| Olives
- Olives have been used in Mediterranean appetizers for thousands
of years. Green olives are often stuffed while black olives may
be soaked in olive oil. Olives of different varieties are used in
numerous Mediterranean dishes to add a distinct flavor.
Onions - Onions are often used in Mediterranean dishes to accentuate
the flavor of oils. Spring onions, leeks, and shallots are used
in various Mediterranean regions.
Garlic - Purple-skinned garlic, often referred to as Italian
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.
Tomato - The Spaniards brought the tomato to the Mediterranean
from the New World. 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 used in various ways. They can be sun-dried, pureed, sliced,
or made into a sauce. Today, the tomato serves as a staple in
the diet of many Italians.
Fish - The following lists a number of different types of fish
used in a variety of Mediterranean dishes: Clams, mussels, squid,
cuttlefish, and octopus.
Herbs - Mediterranean cooking makes use of a vast array of herbs
to provide extraordinary flavor and aroma. These herbs are found
throughout the Mediterranean but not widely used in every Mediterranean
country: Anise, basil, bay leaves, borage, bouquet garni, caraway,
chamomile, chervil, chives, corainder, dill, fennel, herbes de
provence, lavender, marjoram, mint, oregano, parsley, rigani,
rosemary, sage, savory, sorrel, tarragon, and thyme.
Nuts and Seeds - Nuts 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.
Bread - Bread is perhaps the most fundamental part of the Mediterranean
diet. Hundred of different types of bread exist throughout the
Mediterranean, ranging from pita bread to Italian crostini. Dough
is used to create a variety of foodstuffs, including various types
of pasta.
Cheese - Cheeses of the Mediterranean are most commonly made
from sheep and goat's milk. Some of the more popular varieties
are bocconcini, feta, haloumi, kasseri, kefalograviera, kefalotiri,
mascarpone, parmesan, and pecorino.
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