MEDITERRANEAN FOODBy Marie Sukkar (group 3)

OVERVIEW

Mediterranean cuisine involves dishes that originate from cultures adjacent to the Mediterranean sea such as France, Greece, Italy, Spain and many other countries that surround the Mediterranean sea. (Mediterranean Cuisine 2014).

Mediterranean food is enriched with fruit, healthy fats, vegetables, cereals, legumes and fish instead of red meat.

A vast amount of people undertake the Mediterranean diet which involves eating foods from the cultures that surround the Mediterranean sea in order to combat the risk of developing heart diseases and to increase the overall health of a person.

RECIPES

There are a range of Mediterranean recipes originating from cultures that surround the Mediterranean sea. One of the most popular origins that these recipes are based on is from Greece and is well known to have the most delicious foods and the most healthiest.

Some recipes include:Griddled chicken with quinoa Greek saladMediterranean potato saladMediterranean feta salad with pomegranate salad

GRIDDLED CHICKEN WITH QUINOA GREEK SALAD

Ingredients 225g quinoa

25g butter

1 red chilli, chopped in little pieces

1 crushed garlic clove

400g chicken mini fillets

1½ tbsp. extra-virgin olive oil

300g Cherri tomatoes, finely chopped

handful pitted black kalamata olives

1 red onion, finely chopped

100g feta cheese, crumbled

small bunch mint leaves, chopped

juice and zest ½ lemon

Method

• Cook thoroughly the quinoa using the instructions that are

followed on the packet, followed by rinsing the quinoa with

cold water

• Using a bowl, mix well the butter, chilli and garlic in order to

form a paste.

• Add chicken fillet with 2 tblsp. Of olive oil and sprinkle some

seasoning.

• Then place a hot griddled pan and thoroughly cook for 3-4

minutes on each side. After cooked, place aside on a plate

• Grab a bowl and mix the tomatoes, olves, onion, feta and

mint together. After pour in the olive oil, lemon juice and

zest and serve ontop of the chicken or on the side.

Source: (Griddled chicken with quinoa Greek salad 2012).

GRIDDLED CHICKEN WITH QUINOA GREEK SALAD

Source: (Griddled chicken with quinoa Greek salad 2012).

MEDITERRANEAN POTATO SALAD

Ingredients

1 tbsp olive oil

1 small onion, sliced thinned

1 crushed garlic clove

1 tsp oregano, fresh

½ x 400g can cherry tomatoes

100g roasted red peppers

300g halved potatoes

25g sliced black olives

handful of torn basil leaves

Method• Heat oil in sauce pan and place the

onion• Cook onion for 5-10 minutes until the

onion goes soft• Add garlic and oregano and cook for

around one minute• Then add the tomatoes, peppers and

cook it for around ten minutes• In a separate pan, boil the potatoes in

salty water for 10-15 minutes and once ready, drain and mix with the sauce and sprinkle with oregano and olives for the finishing touches

Source: (Mediterranean potato salad 2012).

MEDITERRANEAN POTATO SALAD

Source: (Mediterranean potato salad 2012).

INGREDIENTS

Mediterranean food is enriched with wholesome fruits, vegetables, legumes, nuts, seafood, grains, whole grains and healthy oils

Ingredients are influenced by many cultures such as Turkey, Greece and Spain as well as Middle-eastern which form the basis of the Mediterranean cuisine

Most meals are typically served with red wine to accompany the food.

Throughout the cooking process, Mediterranean foods use varies herbs and spices in order to create flavour and taste. Some common spices include; All spice Anice seed Annatto seed

INGREDIENTS & HEALTH BENEFITS

One of the most popular used ingredient in Italian cuisine is Broccoli Rabe.

Broccoli Rabe comes from the family of cabbage and is high in nutrients, vitamin C, potassium and is used to help combat against cancer.

Another important ingredient used in Mediterranean cuisine is Chickpeas. Chickpeas is high in protein, high in calcium and iron. Studies have proven that chickpeas assist in maintaining diabetes, reduced the risk of having heart diseases and prevent the risk of cancer

Couscous are grains and are one of the main ingredients in the Mediterranean diet which is used a lot in salads. Couscous is high in magnesium, Vitamin E and fibre and studies have suggested that it assists reducing the risk of heart disease and diabetes.

Egg plant is used commonly in dishes when meat is not present. Egg plant is high in fibre and potassium and contains properties that reduces the rate of developing cancer

(9 Healthy Foods from the Mediterranean Diet 2013)

HEALTH BENEFITS

One of the main reasons many people adopt the Mediterranean diet is due to the benefits that the healthy ingredients provide. Some of these benefits include: Reduced blood pressure – Mediterranean cuisine doesn’t consist of a lot of salt

which mean that it helps individuals not attain high blood pressure Lower cholesterol Lower risk in developing cancer Combat obesity – Mediterranean cuisine involves the use of ingredients that are

healthy and enriched in nutrients and fibres which combat gaining weight Reduce rate of developing heart disease – since the Mediterranean cuisine

discourages the use of processed food , heavy fats and red meat which are related to heart disease and heart failure.

Reduces risk of developing type 2 diabetes – Mediterranean cuisine doesn’t involve the use of sugar but instead, fibre which provides a lot of health benefits and combats developing diabetes.

MEDITERRANEAN DIET PYRAMID

Source: (Willacy 2013)

ORIGINS

The Mediterranean cuisine is enriched with culture, flavours, spices and aromas which are influenced from the various cultures that surround the Mediterranean seas.

“The origin of the Mediterranean Cuisine dates back to ancient Egypt, a civilization that developed between 3000 BC and fourth centuries A.D” (Saitta 2013)

The Mediterranean culture was one of the first cultures to advocate the horticulture of cereals such as wheat, millet, barley and rye. Legumes, breads and onion were the standard ingredients and the basis for the Egyptians.In addition; oil, bread and wine were the basis of Greek cuisine which then formed the basis of other cultures cuisine such as Italian and spanish, Saitta (2013).

With the discoveries of more countries, many cultures adapted the flavours, spices and ingredients that formed the basis of many cultures and from then developed the recipes of the Mediterranean cuisine

ORIGINS (MAP)

Within these countries that border the Mediterranean sea, cultures, food, abundance and aromas were exchanged and influenced in forming the Mediterranean cuisine today.

Source: (Mediterranean Sea 2013).

REFERENCES

Kenny, T 2011, Mediterranean Diet - Summary & Chart, viewed 01 May 2014, http://www.patient.co.uk/health/mediterranean-diet-summary-chart

Mediterranean cooking 2013, viewed 01 May 2014, http://www.frontiercoop.com/learn/cuisine_mediterranean.php

9 Healthy Foods from the Mediterranean Diet 2013, viewed 01 May 2014, http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/healthy_foods_of_the_mediterranean_diet?page=4

Jackson, C 2013, Health Benefits of the Mediterranean Diet, viewed 02 May 2014, http://www.patient.co.uk/health/health-benefits-of-the-mediterranean-diet

Saitta, F 2013, The Mediterranean Cuisine – The History of a Common Origin, viewed 02 May 2014, http://italianmasterchef.com/the-mediterranean-cuisine-the-history-of-a-common-origin

Mediterranean Sea 2013, viewed 02 May 2014, http://www.yourchildlearns.com/online-atlas/mediterranean-map.htm

Mediterranean Cuisine 2014, viewed 03 May 2014, http://en.wikipedia.org/wiki/Mediterranean_cuisine

Griddled chicken with quinoa Greek salad 2012, viewed 03 May 2014, http://www.bbcgoodfood.com/recipes/2196639/griddled-chicken-with-quinoa-greek-salad

Mediterranean Potato Salad 2012, viewed 04 May 2014, http://www.bbcgoodfood.com/recipes/2249640/mediterranean-potato-salad