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Mediterranean Grocery List

COLD FRUITS

Apple, Avocado, Banana, Blackberry, Blueberry, Grape, Kalamata Olive Kiwi, Lemon, Lime, Orange, Pear, Plum, Pomegranate. Raspberry, Strawberry, Watermelon

COLD VEGETABLES

Butternut Squash, Cucumber, Mushrooms, sprouts Pumpkin, Radish, Aruguia, Beets, Broccou, Brussel Chard Lettuce, Spinach, Zucchini

COLD PROTEIN/FISH

  • Meats – Duck, Goat, Venison.
  • Poultry – Turkey.
  • Fish – Calamari, Cod, Crab, Crawfish, Halibut, Mahi-mahi, Oyster, Salmon, Scallop, Shrimp, Swordfish, Tilapia.

HOT FRUITS

Apricot, Black Olive, Cantaloupe, Cherry, Coconut Cranberry, Date, Fig. Mango, Melon, Papaya, Peach, Persimmon, Raisin, Tomatoes

HOT VEGETABLES

Artichoke Asparagus, Cabbage Carrot, Cauliflower, Celery. Chilies, Corn, Edamame, Eggplant, Fennel, Garlic, Ginger, Green Bean, Kale, Leeks, Onion, Peas, Potatoes, Shallot, Sweet Potatoes

HOT PROTEIN/FISH

  • Meats – Beef, Pork, Lamb.
  • Poultry – Chicken, Duck.
  • Fish – Mussels, Tuna.

GRAINS, SEEDS & LEGUMES

Hot - Almonds, Brown Rice, Black Bean,chickpeas, Fava Bean, Flour, Orzo, Pastas, Peanut, Pine Nut, Rye, Sunflower Seed, Walnut, Wheat, Yeast.

Cold - Barley, Bulgur, Oats, Quinoa, White Rice, Wild Rice, Lima Bean, Sesame Seed, Lentils, Tofu.

DAIRY

Hot - Butter, All Cheeses, Condensed Milk, Cream Cheese, Eggs, Margarine, Sour Cream.

Cold - Half & Half, Milk.

SPICES

Hot - Anise, Basil, Bay Leaf, Black Pepper, Chamomile, Cardamom, Cinnamon, Clove, Cumin, Dill, Fenugreek, Garlic, Mustard Seed, Nutmeg, Oregano, Paprika, Parsley, Saffron, Sage, Thyme, Turmeric, Vanilla.

Cold - Cilantro, Mint, Salt, Sumac.

OILS

Hot - Almond Oil, Peanut Oil, Soy Oil, Sunflower Oil.

Cold - Avocado Oil, Canola Oil, Coconut Oil, Olive Oil, Sesame Oil.

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