The Regal Cuisine That Is All About Sound Health
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This week, we are celebrating a cuisine. It is among the oldest that have been around for millennia, and still retains its innate sense of taste and inclination towards sound health. The first-world civilization it bloomed in had a temperate climate and rich soil.
People from these countries exchanged basic commodities like wheat, spices, and various goods that resulted in a wide array of ingredients becoming common for all. Today this region boasts offer huge selection of cuisines that primarily make up the main one. Levantine, Italian, Greek, Maghrebi, Spanish or French. If you guessed it right, points to you! I am talking about the Mediterranean cuisine! Yay!
History of the Mediterranean Cuisine
Conquests were one of the major elements that shaped Mediterranean cooking. When one government overthrew another, the new civilization would often intermix their own culinary and cultural practices with the existing society. As a result, societies blended together. Hence, there cannot be one single history of the Mediterranean region, rather many histories were marked through the reworking of relations between people, created through conquest, migrations and trade.
These constant interactions introduced and disseminated both the products consumed and the way in which they were prepared. This is true of the food model of all the countries along the southern shore of the Mediterranean. These countries have a rich food tradition which encompasses the Mediterranean region rooted in religious traditions.
Which Countries Count as Mediterranean?
Spain, France, Monaco, Italy, Slovenia, Croatia, Bosnia and Herzegovina, Montenegro, Albania, Greece, Turkey, Syria, Lebanon, Palestine, Egypt, Libya, Tunisia, Algeria, and Morocco; Malta and Cyprus come in the Mediterranean region.
What Comprises the Mediterranean Diet?
The warm temperature in this region gives bountiful harvests that shape its vegetable dominant dishes. Olive trees are scattered all around the region, so the prevalence of olives in the diet is probably it's most prominent aspect. The olive enjoys high status and is mentioned in religious scriptures from this area.
Leguminous plants are a big part of the Mediterranean diet as well. These include chickpeas, lentils (how long do lentils last?), dried beans, and peas.
Vegetables indigenous to this region are:
Aubergines
Courgettes
Spices form an integral component in the Mediterranean cooking. The food is seasoned generously with a plethora of spices like:
Nigella seed
Caraway
Arab Senna
Nutmeg (how long does nutmeg last?)
Pepper
Cardamom
Another specialty food enjoyed are the pickles or the ferments. Olives, anchovies, capers, peppers, and other vegetables were salted and conserved in oil to create the perfect preserves.
Nuts, seeds (how long do seeds last?) and dried fruit (how long does dried fruit last?) are added whole, roasted, powdered or chopped in several dishes. Grains like wheat, couscous (how long does couscous last?), bulgur (how long does bulgur last?), and rice (how long does rice last?) are daily staples as well.
While meat is used sparingly in Mediterranean cooking, most of it being grilled, dairy is plentiful in forms of cheese and yogurt.
Special mention of the Pomegranate, that finds it’s place in many dishes and dips, sweet and savory .
Greek Food
Greek food (What wine goes well with Greek food?) comes as a first thought to many people when they hear “Mediterranean cuisine”, but Greek food itself has its roots in Persian, Turkish and Arabic culinary ideas.
Tzatziki, a popular dish from Greece actually has its origins in Turkey. Today Greek cuisine depends much on vegetables, fresh seafood, olive oil, cheese among other ingredients. Pita bread, gyro, and stuffed grape leaves are some iconic Greek dishes!
Turkish Food
Turkish and Greek foods have quite a few similarities. Yogurt based sauces, kabobs, and pide while being Turkish, find a place in other neighboring cuisines as well.
We could talk forever about kebabs in Turkish cuisine, from doner kebab to kagit kebab (meat and veggies mix baked in paper pouch) to seikh kebabs (skewered grilled meats (What wine goes well with grilled meats?) and veggies), several meat dishes embody Turkish cuisine and are popular worldwide. Turkish desserts like the Baklava and the Turkish delight are so common and loved in the US, thanks to the natives of those countries finding home here.
Syrian Food
Among all the Mediterranean cuisines, Syrian food is perhaps the most vegetable and lentil dependent. Hummus, Baba ghanoush and Muhammara are dips made from chickpeas, eggplants, nuts, and peppers. Possibly the most famous Syrian street food is Shawarma. Made as a wrap of bread stuffed with shaved grilled meat, pickles, onions, French fries and drizzled with hummus, shawarma is enjoyed today by people all over the globe.
Health Benefits of Mediterranean Food
Published in 2013, a study was carried out observing the dietary habits of more than 10,000 women aged 50-60 and compared the results and their health,15 years later. The fittest women were those who ate a typical Mediterranean diet, rich in oil, nuts whole grains, and plant foods.
Good food is a powerful health booster. Whole grains, fruit, vegetables, and legumes are packed with fiber that slows digestion and helps control blood sugar. Monounsaturated fats in fish, olive oil, nuts, and seeds have anti-inflammatory effects which help stave off heart disease and many other ailments.
Antioxidants in fruits and vegetables like olives, pomegranates, and peaches reduce the risk of cancers, especially colorectal cancer.
Furthermore, Mediterranean-style diets help reduce cholesterol, aid weight loss, improve rheumatoid arthritis and lower the risk of developing Alzheimer's disease.
Kickstart Your Mediterranean Styled Diet
I have put together some pointers for those who are considering making the switch towards a more healthful, wholesome and less processed Mediterranean diet and eating Mediterranean food in Houston.
Base your meals on vegetables, whole grains, fruits, beans, legumes, nuts, seeds, olive oil, herbs and spices.
Eat moderate portions of yogurt and cheese weekly
Eat fish ideally twice a week
Drink plenty of water daily
Reduce consumption of red meats
Choose whole greens over refined
Limit your alcohol intake
So, this was an introduction to the Mediterranean week! Watch this space in the coming week as we talk more in detail about the Mediterranean cuisine — delicacies, recipes and even celebrate World Hummus day!
