Add these seasonal Mediterranean diet foods to your cart to welcome in fall.
Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT
Key Points
- September brings fresh Mediterranean diet produce that bridges the summer and fall seasons.
- Try cabbage, eggplant and escarole along with sweet pomegranates and figs for seasonal flavors.
- Mediterranean diet pantry staples like nuts, whole grains and beans compliment seasonal foods.
September is a month full of transitions. The long, unstructured days of summer are traded for the back-to-school routine while summer-ripe garden tomatoes are replaced by fall favorites like apple and pumpkin. The arrival of cooler temperatures may also have you craving comfort foods again as you dig your crockpot out of storage.
One of the many benefits of following the Mediterranean diet is that it offers plenty of flexibility to adjust your meals according to the season. Since this healthy eating pattern centers on plant foods like fruits and vegetables, seasonal eating is inherently built-in. As we head into this new month and season, we asked dietitians to share their favorite foods to stock up on in September that align with the Mediterranean diet eating pattern. Read on to find out if any of your favorite foods made the list.
1. Cabbage
Cabbage is a budget-friendly and nutrient-dense veggie that can do so much more than just coleslaw. Use cabbage to its full potential by incorporating it into salads, roasting wedges in the oven, adding it to a hearty soup, or making stuffed cabbage rolls, suggests Elizabeth Harris M.S., RDN, LDN. “It’s packed with vitamin C to support your immune system as we head into cold and flu season as well as vitamin K, which is an important nutrient for bone health,” she says.
That’s not all cabbage has to offer. “Cabbage also contains anti-inflammatory compounds that have been linked with reduced risk of certain types of cancer,” per Harris. The emphasis on vegetables, like cabbage, as part of the Mediterranean eating patterns plays a role in its ability to tamp down chronic inflammation and prevent chronic disease. Pick up a head or two during your next shopping trip and add cabbage to some Mediterranean-inspired meals this fall.
2. Eggplant
With its eye-catching purple hue, eggplants are hard to miss in the grocery aisle. September is one of the best times to pick one up as their growing season peaks in late summer into early fall. Eggplant’s characteristic deep purple skin contains anthocyanins, antioxidant plant compounds that help protect cells from oxidative stress, says Priscilla Swahn, M.S., RD. With the Mediterranean diet’s colorful plant-forward approach, it’s no wonder this lifestyle is linked to lower inflammation, among its many health benefits. Each serving of eggplant also provides 2-3 grams of fiber which supports digestive health and helps with fullness.
Swahn suggests roasting or grilling eggplant with extra-virgin olive oil and herbs, and adding it to grain bowls or salads, or using it in dishes like ratatouille. “It’s a great example of how Mediterranean eating can make vegetables the star of a meal rather than just a side,” she adds.
3. Pomegranate
Pomegranates have been grown and eaten throughout the Mediterranean-region for centuries and start to peak in September. “Their ruby-red arils provide fiber, vitamin C and polyphenols that support overall health,” says Lavanya Kethamukkala, RDN, LDN, CLT. What’s more, these fruity gems may also be a boon for your gut health. “Research suggests that pomegranates support the gut microbiome by fostering beneficial bacteria and suppressing harmful strains. This helps strengthen the gut barrier and decrease inflammation,” she adds. Pomegranate can help you reach your fiber goals too, just ½ cup of arils provides 4 grams of fiber.
Pomegranate arils make a delicious snack on their own but can also be incorporated into a variety of dishes. “Pomegranate arils are easy to sprinkle over oatmeal, yogurt, salads, and grain bowls,” per Kethamukkala. She adds that you can even freeze them while they’re in season so you can add them to smoothies or shakes later in the year.
4. Escarole
If you’re looking to try a new-to-you vegetable this fall, pick up some escarole. “This hearty leafy green, part of the endive family, is harvested in spring and fall in the Northeast and is rich in folic acid, fiber, vitamins A and K, manganese, copper and potassium,” says Barbara Baron, M.S., RDN, CDN. The flavor of endive tends to be earthy and slightly bitter and it can be served raw or cooked into Mediterranean-style dishes. In fact, that bitter flavor actually comes from kaempferol, a naturally occurring compound with potential anti-cancer benefits.
Need some ideas on how to use escarole? “The tender green leaves are delicious cooked in soups and stews, while the crunchy white leaves can be enjoyed raw in salads,” says Baron. She adds that cooked escarole freezes well so you can add it to your menu no matter the season.
5. Figs
Step aside apples, fresh figs are another delicious fruit that you should stock up on in early fall. These thumb-sized fruits have a purple or green peel and are filled with hundreds of tiny edible seeds. “Figs are a rich source of soluble fiber that helps support healthy bowel movements, satiety, digestion, cholesterol, blood sugar and the nourishment of healthy gut bacteria,” says Dahlia Marin, RDN, LD, CGN. In fact, a serving of 3 medium-sized fresh figs provides an impressive 4.5 grams of fiber. Try using figs in a variety of dishes from baked goods to salads and savory sauces and marinades.
Mediterranean Diet Pantry Staples
Once you’ve added a few of these Mediterranean diet foods to your cart this month, here are a few pantry staples that can help turn them into a meal.
- Extra-Virgin Olive Oil: When following a Mediterranean eating pattern, extra-virgin olive oil will be your primary cooking oil. “Extra-virgin olive oil provides heart-healthy monounsaturated fats and beneficial polyphenols,” says Swahn. Use it for any dish that calls for oil from salad dressings to roasted vegetables.
- Canned Beans and Lentils: The Mediterranean diet prioritizes plant-based proteins. Keeping your pantry stocked with canned beans and lentils makes it even easier to incorporate them in salads, soups, grain bowls and more. “Research suggests that polyphenols in beans and lentils may support a healthy gut by providing antioxidant and anti-inflammatory benefits and helping maintain a balanced intestinal environment,” per Kethamukkala.
- Farro: Whole grains are a foundational part of the Mediterranean diet and pantry-friendly too. Adding variety to your whole grains banishes boredom while introducing new flavors and nutrients. If rice and quinoa are your staples, give a new grain like farro a try instead.
- Nuts: Healthy fats are a keystone of the Mediterranean diet and nuts are a great source of heart-healthy, unsaturated fats. Keep a variety on hand for a quick grab and go snack or use them in salads, baked goods, oatmeal and more.
Our Expert Take
Eating seasonally is a great way to add variety to your diet when following a Mediterranean eating pattern. September marks the start of fall which means new produce will be hitting the market. Dietitians say their favorite Mediterranean diet foods for September are cabbage, eggplant, pomegranate, escarole and fresh figs. Pick up one or all of them on your shopping trip, along with some Mediterranean diet pantry staples, to add new flavors and nutrients to your dishes this month.