Last week I spent a couple of days helping a family member set up their kitchen for the Mediterranean diet. Having a history of excessive plaque in their arteries, this person, who eats fairly healthy now, decided to double down their efforts to improve their health, and asked for my assistance. Of course, I said yes. Organizing the kitchen, shopping for healthy food and helping people reach their goals?

It’s been said hundreds, if not thousands of times, that the Mediterranean Diet is the proven best diet for heart health and overall quality of life. It is simple to follow, you look forward to eating the fresh, healthy meals that you cook, and you can enjoy a glass or two of wine with friends. It’s very relaxed, no strict rules to follow, no guilt, just living your best life, for you. The purpose of food is to nourish, not punish. I can’t strive this enough. Many people truly believe that they can’t be healthy without some measure of self torture. I find this so depressing. Who wants to live that way? Not I. Eat the whole grain bread. Eat lots of healthy fats. Drink the red wine. Enjoy your meal times with family.
After helping said family member put their kitchen to rights, I was inspired to come home and reorder my own kitchen. For me, this was putting away all unnecessary appliances, and making sure the ones that are useful to me have a permanent place on my counters. I intend to use my crockpot a couple more days a week, to make life simpler. We have a lot of people coming and going around here, nobody is really eating together often, so the crockpot is a no-brainer. I put away my stand mixer for a while, because I don’t intend to do much baking from scratch at this time. I downsized the amount of dishes in my cupboards, and utensils in my drawers. The coffee pot stays where it is. That’s my lifeline. Keeping the kitchen minimalist, and tidy is part of a winning lifestyle, for me. Now the kitchen feels ready to work again.
Part of staying on program is keeping a well stocked, yet frugal kitchen, and we all know how easily that can get out of control. One of the biggest obstacles that I have to eating healthy, on a budget, is my love of weird, exotic ingredients that no one, except me, ever eats. I love to try to new things. I love to learn to cook with new ingredients. My family doesn’t love to try new things, for the most part, so it’s really a waste of the grocery budget. I’ve learned to limit these expenses, by only purchasing what we regularly eat, or if I just have to try it, I only purchase a tiny amount for myself. I’m going to give you a list of the most common frugal ingredients to stock up on to live your healthiest life, with minimal torture.

Frugal Must Haves:
- Dried Legumes (White beans, Red Beans, Black Beans, Lentils)
- Brown Rice
- Whole Wheat Pasta
- Pita Bread, or Naan
- Organic Frozen Greens (Spinach, Kale)
- Organic Frozen Fruit (For Smoothies)
- Frozen Vegetables (Brussel Sprouts, Asparagus, Broccoli)
- Olives (Kalamatas are our favorite.)
- Lemons, or Lemon Juice
- Pre-Cooked Rotisserie Chickens (Freeze Extras)
- Chicken Tenderloins (Fresh or Frozen)
- White Fish (Fresh or Frozen)
- Canned Tuna
- Turkey Bacon
- Organic Tomatoes
- Eggs
- Potatoes
- Organic Tomato Sauce
- Feta Cheese
- Onion
- Garlic
- Plain Yogurt
- Cucumbers
Things to Splurge On: (Discretionary)
- Good Olive Oil
- Greek Yogurt
- Quality Red Wine (for drinking and cooking)
- Dark Chocolate
- Green Tea
- Greek Coffee
- Raw Honey
- Phyllo Dough
- Dried Dates
- Walnuts
- Fresh Mint
- Fresh Oregano
This list will get you started with the Mediterranean Diet, making simple meals like Chicken Gyros, made with chicken pulled from a pre-cooked rotisserie chicken, topped with tzatziki sauce, spinach and tomato. Naan pizzas are easy to throw together when made with olive oil and garlic, loaded with feta, vegetables and a little turkey bacon. Marinate some chicken tenderloin in lemon, olive oil, and oregano, and serve with pasta and vegetables. This Spanish tortilla is a go to meal in our house:

With 2-4 ingredients you can toss this meal together in under 10 minutes. Chip a few slices off a potato, scramble 2 eggs and you’ve got the basis for a Spanish tortilla. You can add some green onion, top with some feta and you’ve got an impressive breakfast, a light healthy lunch, or an easy weeknight dinner, adding a little Serrano ham and green olives.
Keep Greek Yogurt on hand, for a delicious, healthy snack of yogurt, honey and almonds. If you need something sweeter, look to recipes that come from regions like Israel, Turkey, and Greece. These are likely to be made with dates and nuts, making them a healthier choice than cookies or candy loaded with refined sugars. Baklava can also be enjoyed in moderation, with coffee, for a luxurious treat. Indulge in Greek/Turkish Coffee. Don’t have a Briki (Greek coffee pot)?

Part of finding success in this lifestyle is to regularly indulge in daily, small luxuries. Simple, delicious food, an affordable (drinkable) red wine, bold coffee, dark chocolate. Meals with great friends and family, add meaning to your life. Plenty of long walks keep you young. Indulge in both, often. Add more movement into everyday. Pay attention to the small improvements. Celebrate every little success. Embrace this lifestyle, as a gift you are giving yourself, not a punishment for your past choices.
What is your lifestyle philosophy? Do you agree that life is meant to be lived, and loved? If you have any suggestions for building a lifestyle that you love, maintaining a healthy kitchen, or simplifying the Mediterranean Diet, please feel free to leave me a comment. I can be found on instagram@canigetaramen, and on FB & Pinterest @ canigetaramen.food.blog.






































