Mediterranean Food

Basic Mediterranean Food

There are sixteen countries that border the Mediterranean Sea and this culinary landscape yields many common characteristics.

• Fruits - Dried fruits such as figs, dates, apricots, often shunned by Westerners due to the high sugar content, are eaten in abundance.

• Vegetables - Onions, tomatoes, eggplant, and cucumbers are staples.

• Grains - Complex carbohydrates are not the enemy. Wheat is used for a variety of breads. Bulgur made from cracked wheat is often added to soups and stews. Couscous, which is granulated pasta, is as popular in this corner of the world as rice is to us. Speaking of rice, it along with other forms of pasta are often featured in meals.

• Fish and Shellfish - Despite the fact that the Mediterranean Sea has been over fished, fish and seafood is an integral part of the diet. Tuna, bass, mussels, swordfish, flounder and grouper make for tasty main dishes. Eel, cuttlefish, squid and octopus have also found a place in many Mediterranean kitchens.

• Meat and Poultry - A moderate intake of chicken, guinea fowl and quail are the perfect enhancements to most meals. Beef and pork are eaten but not as frequently as lamb and goat.

• Legumes and Nuts - Lima beans, chickpeas, lentils and fava beans are cooked whole, incorporated into stews and made into flavorful spreads.

• Dairy - Some of the best cheeses in the world originate in the Mediterranean. Along with yogurt, they are the primary form of dairy consumption.

• Herbs and Spices - Take a glimpse into the spice rack or herb garden, and you’ll find garlic, parsley, dill, mint, oregano, cilantro, basil, rosemary, fennel, and cinnamon.

• Olive Oil - Probably the most essential element of Mediterranean food. As a fat source, it’s the best. The advantage of olive oil is that it is a monounsaturated fat, which does not raise bad cholesterol levels. It is used for cooking, baking and as a condiment. A slice of crusty bread drizzled with or dipped into olive oil is a gastronomical treat.

Culinary Regions

North African

Moroccan food is known for its varied use of spices. A market in Marrakech may be brimming with ginger, cinnamon, cumin, basil, dill, paprika, coriander and mint. Some of the same spices you’d find in an American market, right? What the Moroccans do with them is the not so subtle difference. Cinnamon in a savory dish would not be a surprise here. Try combining a paste of chilies, garlic, salt and olive oil to make harissa,which is used as a seasoning for meat or as a condiment. If there is a national dish in Morocco, it would be couscous. Couscous is steamed or plumped in boiling water. After that, any number of ingredients can be added. Tomatoes, onions, chili peppers, onions, zucchini or even pumpkin. Some cooks may add a small meat and vegetable combination, or serve it unadorned. Other times, secrecy rules as in the case of ras elhanout, a dry mix of any number of spices known only to the cook. Tagine is a stew made of chicken or meat cooked in a pot that bears the same name. It is vase shaped with a round bottom like a skillet. The top is cone shaped to contain the heat. Tagine is cooked slowly over a charcoal fire. A flatbread called khubz is typically served with it.

Eastern

If feasting on food from the eastern coast of the Mediterranean is your goal, your meal may have its roots in Egypt, Greece, Israel, Lebanon, Turkey or Syria. The distinctive flavorings of pomegranate sauces, pepper spreads, walnut flour, ground pistachios and mint command attention from even the most discriminate diner. Stuffed foods are regular fare; often filled with ground meats, eggplant, rice, tomatoes and pine nuts. These delicacies are then deep fried, wrapped in grape leaves, or cooked in yogurt. Most of us have heard of shish kebabs, marinated meat and vegetables served on a skewer. We have had our fair share of pita bread and quite a few are familiar with hummus, a favored spread made from chickpeas. Feta cheese is the most renowned dairy product from the area. Also from this district are Kalamata olives. Kalamatas are purplish-black in color, sweet, salty and soft, pickled in wine not vinegar, and a tad pricey.

Southern

As with so many other cuisines, volumes have been written about the foods of Italy, Spain and France. Wine and herbs are vital cooking components in these countries. Preparation and ingredients run from one extreme to the other. From the simplest plating of cheese, bread and fruit to heaping platters of heavily sauced meats, pastas and stews. It’s all there for the delight and fulfillment of any who’d dare to open their minds and loosen their belt buckles.