Table of contents for Mediterranean Cooking in Mediterranean Cooking

Mediterranean cooking is inspired by the eating habits in Greece, Spain and the southern areas of Italy and France. Natural foods like fruits, veggies, nuts, legumes, whole grains and olive oil are central to the cuisine in these areas. The colorful dishes are flavored with fresh, aromatic herbs and garlic, and wine consumption is welcome (yay!). Since the focus is on whole foods, most of the recipes are simple to prepare. To help you keep up with your busy schedule, we included the FAST! icon on recipes that prep in 30 minutes or less. So start today—there’s no better time to start eating well and enjoying meals with those you love. Cheers to health & happiness, THE MEDITERRANEAN TEAM…

Because of the great size of Spain as a country, its cuisine is extremely regional. The mountainous north experiences chilling winters so food is hearty and filling. Andalusia, in the south, has a warmer climate and much lighter food. With thousands of miles of coastline, parts of Spain, like Andalusia, are quintessentially Mediterranean. Plenty of tomatoes and pepers, garlic, onions, beans, lentils and chickpeas, rice, good bread and liberal amounts of red wine characterize the traditional diet here. It’s rich in fiber and antioxidants, derived from fresh herbs, olives and a repertoire of daily dishes based on seasonal produce. Low in saturated fats, fish is the main protein source and the range of seafood available is mind-boggling. Andalusia is also among the world’s largest producers of olive oil, which is…

spicy shrimp & white bean panzanella FAST! active time 20 minutes start to finish 20 minutes serves 4 5 ounces whole-grain sourdough breadOlive oil spray1 medium lemon1½ pounds cooked medium shrimp1 can (15½ ounces) cannellini beans (white kidney beans), drained, rinsed8 ounces mixed cherry tomatoes halved2 English cucumbers, chopped1 small red onion, sliced thinly½ cup pitted Sicilian olives, halved1 serrano chile pepper, sliced thinly1 cup loosely packed fresh basil leaves4 ounces goat cheese, crumbled¼ cup extra virgin olive oil⅓ cup red wine vinegar1 clove garlic, crushed 1. Preheat oven to 425°F. Line a large baking pan with parchment paper. 2. Tear bread coarsely into bite-sized pieces, place on the lined baking pan; spray with oil. Bake for 5 minutes or until golden and crisp. 3. Remove rind from lemon and…

It’s no longer a secret that people who eat a Mediterranean diet share many commonalities including a longer life expectancy, healthier hearts and lower rates of chronic disease. The positive effects of the diet are far reaching and include lower levels of “bad” LDL cholesterol, better blood glucose (sugar) control, better weight management, reduced risk of depression, as well as a lower incidence of some cancers, Parkinson’s disease and Alzheimer’s disease. The Mediterranean diet is centered on real, minimally processed foods such as whole grains, plenty of plant foods such as fruit and vegetables, as well as seafood and fish, yogurt, pulses, seeds and nuts. There is no need to give up your favorite foods, as the Mediterranean diet includes many of them, such as red wine, extra virgin olive…

Italy was unified as a single nation in the 1860s, but before then it comprised small, independent states each with, literally, their own distinctive flavors. A long finger of a country surrounded by the Mediterranean Sea on one side and the Adriatic on the other, food traditions are influenced by fishing and farming. Clear regional differences still abound and nowhere is this more evident than in the cuisine. In parts of the north, fresh pasta and dairy foods hold sway; cooks are more likely to use butter than olive oil and dishes can be opulent. In other areas there’s more frugality; Tuscany’s bread and tomato soups reflect this. However, no matter where you look in Italy, vegetables, dried beans and legumes, cereals like rice, farro and polenta and, around coastal…

salmon packets with fingerling potatoes FAST! active time 15 minutes start to finish 50 minutes serves 2 9½ ounces fingerling potatoes, sliced thinly1 small red onion, cut into thin wedges1 tablespoon extra virgin olive oil½ medium lemon, sliced thinly1 small tomato, sliced thinly5½ ounces skinless boneless salmon fillets2 teaspoons capers1 teaspoon fennel seeds3 ounces baby spinach leaves¼ cup fresh flat-leaf parsley leaves 1. Preheat oven to 400°F. 2. Combine potatoes and onion in a roasting pan; drizzle with half the oil. Roast for 30 minutes or until potatoes are lightly browned and tender. 3. Meanwhile, arrange lemon and tomato on two 12-inch square pieces of greased heavy-duty aluminum foil. Top with salmon, capers and fennel seeds; drizzle with remaining oil. Fold foil into a packet to enclose salmon; place on a…

gazpacho with feta & shrimp FAST! active time 20 minutes start to finish 20 minutes serves 6 8 medium tomatoes, chopped coarsely2 medium red bell peppers, chopped coarsely2 English cucumbers, peeled, chopped coarsely1 small onion, chopped coarsely3 cloves garlic, crushed5 ounces sourdough bread, chopped coarsely1¼ cups extra virgin olive oil½ cup red wine vinegar1 cup water2 pounds cooked medium large shrimp4 additional slices sourdough bread, crusts removed5 ounces feta cheese, crumbled2 tablespoons small fresh oregano leaves 1. Blend tomatoes, bell peppers, cucumbers, onion, garlic, bread, 1 cup of the oil, the vinegar and the water for 3 minutes or until smooth. Season with salt and pepper to taste. 2. Shell and devein shrimp, leaving the tails intact. 3. Tear additional sourdough into coarse pieces. Heat 2 tablespoons of the oil in…

The Mediterranean diet, often referred to as the healthiest diet in the world, is not based on strict food rules. It is a balanced way of eating that focuses on whole, natural ingredients and enjoying meals together with loved ones. And there’s wine, too! Many scientific studies suggest this style of eating helps people live long, active lives. Inside, you’ll learn the secrets to the Mediterranean lifestyle and get triple-tested recipes and expert tips to help you adopt a fresh, new way to celebrate good food.…

Greece, with its 4,000-year old cuisine, is arguably the original home of the Mediterranean diet. Like other Mediterranean countries, cooking here is regionally diverse but shares common ingredients and principles. Over the years, islands like Ikaria and Crete have captured the attention of researchers and those in search of a healthier diet. In these places, residents live rich, long lives, many making it to 100 years old and beyond. Not only that, they enjoy lower rates of diseases that plague modern life; Alzheimer’s, certain cancers, heart disease and obesity. It’s part of what’s known as The Blue Zone, which refers to places in the world that are proven pockets of longevity and where people are, in general, healthier. Ikaria, a 10-hour ferry-ride from Athens, is particularly isolated from the stresses…

From accents and culture, to lifestyle and food, regional differences abound in France. In southern France, you couldn’t be further from the butter-rich cuisine of the northwest or the lard and sausage-laden dishes of the mountainous southeast. Blessed by a sunny climate that brings long, hot, dry summers, France’s Mediterranean areas, which include the region of Provence, are famous for almonds, olives, chickpeas, garlic, honey and stunning local fruit crops (figs, apricots, strawberries, cherries, melons). These all play a big part in the traditional diet, which is based on olive oil as the main fat and is particularly rich in fresh vegetables. Cooking meals from scratch using fresh local ingredients from local markets or growers, is key to the southern French way of life. All across France, there’s a genuine…

almond gremolata roast chicken FAST! active time 30 minutes start to finish 2 hours serves 4 ½ cup roasted almonds, chopped4 fresh sage leaves1 teaspoon lemon zest2 cloves garlic, chopped coarsely⅓ cup extra virgin olive oil1 whole fryer chicken (3½ pounds)¼ bunch celery, pale inner leaves reserved¼ loaf sourdough bread, torn into 1-½ inch pieces2 baby parsnips, cut into eighths2 bunches rainbow baby carrots, trimmed, halved lengthways1 cups chicken broth ALMOND GREMOLATA ½ cup finely chopped roasted almonds1 small clove garlic, crushed3 teaspoons lemon zest⅓ cup finely chopped fresh flat-leaf parsley leaves 1. Preheat oven to 400°F. Grease a large roasting pan. 2. Blend or process almonds, sage, zest, garlic and 1½ tablespoons oil until a rough paste forms; season with salt and pepper. 3. Pat chicken dry with paper towel.…

two-bowl strawberry yogurt cake FAST! active time 15 minutes start to finish 1 hour 15 minutes + cooling serves 8 2½ cups self-rising flour8 ounces strawberries, chopped coarsely1 cup sugar1 teaspoon vanilla bean paste2 eggs, beaten lightly½ cup plain Greek yogurt8 tablespoons unsalted butter, melted½ cup flaked almonds Confectioners’ sugar, for dusting1 cup additional plain Greek yogurt MACERATED STRAWBERRIES 8 ounces strawberries, sliced1 tablespoon lemon juice1 tablespoon sugar 1. Preheat oven to 350°F. Grease a 9-inch springform pan; line base and side with parchment paper. 2. Sift flour into a large bowl; stir in strawberries, sugar, vanilla paste, eggs, yogurt and butter until just combined. Spoon mixture into pan; smooth the surface. Sprinkle with almonds. 3. Bake cake for 50 minutes or until a skewer inserted into the center comes out…