Mediterranean Diet Herbs & Spices Catalog Volume 2

Take your Mediterranean diet meals to the next level with Volume 2 of our Herbs & Spices Catalog! These natural flavor boosters are a cornerstone of the Mediterranean lifestyle, helping you create vibrant, aromatic dishes while keeping sodium low and health benefits high.

If you missed it, check out Volume 1 here

for more foundational herbs and spice combinations to jumpstart your Mediterranean kitchen.

Why Rely More on Herbs & Spices for Flavor?

• Reduces Sodium Intake: Naturally enhance flavor without excess salt.

• Supports Gut Health: Many herbs contain compounds that aid digestion.

• Boosts Antioxidant Intake: Help fight oxidative stress and protect your cells.

• Anti-Inflammatory: Certain herbs, like turmeric and rosemary, reduce inflammation.

• Supports Weight Management: Flavorful meals help you feel satisfied and prevent overeating.

Mediterranean Diet Herbs & Spices Catalog Volume 1

1. Saffron

2. Nutmeg

3. Ginger

4. Bay Leaves

5. Tarragon

6. Dill

7. All Spice

8. Chili Powder

9. Fennel Seeds

10. Celery Seed

What Is the Mediterranean Diet?

How to Build a Balanced Mediterranean Diet Plate

By combining different herbs and spices, you can create flavorful mixes for meats, vegetables, grains, and more without relying on extra salt.

Check out our guide on Mediterranean Diet Low-Sodium Seasoning Blends

Q&A: Mediterranean Diet & Low-Sodium Cooking

Q: Why should I use low-sodium seasoning blends on the Mediterranean Diet?

A: Many Americans get more sodium than recommended, which can raise blood pressure and increase the risk of heart disease. Using low-sodium Mediterranean seasoning blends helps you enjoy flavorful meals while supporting heart health and overall wellness.

Q: Do low-sodium seasoning blends still taste good?

A: Absolutely! These blends rely on herbs, spices, garlic, onion, citrus zest, and dried vegetables to add depth and bold flavor—so you don’t miss the salt. In fact, Mediterranean cooking naturally highlights fresh herbs like oregano, rosemary, basil, and parsley.

Q: Can these blends help with bloating or water retention?

A: Yes. High sodium intake can cause water retention, leading to bloating. Using low-salt Mediterranean seasonings is a simple way to manage this, while still keeping meals delicious and satisfying.

Q: How do I use Mediterranean low-sodium blends in everyday meals?

A: They’re versatile! Sprinkle on roasted vegetables, grilled chicken, baked fish, whole grains like quinoa, or even salad dressings. These blends can replace store-bought seasoning packets that often have excess salt.

Q: Are these seasonings safe for women with high blood pressure or heart health concerns?A: Yes, these low-sodium Mediterranean spices are an excellent choice. Many women in the U.S. are encouraged to lower sodium for blood pressure and heart health, and these blends make it easier to do so without sacrificing flavor.

Dietitian's Tips & Tricks for Batching and Storing Mediterranean Low-Sodium Seasoning Blends

• Batch Prep Once a Month: Mix larger portions of your favorite low-sodium Mediterranean spice blends so you always have them ready. This saves time during busy weeknights and helps you stay consistent with healthier cooking.

  
  

• Use Airtight Containers: Store blends in small glass jars or spice containers to preserve freshness. Clear jars look beautiful in your pantry and help you quickly spot the right blend.

  
  

• Label with Dates & Ingredients: Write the blend name and date on each jar. Homemade seasoning blends stay fresh for about 6 months when stored properly.

  
  

• Keep Away from Heat & Light: Store your blends in a cool, dark spot (like a pantry cabinet) instead of near the stove, where heat and moisture can reduce flavor.

  
  

• Make Single-Meal Packets: If you meal prep, portion out seasonings into small spice bags or jars for individual recipes. This makes cooking quicker and prevents over-seasoning.

  
  

• Shake Before Using: Since herbs and spices can settle, give your jar a quick shake before sprinkling on meals to redistribute flavor evenly.

  
  

• Try Freezer Storage: For blends with dried lemon or orange zest, store extra in the freezer to lock in the citrus oils and keep them vibrant.

Mediterranean Diet Pantry Essentials

I know starting a Mediterranean-inspired kitchen can feel overwhelming, so I’ve put together my Amazon Essentials List to make it simple. These are the tools, pantry staples, and kitchen must-haves I personally use.

This is an affiliate link: https://amzn.to/4fParlr

Start Simple, Stay Consistent

With flexible, balanced meals built around whole ingredients, you’ll be able to stay full, feel energized, and take care of your health without giving up flavor or variety.

Bookmark this page and use this as a rotating framework to build consistency and momentum. Healthy eating doesn’t have to be perfect, just intentional.

Mediterranean Diet Amazon Fresh Shoppable Recipes:

Mediterranean Diet Meal Plans:

Mediterranean Diet Shopping List:

Explore More: Mediterranean Diet Food Lists (Volumes 1–5)

Looking to build your Mediterranean pantry or refresh your grocery list? Browse these dietitian-approved food lists to discover what to stock up on.

Each list contains a selection of 10 items, including nutrition benefits highlights and simple ways to use.

Want More Mediterranean Diet Resources and Recipes?

Looking for more support on your healthy eating journey? Bookmark this post and explore others for comprehensive Mediterranean Diet resources and expert advice. Don't forget to check my social media and follow @Mayazbites