Though the main theme of both cusines – Indian and Mediterranean – is to use fresh ingredients paired with favourful spices, each cuisine has its own distinct taste. So what are the main ingredients used?
Sathiyaraj disclosed, “The prime ingredients used in cooking are olives, olive oil, couscous, fresh garlic, feta cheese, eggplant, capers, chickpeas, arugula leaves, fresh herbs (like rosemary), sheep and goat dairy products.”
Ashish adds, “The ingredients commonly used are olives and olive oil, herbs and spices like basil, cilantro, fennel, saffron, garlic, mint, thyme, sage, parsley, and more. Some nuts which are used are pecans, hazelnuts, almonds, cashews, and walnuts. Besides this Feta Cheese is also a commonly used ingredient. Fish and Lamb are widely used.”
Kamlesh is more elaborate. He states, “The Mediterranean diet is more than just a collection of foods and nutrients—it's an integral part and expression of the Mediterranean history and culture. It's also based on home cooking using local ingredients, which means that not all foods associated with the region are used in all areas. Even though each Mediterranean country has its unique foods and dishes, different foods provide similar nutrients, so the mechanistic effects of the nutrients and bioactive compounds are retained. Olive trees, vineyards, and wheat have been present in the Mediterranean region since the beginning, but because the region has been a geographical point of convergence for many different cultures, religions, and traditions, typical Mediterranean foods include those that are native to a particular area as well as those that were imported long ago.
The following are some of the superstar foods in this delicious, nutritious, and health-promoting diet:
Olive Oil: Italy, Spain, and Greece are the top three producers of olive oil in the world, and olive oil is the common denominator in the varying dietary patterns that make up the overall Mediterranean diet. Extra-virgin olive oil is rich in carotenoids, and polyphenols, giving it antioxidant and anti-inflammatory properties. Olive oil is the principal source of dietary fat. Olive oil is also used for cooking and baking. Olive oil has a high smoke point because of its lower free fatty acid content
Olives: Table olives, especially Kalamata olives, also are rich sources of antioxidant polyphenols. Olives are universally eaten whole, and are widely used for cooking and flavouring. Put pitted olives in a food processor with olive oil, garlic, and your favorite seasonings for a simple tapenade that makes a delicious dip, sandwich spread, or topping for fish and poultry. Toss pasta (cooked al dente) with chopped olives, tomatoes, garlic, olive oil, and fresh herbs of your choice. Add chopped olives to your favorite tuna or chicken salad recipe.
Wheat: Wheat is the foundation grain of the Mediterranean. One traditional grain is Farro, an ancient wheat with renewed popularity in Italy and the United States. Bulgur is made from whole wheat berries that have been steamed, dried, and cracked, then used in pilafs, tabbouleh, and kibbe, a traditional Lebanese dish of minced meat with bulgur and spices. When choosing bulgur, use coarse for pilafs, medium for tabbouleh and other salads, and fine for making kibbeh. Breads often use unrefined wheat and barley flours. Durum, which has a creamy yellow color from the natural carotenoids, is the quintessential Mediterranean wheat, used for bread, couscous, and Italian pasta
Wine: Alcohol consumption was common in the traditional Mediterranean diet, but generally in moderation and in the form of wine and, as a rule, during meals—in the spirit of the ancient Greek word 'symposium. Wine, red wine in particular, contains antioxidant polyphenols and the flavonoid resveratrol, and may help increase HDL cholesterol while decreasing LDL cholesterol levels.
Wild Greens: Savory pies, tortes made with greens are a staple dish in Greece, southern France, Italy, and other areas of the Mediterranean. Dandelion greens, fennel, cardoon, rocket, purslane, and chicory are just a few, and there are more than 140 types of wild greens on the Greek island of Ikaria alone. Although exact nutritional composition varies between species and cultivars, wild, dark leafy greens are rich in carotenoids, vitamins C and E, and minerals such as magnesium, iron, and calcium. Greens are rich in flavonoids, but not all greens are equally rich in the various flavonoid classes, so eating a variety of greens is optimal.
Capers: Capers generally are used as a flavourful, antioxidant-rich seasoning or garnish, and are an important ingredient in tapenade. Quite often salad is sprinkled with oregano and olives, and capers and feta cheese are added. Capers are fermented in sea salt, so while they are low in calories. Rinsing capers under running water before using will remove some of the sodium. The caper's pungency lends an appealingly sharp flavour to many sauces and condiments. They often can be used in place of olives.
Chickpeas: A half-cup of cooked chickpeas (82 g) is an excellent source of fiber folate Dand manganese and a good source of protein and copper, iron and magnesium One of the earliest known cultivated legumes, chickpeas are the key ingredient in hummus. A soup of black and regular chickpeas, fava beans, lentils, and whole wheat is an important traditional dish in Puglia, Italy. Chickpeas have a stronger inherent texture and aroma than many beans, which means they need fewer aromatics when cooking. For a Mediterranean-style snack, roast cooked chickpeas and salt them like peanuts.
Lemons: Acidic foods lower glycemic response by slowing stomach emptying. The acidity and high flavonoid content of lemon peels may have a beneficial impact on blood glucose, helping to control or prevent diabetes. Lemons and oranges originate from the Far East, and Arabs originally brought them to the Mediterranean. A common Mediterranean habit is to squeeze lemons on salads, fish, soups, and beans, and into drinking water, lowering the glycemic load of the entire meal. Lemon juice is a staple ingredient in hummus. Squeeze lemon juice over roasted broccoli or use it as all or part of the acid in a vinaigrette.
Garlic: Garlic is an essential ingredient in all Mediterranean cuisines. It varies from province to province. Tzatziki, yogurt mixed with garlic, cucumbers, olive oil, red wine vinegar, and salt, is a common sauce in many Eastern Mediterranean cuisines. Mixing garlic with eggs and olive oil produces aioli. The sulfur compounds in garlic are responsible for both its pungent odor and most of its health benefits, which include anticancer, antioxidant, and anti-inflammatory effects. To maximize garlic's benefits, crush or chop the garlic and allow it to sit for 10 to 15 minutes before using it.
Herbs: Herbs are high in antioxidant and anti-inflammatory compounds, especially polyphenols. They contribute significantly to the overall dietary intake of flavonols and flavones in the traditional Greek cuisine. Each region in the Mediterranean has a different flavor palette, but herbs and spices are universally important in the Mediterranean cuisine. Do as they do in the Mediterranean and add fresh herbs to salads to increase the antioxidant capacity.
Feta and Yogurt: Traditional feta and yogurt are fermented, making them rich in probiotics. They also provide additional protein to a diet that's largely plant-based. In addition to being found in the classic Greek salad, feta cheese often accompanies stews. Authentic Greek feta is made with goat's milk or sheep's milk. The Turks probably introduced yogurt, and it's more commonly used in the eastern Mediterranean (the old Ottoman Empire). Yogurt with honey is a common Greek breakfast.
