May is Mediterranean Diet Month!

A Mediterranean diet is based on foods commonly eaten in countries bordering the Mediterranean Sea, including Italy, Greece, Spain and Turkey, and features vegetables, whole grains, beans, nuts, fruit, and extra virgin olive oil at the center of the plate. Fortunately, you can enjoy the benefits of this style of eating no matter where you live.

Meal Makeovers with a Mediterranean Twist

Enjoying the Mediterranean diet every month makes good sense for good health – and for meals with lots of flavor. See how easy it is to transform not-so-healthy meals into nutritious, great-tasting Mediterranean dishes.
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Mediterranean-Style Recipes

Looking for more recipe ideas? Classic eggs and toast, fried fish, and spaghetti and meatballs have been made over with key ingredients like good fats, vegetables, whole grains, and beans.
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Crispy Walnut Cod with Walnut Tzatziki

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Lentil Walnut “Meatballs” and Spaghetti

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Walnut-Crusted Toad in a Hole with Sweet Potato & Kale Hash

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Did you know?

Walnuts have a rich past dating back thousands of years and have historically been a key part of the Mediterranean diet. Today, U.S. walnuts are primarily grown in California because the climate is similar to that of Mediterranean countries.



Photo Credit: Heartbeet Kitchen

Watch & Learn: The Benefits of the Mediterranean Diet

Wendy Bazilian, DrPH, RD discusses the various components of the Mediterranean Diet and its healthful benefits.

Walnut Health Research

Walnuts were a key component in the landmark PREDIMED (PREvención con DIeta MEDiterránea, or Prevention with Mediterranean Diet) study, which looked at the role of a Mediterranean diet with nuts (primarily walnuts) or extra virgin olive oil, versus a low-fat diet, in the primary prevention of cardiovascular diseases. See below for access to peer-reviewed publications supported by the California Walnut Commission.
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