Traditional Mediterranean fruit and nut crops include grapes, olives, figs, almonds, hazelnuts, pistachios, pomegranates, apricots, and citrus.

Around the Mediterranean Sea this vegetation is called macchie, maquis, or garigue; it is known as chaparral in southwestern North America, as Cape flora in southern Africa, and as mallee in southwestern Australia. See also chaparral; maquis; mallee.

ANSWER. Mediterranean islander (6) CRETAN. Mediterranean islander. CYPRIOT.

The Mediterranean forests, woodlands, and scrub biome mostly occurs in, but not limited to, the Mediterranean climate zones, in the mid-latitudes:

• the Mediterranean Basin.
• the Chilean Matorral.
• the California chaparral and woodlands ecoregion of California and the Baja California Peninsula.
• the Western Cape of South Africa.

Plant List

• Cork oak. Botanical Name: Quercus suber.
• Mediterranean fan palm. Botanical Name: Chamaerops humilis.
• Mediterranean olive + cvs. Botanical Name: Olea europaea.
• Autumn sage + cvs. Botanical Name: Salvia greggii.
• Bush germander. Botanical Name: Teucrium fruticans.
• Dwarf olive.
• Dwarf strawberry tree.
• English lavender.

Inspired by the coastal areas of Spain, Italy and France, this style of garden combines relaxed materials and plants with formal accents and designs. The plant palette of a Mediterranean landscape is made of plants that provide texture, color and structure – think lavender, cypress trees and ornamental grasses.

Enjoy a Mediterranean garden with beautiful flower pots and potted plants….How to create a Mediterranean garden

1. Use terracotta planters.
2. Consider gravel or cool tiles.
3. Incorporate water.
4. Create shade.
5. Use drought-tolerant plants.
6. Don’t forget succulents.

Pleasing the eye, low-maintenance and typically water-wise, the Mediterranean garden look can be easily achieved through 9 key elements.

1. Shaded seating areas.
2. Pots and containers.
3. Gravel floor.
4. Water features.
5. Pebbles and cobbles.
6. Mediterranean tiles.
7. Succulents and drought-tolerant plants.
8. Clipped hedges and topiary.

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Avocados can be cultivated only in tropical or Mediterranean climates and sometimes in more temperate climates like California.

You should base your diet on these healthy, unprocessed Mediterranean foods: Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Opt for less processed dairy products – think flavorful cheeses like Parmesan, feta or part-skim mozzarella instead of processed American slices, and plain Greek yogurt instead of high-sugar flavored varieties.

Processed meats shouldn’t be your top pick. You should also try to abstain from cured and processed meats, like bacon, salami, and sausage. If you do want an animal protein, try an omega-3 and protein-rich fish like salmon, mackerel, or tuna.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating.

10 Easy Desserts You Can Enjoy on the Mediterranean Diet

• Blood Orange Olive Oil Cake.
• Balsamic Berries with Honey Yogurt.
• Sticky Gluten-Free Lemon Cake.
• Honeyed Phyllo Stacks with Pistachios, Spiced Fruit, and Yogurt.
• Brûléed Ricotta.
• Yogurt and Honey Olive Oil Cake.
• Domenica Marchetti’s Carrot Polenta Cake with Marsala.

Popular in Mediterranean Lunch Recipes

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• Easy Salmon Cakes with Arugula Salad.
• a piece of fish on top of polenta on a blue plate.
• Everything Bagel Chickpeas.
• Salmon with Roasted Red Pepper Quinoa Salad.
• Vegan Mediterranean Lentil Soup.
• Vegan Mediterranean Lentil Soup.
• Roasted Salmon with Smoky Chickpeas & Greens.

The Mediterranean diet is all about moderation, which means indulging in dark chocolate sometimes is A-OK! In addition to being Mediterranean-approved, dark chocolate is rich in antioxidants and has been linked to better heart health.

The variety of breakfasts in the Mediterranean can be overwhelming. The Oldways 1-2-3 breakfast plan, inspired by Mediterranean breakfasts, breaks down this meal into three categories: whole grains, fresh fruit or vegetables, and a source of protein (eggs or yogurt, for example) to make things easier.

Look for a loaf made with whole grains. It’s got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

Limit egg yolks; have up to 1 yolk per day. No limit on egg whites. If you have high cholesterol, consult an MD or RD for specific recommendations on egg yolks, or limit to no more than 4 yolks per week. (1 glass = 3.5 ounces.)

Greek salad is probably the most known dish from the Greek cuisine. The classic Greek salad includes tomato, sliced cucumber, onion, feta cheese and (Kalamata) olives. It is seasoned with salt and oregano and a splash of olive oil.

The main components of Mediterranean diet include: Daily consumption of vegetables, fruits, whole grains and healthy fats. Weekly intake of fish, poultry, beans and eggs.

Like most Italians, Sardinians rarely eat a sit-down colazione (breakfast), preferring a swift cappuccino and cornetto (croissant) standing at a bar. Out in the wilds, shepherds would start the day with a handful of bread and a slice of hard pecorino (sheep’s milk cheese).

Although food choices vary from region to region, Blue Zone diets are primarily plant-based, with as much as 95% of daily food intake coming from vegetables, fruits, grains, and legumes. People in Blue Zones typically avoid meat and dairy, as well as sugary foods and beverages. They also steer clear of processed foods.

Eggs are consumed in all five Blue Zones diets, where people eat them an average of two to four times per week. As with meat protein, the egg is a side dish, eaten alongside a larger portion of a whole-grain or other plant-based feature.

Coffee is a daily ritual in blue zones areas, as well. Most centenarians in blue zones regions drink up to two or three cups of black coffee per day! The American Heart Association found that consuming coffee, both caffeinated and decaf, was associated with a lower risk of total mortality.

Breakfasts. Centenarians from the blue zones typically eat a mainly plant-based diet. They favor beans, greens, yams and sweet potatoes, whole grains, fruits, nuts, and seeds. This recipe combines a few centenarians staples.

About 65 percent of the diets in the blue zones is whole grains, beans, and starchy tubers. Grains including oats, barley, brown rice, and ground corn also play a key role in the diet.