Eat like you’re in Greece when you’re freezing in the States

The latest Harris poll finds 8 in 10 Americans favor the Mediterranean diet again this year. Full of olive oil, fresh herbs and ripe tomatoes, a Mediterranean diet sounds dreamy when the sun’s shining and your backyard garden is bursting with summer produce. But it’s hard to eat like a Greek goddess when it’s 14 degrees Fahrenheit out and all you want is lasagna, loaded baked potatoes or anything smothered in cheese.

When most people picture the Mediterranean diet, they think of sunny skies, fresh tomatoes and fish pulled straight from the sea. However, this heart-healthy, veggie-forward way of eating is a year-round lifestyle that can absolutely survive a snowy American winter. With the right ingredients and a little know-how, it works just as well when your windows are frosted over and the only thing growing in your garden is icicles.

What is the Mediterranean diet?

Despite the official-sounding name, the Mediterranean diet is not a strict, rule-heavy diet. There’s no official Mediterranean meal plan you have to follow, and no one is counting carbs on a Greek island. Instead, it’s a way of eating that reflects the traditional foods and habits of people living in countries like Greece, Italy and Spain.

According to Harvard Medical School, the Mediterranean diet “emphasizes minimally processed, plant-based foods.” This includes fresh fruits and vegetables, whole grains, legumes, nuts, seeds and olive oil. You can enjoy fish, poultry, eggs and dairy in moderation, but red meat and sweets are limited to about one serving per week.

Why you should consider a Mediterranean diet

With plenty of fiber, healthy fats and antioxidants, and very little processed food, added sugar or saturated fat, this eating pattern has topped the list of best overall diets for seven years straight. Decades of research link the Mediterranean diet to a lower risk of heart disease, stroke, Type 2 diabetes and even some cancers. It also supports brain health and may help slow cognitive decline as you age.

Build meals around winter produce

You don’t need sun-ripened tomatoes or bushels of basil to make a meal feel fresh. In fact, some of the best Mediterranean-friendly ingredients are in season during the colder months, and many are grown right here in the United States.

Leafy greens like kale, collards and Swiss chard are hearty, affordable and packed with nutrients. Root vegetables, such as beets, carrots and turnips, roast well in olive oil and add natural sweetness to grain bowls and salads. Cabbage, cauliflower and Brussels sprouts hold up well in the fridge and are perfect for roasting, sautéeing or shredding for soups and slaws.

And don’t forget citrus. Oranges, lemons and grapefruits peak in winter and bring a welcome burst of brightness to both sweet and savory dishes.

Lean on pantry staples and freezer finds

A well-stocked pantry and freezer can keep you on track with the Mediterranean diet all winter long. These shelf and freezer staples make it easy to whip up Mediterranean-inspired meals when the produce aisle is uninspiring.

Canned tomatoes are a cold-weather lifesaver, perfect for simmering into sauces, soups and stews. Beans like chickpeas, lentils and cannellini add protein and fiber to hearty soups and warm grain bowls. Shelf-stable grains, such as farro, barley and brown rice, serve as satisfying bases for just about any meal.

Frozen fruits and vegetables are picked at peak ripeness and retain most of their nutrients, so be sure to stock up on frozen spinach, green beans and peas. Keep frozen fruit on hand for smoothies, oatmeal and quick desserts.

Make warm, comforting meals the Mediterranean way

The Mediterranean diet isn’t just for sun-drenched summer lunches on the patio. When the weather turns cold, it’s easy to shift to warm, filling meals that still align with this healthy way of eating.

Try a big pot of lentil soup with garlic, onions, tomatoes and leafy greens. It’s budget friendly, hearty and loaded with flavor. Roasted vegetables with chunks of sweet potato, cauliflower and red onion pair perfectly with a sprinkle of feta or a drizzle of tahini. And don’t overlook baked fish seasoned with lemon, herbs and a little olive oil.

You can also get creative with warm grain bowls. Start with a base of farro or brown rice, then top it with roasted winter veggies, grilled chicken, a scoop of hummus and a handful of toasted nuts or seeds.

Use bold, bright flavors to fight the winter blahs

Winter meals can start to feel repetitive, especially when fresh produce options are limited. But with the right flavor boosters, even a basic bowl of grains and vegetables can taste exciting.

Dried herbs like oregano, thyme and rosemary bring depth to soups, stews and roasted vegetables. Garlic and onions are cold-weather staples that add instant flavor with zero effort. Citrus, especially lemon zest and juice, brightens up heavier dishes and balances earthier flavors like lentils and root vegetables.

Don’t be afraid of briny add-ins. A few chopped olives or a spoonful of capers can completely change a dish’s flavor. Crumbled feta, a swirl of tahini or a dollop of plain Greek yogurt can also go a long way toward making meals feel more layered and satisfying.

Plan for smart snacking

When the mid-afternoon slump hits, or you’re just cold and bored, it’s easy to reach for a bag of chips or a box of cookies. However, the Mediterranean diet has plenty of satisfying snack options that don’t derail your day.

Hummus with raw veggies or whole-grain crackers is a classic choice for a reason. A handful of olives or roasted almonds delivers salt, crunch and healthy fats. Even roasted chickpeas, tossed with olive oil and your favorite spices, can curb cravings while adding fiber and protein. The goal isn’t to avoid snacks altogether. It’s to make sure the ones you reach for actually fuel you.

Winter desserts that still fit the plan

You don’t have to give up dessert just because you’re following a Mediterranean eating pattern. The key is to keep it simple, naturally sweet and not overly processed.

Baked apples or pears with a drizzle of honey, a sprinkle of cinnamon and a handful of chopped walnuts are warm, satisfying and easy to throw together. A small square of dark chocolate can also hit the spot without going overboard.

Protein-packed Greek yogurt makes a great base for a not-too-sweet treat. Stir in a little honey and add a few defrosted frozen berries for natural sweetness. These desserts feel like a treat but still align with the Mediterranean approach to whole, nutrient-rich ingredients.

Mediterranean-inspired eating doesn’t end in September

Just because you’ve packed the grill away and your tomato plants have called it quits doesn’t mean the Mediterranean diet is off the table. With a little effort, it’s easy to adapt this heart-healthy way of eating to match the rhythm of winter.

Focus on seasonal produce, build meals that warm you up and reach for bright, bold flavors. Whether you’re roasting root vegetables or stirring a pot of lentils on the stove, the Mediterranean lifestyle can carry you all the way through to spring.

Living with the culinary challenges of a tick-borne food allergy, Sage Scott creates and shares delicious mammal-free recipes at Sage Alpha Gal. From her Kansas City home, she inspires not only fellow alpha-gal syndrome sufferers, but also vegans, vegetarians, pescetarians and flexitarians to enjoy recipes free of beef, pork and other alpha-gal allergy triggers.