The key ingredients of Mediterranean cuisine are fresh vegetables, olive oil, whole grain pasta, fresh seafood, red meat and protein-rich legumes. The flavors are intense, and the health advantages for those going on a Mediterranean diet, among the healthiest, are difficult to ignore they are less likely to get high blood pressure, high cholesterol or get obese. The key ingredients of Mediterranean dishes contain copious amounts of these key nutrients. The foods are nutritious, which means the body gets all the vitamins and minerals it needs, without loading the body down with excess fat. The main food groups in Mediterranean dishes are protein-rich legumes such as beans, lentils, chickpeas, tomatoes and onions; vegetables including tomatoes, spinach, cauliflower, cabbage, red bell pepper, broccoli, eggplant, mushrooms; and fruit such as dates, grapes, berries and citrus fruit.
There is hardly any room left for customization in Mediterranean cooking. Any dish that contains a hint of foreign spices is automatically assumed to be more flavorful than one that uses local spices only. Spices are usually seasoned to make them last longer or add another flavor to them, such as nutmeg, cloves or cinnamon. Usually, though not always, the spices used are whole or ground herbs. Fruits are usually pure fruit extracts. Olive oil is usually a vegetable oil, and other oils are sometimes added, especially when proteins or flavorings are involved.
A typical Mediterranean dish is a dish that starts in a kitchen and ends up in the dining room. There is plenty of chance for customization because most of the ingredients can be substituted for a cheaper type of oil or for something else entirely. For instance, a dish may start with a fattoush, a thick, rich soup made with chick peas and potatoes (called flatbread in Mediterranean cooking). The fattoush can be served on its own, with meat or with tomatoes and onions sauteed in olive oil. In some dishes, fattoush is served with grilled fish, eggplant, or zucchini.
Then there are the meat dishes. Lean beef, pork, lamb, chicken, turkey and other poultry are common, but you will also come across dishes where deep-fried chicken is the main ingredient. Chicken is an important ingredient in Italian dishes, but other meats (such as goat meat or goat cheese) are used to provide flavor. Carrot and potato salads are popular side dishes. For more information visit here key ingredients of Mediterranean cuisine
Vegetables are almost always cooked with olive oil. Fruits can be cooked with butter or with lemons, but they are almost never eaten raw. Greek and Turkish dishes include beans, potatoes, tomatoes and onions as some of the main vegetables. Berries and citrus fruits are used in the Greek salad. Berries are usually eaten raw, while fruits such as oranges and grapefruit are often enjoyed on sandwiches.
Desserts are very abundant in Mediterranean cooking, and are a key aspect of this cuisines. You will find an abundance of cream desserts, including banana cream, ice cream, tiramisu and sorbet. Cookies and pastries are a major constituent of desserts and are usually made with white or dark chocolate. There are even fruit and chocolate spreads that can be found on the menu.
Meat is almost always eaten alongside vegetable. This makes the dishes very healthy, especially considering all the fresh ingredients that must go into preparing the meat for consumption. A well-prepared meat dish should have generous amounts of olive oil and good breading. Red sauce, which is usually used in Italian dishes, is made with meat and wine. Chicken has a similar amount of olive oil and will generally have good breading, although it is not as popular in Greek and Turkish dishes.
Seafood is another important ingredient of Mediterranean cuisine. Fish is usually served as the main course, either grilled or steamed. It is a combination of ingredients that can give rise to a range of different dishes, including pasta and meat dishes. For the vegetarians, there are vegetarian alternatives to fish, most often fish that has been cooked in olive oil and with herbs, such as garlic and parsley.
