The Secret Ingredient You Need for the Mediterranean Diet

From its heart-healthy benefits to possibly reducing the risk of certain cancers, the Mediterranean diet is one of the most delicious ways to eat your way to good health. And while many of the benefits found in this diet are due to the fact it emphasizes fruit, fresh vegetables, legumes and lean proteins like seafood and poultry, there’s another reason why the Mediterranean way is so healthy.

We’ll let you in on the Mediterranean diet’s zero-salt, zero-calorie, zero-fat secret: It’s all about the herbs and spices.

The Most Popular Mediterranean Herbs and Spices

The Mediterranean includes Turkey, Egypt and parts of northwest Africa, along with Spain, southern France, Italy and Greece. That’s a lot of different cuisines to take inspiration from! Many of the herbs and other seasonings that crop up here are familiar to us. We’ve all sprinkled a bit of fresh thyme over a roast or added chopped basil as the finishing touch on a grilled pizza. There are a variety of herbs used across the different Mediterranean cuisines.

Here are some of the most popular:

• Basil
• Oregano
• Parsley
• Thyme
• Rosemary
• Sage
• Bay leaf
• Lavender
• Marjoram
• Borage

Don’t forget about herb mixes like herbes de Provence and bouquet garni which are used in dishes across the south of France.

For flavorful spices used to season dishes across the Mediterranean, you’ll want to check out the following:

• Saffron
• Paprika
• Sumac
• Cumin
• Za’atar
• Pepper
• Fennel
• Cinnamon

This is by no means a complete list, but something to get you started. Check out our guide to using fresh herbs, as well!

Stocking these herbs and spices in your pantry is a great way to ramp up the flavor in your cooking without having to rely on salt, butter and heavy sauces. They’re perfect for creating quick and healthy dinners to please the whole family.

What’s more, many of them are brimming with antioxidants and have other health-boosting properties. Who could say no to that?

Use Herbs in These Fresh Mediterranean Recipes

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Taste of Home

Mediterranean Shrimp Orzo SaladLoaded with veggies and shrimp, this crowd pleaser is a tasty change from standard pasta salads. —Ginger Johnson, Pottstown, Pennsylvania

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Mediterranean Chicken Orzo SoupMy husband is Greek, so I'm always trying new Mediterranean recipes. This lemon chicken orzo soup is his favorite dish that I make. Serve it with a little feta or Parmesan and a side of toast. —Kristine Kosturos, Olympia, Washington.

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Mediterranean Spinach & BeansIf you want to make this dish vegetarian, use soy sauce instead of Worcestershire. I like this skillet meal served warm or cold. —Becky Cuba, Spotsylvania, Virginia

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Chicken Piccata with Lemon SauceOnce you've tried this tangy, yet delicate lemon chicken piccata, you won't hesitate to make it for company. Seasoned with parmesan and parsley, the chicken cooks up golden brown, then is drizzled with a light lemon sauce. —Susan Pursell, Fountain Valley, California

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Taste of Home

Mediterranean Pork and OrzoOn a really busy day, this meal in a bowl is one of my top picks. It's quick to put together, leaving a lot more time to relax at the table. —Mary Relyea, Canastota, New York

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Taste of Home

Mediterranean ChickenAs special as it is simple to prepare, this flavorful skillet creation is dressed in tomatoes, olives and capers. It’s a knockout main dish at my house. —Mary Relyea, Canastota, New York

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Mediterranean Turkey PotpiesYour clan will love these wonderful stick-to-the-ribs potpies with a Mediterranean twist. I always use the leftovers from our big holiday turkey to prepare this recipe. I think my family enjoys the potpies more than the original feast! —Marie Rizzio, Interlochen, Michigan

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Mediterranean Bulgur SaladWhether it's nutrition or taste you're after, it doesn't get any better than this. Bulgur, beans, tomatoes, pine nuts and olive oil team up in this vegetarian main dish salad. —Taste of Home Test Kitchen

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Taste of Home

Feta Asparagus FrittataAsparagus and feta cheese come together to make this frittata extra special. It's perfect for a lazy Sunday or to serve with a tossed salad for a light lunch. —Mildred Sherrer, Fort Worth, Texas

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Mediterranean Eggplant DipI love Mediterranean food, and the flavors in this dip are so vibrant. We make our own mini sandwiches once this platter is complete. —Stacy Mullens, Gresham, Oregon

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Mediterranean Orzo Chicken SaladOn hot days, I pull out this recipe for a cool supper. The lemon dressing is so refreshing. If you have it, use grilled chicken. —Susan Kieboam, Streetsboro, Ohio

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Caprese Salad KabobsTrade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California

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Mediterranean Bulgur BowlYou can also transform this tasty bowl into an Italian version with mozzarella, pesto, tomatoes, spinach and basil. —Renata Smith, Brookline, Massachusetts

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Mediterranean Romaine SaladThis salad is my standard—I always make sure I have the ingredients on hand so I can whip up this easy salad anytime. —Trisha Kruse, Eagle, Idaho

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Mediterranean Stuffed Chicken BreastsIn my first apartment, I started cooking chicken with feta and sundried tomatoes. Now I serve it with rice pilaf and a salad. —Amanda Rochette, Watertown, Massachusetts

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Mediterranean Shrimp LinguineThis picture-perfect linguine is a feast for the eyes and, with a hint of heat, a treat for the palate. —Megan Hidalgo, Quarryville, Pennsylvania

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Mediterranean Rack of LambRack of lamb is elegant. It’s special. And it will have your guests thinking you went all out. They don’t have to know how simple rack of lamb really is to prepare. —Susan Nilsson, Sterling, Virginia

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Mini Spinach FrittatasPeople can't get enough of these pop-in-your-mouth mini frittatas. They're a cinch to make, freeze well and the recipe easily doubles for a crowd. —Nancy Statkevicus, Tucson, Arizona

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Marvelous Mediterranean VegetablesWith so many barbecues in the summer, I created this simple, tasty dish to complement any entree. I like to prepare it earlier in the day and let it marinate, then I just throw it on the grill.—Cathy Godberson, Oakville, Ontario

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Orzo-Stuffed PeppersPacked with orzo, Italian sausage and summer flavors, these stuffed peppers make a fun, fast-fixing meal. Get colorful with green, orange, red or yellow peppers. Use more or less pepper flakes to adjust the level of heat to your liking! —Kelly Evans, Kalamazoo, Michigan

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Taste of Home

Shrimp & Cod Stew in Tomato-Saffron BrothI love coming inside on a cold day and smelling this comforting seafood stew simmering in the kitchen. —Lydia Becker, Kansas City, Missouri

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Greek-Style Lemon-Garlic ChickenI love celebrating my Greek heritage with this super simple and scrumptious Sunday dinner idea. Prep time is a breeze and the ingredient list is relatively short for such a flavorful one-dish meal. Each time I make this I'm transported back to my ya-ya, who gave me the special honor of squeezing the lemons! —Lisa Renshaw, Kansas City, Missouri

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Mediterranean ChickpeasAdd this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts

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Mediterranean Tuna SaladIn spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. —Renee Nash, Snoqualmie, Washington

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Taste of Home

Mediterranean Shrimp Skillet for Two“Tender shrimp, fresh spinach and minced basil combine with tangy lemon and feta cheese to give this wonderful pasta toss a unique flavor. It's a delicious, fast dinner for one or two."—Heidi Farnworth, Riverton, Utah

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