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Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet March Produce Guide

Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet March Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN


Welcome to March, a month filled with vibrant produce that perfectly complements the principles of the Mediterranean diet. Shopping for seasonal and local ingredients enhances the flavor and nutritional value of your meals and allows you to experiment with fun, colorful ingredients.




Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet March Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN

Why you should Shop locally and eat Seasonally?


Optimal Nutrition: Seasonal produce is harvested at its peak ripeness and packed with maximum nutrients. By choosing locally grown fruits and vegetables, you ensure that they spend less time in transit, preserving their freshness and nutritional content.


Environmental Sustainability: Supporting local farmers and purchasing seasonal produce reduces the carbon footprint associated with food transportation and proccesing. By minimizing the distance your food travels from farm to table, you contribute to a more sustainable food system. Embracing seasonal eating not only benefits your health but also helps protect the planet for future generations.


Economic Benefits: When you buy from local farmers and businesses, you invest in your community's economy. Moreover, purchasing seasonal produce often means lower prices, as abundance in supply leads to more competitive pricing. By prioritizing seasonal and local ingredients, you can enjoy high-quality, affordable foods that support both your health and your community. This will also stretch your grocery budget further andallows you to splurge on other items with a higher price tag like animal protein or your favorite ice cream!






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

The Greens:

  • Arugula

  • Asparagus

  • Artichokes

  • Fennel

  • Peas

The Citrus:

  • Grapefruits

  • Oranges

  • Lemons

  • Lime

  • Mandarins

The Cruciferous:

  • Broccoli

  • Brussels sprouts

  • Cauliflower

  • Cabbage

  • Romanesco

The Roots:

  • Potatoes

  • Celery Root

  • Beets

  • Radishes

  • Sunchokes

The Fruits:

  • Pineapple

  • Kiwi

  • Pears

  • Apples

  • Strawberries


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



Ready to embrace your culinary creativity? Explore these recipe inspo featuring these seasonal gems!


Arugula and Citrus Salad: Toss fresh arugula with segments of grapefruits, oranges, and mandarins. Dress with a mixture of lemon juice, olive oil, salt, and pepper for a refreshing salad bursting with flavor.


Salmon with Grilled Asparagus and Lemon Zest: Grill seasoned salmon fillets alongside asparagus spears until cooked through. Finish with a sprinkle of lemon zest and serve with a side of whole grains or roasted potatoes for a balanced meal.


Artichoke and Fennel Chicken Pasta: Sauté sliced artichokes and fennel with grilled chicken breast strips. Toss with cooked whole grain pasta, garlic, cherry tomatoes, olive oil, and Parmesan cheese for a satisfying pasta dish.


Cauliflower Steaks with Chimichurri: Roast cauliflower steaks until tender and top with homemade chimichurri sauce made from parsley, garlic, red wine vinegar, and olive oil. Serve with a side of roasted vegetables for a flavorful vegetarian meal.


Cabbage, Sunchoke, and Potato Hash: Sauté shredded cabbage, sliced sunchokes, and diced potatoes until golden and crispy. Season with salt, pepper, and Mediterranean herbs like thyme and rosemary for a hearty breakfast or brunch option.


Pineapple Kiwi Smoothie: Blend fresh pineapple chunks, kiwi, spinach, and almond milk until smooth. Add a touch of honey or maple syrup for sweetness and enjoy as a nutritious and refreshing smoothie.


Pear and Apple Granola Crisp: Toss sliced pears and apples with cinnamon, nutmeg, and a drizzle of honey. Top with a mixture of oats, almonds, coconut oil, and honey and bake until golden and bubbly for a delicious dessert.


Stuffed Artichoke with Lean Ground Beef and Peas: Hollow out artichoke hearts and stuff with a mixture of cooked lean ground beef, peas, onions, and Mediterranean herbs. Bake until tender and serve as a flavorful appetizer or main course.


Celery Root Avocado Toast: Spread mashed avocado onto whole grain toast and top with thinly sliced celery root. Sprinkle with red pepper flakes and a squeeze of lemon juice for a crunchy and nutritious twist on classic avocado toast.


Baked Cod and Harissa Romanesco: Marinate cod fillets in harissa paste, lemon juice, and olive oil, then bake until flaky. Serve alongside roasted Romanesco florets for a spicy and flavorful seafood dish.


Tofu Broccoli Stir Fry: Sauté tofu cubes with broccoli florets, bell peppers, and snow peas in a savory stir-fry sauce made from soy sauce, garlic, and ginger. Serve over brown rice or quinoa for a satisfying and protein-rich meal.


Halloumi Snack Platter with Radishes: Arrange slices of grilled halloumi cheese on a platter with thinly sliced radishes, cherry tomatoes, olives, and whole grain crackers. Drizzle with balsamic glaze and sprinkle with fresh herbs for a flavorful and satisfying snack option.

On The Blog Mediterranean Diet Recipes using March Seasonal Produce:

Arugula :



Cabbage:






Radish:


Shop Local, Eat Seasonal: Dietitian's Mediterranean Diet March Produce Guide By Registered Dietitian Maya Oueichek, MBA, RDN

Mayazbites Word of Encouragement and Call to Action:

As you start to embrace seasonal and local eating, remember that every small choice you make can have a meaningful impact. You don't have to go all out along as you are trying! This can be by trying out a new seasonal veggie or opting for a seasonal favorite. Whether you're browsing your neighborhood farmer's market or selecting produce at your local grocery store, try to prioritize seasonal ingredients that reflect the abundance of each season. By nourishing your body with the bounty of the earth and supporting local food systems, you're not just enjoying delicious meals – you're contributing to a healthier, more sustainable future for yourself and generations to come. Start incorporating seasonal and local foods into your diet today, and experience the countless benefits they have to offer.


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