Around the World with the Mediterranean Diet

Fresh sashimi, cauliflower, chickpeas, and coconut curry; Peruvian ceviche; and Oaxacan turkey mole—it may not be immediately obvious but these dishes are all part of the Mediterranean Diet. That’s because the Mediterranean Diet is not based on regional flavors, but on a broad range of ingredients. Fresh produce, good fats like nuts, seeds, and olive oil; beans, lentils, and whole grains, as well as seafood, lean meats, dairy, and eggs are all the foundation of what US News and World Reports ranked as the number one best diet for overall healthy eating in 2018. These ingredients are enjoyed all over the world, not just along the coast of Southern Europe, North Africa, and the Middle East. 

That’s the beauty of the Mediterranean Diet. You can eat at your favorite restaurants and share meals with friends without signing up a for a lifetime of hummus and pasta. (Though that doesn’t sound all bad.)  It’s not a short-term weight loss plan, but a way of eating that you can stick to for a lifetime, and with health benefits that go far beyond dropping a few pounds to include reduced risks of cancer, diabetes, and heart disease, better cognitive health and memory, and a longer life. 

Sun Basket’s Director of Nutrition, Lindsey Kane put together a list of some of our favorite cuisines that are solidly Mediterranean, no matter where in the world they’re from. 


Jamaican Jerk Tempeh with Sautéed Greens and Mango Salsa


Sichuan Dan Dan Noodles with Pork and Kale


Zucchini and Potato Kofta Curry with Baby Greens Over Basmati Rice


Tofu Mole Tacos with Apple Salad and Avocado

Southeast Asian

Saigon Chicken Vermicelli Bowls with Pickled Carrots and Nuoc Cham Dressing

Illustration by Ekström Design