The great health benefits of the Mediterranean diet along with the wonderful flavors it exudes are what make the diet so popular. In most cases, there are either diets that are good for you or those that are, to put it simply, yummy. Mediterranean food is a standout example of how tasty food can also be healthy. Another food trend that is rapidly growing is veganism. Unfortunately, there is a perception that veganism and Mediterranean food are mutually exclusive. Although the Mediterranean diet focuses on cooking from scratch, eliminates processed foods, and incorporates fresh seasonal fruits and vegetables, it is not vegan. That is because while red meat and poultry are not important components of the diet, seafood and dairy play a major role in the Mediterranean menu. The red wine that is a part of many Mediterranean meals may also use animal derivatives in its production. But this does not mean that the diet is out of bounds for vegans.

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Also Read: Mediterranean Diet: A Safe and Delicious Option for Food Allergy

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The Mediterranean Vegan Way

One of the reasons the Mediterranean diet is healthy is because the seafood, meat and eggs that are part of it contain amino acids that are the building blocks of protein. Plants may not provide enough of this acid on their own. However, by combining 2 or more vegan food options, it is possible to raise the protein profile of the food that is consumed. For example, the pita bread which is such an integral part of the cuisine does not on its own contain enough amino acid. But if it is eaten with amino-rich hummus, then the protein intake is significantly increased. A falafel wrap is another great way to get the proteins that a healthy diet requires. Adding protein-rich quinoa, soy, hemp seeds, spirulina, chia seeds and so on to either supplement or replace the wheat-based staples of Mediterranean food will ensure that a vegan’s protein intake is adequate.

Dairy products play an important role in the cuisine. Fortunately, there is an increasing number of plant-based milk, yogurts and cheeses available. These will preserve the flavor value of the diet without compromising on vegan principles. A word of caution – many plant-based milks are highly processed, so be sure to read the labeling carefully before buying.

Wine is often a sensitive subject. Many feel that a Mediterranean meal without a glass or two of red wine is incomplete. This is not just in terms of adding to the enjoyment of the food but also because of the proven health benefits of moderate red wine consumption. Luckily, vegan red wines are now easily available. Most producers include information in their labels on whether the wine is vegan or not.

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Also Read: A Mediterranean Buffet - The Perfect Sunday Meal with Friends

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Get Started

Getting started on a vegan Mediterranean diet is simple. Just substitute non-vegan ingredients with the vegan ones mentioned above. To ensure that the great flavors of the food are not compromised, do your shopping at a Mediterranean grocery store like Aladdin Gourmet in San Mateo, CA. This store has all that you need to prepare a great and healthy vegan Mediterranean meal at home and it's known for the excellent quality of the produce on offer. The store’s deli also has a wide range of offerings, many of which vegans will love. If you don’t live in San Mateo, check out the Aladdin Gourmet website and then look for stores in your area that sell the same range of products.

There’s more to vegan Mediterranean food than just hummus and falafel wraps! 

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