10 Mediterranean Diet Foods You Should Stock Up on This Summer, According to Dietitians

Summer is filled with in-season produce, making it a great time of year to adopt healthier eating habits. From the local farmers’ market and the grocery store to your backyard garden, there’s no shortage of places to find fresh fruits, veggies and herbs to enjoy all season long. For this reason, consider using summer as an opportunity to embrace a Mediterranean-inspired eating pattern. Centered on fruits, veggies, herbs, whole grains, nuts, seeds and olive oil, this way of eating has been shown to support heart health, brain health and blood sugar management. It’s also linked with greater longevity. Here, dietitians share their picks for the top 10 Mediterranean diet foods to stock up on this summer.

1. Arugula

For an easy flavor (and nutritional) upgrade to your next sandwich or salad, be sure to add arugula to your summer shopping list. “This peppery leafy green adds a flavorful kick to salads, sandwiches or even pizzas,” says Ana Pruteanu, M.S., RDN, LDN, CEDS-C. 

Nutritionally, arugula falls into the dark leafy greens category and is low in calories yet packed with essential vitamins and minerals. “Arugula is rich in vitamin K, essential for blood clotting and bone health, and vitamin C, a powerful antioxidant,” says Pruteanu. “It also provides folate, important for cell growth and pregnancy, along with calcium and potassium, both key to heart and muscle function,” she adds. What’s more, regular intake of leafy greens is linked with improved cognitive functioning in older adults.

For creative ways to incorporate this veggie into your meals, check out our 24 Best Arugula Recipes That Are Fresh & Peppery.

2. Cucumbers

Cucumbers are undoubtedly one of the most refreshing veggies out there. In fact, they’re over 96% water! Plus, studies show that cucumbers are full of beneficial plant compounds that help prevent cell damage. “Their high water content, paired with their nutrient density, great taste and recipe versatility, make them great summer staples,” says Seema Shah, M.P.H., M.S., RD, IFNCP, WIMI-CP.  

Cucumbers make a crisp, refreshing base for salads and are impressively versatile. Check out our 16 Best Cucumber Salads That Have Us Dreaming of Summer.

3. Eggplant

Late summer is peak eggplant season—the perfect time to enjoy this often overlooked, versatile veggie. “Roast it for pasta, fold it into grain salads or make a creamy dip like baba ganoush with tahini and olive oil,” suggests Pruteanu. You can also combine it with other summer veggies in our Summer Vegetable Gnocchi Salad.

Eggplant’s bright purple skin isn’t only beautiful—it’s also a sign of its rich antioxidant profile.  “Eggplant is packed with anthocyanins, the same powerful antioxidants found in blueberries, which help reduce inflammation and support immune health,” says Pruteanu.

4. Fresh Herbs

Herbs like mint, parsley and basil provide a fresh flavor boost to virtually any Mediterranean-inspired summer dish. “Use them in everything from roasted veggies to pasta dishes, or even as a garnish for grilled meats,” says Bess Berger, RDN. Besides helping you use fewer shakes of salt, herbs also contribute phytochemicals—plant compounds that support overall health, says Qianzhi Jiang, Ph.D., RDN, LDN.

Another benefit of herbs is that you don’t need much space to grow them. They’re also relatively easy to care for (granted, some are more finicky than others). Pro tip: “The extra herbs can last for months in the freezer. You can also chop up the herbs and freeze them with water or oil using the ice cube trays,” says Jiang.

5. Figs

“Figs are a staple fruit in the Mediterranean [region], and for good reason,” says Kelly Powers, M.A., RDN. “They’re high in antioxidants, hold anti-inflammatory properties, promote digestive health and help regulate blood sugar levels.” Figs are a good source of fiber and are full of powerful antioxidants, including flavonoids, phenolic acids, carotenoids and tocopherols.

Powers suggests adding figs to a salad or a yogurt parfait with pistachios and honey. You can also enjoy them on their own, or paired with a slice of aged Gouda. 

6. Greek Yogurt

Although it’s available year-round, summer is a great time to stock up on Greek yogurt. It’s one of the best high-protein smoothie additions and a key ingredient in our Lemon-Blueberry Frozen Yogurt Bites. You can also use plain Greek yogurt to make Mediterranean sauces and dips like tzatziki. It also pairs well with other foods on this very list! For example, top a bowl of Greek yogurt with diced figs for a morning snack, or combine Greek yogurt with fresh herbs and a squeeze of lemon for an easy dip to enjoy with sliced cucumbers. 

7. Hummus

Whether you need a spread for a fresh veggie sandwich or a dip for a summer veggie tray, hummus is a great option. Buy it at the store if you’re short on time, or whip up a batch in a food processor. Classic versions use chickpeas, but you can experiment with other legumes like black or white beans. “High in protein, fiber and many vitamins and minerals, hummus helps with digestion, blood glucose control and heart health,” says Jiang. It’s also an easy way to enjoy more legumes—nutritious sources of plant protein that many Americans don’t eat enough of.

“We love to dip fresh vegetables like cucumbers, celery sticks and bell peppers in hummus for bolder flavor and the nutritional benefits,” says Jiang. You can also use it as a spread on sandwiches or mix it with olive oil and herbs to use as a salad dressing.

8. Leeks

Leeks have a mild, slightly sweet flavor that works well in salads, stir-fries and more. “Leeks are an excellent source of vitamin A, which supports vision, immunity and reproductive health,” says Pruteanu. They also have bioactive compounds that may help improve blood circulation and lower cholesterol.

If leeks aren’t already a part of your diet, consider this an opportunity to experiment! “Use leeks to enhance soups, quiches or dips like Greek-style yogurt and leek spread,” suggests Pruteanu.

9. Tomatoes

Nothing says summer like garden-fresh tomatoes. These juicy red fruits are also a staple of the Mediterranean diet and offer an impressive resume of health benefits. “Tomatoes are rich in antioxidants, including lycopene, helping to boost the immune system, aid in heart health and lower the risk of cancer,” says Powers. The options for using tomatoes are endless. Enjoy them raw in a caprese salad, simmered into a homemade pasta sauce or diced and added to a veggie-packed frittata. 

10. Zucchini

Zucchini and other types of summer squash are must-haves at this time of year. “Zucchini is high in fiber and rich in antioxidants, aiding in blood sugar regulation, digestion and immune system support,” says Powers. “It’s also hydrating, making it a perfect summer vegetable!” 

Shred it to make a loaf of zucchini bread, or grill it with other summer veggies for an easy dinner side. 

The Bottom Line

With so much fresh, in-season produce, summer is the perfect time to stock up on Mediterranean diet foods like arugula, cucumbers, eggplant, tomatoes and fresh herbs. Dietitians also recommend adding year-round staples like Greek yogurt and hummus to your grocery haul. These foods can easily be incorporated into summer meals like salads and sandwiches, and offer a fresh, flavorful way to boost the nutritional content of your meals and snacks. So, what are you waiting for? Grab your reusable shopping bag and hit up your local farmers’ market this weekend to take full advantage of these seasonal delights!