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The Mediterranean Diet Guide is here!

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The Mediterranean Recipe Guide

Everyone talks about the Mediterranean diet. It’s consistently cited as one of the most time-tested ways of eating for health and longevity, but it’s also widely misunderstood. “Mediterranean” often gets boiled down to a list of rules or vague buzzwords. And Italian food, in particular, is often thought of as heavy, indulgent, or overly rich. The reality is Italians have been eating this way every day for generations... without calling it a diet at all!

To us, the Mediterranean diet isn’t about restriction: it’s about simplicity, balance, and high-quality ingredients used thoughtfully. Lots of vegetables and legumes, good olive oil, pasta prepared intentionally, meat in moderation, and meals that are satisfying without being complicated.

This is how Italians actually eat, and what we think of when we think of Italian food!

Smart Pasta

Yes, pasta belongs here! In Italy, pasta isn’t an indulgence - it’s a staple, prepared with intention and paired thoughtfully. When the pasta itself is high quality and the sauce is simple and nutritious, it becomes a nourishing part of everyday eating, not something to fear.

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Beans, Lentils & Legumes 

If there’s one food group Italians truly live by, it’s legumes. Beans and lentils appear constantly in home cooking: simmered into soups, folded into pasta, tossed with olive oil, or served simply on their own. They provide plant-based protein, fiber, and incredible staying power, making meals feel hearty and complete without relying on meat.

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Seafood & Lean Proteins

Protein plays a supporting role in Mediterranean cooking - it's never the whole plate! You’ll often find fish paired with vegetables, beans, or grains, or meat used in sauces and stews. It’s a more balanced approach that prioritizes variety, moderation, and flavor.

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Big-Impact Condiments & Sauces

A thoughtful Mediterranean meal comes together easily when you have powerful condiments ready to the heavy lifting. With just a few spoonfuls, you can turn vegetables, beans, or pasta into something vibrant and deeply satisfying. These are the simple shortcuts Italians rely on to cook well without overthinking it!

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Eat Well & Live La Dolce Vita Giadzy by Giada De Laurentiis