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Savor the Season: Your February Mediterranean Diet Produce Guide By Registered Dietitian

February Mediterranean Diet Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN


As a registered dietitian, I often emphasize the importance of seasonal eating. It's not just about trendy hashtags, it's about nourishing your body with the best nature has to offer, benefiting both your health and the environment. So, why embrace the seasonality of February when it comes to creating your Mediterranean diet grocery list? Here are three key reasons:




February Mediterranean Diet Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN

Why you should save this February Mediterranean Diet Produce Guide?


1. Peak Nutrition: Fruits and vegetables picked at their peak ripeness are bursting with flavor and essential nutrients. Winter sunshine-soaked citrus fruits offer a vitamin C punch, while leafy greens boast antioxidants and fiber. By choosing seasonal produce, you're maximizing the nutritional value that fuels your body. Trust me, your skin and gut will thank you!

Affordability: Seasonal produce often comes with a friendlier price tag as it hasn't traveled long distances and is in high supply. This means you can stretch your grocery budget further, making a healthy Mediterranean diet even more accessible.

Sustainability: Choosing local, seasonal produce reduces your carbon footprint, as it requires less transportation and refrigeration. By supporting local farmers, you're contributing to a more sustainable food system and investing in the health of our planet.





Now, let's delve into the seasonal produce February offers for your Mediterranean diet grocery list:

Leafy Greens: Kale, spinach, arugula, collard greens - pack your salads and smoothies with these vitamin and fiber powerhouses.


Citrus Fruits: Grapefruits, oranges, tangerines - add a zesty punch to your dishes and boost your immune system with their vitamin C content.


Cruciferous Vegetables: Broccoli, Brussels sprouts, cauliflower - these versatile veggies are rich in fiber and cancer-fighting compounds. Roast them, steam them, or add them to soups and stews.


Root Vegetables: Sweet potatoes, parsnips, beets - don't underestimate the earthy sweetness and nutrient density of these winter staples. Enjoy them roasted, mashed, or even grated into salads.


Mushrooms: Button, portobello, cremini - add umami flavor and vitamin D to your meals with these delicious fungus friends. Sauté them, stuff them, or enjoy them in soups and pasta dishes.


Bonus Tip: Drizzle your dishes with extra virgin olive oil for healthy fats and added flavor. 🫒


Ready to embrace your culinary creativity? Explore a world of recipes featuring these seasonal gems! From citrus-infused salads to hearty root vegetable stews, the possibilities are endless. Remember, seasonal eating is a win-win for your health, your wallet, and the planet. So, head to your local market, embrace the offers of February, and fuel your well-being with the vibrant flavors of the season!

Recipes using February Seasonal Produce:

Arugula :



Cabbage:



Mushroom:



Spinach and Radish:


February Mediterranean Diet Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN



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