Mediterranean Diet on a Budget – Greek Edition

The Mediterranean diet is consistently ranked as one of the healthiest ways to eat. It’s a delicious and sustainable way of eating that’s rich in fruits, vegetables, whole grains, and healthy fats. But it can also be expensive. This guide will show you how to enjoy all the benefits of the Mediterranean diet on a budget, with a focus on Greek cuisine.

1. Embrace Plant-Based Proteins

The Mediterranean diet is not a meat-heavy way of eating. Instead, it emphasizes plant-based proteins like lentils, chickpeas, and beans. These are not only healthy and delicious, but they’re also incredibly budget-friendly. Try making a big pot of Greek lentil soup (fakes) at the beginning of the week for easy and affordable lunches.

2. Eat Seasonally

Eating with the seasons is a cornerstone of the Mediterranean diet. When you buy produce that’s in season, you’re getting it at its freshest, most flavorful, and most affordable. In the summer, enjoy ripe tomatoes, cucumbers, and zucchini. In the fall, look for deals on squash, sweet potatoes, and leafy greens.

3. Healthy Fats are Your Friend

The Mediterranean diet is rich in healthy fats from sources like olive oil, nuts, and seeds. To save money, buy olive oil in bulk and look for sales on nuts and seeds at your local Jewel-Osco.

4. Go Greek with Your Grains

Whole grains are an important part of the Mediterranean diet. In addition to whole wheat bread and pasta, try incorporating other whole grains like barley and farro into your diet. They’re often more affordable than other whole grains and are delicious in salads and soups.

5. DIY Your Dips and Dressings

Store-bought dips and dressings can be expensive and are often loaded with preservatives. It’s easy and affordable to make your own at home. A simple Greek vinaigrette can be made with olive oil, red wine vinegar, lemon juice, and a little bit of dried oregano. And a delicious tzatziki can be made with plain Greek yogurt, grated cucumber, garlic, and a squeeze of lemon juice.

Budget-Friendly Greek Recipes

Here are a few simple and affordable Greek recipes to get you started:

• Greek Lentil Soup (Fakes): This hearty and healthy soup is a staple of Greek cuisine. It’s made with brown lentils, carrots, celery, and a drizzle of olive oil and red wine vinegar.
• Spanakorizo (Spinach and Rice): This simple and flavorful rice dish can be served as a side or a main course. It’s made with rice, spinach, onions, and a squeeze of fresh lemon juice.
• Gigantes Plaki (Baked Giant Beans): This classic Greek dish of giant beans baked in a tomato-based sauce is a delicious and filling vegetarian meal.

With a little planning, you can enjoy all the health benefits and delicious flavors of the Mediterranean diet without breaking the bank. So embrace the Greek way of eating and start saving money today.