seafood, and fruit. Wine is taken with food in moderation. Meat and
poultry are also eaten in moderation, with poultry more frequently
served than red meat. Animal fats in the form of butter, cream, and
lard are not included in the diet.
Much of the Mediterranean food and cooking found today can be
traced back to times of antiquity. Some of the countries that influence
the Mediterranean diet are: Portugal, southern Spain, southern France,
southern Italy, Greece, Crete, southern Turkey, western Syria, western
Lebanon, western Israel, northern Egypt, northern Libya, northern
Algeria and northern Morocco.
HerbsMediterranean cooking makes use of a vast array of herbs to provide extraordinary flavor and aroma. These herbs are found throughout the Mediterranean, but they are not widely used in every Mediterranean country. Some of the spices used in Mediterranean cooking are:
Anise, basil, bay leaves, borage, bouquet garni, caraway, chamomile, chervil, chives, coriander, dill, fennel, herbes de provence, lavender, marjoram, mint, oregano, parsley, rigani, rosemary, sage, savory, sorrel, tarragon, and thyme.
Nuts and SeedsNuts in many countries are considered a snack food. In the Mediterranean, they hold a much greater significance. Nuts have often been used to thicken sauces and give certain dishes texture. Oil has also been extracted from nuts. In earlier times, nuts were especially important because of their long shelf life. The following is a list of nuts found in a multitude of Mediterranean dishes:
Almonds, pistachio nuts, hazelnuts, walnuts, pine nuts, and chestnuts.
BreadBread is perhaps the most fundamental part of the Mediterranean diet. Hundreds of different types of bread exist throughout the Mediterranean, ranging from pita bread to Italian crostini.
Cheese (low-fat or made from skim milk)Cheeses of the Mediterranean are most commonly made from sheep’s and goat’s milk. Some of the more popular varieties are bocconcini, feta, haloumi, kasseri, kefalograviera, kefalotiri, mascarpone, parmesan, and pecorino.
Health BenefitsAlthough as much as 40% of total daily calories are from fat in the traditional Mediterranean diet, cardiovascular disease is substantially decreased. As a monounsaturated fatty acid, olive oil does not raise cholesterol to the same extent as do saturated fats. Olive oil is also a good source of antioxidants. Eating fish a few times per week benefits the Mediterraneans by increasing the amount of omega-3 fatty acids. Eating red meat sparingly seems to also increase health by lowering cholesterol.
Essential Elements of the Mediterranean Diet• Abundance of food from plant sources, including fruits and vegetables,
potatoes, breads and grains (including pasta and rice), beans, nuts, and seeds.
• Emphasis on a variety of minimally processed and seasonally fresh and locally grown foods.
• Olive oil as principle fat, replacing other fats and oils (including butter, margarine and other vegetable oils).
• Total fat ranging from less than 25% to over 35% of calories, with not more than 7% to 8% of calories coming from saturated fats.
• Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and nonfat versions may be preferable).
• Consumption of low to moderate amounts of fish and poultry several times a week (with recent research somewhat favoring fish over poultry); from zero to 4 eggs per week (including those used in cooking and baking).
• Fresh fruit as typical daily dessert; sweets with significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.
• Red meat consumed only a few times per month.
• Regular physical activity at a level that promotes healthy weight, fitness, and well-being.
• Moderate consumption of wine, normally with meals—1 to 2 glasses per day for men; 1 for women. (From current public health perspective, wine should be considered optional and should be avoided when consumption would put individual or others at risk.)
Many scientists actively endorse the benefits of the Mediterranean menu. Studies continue to show a distinct correlation between the foods eaten by the people living in the Mediterranean region and a pattern of lower incidence of coronary heart disease, as well as other diseases.
IngredientsDue to the extensive history of Mediterranean cooking, it is difficult to list every ingredient found in the Mediterranean diet. Therefore, the following includes the most frequently used ingredients.
Olive OilOlive oil has been the most distinguishing element of Mediterranean cooking for thousands of years. Olive oil is high in monounsaturated fats (the “good” fats) and high in antioxidants, and is therefore recommended by health experts. Antioxidants are beneficial to coronary arteries, and have been found to reduce the risk of developing breast and bowel cancers. Although it is not good to consume too much of any type of fat, the fats found in olive oil are digested and metabolized more efficiently than other fats.
• Extra virgin and virgin olive oils: These olive oils have long shelf life and are high in antioxidants. Therefore, they can be repeatedly deep-fried without losing stability.
• Olive oil: This is the most commonly used olive oil. Olive oil is a blend of refined olive oil and virgin oil. It is also suitable for deep-frying.
• Light and extra light olive oil: These oils are pure olive oil blended with a small amount of virgin oil.
OlivesOlives of different varieties are used in numerous Mediterranean dishes to add a distinct flavor. Green olives are often stuffed while black olives may be soaked in olive oil.
OnionsOnions are often used in Mediterranean dishes to accentuate the flavor of oils. Spring onions, leeks, and shallots are used in various Mediterranean regions.
GarlicPurple-skinned garlic is the most widely used type of garlic in the Mediterranean. Garlic produces a pleasant flavor and aroma when sautéed in oil. Garlic may be roasted or crushed, depending on the dish. Many health benefits have been associated with garlic and it is often consumed in capsule form. Research indicates that garlic can increase HDL cholesterol (which is beneficial) while decreasing harmful LDL cholesterol.
TomatoAlthough the tomato serves as an essential ingredient in Mediterranean cooking, its appearance in the Mediterranean is fairly recent. Initially, the tomato was considered an ornamental plant, not suitable for eating. Since the end of the eighteenth century, it has been used in various Mediterranean dishes. Tomatoes can be sun-dried, pureed, sliced, or made into a sauce.
FishThe following lists a number of different types of fish used in a variety of Mediterranean dishes:
