Mediterranean cooking produces some of the tastiest, healthiest and most popular foods in the world. This article will provide information on becoming familiar with the ingredients and techniques used in 14 different cuisines, including Italian, Greek, Spanish, Portuguese, Turkish and the Provencal dishes of southern France.
Ingredients and Meal Planning
The Mediterranean diet builds largely upon plant sources such as grains, fruits and vegetables, beans and other legumes, herbs and spices, nuts and seeds, olives and olive oil. The wheat used to make Italian pastas and the corn for Italy's polenta are in this group, as are the different types of rice used in Spanish paella and Italian risotto. Try Morocco's couscous, made from wheat, and Italy's spelt and farro, ancient wheat varieties that look like brown rice with a nutty taste and texture.
Fruits and vegetables also are important in Mediterranean cooking. Think of the ingredients used by the gifted little French rat in the movie "Ratatouille" - eggplant, zucchini, tomatoes, onions and garlic - and include a few when planning menus. Remember herbs such as bay leaf, thyme, oregano and rosemary are Mediterranean favorites that lend distinctive flavors. Add the sunny taste of citrus fruits, especially to Italian, Greek and Spanish dishes.
Keep in mind that this region lies alongside a sea, so include fish and seafood. Other protein sources that lend flavor and nutrition are dairy products such as Greece's feta cheese and yogurt, and Italy's hard cheeses such as parmesan, soft ricotta and mascarpone. Ask to sample various cheeses at the deli counter or in specialty shops. Use red meat as a flavoring agent for sauces, rice and pasta dishes rather than in large portions. Serve fruit, nuts and cheese for desserts and snacks. Consider using honey, rather than sugar, as the sweetener of choice.
Tips and Techniques
Make Mediterranean cuisine easy and accessible by remembering that good quality ingredients, rather than complicated recipes, are the key to this style of cooking. Choose fresh, ripe fruit and seasonal vegetables. Use different shapes and types of pasta and rice and a variety of dried beans and lentils. Limit ingredients for each dish to a short list in the beginning, with menu options increasing as they become familiar.
Grill, saute, braise or roast food. Avoid deep frying. Dress raw foods, such as salads, simply. Use the olive oils with the most distinguishing flavors for salads and the milder flavored olive oil for cooking. In the Mediterranean, mild olive oil is used instead of butter in baking. Complement meals with wine and dessert with herb tea or espresso.
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