Mediterranean Inspirations

Rachel Zemser, CCS, is industrial sales manager for Savory Creations International, San Mateo, CA, and a member of the Research Chefs Association.

Healthy Mediterranean

Research shows that those who follow the Mediterranean Diet Pyramid have higher life expectancies and lower rates of chronic disease. The Mediterranean diet is low in saturated fat. Core ingredients include naturally healthy components like lean meats, fish, dried fruits, whole grains, pulses (beans, peas and lentils), nuts and vegetables.

Lamb, for example, is high in vitamin B, niacin, zinc and iron. Almonds are an excellent source of fiber, vitamin E and magnesium. Raisins and other dried fruits like figs and dates are high in fiber, a top source of antioxidants and an excellent source of natural energy. Mushrooms are the only vegetarian source of vitamin D, and also contain numerous antioxidants and vitamins.

Dishes and Flavors of the Mediterranean

Soups, Sauces and Marinades

• Romesco (Spain)—Tomato-based sauce with nora peppers, fried bread, nuts (almonds or hazelnuts), garlic and olive oil
• Muhammara (Eastern Mediterranean)—Spicy dip made with sour pomegranate molasses, walnuts, red bell peppers, and hot chili paste
• Harissa (Morocco and Tunisia)—Fiery-hot chili sauce made of chiles, garlic, salt and caraway seeds
• Sofrito (Spain)—Sweet-savory sauce base made of onions, olive oil, sugar and tomatoes. It has a sweet savory flavor and is used as an ingredient in other recipes
• Chermoula (Morocco)—Sauce or marinade made of parsley, cilantro and onion, plus an assortment of spices, preserved lemon and olive oil
• Ajo blanco (Spain)—Emulsified soup made of almonds, olive oil and garlic, diluted with water and enlivened with vinegar

Flavors and Aromatics

• Pomegranate molasses (Turkey)—Reduced juice of sour pomegranates
• Preserved lemon (Morocco)—Lemons that have been scrubbed, soaked and preserved in rock salt for about a month, creating a uniquely pickled flavor
• Sumac (Morocco, Turkey and Lebanon)—Dark-colored spice with an astringent, sour flavor made from the coarsely ground berries of the sumac shrub
• Gum mastic (Greece)—Natural resin from the branches and trunk of the mastic tree (Pistacia lentiscus) used as a flavor enhancer in tomato sauce, chocolate, lamb, pork and distilled alcoholic beverages
• Ras el-hanout (Morocco and Tunisia)—A complex mixture of 20 to 27 herbs and spices, including peppercorns, ginger, cumin, coriander, cinnamon, nutmeg, cardamom, paprika, cloves, turmeric and allspice, used to season meat, rice and couscous

Classic Dishes

• Tagine (Morocco)—Any stew-like dish cooked in a shallow, glazed, earthenware pot with a conical lid; also refers to the name of the earthenware dish itself
• Bastilla (Morocco)—Minced pigeon and almonds wrapped in warka (similar to phyllo), fried and dusted with powdered sugar and cinnamon
• Imam bayildi (Turkey)—Eggplant slit down the middle, stuffed with onions, garlic and tomatoes, and cooked in olive oil
• Mahshi (Lebanon, Syria)—The technique of stuffing vegetables, such as eggplant, squash and cabbage, with a mixture of rice, ground meat and spices
• Paidakia (Greece)—Grilled lamb chops seasoned with peppercorns eaten as finger food off the bone