Kerri Waldron-
I’ve been a dietitian for over 20 years and follow the Mediterranean diet, but I’m not a big cook.
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Quinoa, feta cheese, olive oil, and baby spinach are staples in my kitchen.
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I also like to pick up some That’s It chocolate truffles as a treat.
As a dietitian, I’m convinced that following a Mediterranean-style diet is one of the best ways to support my overall health.
From a reduced risk of heart disease and cancer to supporting overall healthy aging, the dietary pattern is linked to many benefits.
But eating a diet rich in healthy fats, plant-based proteins, and can be challenging at times, especially since I don’t love to cook. Thankfully, Costco has affordable solutions to help me stick to the Med diet. I don’t love the plastic waste associated with using some of these choices, but in a pinch, they serve their purpose.
When I make a Costco run, here are 15 of my favorite things to buy.
I buy pistachios for a boost of protein.
Pistachios are a complete source of plant-based protein, making them an ideal addition to a Mediterranean diet.
Wonderful’s bag comes pre-seasoned with salt and pepper, so they’re easy to add to salads, trail mixes, and more.
About 90% of the fats found in pistachios are unsaturated, plus, they provide a good source of fiber. Add in the protein, and you have a trio of nutrients that may help keep you fuller longer.
Milton’s cauliflower-crust pizza is great for pizza night.
My family loves pizza. But eating deep-dish, double-stuffed pies doesn’t check too many boxes for the Mediterranean diet.
We refuse to go without an occasional pizza night, so it’s nice to have Milton’s cauliflower-crust pizza on hand when a craving strikes.
The gluten-free pie gives us a boost of veggies, too.
I pair this frozen pizza with a side salad for a satisfying meal in 15 minutes.
That’s It dark-chocolate fig truffles are one of my favorite treats.
The Med diet doesn’t encourage consuming copious amounts of sweets, but it does allow for an occasional treat.
When my sweet tooth strikes, I like the dark-chocolate fig truffles from That’s It — they’re made with ingredients like real fruit and fair-trade dark chocolate.
The snack contains only 1 gram of added sugar, making it an ideal choice when I need something sweet.
Quinoa is a major staple in my house.
I wish Costco sold a massive bag of cooked quinoa, but it isn’t hard to whip up a batch and freeze the cooked and cooled grains in preportioned containers.
Quinoa is a gluten-free whole grain that’s a fantastic base for Mediterranean-style dishes like grain bowls. It’s also packed with antioxidants and plant-based protein.
I always reach for Primal Kitchen’s avocado-lime sauce and dressing.
Healthy fats are emphasized in the Mediterranean diet, and Primal Kitchen’s dressing is made with one of my favorites: avocado oil. Plus, it’s made without any soy, dairy, canola oil, or added sugar.
I love using the dressing on top of my salads, but it’s also a fantastic sauce for chicken and fish.
Kirkland Signature organic extra-virgin olive oil has so many uses.
Olive oil is a staple on the Mediterranean diet, and Costco’s store-brand option doesn’t disappoint.
Kirkland’s olive oil is organic and extra virgin, two important factors for many olive-oil lovers (present company included).
I drizzle the oil on top of my cooked veggies, hummus, and salads. Sometimes, I even use it as a topping for ice cream.
I’m a big fan of walnuts, and Costco sells them in bulk.
Walnuts have been associated with a number of health benefits, such as better heart health, cognition, and maternal health outcomes.
I love using the nuts as a taco filling, salad topping, and an addition to homemade trail mix.
Feta cheese is my go-to dairy product.
Feta cheese is a touch high in sodium, but a little bit goes a long way.
Since some dairy is permitted on the Med diet, I love using Président feta to elevate the flavor of my dishes.
Kirkland’s frozen broccoli is a time-saver.
Frozen produce can be just as nutritious as fresh options. But unlike fresh produce, the shelf-life is quite long.
Having broccoli florets in my freezer helps me add vegetables to my meals with very little effort.
Salmon is one of my favorite dinner proteins.
Oily coldwater fish, like salmon, is an important part of the Med diet.
I love snagging huge portions of fresh salmon at Costco, cutting them into 3-ounce servings, marinating them, and then freezing them.
It is nice having marinated and portioned seafood options on hand for busy nights.
Prunes might not be the most popular dried fruit, but I love them.
Compared to other dried fruits, prunes are lower in naturally occurring sugar.
Kirkland Signature’s prunes are made with no added sugar, and they’re easy to add to smoothies, baked goods, and other recipes for a boost of nutrients.
Some studies suggest that eating five or six prunes a day may also help to prevent bone loss. I have a strong family history of osteoporosis, so I’ve gotten on the prune train for good.
I buy my canned chickpeas at Costco.
Pulses, like chickpeas, lentils, dry peas, and beans, are a huge part of the Med diet. They can also help manage blood-sugar levels.
Canned varieties make my life so much simpler since all I have to do is drain, rinse, and add the beans to any recipe that needs a boost of plant-based protein, fiber, and antioxidants.
I add a handful of baby spinach to so many meals.
Spinach is an easy leafy green to add to many dishes without impacting its flavor.
I toss Earthbound Farm organic baby spinach into pasta sauces, stir-fries, salads, and so many other recipes.
I love how affordable berries are at Costco.
Fresh berries are encouraged on the Med diet, and at Costco, the prices can’t be beaten. I can usually get a large carton for less than $8.
I usually get blackberries, raspberries, or strawberries.
I always have hummus in my fridge.
I appreciate that Costco has classic chickpea hummus available in single-serving sizes.
It can be used as a dip, but I love also spreading it on sandwiches or adding it to pasta when I want an easy source of plant-based protein.
Read the original article on Insider
Source: bing.com
