Trust us: If you want to improve your health, the effort to eat like a Greek is worth it. According to a review published February 2019 in Circulation Research, the Mediterranean diet — inspired by the eating habits of those who live along the Mediterranean Sea — can help reduce the risk of heart disease and stroke. (No wonder it’s a consistent winner among U.S. News & World Report’s top annual diets. RELATED: U.S. News & World Report’s Best and Worst Diets of the Year To help you stay on track, we’ve researched some quick and easy snacks that can help you reap those potential health benefits.
1. This Saves Lives Madagascar Vanilla Almond & Honey
This Saves Lives is a snack bar company dedicated to improving on-the-go nutrition and ending child malnourishment around the world. How does it work? Each granola bar purchase provides a nutritious meal to a child suffering from malnutrition. This give-back snack is packed with almonds and flaxseed, and topped off with honey and Madagascar vanilla. They’re also gluten-free and dairy-free, though if you’re very sensitive to these ingredients, be aware there may be traces of them in the product from the manufacturing facility.
2. Thrive Market Organic Roasted and Salted Mixed Nuts
Nuts are a key element in Mediterranean-style eating. Apart from being packed with protein, they’re full of heart-healthy nutrients like fiber and omega-3 fatty acids, according to the Mayo Clinic. This savory, not-too-salty mix is organic certified and consists of Brazil nuts, almonds, cashews, and pecans. Try toasting them in the oven with your favorite seasoning and drizzling on olive oil for a warm snack. Organic Roasted & Salted Mixed Nuts, $8.99, Thrivemarket.com
3. Plentils Garlic and Parmesan Lentil Chips
These chips are made from lentils, a high-protein bean-like plant that is a big part of Mediterranean eating. For those avoiding gluten, this crunchy snack is gluten-free and is also free of dairy. For a heartier midday snack, try pairing them with hummus. Plentils Garlic & Parmesan Lentil Chips, $2.51, Thrivemarket.com RELATED: 8 Budget-Friendly Ways to Follow a Mediterranean Diet
4. Peeled Snacks Gently Dried Organic Apple
No fresh fruit available? Enjoy the benefits and naturally sweet taste of apples with these snack-size dried bites. And we mean that literally: The only ingredient is apples, so you don’t have to worry about the added sugars or preservatives typically found in dried fruit, as Harvard Health Publishing notes. Have them on their own, or add them to your Greek yogurt or trail mix. Peeled Snacks Gently Dried Organic Apple (Pack of 10), $25.99, Peeledsnacks.com
5. Nature’s Bakery Blueberry Fig Bars
If you’re looking for a snack that functions more as a dessert, go for these gluten-free blueberry fig bars. Free of chemicals and additives, these bars are prepared from whole-wheat flour — a staple in the Mediterranean diet. And they’re also Kosher and vegan. Nature’s Bakery strives to make snacks with only organic ingredients, such as dried cane sugar for sweetness instead of high fructose corn syrup. But the first, fourth, and sixth ingredients are sugar, so keep in mind this is definitely a treat. Nature’s Bakery Blueberry Fig Bars (12 2-ounce twin packs), $9.99, Thrivemarket.com
6. Terrasoul Superfoods Organic Hulled Sunflower Seeds
Seeds are another key element to the Mediterranean diet because they offer a wide range of essential nutrients, such as magnesium and potassium, and are an excellent source of protein. Terrasoul’s hulled sunflower seeds are not only organic, they are also raw and unsalted. Raw seeds have been shown to have a higher nutritional value than roasted, according to a study published September 2019 in the Journal of Food Science and Technology. To add more of an exciting twist, toss them in the oven with your favorite seasoning or simple sea salt. RELATED: Why the Mediterranean Diet Could Save Your Life
7. Paskesz Ultra Thin Rice Squares With Quinoa
This low-calorie snack makes use of two Mediterranean diet favorites, whole-grain rice and quinoa, with a little extra sea salt on top. Try spreading your rice cake with peanut butter or sunflower seed butter for a filling snack complete with protein. (According to the U.S. Department of Agriculture, two tablespoons of sunflower seed butter packs about 5.5 grams of plant protein!)
8. Rhythm Zesty Nacho Kale Chips
Here you’ll find an exciting twist on the classic kale chip. And while you may think this bold, flavor-packed snack can’t possibly be healthy, you’ll be surprised to learn that Rhythm uses nothing but totally recognizable ingredients like apple cider vinegar and (a small amount of) pure cane sugar. Rhythm Zesty Nacho Kale Chips, $4.79, Thrivemarket.com
9. Chocolove Almonds and Sea Salt in Strong 70 Percent Dark Chocolate
The Mediterranean diet is all about moderation, which means indulging in dark chocolate sometimes is A-OK! In addition to being Mediterranean-approved, dark chocolate is rich in antioxidants and has been linked to better heart health. Made with whole almonds and a touch of sea salt, this chocolate bar comes in “strong dark chocolate,” which means it has 70 percent cacao — a dietitian’s dream. Enjoy 1 ounce (oz), or about ⅓ of a bar, per serving. Chocolove Almonds & Sea Salt in Strong 70% Dark Chocolate, $2.49, Thrivemarket.com RELATED: Healthy Dark Chocolate Bars That Are Dietitian-Approved
10. Saffron Road Falafel Crunchy Chickpeas
Saffron Road combined two Mediterranean favorites with their falafel crunchy chickpeas. One major benefit of chickpeas (besides their ability to become hummus) is that the legume can help lower LDL, or “bad,” cholesterol, according to an article in Nutrients published in December 2016. Eat these chickpeas on their own or toss them in a delicious veggie salad for a crouton-like crunch.
11. Siggi’s Icelandic Style Skyr Açai and Mixed Berries Nonfat Yogurt
Greek yogurt — yogurt that has been strained to remove extra lactose and sugar — is another staple of the Mediterranean diet. This superfood is high in calcium and vitamin D, and has about twice the protein of regular yogurt, according to Harvard Health Publishing. RELATED: A Complete Mediterranean Diet Food List and 14-Day Meal Plan
