Mediterranean Cooking

Foods and cooking traditions of countries surrounding the Mediterranean Sea.

Italy, Spain, Greece, France, Lebanon, Turkey, Morocco, Egypt, others.

An eating pattern based on traditional Mediterranean foods; linked to longevity.

Ancel Keys's research linking Mediterranean diet to low heart disease rates.

Olive oil, vegetables, legumes, whole grains, fish, fruits, nuts, moderate wine.

Vegetables/grains at base; meat and sweets at top (sparingly).

Primary fat; used liberally for cooking and finishing.

First-press olive oil with acidity below 0.8%.

EVOO has lower acidity and superior flavor.

Daily protein source: chickpeas, lentils, fava beans, white beans.

Bread, bulgur, farro, barley, couscous, polenta.

Frequent (2-3x/week) — sardines, anchovies, sea bass, salmon, tuna.