With the wonderful flavors of Italy still in my mind, this month, I’m set to explore other cuisines in the vast Mediterranean region. When many think of Mediterranean fare, Italian and Greek foods instantly come to mind. But the truth is, many countries lie on the shores of the picturesque, deep-blue Mediterranean Sea—and all have their own interesting and unique culinary history and traditions. From Algeria and Morocco to Spain and France, and from Italy and Greece to Egypt and Turkey … you can begin to imagine the diversities in culture and diet.
Despite the many nuances in flavors, most of the people of the Mediterranean share a similar diet structure. There’s a high emphasis on healthy fats, as found in olive oil, nuts and seeds. Consuming plenty of fresh vegetables and fruit (especially for dessert) is important. Legumes, moderate amounts of dairy products, fish, and in lesser quantities, meat, are the go-to sources of protein. The occasional glass of red wine is enjoyed. And last—but certainly not least—grains (like couscous) round out the diet.
Sounds healthy, right? It is. In fact, many scientific studies over the years have proven the link between this type of diet and heart health. Monounsaturated fats, Omega-3 fatty acids (found in fatty fish) and fat from plant sources, such as flax seed, are all heart-healthy fats! All of this, combined with smaller portion sizes, is a smart way to eat—which is why many North Americans have now assimilated this type of diet into their health-conscious lifestyle.
Just like our Italian friends, the people of the Mediterranean savor their food—and emphasize quality over quantity. Think of a luscious olive oil drizzled over a slice of crusty bread, a zesty marinated artichoke or red pepper, a nibble of creamy and delicious gourmet cheese—and let’s not forget the perfect saltiness of a ripe kalamata olive… yum. Only a couple of bites, and you’ve not only dazzled your palette, but also satisfied a craving. Fresh, flavorful … fantastic! You’ll be swept away with every bite.
And speaking of being swept away, just wait ’till you try my Peppered Lamb Chops with Roasted Red Bell Pepper and Feta Couscous! This recipe was inspired by the cuisine of Southern Greece (the island of Crete, to be exact) and features savory lamb and fragrant oregano, which is grown in the mountains.
In my next post, I’ll share some great tips for preparing this Mediterranean feast with ease. And next month, our culinary adventure continues in the Middle East—so get your palates ready to experience another authentic international recipe featuring Near East’s delicious Toasted Pine Nut Couscous!
Kalh orexh,
Chef Bowen
