No list of Mediterranean diet foods would be complete without olive oil. As the main source of fat in the Mediterranean diet, olive oil is prized for its heart-healthy monounsaturated fats and powerful antioxidants. Oleocanthal is a powerful antioxidant with anti-inflammatory and anticancer properties found in olive oil, and data shows potential for treating conditions like heart disease, arthritis, and even cancer. Research highlights its ability to target harmful pathways in the body, making it a promising natural compound for future therapies.
Olive oil’s smooth, fruity flavor enhances just about any November dish, from roasted fall vegetables to hearty kale salads. Use it to sauté garlic and onions for soups, drizzle it over fish, or make a quick vinaigrette for greens and grains. Olive oil even works as a finishing touch; just a splash over hot lentil stews or roasted squash brings out their best flavors. Its versatility and health benefits make it a foundational ingredient, especially as hearty, warming meals take center stage this season.
