PART 2: EASIEST WAY to STOCK YOUR PANTRY for the World's Best MEDITERRANEAN Diet

[@mediterraneanminutes]

BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3

[@danbev8542]

1. Extra virgin olive oil 2. Whole grains, rice, potatoes, fresh bread 3. Beans, lentils, stock 4. Garlic & onions 5. Tomatoes - sauce, fresh 6. Spices: paprika, saffron, salt, pepper 7. Herbs: fresh from garden 8. Canned goods - tuna, shellfish, pickled peppers, sweet peppers, anchovies 9. Olives 10. Nuts - almonds, hazelnuts, walnuts… 11. Vinegars: sherry, apple cider, rice, balsamic 12. Red wine

[@mediterraneanminutes]

Hi Dan - Great, great list. Thanks for contributing to my channel with your comment. I really appreciate it! Cheers, Caroline

[@susanc6161]

You have a very calming voice I love listening to you!

[@mediterraneanminutes]

Thanks! I’ll be sure to mention that to George!!! ha ha ha

[@HodgepodgewithAngela]

I am just starting out on the Mediterranean diet. And I’m so happy to have found your channel. Man do I have a lot of videos to go through 😅. Thank you so much for for taking the time to do this. I’m really excited to follow along with you on my journey.

[@mediterraneanminutes]

Hi Angela and welcome welcome to my channel. I’m so happy to have you join me on this healthy journey! It’s messages like yours that keep me going so I’m veryt grateful that you took the time to tell me and I’ll keep working hard to earn your viewership. I hope you have a wonderful happy healthy start to the new year! Cheers, Caroline

[@CarlosMorales-hd2ws]

8:30 this olive recipe sounds amazing! I will try it very soon thanks!

[@mediterraneanminutes]

Hope you like it!

[@kimberlyberlin4999]

I am so happy I found your channel. I have most of these items in my pantry already as I love to cook and always tried to make more healthy meals in the past. Now that we have decided to commit to the Mediterranean way of eating (I chose to say it that way instead of diet which has a kind of negative emotion tied to it for me) I am realizing that we will be eating more vegetarian meals that I expected. Lucky for us we enjoy beans, lentils, and veggies. My husband was commenting on how our protein (meat, poultry, or fish) use to take up 1/2 the plate and now it's closer to 1/4. We are in our 60's and plan on living healthy and enjoying our lives. Thank you for sharing this wonderful content. We spent 2 weeks in Greece this past fall and loved all of the delicious food we ate while there and walked so much that I didn't gain an ounce. Spain is our next trip so it's pretty cool that I found your channel.

[@mediterraneanminutes]

Hey you sound like you are going through the same change that George and I did a few years back. And thanks for noticing that there is a reason I call it eating the Mediterranean "way", I totally agree it is a lifestyle and the word "diet" suggests a quick fix or a temporary event. Best of luck as you go on your own healthy journey and give a call when you head to Spain! We're right on the Mediterranean coast in Alicante, a beautiful city to visit in the heart of Spain's fruits and vegetables province! Cheers, Caroline

[@selenefu7325]

I must say, you look amazing. Your skin is glowing, and you look so balanced and fit. Living in Spain and following the Mediterranean Diet most certainly serves you well. Greetings from Poland ❣️

[@mediterraneanminutes]

How nice of you to say so, Selene! It really is all about being happy with life and keeping it simple. I hope things are going ok for you too in Poland. Stay healthy! Cheers, Caroline

[@enyab.6939]

Spain and the Mediterranean lifestyle….❤️❤️❤️🌺🍀🥰❤️❤️❤️🥰

[@mediterraneanminutes]

What a great enthusiasitic response!!! Really brought a smile to my face this morning, thanks! Cheers, Caroline

[@lynettematos6283]

This is my first time looking for this type of food and diet my doctor talk to me about it that it’s very healthy and good. I was looking for information, and I want to thank you because the way you make the videos and give so grateful info, it has help me so much. Keep up the great job.

[@mediterraneanminutes]

Hi Lynette! I really appreciate knowing that my videos are helpful to you. It’s the reason I’m making them and it makes a big difference to me - and gives me the energy to keep going. It’s so nice to know you enjoy them. Thanks much for your inspiring words. Cheers, Caroline

[@JesusisLord13221]

Awesome ❤thank you! Looking forward to your book and recipes!

[@mediterraneanminutes]

Thanks so much for your kind words! I really appreciate them. Cheers, Caroline

[@ALinn-vr3nl]

Thank you. You have such a lovely, engaging personality, in addition to being so informative.

[@mediterraneanminutes]

Wow, thank you so much, A Linn. I really appreciate the feedback! Cheers, Caroline

[@TheShenell37]

My Doctor told me about this diet and I decided to try it so far it’s so healthier ❤

[@mediterraneanminutes]

Hi Shenell, so glad you found my channel and I hope it helps you understand how to start eating this way. Lots of other folks have found me after their doctors suggested this approach too. It works for me, I hope it works for you! Happy healthy day, Caroline

[@ladyruby684]

Wonderful presentation.. thanks for inspiration!

[@mediterraneanminutes]

Hi Lady R and thanks to you for sending me a postitive comment! Always great to hear that my videos are helping you find a healthy way to enjoy food! Cheers, Caroline

[@lindawood474]

Wow! How organized are you, must apply this to my own kitchen, thanks for video.

[@mediterraneanminutes]

Thanks, Linda for recognizing what an effort it is to keep things tidy.. But I have to admit, it was (and sometimes is) not always that way. I really did reorganize it all for that video but I’m glad it did. Much much easier for me to know what’s in there and not let things “hide” in the back, so I’m using things up much better too.

[@gracesimplified3860]

Great clear presentation! Nice visuals!

[@jilllazaroff9300]

Thank you so much your amazing! I’m 55yrs old living on the coast of SC we eat fresh fish often and love veggies so starting the Mediterranean diet seemed the way to go however, until your Chanel I couldn’t seem to find a diet I could get a complete understanding until your Chanel thank you!

[@mediterraneanminutes]

Hey Jill, how nice to hear from you and glad to hear the description of this way of eating rang true for you. It sounds like you are already living it so I hope it brings health and happiness! Cheers, Caroline

[@mediterraneanminutes]

Hi guys, finally, here it is! I know you have been waiting for a simple explanation of how to stock your pantry so that you always have easy, affordable ingredients at the ready to make so many simple Mediterranean diet dishes. Just start by picking what appeals to you most and what’s on sale at the grocery store and get started! I know you can do it!! XO Caroline

[@donnamcardle8928]

This was great. Love your knowledge ,enthusiasm!

[@mediterraneanminutes]

Thanks, Donna. It’s so nice to have you join the channel and the conversation. Thanks for the lovely comment. Cheers, Caroline

[@charmaccents6278]

I am so happy I found your channel and you are simply a delight! Thank you. :-)

[@mediterraneanminutes]

Hi there and welcome to my channel. I guess you are my lucky "charm" today. I really appreciate your kind words! Cheers, Caroline

[@LorraineinAustralia]

Oh my, I want to move in to your kitchen for at least a month and have you teach me how to move into this way of life. Cheers from Australia 🇦🇺

[@mediterraneanminutes]

hi Lorraine and thanks so much for your comment. Not sure I could accomodate you for a month, but if you come to visit, let’s sit down over a glass and some tapas! You’ll always be welcome!! Cheers, Caroline

[@LorraineinAustralia]

@@mediterraneanminutes Oh Caroline, I didn’t mean to scare you🌸 I can’t see myself coming to Spain, but would love to. I’ll pour a glass tonight and raise it to you. ❤️

[@mediterraneanminutes]

@@LorraineinAustralia Hey, that’s sounds like a great idea. I’ll do the same from here!

[@LorraineinAustralia]

Here’s to you, bubbly Chardonnay 🥂

[@mediterraneanminutes]

@@LorraineinAustralia Ok, game on! I'm pouring a little white rioja for our shrimp on the barbie lunch. If you happen to follow my Instagram, you'll see it there! Cheers!

[@cyndihagerty8261]

I can’t find you on Facebook. I tried your link, but there’s no page to follow. I’m so glad I found you here. You’re so informative.

[@mediterraneanminutes]

Sorry about not being able to find me on Facebook. I don’t really have much of a presence there (although I am on it). But I’m really glad you found me too! Cheers, Caroline

[@driventoaccount3276]

Thank you. Your easy to listen to. Your good. My doctor put me on this

[@mediterraneanminutes]

Hi Driven, thanks for joining the conversaiton on my channel. I’m so glad you’re finding it helpful! Cheers, Caroline

[@busimnguni6687]

Thank you so much, you have taught me a lot

[@mediterraneanminutes]

Thanks, Busi! I’m happy that my videos are helpful to you. It’s nice to know you are enjoying them. Cheers, Caroline

[@sharyn208]

Thank you very much for another very informative video & great presentation as well.

[@mediterraneanminutes]

So nice of you, Sharyn. It feels great to have supporters like yourself. I’ll keep working at it!!

[@gogreen7794]

Ive spent several weeks in Granada and Seville. The "mercado" in Cortes Ingles has several aisles filled with cookies, pastries, and sweets. The Spanish, at least in Andalusia, like their sugar.

[@mediterraneanminutes]

Oh you are so right, they sure do and like most ocuntries, more and more of the processed food diet has been seeping into places like Spain as well. But of course, El Corte, like Carrefour, is just a pretty typical “supermercado” grocery store and also caters to the foreign popultation as well. But it’s funny that I never think of it as the “mercado”, for that I go to the “mercado”!

[@Hadassah7000]

I am giving myself an A+. I already have most of these things in my pantry. However, I do need to work on the organizing. 😂❤ I bought more reusable clear containers because of you!

[@mediterraneanminutes]

Glad it was helpful. Those containers really make it so easy for me to see what I have, what I need to use up and what I need to restock. And actually, although I made the pantry extra tidy for the video, it seems to have stuck... still lookin' good after a couple of years! Cheers, Caroline

[@ellenradford8582]

Wow! I love the herb garden year round. I need to make mine. My rosemary bush is huge! And the last few years we had basil and other herbs in a hydroponic system. I had tons of basil and mint. Roasted olives is my next adventure! Obviously, I have the rosemary!! 😂

[@mediterraneanminutes]

Ellen - It’s so easy to roast olives,, just toss with some olive oil, a little lemon peel, rosemary and roast away! Have fun with it! Cheers, Caroline

[@ellenradford8582]

I will! Thanks!

[@ernstgenzs7456]

Awesome tips. Thank you for sharing knowledge 🙏

[@mediterraneanminutes]

Hi Ernst! It’s so nice of you to take the time to send a positive comment my way. I truly appreciate it and hope you enjoy the videos and get something valuable from them to use in your own healthy journey! Cheers, Caroine

[@sandrawarrington7874]

Thank you for sharing! I’m starting the mediteranean meals. I’m a new subscriber

[@mediterraneanminutes]

Hi Sandra and thanks for joining the channel. I hope you find the videos useful and informative and that they help you learn to eat this healthy way every day! I really appreciate hearing from viewers so your message means alot to me. Happy Summer! Cheers, Carolilne

[@deborahcarr2077]

This was so helpful. Thank you:-)

[@mediterraneanminutes]

Deborah - Thanks so much for your comment. It’s always really nice and encouraging to know that people out there appreciate the efforts. Makes me want to keep going!

[@kiransmagicalkitchen]

Nice pieces of information mam. Thank you.

[@mediterraneanminutes]

You are totally welcome. Thanks for your comment, it really keeps me motivated to know that there are folks out there that it helps!

[@kiransmagicalkitchen]

@@mediterraneanminutes 🙂

[@gracesimplified3860]

Just discovered your channel. Sold!

[@mediterraneanminutes]

Hi and welcome! I’m always so happy to hear from new viewers that reach out. Really makes my day! I hope you enjoy the videos and that they help you keep eating the Mediterranean way every day. Best, Caroline

[@mmps18]

Love how organized and visually pleasing your videos are!

[@mediterraneanminutes]

Thanks so much! 😊 It took longer than I thought it would for me to put this video together but I'm really appreciative that you like it!

[@tiffanybittman7523]

Great ideas.

[@mediterraneanminutes]

Thanks much, Tiffany. I hope you enjoy the videos and that it helps you live your own healthy way to eay every day! I’m having a great time sharing what I’ve learned from living here and it’s always nice to hear that people enjoy them. Cheers, Caroline

[@christinesingleton2408]

I love Mediterranean eating! I wish I lived in Spain for all the great ingredients,foods…. Wine! I was told from my former Dr. To eat this way. I don’t have a gallbladder, and while the keto diet is the rage like other diets. She told me that keto is to much fat and eating Mediterranean is better for me. I’m trying to loose weight too. I live in Indiana, I love farmers markets, organic meats and dairy products. I wish I had access to all the wonderful things offered in Spain!♥️

[@mediterraneanminutes]

Hi Christine! Well, I grew up in Michigan and truly believe that springtime and summertime in the Midwest can’t be beat for fresh fruits and veggies, so count yourself lucky! I miss the purple asparagus, the tart cherries, the morel mushrooms, and best of all, the fresh fresh corn. So I guess maybe the vegetables really are greener on the other side of the street! I hope you are enjoying the summer bounty! Cheers, Caroline

[@christinesingleton2408]

@@mediterraneanminutes I wish I could get my husband to eat the way I like😆He just retired, we both are trying to eat better and exercise. I also had 2 knee replacements back in October. I love Michigan, we have a small camper and enjoy camping. If we ever get the opportunity to visit Spain I would love it. Thank you for responding♥️

[@peggymcdonnell1379]

Where do I find all these awesome canned goods and olive oil’s in vinegars in Medford, Oregon😂 I have tried so many diet Raw food carnivore diet keto diet..😢 watching you today is my first day. Finally it has been amazing. I just feel like this is the diet God wants me on. Thank you so much for all your information.

[@mediterraneanminutes]

Hi Peggy! How nice to hear from you all the way from Oregon. George used to live in Coos Bay so we know the state pretty well. Beautiful place and the best oysters I’ve ever had in my life! I hope this way of eating works for you. Cheers, Caroline

[@mindylawrence7357]

What are those wonderul containers with the bluish lids? How I'd love to organize my pantry that way. Love your information on the Mediterranean diet. It makes so much sense.

[@mediterraneanminutes]

Thanks so much, Mindy. I’m really glad that my videos click with you. Those containers are from Ikea so you should be able to get them pretty much wherever you are. I did have some lids though that failed (the side clamps snapped off when I tried to close them) but most of them are just fine and you can see the proof by how many I have! And they also sell glass bottom containers for the same lids but considering how many I needed, going the glass route was a bit too pricey for me. Cheers, Caroline

[@PARoth2011]

New subscriber. I liked your presentation very much and loved your organized pantry..lol..I am very intrigued with the Spanish version of the Mediterranean diet, all the types of rice, beans, vinegars etc and look forward to learning much more. I rarely eat things in a can because of the chemicals used in the sealing process but if it’s canned in a glass jar I’m great with that since I used to do canning like my grandmother did. What part of Spain did you move to? When you said mountains I was curious as one of my ancestors was Basque.

[@mediterraneanminutes]

Thanks, Patrice. It's great to have you join the group! Welcome, I hope you really enjoy the videos and ideas for healthy eating. Cheers, Caroline

[@daliaragab5361]

I am so impressed by your Spanish love and enthusiasm ❤ but Mediterranean is more of different countries as will 👍

[@mediterraneanminutes]

HI Dalia - You are so absolutely right and I’ve acknowledged that to a few other viewers too. Welcome of the channel! For a bit of backstory…making these videos for me started as a charity project for the Queen Sofia Spanish Institute in the US who wanted some help promoting Spanish cuisine so since I had recently moved here, it was decidedly focused on Spain (even the name of the channel was Spain Eats at the time). But personally, I recognize and am very interested in the whole healthy array of culinary possibilities across the Mediterranean and as things have continued with my own channel, I now explore much more than just my own backyard, and the channel’s focus is much more on the healthy aspects of eating the Mediterranean way every day, no matter what part of the region the recipe ideas come from. I hope that helps to explain the Spanish “slant” of my early videos and the evolution since then. And I hope you find them interesting and helpful no matter where in the Med I pull inspiration. Cheers, Caroline

[@belwynne1386]

Have you shown us how to do the tarts do Santiago or those roasted olives? Yum

[@mediterraneanminutes]

Hi Bel! And yes, you can find both videos on my channel. They are older videos but just scroll down and you'll find them! The roasted almonds are shown in a short ands super easy to make. The Tarta de Santiago is incredibly tasty and a real Spanish classic! Cheers, Caroline

[@driventoaccount3276]

I soooo need your help! I’m 300lbs and addicted to sugar, now my heart is feeling my weight, and I can’t plan meals, I’m a batchelor….any help with meal plans, recipes. Will watch your video s. Thanks

[@mediterraneanminutes]

Hey there, again! You are already on your way to being healthier by recognizing the importance of change. That’s half the battle. My only suggestion is to keep it simple so start with simple recipes ideas if you’re not already comfortable in the kitchen…that’s it’s own challenge too and the fewer barriers the better! You’re right to think about changing what’s in your pantry (and fridge) too. I always know that if I have some go-to ingredients at the ready, I can stay on track better. best of luck! Cheers, Caroline

[@patferguson572]

Hi there. - Yes, just what Caroline said. And it's so important NOT to have 'the sugar stuff' in your home. If it's not there you will try to think of something else. I started with dried fruit. Still lots of fructose sugar, but with some goodness of the fruit itself. It's a start - then move on to fresh fruit. It's hard, I KNOW, but I've managed to do it! You CAN'T do it overnight, but must make a conscientious effort if you care about your health/life. YOU CAN DO IT !!! from Qld. Oz 👍

[@ellenlane8636]

Thank you ❤️💪❤️

[@mediterraneanminutes]

Hi Ellen and thank you. Your comment gives me motivation to keep going at this! Happy eating! Cheers, Caroline

[@momof3470]

Thank you for your inspiring words on getting started with this way of living. I just started a few days ago. I think that I am overeating on all these tasty dishes… when I get hungry I just eat a little more than I should. I’m afraid I’ll gain instead of losing weight. Any thoughts on how to control the cravings and portion sizes. Thanks 😊

[@mediterraneanminutes]

Hi Momo! Sure, the first suggestion I'd make is to use a smaller plate when you sit down to a meal, not the normal dinner-sized plate. It might seem like a silly little idea but it has worked for me in the past. Second, hold off of refilling up for seconds for at least 20 minutes...chances are you won't be as hungry. Third, drink a glass of water before you start your meal (or least some water if a whole glass seems like too much). Fourth, try breaking up your meals into smaller events if your schedule/lifestyle allows... light breakfast around 7-8, little snack at 10-11, bigger and slightly later lunch @ 2, little snack around 5-6, and very light dinner around 8-9 if you are still hungry. You might also take a look at the Community tab on my channel for the weekly menus of the day (they are based on 1200-calorie days so you might want to adjust up from there as you need). Still craving something? Start with that glass of water then slowly savor a handful of nuts or a piece of fruit! Best of luck with joining me on this healthy journey! Cheers, Caroline

[@sunnymorning7436]

Unfortunately I live in America and the food here is sooo different than Spain ! It’s very highly processed. I wish I can eat like this

[@mediterraneanminutes]

Hi and Happy New Year, Sunny! I totally agree that there might be lots of processed foods (and even more fast food) in the US but...I know that fresh fruits and vegetables, whole grains like oatmeal, rice, pasta, beans and lentils (dried or from a jar or can) fish - fresh, frozen or even canned tuna and olive oil are all widely available too. If you are interested, it might be fun to take a list with you to the store and hunt for the aisles that have all this good stuff. And watch out for sale items that can go into the pantry and stretch out your options. Many of the healthiest ingredients like beans, lentils and whole grain rice and pasta, canned tomatoes are also the most budget-friendly so this way of healthy eating doesn't have to break the bank either. And as far as spices go, just start with the basics - salt and pepper! (and of course, buy a garlic or two) I'm really confident that anyone, no matter where you live and no matter what your budget is, can eat a healthy diet. It might take a bit more work and effort for some, but if you want to do it and it sounds like you do, I know you can! All the best for a healthy happy new year, Caroline

[@mediterraneanminutes]

@Just For Your FYI Thanks for chiming in, JFYFYI! You;re right, it is more expensive than Spain (one of the nice benefits of living here!) but I agree, it can be done…just buy seasonal, avoid processed food stuff and stock up when things are on sale!

[@michealfriedman7084]

Just make sure your olive oil is really olive oil. Many makers were caught substituting other oils as olive oil.

[@mediterraneanminutes]

Mike, you’re so so right. Back when I was very involved in the olive oil industry, the problem with fraud and fake oils was rampant and I don’t imagine it is much better. I’ve always suggested too that if you can buy it from a local source, that’s best. If not, rely on the reputation and certification of reliable sources like the California Olive Oil Council. If you haven’t read the book “Extra Virginity” by Tom Mueller, you might find it interesting. It’s a pretty scathing *and true) story. Thanks for adding your thoughts to my channel. They are well worth remembering. Cheers, Caroline

[@patferguson572]

@@mediterraneanminutes Yes, 100% first cold pressed olive oil. from Oz

[@iamruthietoo]

@@mediterraneanminutesThanks so much for the helpful information!please tell me 3 or 4 olive oil brands that you feel are trustworthy. Thanks very much!

[@mediterraneanminutes]

@@iamruthietoo Hi Ruth - If you want to order online, the Olive Oil Source has the very best assortment of absolutely high quality olive oils. In stores, look for California Olive Ranch (I know they sell it at Meijers and I think Walmart). Whole Foods 360 brand is ok but pricey. And Costco’s Kirkland extra virgin Tuscan olive oil (make sure to look for this label, not the others from the Kirkland brand) are all good choices. And don’t forget to look for the harvest date. For the freshest oil it will be 22/23 and you realy don’t want to buy 1 year old oil that would have a much shorter shelf life! Good luck with your shopping! Cheers, Caroline

[@chicalertng]

You are my namesake…so subscribe I will 😂love the video too 😊

[@mediterraneanminutes]

Hi Caroline…so nice to have a personal connection! I hope I can make us Carolines proud (and healthy of course…😉

[@ItIsAllLies]

I’ve been told that you can’t use virgin olive oil to cook. On my bottle it said; “only for salades etc.” . What do I need to buy? Thank you.

[@mediterraneanminutes]

Hi People! Thanks for the question and I might suggest you’d enjoy watching my olive oil series of videos where I get into the details of exactly what your question is. However, I can say the short answer is that you can absolutely cook with olive oil without any problem. Even at a high heat, olive oil is proven to have a smoke point lower than a temperature you would fry at. The bottle label might just be suggesting that it’s so good it should only be used as a finishing oil and in some cases of expensive oils, it makes sense. So if I were you, buy an extra virgin olive oil that you really love the flavor of for your salads and a virgin olive oil for cooking. Hope this helps! Cheers, Caroline

[@RebT87]

Hi! What was the name of the vinegar you recommended? I heard “fairy” but I’m not sure that’s the correct word. Thank you!! ETA: never mind, I realized it’s “sherry” vinegar 🤦🏻‍♀️😃

[@mediterraneanminutes]

Ha, good catch! I am lucky enough to use the vinegar from the Jerez region here in Spain and it's amazing, but I am a huge fan of really authentic and good balsamic vinegar and use it more than any other!

[@Gimo76]

I have bought olive oil and they were not the cheapest but, they have a very strong smell. How do you know if olive oil has gone bad.

[@mediterraneanminutes]

HI Linda Marie - If the olive oil smells and tastes rancid like stale or rotten peanuts, it has gone bad either through age (check the harvest date on the label - should be same year as you are in, eg 2022/2023), poor handling before processing (leaving it to ferment before putting it through the mill) or exposure to heat or light (least likely unless you have had it open for a long time or store it next to the stovetop or hot oven or window. If it smells like freshly cut grass or fresh fruit, then that smell is normal. Taste it too. One taste should tell you just like tasting vegetables…does it taste like fresh produce, bananas, artichokes (all possibilities and more)? If you just bought it and it’s bad, take it back. There is so much bad oil out there that deserves to be addressed and your store should be made aware of it too, especially because the cost of oil has gone through the roof this year due to Spain’s drought) I know though too that there is alot of good oil out there so good luck with it! Cheers, Caroline

[@mayginmace4299]

My doctor has recommended the Mediterranean diet for a while now. I never gave it a shot because it seems complicated to me for some silly reason. This video makes it seem so simple. But for someone who doesn’t love a ton of vegetables and trying new recipes with ingredients I don’t typically have, I worry I won’t be able to stay on track. But I am only 29 years old and have high cholesterol due to genetics. I’m worried about my health. I’d really rather not have to take the medication especially if I can get my levels under control with healthy diet alone. I might not have a choice at this point but I am feeling much more motivated to give it my best shot. Do you have any videos on easy recipes/suggestions when you’re first starting this diet?

[@mediterraneanminutes]

Hi Maygin! I’m so glad you found my channel. I hope you will get the chance to watch a few of the videos that explain how easy this way of eating is to follow. Just binge watch the entire playlist for the Mediterranean diet ones! I’m 100% positive you can stay on track ‘cuz it’s not all that complicated. Just for reference, this past year George (my partner) had his first ever high reading of cholesterol, started a statin which didn’t agree with him at all, stopped the statin and went pretty hardcore with a rigid diet change…no animal fats at all, no eggs, no dairy with fat and increased his uptake on vegetables and fiber. We were already eating healthy, exercising every day but it still made a difference. Went from 289 to 186 in six months, all without any meds. This is only the experience of one, but it tells me it can be done. Is it easy? I’d be lying if I said it was…but totally totally doable and we are so much happier for it (plus my cholesterol dropped too although I didn’t need it to). Best of luck. I hope it works for you! Cheers, Caroline

[@rodee1671]

Cat deal with fish. What can I substitute?

[@mediterraneanminutes]

Hi again Rodee - Beans and legumes are awesome sources of protein, as is lean turkey and chicken, so maybe try that route. I've been playing with tofu too and really like it sauteed in a bit of olive oil and tossed with soba noodles, asparagus and a soy lime dressing. If fish doesn't work for you, there are lots of protein-alternatives and hopefully you'll find some that make you happy! Cheers, Caroline

[@lindamcclellan8434]

Can you use powdered-dehydrated garlic or onions.

[@mediterraneanminutes]

Hi Linda - So funny that your last name is the same as George’s! And yes, you can absolutely substitute fresh for powdered. I frequently do that with garlic powder for certain recipes because it seems to blend better and I use crunchy fried onions all the time! Fresh is always nice but use what you have or like. I would say though that if you are making a sauce or stew base, fresh onions are pretty much an important element to the “mirepoix” as they call it in France (that savory base of onion, celery and carrots) or “sofrito” as it known in Spain with the addition of tomato.

[@denicerheeder2193]

Can the red wine be ANY red wine for the heart health or does it have to be dry?

[@mediterraneanminutes]

Well, I would suggest that while it isn’t spelled out specifically, I think it does refer to most red wines, but not sweeter dessert wines. Hope this helps, Caroline

[@jessquinn6106]

It IS a healthy diet and also a very expensive diet, especially the fish, poultry, meat, fruits and veggies side of it.

[@mediterraneanminutes]

Hi Jess and I'm so glad that you've raised this issue... I'm in the middle of researching this very topic and hope to be able to share some information about inexpensive ways to work with the Mediterranean diet very soon. Thanks again for bringing up this important subject! Stay tuned and cheers, Caroline

[@gogreen7794]

I don't think beans, legumes, in season vegetables and fruits are that expensive. My problem is, I don't like to cook, I don't like most vegetables, and l don't like most nuts. I haven't liked those foods my entire life. My parents tried everything to get me to eat vegetables and I always picked out nuts from candy and desserts. Now I just avoid them.

[@jessquinn6106]

@@gogreen7794 I guess it depends where you live. Fruits and veggies are very expensive year round where I live, which is sad to say the least. I am lucky to catch them on sale. I am half Greek so this kind of diet is up my alley. Just not very affordable. and I have no place to grow my own. If I try to plant anything in pots outside, street people steal them, pots. soil and all.

[@darudeSandstorm.]

Is the bread in the mediteranian diet any different to our 10% wholegrain 90% white flour bread?

[@mediterraneanminutes]

That’s a great question, Darude and I can only speak to what I buy, which is usually much more whole grain and little white flour but I don’t know the percentages and don’t worry abuou it either since I don’t eat that much bread. I also buy whole grain with spelt flour which I prefer. Although, if I’m making pizza, I use the ‘00” fine grain flour sold frmo Italy and I love it! And for other grains, I go whole grain (farro, spelt, quinoa, bulgur) and whole grain rices.

[@erinlikesacornishpasty4703]

I make my own bread now so I can control how much whole wheat is in it, but if you're committed to 100% whole wheat bread, just know it doesn't rise as nicely 🤷‍♀️. I get great results from using only a small amount of whole wheat to bread to all purpose flours in my sourdough bread. If you're really worried, start making your own! It's fun.

[@bonitasnyder2372]

I am a new subscriber! The reason I have not tried the Mediterranean diet, eventhough I know people that have lost weight using it, is I HATE beans!! Can I change my diet successfully if I do not eat beans or legumes? I have also gotten used to not eating rice because I've always been told that it's bad! Help! 🙄 Thanks so much!

[@mediterraneanminutes]

Hi Bonita and thanks for joining in the conversation. I’m sure you’re not the only one who doesn’t go for beans. There are other sources of healthy protein like tofu and fish, meat (a little), chicken, eggs and cheese (watch for for the extra fat if you are trying to lose weight though) that can take the place of some of the nutrients of beans. And I get it, when I was younger I hated lima beans and mushrooms…once I found a way to fix them both the way I like them, it turns out I love them! So maybe don’t turn your mind totally away from them, just try one or two recipes that look appealing and see what you think. Beans also are a food that your body has to adjust to, not too much all at once but I’m sure that won’t be an issue for you (ha ha ha). if you get the chance, you might like watching two of my videos on beans: the one on cannellini beans at kzbin.info/www/bejne/mHbHaqmtgMl0hpY and George’s favorite on lima beans at kzbin.info/www/bejne/rJCvZX6Dq5mcmc0. Best of luck with your healthy goals for the new year. It sounds like you are dedicated to it and that’s half the battle! Cheers, Caroline

[@ReddMann1276]

Question please. Do you prefer stock or broth & why please.

[@mediterraneanminutes]

Hi Eric - Another great question! While for most people, they are interchangeable as you probably understand, stock is made bones and broth with meat. Broth will be lighter and generally has seasoning already added to it. The biggest difference is that you will end up with a thicker liquid and deeper flavor from stock since it contains collagen from the bones. I can’t say I fuss too much about it though. When I make stock, it’s leftover meat and bones that all go into the pot, so perhaps I end up with the best of both! Cheers, Caroline

[@ReddMann1276]

@@mediterraneanminutes Thank you for your help it's greatly appreciated.

[@mediterraneanminutes]

@@ReddMann1276 Sure, Eric. Anytime! Cheers, Caroline

[@rodee1671]

How do I keep lentils from sprouting while cook? Weirds me out. Feel guilty 😞

[@mediterraneanminutes]

Hi Rodee! First I should say I've never had my lentils sprout while cooking them so I can't speak from first-hand experience. What I can say is that I know some people like it when they do because it makes the lentils easier to digest (again... never personally experienced it). Since the lentil is a seed, once you give it the right environment, it's bound to sprout. It would be weird if it didn't. I have intentionally sprouted sunflower seeds many times and like the result (eating the sprouts that is) but never tried lentils. I'm sorry I can't be more help on this one. I hope my answer at least makes you feel ok about it! Cheers, Caroline

[@jabarak1]

For this diet, I don't understand how to put together 2 meals a day when I'm limiting poultry, fish and eggs to 3 times a week. One of those is central to a meal for me daily. What would my meals look like on a day without those?

[@mediterraneanminutes]

Hi Jabarak and thanks for your excellent question. I think alot of people worry about not getting enough protein when they start eating this healthy way. I found that when I started balancing fish (which I do eat about 3 times a week), eggs (I probably have a couple a week) and chicken (maybe once a week) with plant-based proteins like lentils and all sorts of beans, it really does fill out the week. I frequently start my mornings with almond butter toast (more protein) and yogurt instead of eggs. Cheese is another go to for adding some protein to any meal in small quantites. I like to snack on hummus (garbanzo beans are protein-rich) and roasted nuts (great source of protein too). So I hope this helps, but your question gives me an idea that a video about this issue could be helpful, so I’ll put my thinking cap on and start planning it. Thanks for the inspiration. Cheers, Caroline

[@jabarak1]

@@mediterraneanminutes thank you. I'm so used to having an animal protein at least once a day, so it just seems strange to build so many meals around legumes.

[@mediterraneanminutes]

@@jabarak1 I understand completely. Growing up in the Midwest, we frequently had some type of meat on the plate for dinner too. And while it took a bit of time for me to adjust to a much more plant-based diet, I feel so much better for it and don’t miss having less animal protein at all. Oh, and did I mention mushrooms? Super meaty tasting too. And farro, a whole grain that also is very “meaty” in its chewy, umami bite. Give it a shot, take your time and ease into it. And one day, you’ll suddenly find you’ll be reaching for lentils or beans or mushrooms or whole grains a whole lot more…! Best of luck, Caroline

[@jabarak1]

@@mediterraneanminutes thank you so much!!

[@kimberlyberlin4999]

@@mediterraneanminutes I had been feeling the same was as @jabarak1 when we started out our journey into this way of eating. It's been a week and we have had so many vegetarian meals I'm surprised how much my husband and I are enjoying it. I had been talking to him about going meat free twice a week and now it's most meals lol

[@diannplatt-roberts8692]

Was diagnosed with fatty liver syndrome it was suggested that I change to a Mediterranean diet.

[@mediterraneanminutes]

Hi DiAnn, thanks for joining in the conversation and sharing your situation. There are a number of people in the group that have started to eat the Mediterranean way for one health reason or another or because their doctor recommended it. I hope it helps with your issue, too. Cheers, Caroline

[@AlexSchwartzATV]

What are some good alternatives for tomatoes? I cannot eat them without gagging unfortunately.

[@mediterraneanminutes]

Hi Al and so sorry to hear of your problem. That’s a tough question but maybe red bell peppers might work. They are sweet, healthly and add nice moisture to dishes. Some sauces I’ve made on the channel use red bell peppers instead of tomatoes so I guess you could try it and see what you think. Hope my suggestion helps. Cheers, Caroline

[@dianekenna8633]

How did you get from Ca. To Spain? How long have you lived there? Are you alone or married? I suppose you speak fluent Spanish. Did you learn in Spain or did you study before you got there?

[@mediterraneanminutes]

HI Diana - Thanks for your interest. I’m guessing you are wondering what it would be like to pick up and move to another country! My partner, George (he’s the shy one so you’ll only occassionally see him pulling things in and out of the outdoor ovens!) and I first visited in 2014, loved it so much we came back the next year for another visit and decided to stay. The easy part was getting rid of absolutely everything we owned in the US and returning here with two suitcases. The hardest part has been leaning Spanish. I didn’t know any Spanish, neither did George but I’m operationally fluent now, just not entirely conversationally fluent. It is a wonderful country, very affordable, friendly people and, of course, great food! I hope you get the chance to visit someday and if you do, drop me a note, let’s get together for coffee or a glass of… Cheers, Caroline

[@ana419]

You forgot lemons! 🍋🍋🍋💃

[@mediterraneanminutes]

Hi Ana. So so right! I can’t live without them and while I normally keep them in the fridge, not the pantry, conicidentally, I published a short yesterday about how easy it is to preseved lemons! And while they are, of course, used in different ways, they still bring that zing to my menus. Cheers, Caroline

[@JimVanderveen]

@@mediterraneanminutesExcellent! I have been wondering how to preserve lemons, will definitely check it out.

[@elizabethhoeppner8881]

My husband is allergic to fish and shellfish.

[@mediterraneanminutes]

Hi Elizabeth and thanks for sharing your situation. I’m sorry he isn’t able to enjoy them. Chicken and turkey are both healthy proteins and beans/legumes are some of our favorite ways to keep a good balance in our diets too. Cheers, Caroline

[@sallyjeanspence982]

Food in the US is horrible and the amount of GMO and high fructose in everything makes me an avid label reader. For things like cheese i only eat imported. Luckily in Staten Island we have lots of Italians and their markets to get quality. Just be vigilant and read, read, read before you put in basket. Also, look in the foreign section in regular grocery store for cheap non messed with food. Plus my stores always have canned beans & tomatoes on special

[@mediterraneanminutes]

Sounds like you really know how to shop smart, Sally Jean. Thanks for sharing these great ideas with the rest of us! Cheers, Caroline

[@peggyharris6156]

Is this subscription free

[@mediterraneanminutes]

Hi Peggy, certainly mine is. Subscribing to channels in general on KZbin does not involve any costs at all, it is just a way for you to find new videos from that channel more easily because they appear on your home page (the main page of your screen). I hope this answers your question, but for more specifics, maybe you can find more details from KZbin.

[@tresbien9141]

Would you or anyone have a list of your pantry staples?

[@mediterraneanminutes]

I don’t have one but if you give me a little time, I’ll put something together and message it back to you in a few days. Thanks for the great question!

[@lacusclyne87]

1. Extra Virgin Olive Oil 2. Whole grains, rice and potatoes 3. Beans, lentils (dry & canned) and plenty of stock 4. Garlic and onions 5. Tomatoes: Whole, sauce or paste. 6. Spices: Paprikas, saffron, salt and pepper 7. Herbs (fresh & dried): Rosemary, oregano, bay leaf, sage and parsley. 8. Canned goods 9. Olives 10. Nuts & seeds 11. Vinegars Bonus: Red Wine 🍷

[@sharyn208]

@@lacusclyne87 Thank you very much for the list. Very much appreciated. Be blessed.

[@kevinjoseph517]

vegetables? fruit? eggs? seeds

[@mediterraneanminutes]

Hi Kevin and thanks for the question. The simple answer is 100%, but since this video was about “pantry” things, I stuck to what you’d find there. But your comment will, no doubt, shame me into getting around to that market video I promised! Watch for it in the new year!! And I hope you have a safe and healthy holiday until then! Cheers, Caroline

[@bl6797]

Boring Cusine

[@mediterraneanminutes]

Hi BL, I appreciate your interest in the channel. And although I definitely don’t agree with your POV, the benefit of your comment is that it gives me another opportunity to say how many wonderful, interesting and tasty ingredients, flavorful spices and nutrient-dense advantages there are to this Mediterranean way to eat every day. IMHO, anything but boring! Cheers, Caroline