of heart-healthy plant protein and 9 grams of satiating fiber per cooked cup, favas also contain a cocktail of plant compounds that can help lower cholesterol, inflammation and blood pressure., 

“Incorporating fava beans into your meals can support heart health and provide sustained energy,” says Bess Berger, RDN, a registered dietitian and founder of Nutrition by Bess. Never cooked with them before? They’re delicious in this Sudanese stew called Ful Medames or as the foundation for crunchy fava bean fritters known as Taameya. 

6. Green Peas

“Fresh green peas are an antioxidant-, protein- and fiber-rich legume that will make an excellent addition to your Mediterranean diet–inspired spring meals!” says Gaw. Just 1 cup of fresh, raw peas delivers 8 grams each of protein and fiber for satiety, steady blood sugar and heart and digestive health. ,

As delicious as fresh peas are, don’t forget about frozen peas if you can’t find fresh ones. You can’t beat them for convenience and affordability. Because they’re frozen at the peak of freshness, they’re just as nutritious as fresh! Either way, they’re delicious fresh or frozen in our Skillet Salmon with Orzo & Green Pea Pesto, which also contains a healthy dose of arugula!

7. Herbs

Herbs like rosemary, basil, dill, mint and thyme are central to the Mediterranean diet. “Spring is the perfect time to add fresh herbs, which enhance flavor without excess salt and provide additional antioxidants,” says Nash. Research has found that replacing sodium with herbs and spices can make it easier to stick with a lower-sodium diet. That’s a win for heart health, as most Americans eat more sodium than the Dietary Guidelines recommend, which can lead to high blood pressure.

“Try sprinkling fresh herbs over a salad or tossing them with roasted vegetables for extra flavor,” recommends Ellis. This Guide to Cooking with Fresh Herbs will show you everything you need to know.

8. Mushrooms

“Mushrooms, another seasonal favorite, are prized for their umami flavor and nutrient profile,” says Manaker. “Their ability to absorb the flavors of herbs and spices enhances their appeal in spring cooking.” 

However, mushrooms’ appeal is not just about their flavor. Many mushroom varieties are also a source of beta-glucans. “These naturally occurring polysaccharides are known for their immune-supporting properties, helping to enhance the body’s ability to fight infections and reduce inflammation,” says Manaker. Some varieties also provide hard-to-get vitamin D. 

To get your mushroom fix and more, try these Portobello Mushroom Pizzas with Arugula Salad. This recipe incorporates several foods on our list!

9. Strawberries

When it comes to springtime fruits, you can’t beat strawberries. These juicy berries are the first berries of the year to ripen, with their peak season in late spring. Nutrition-wise, they’re full of fiber and vitamin C. Plus, they’re rich in antioxidants that can help reduce inflammation and keep your arteries healthy, making them an excellent choice for heart health.

“These sweet, antioxidant-rich berries add a fresh flavor to Mediterranean meals and are great in yogurt, salads or on their own as a snack,” says Nash. For a high-fiber breakfast, we love them in this Strawberry Chia Pudding. Or, pair them with fresh herbs and tangy feta in a Strawberry Basil Quinoa Salad.

The Bottom Line

The Mediterranean diet has a lot to offer when it comes to health and flavor. One way to make it more fun and tasty is to center it around seasonal foods. This spring, dietitians recommend loading up on seasonal favorites like artichokes, asparagus, fava beans, green peas, fresh herbs, mushrooms and strawberries. They’re full of vitamins, antioxidants and fiber to support overall health. Plus, stocking up when they’re in season means they’ll be freshest and most flavorful! While you’re at it, don’t forget to add some fatty fish for protein and heart-healthy omega-3 fats.  

If you could use some tips to get started on the Mediterranean diet, check out our easy-to-follow 30-Day Mediterranean Diet Meal Plan for Beginners.