Title: Mediterranean Cooking — LearnCoachAssist

Q: What is Mediterranean cuisine?
A: Foods and cooking traditions of countries surrounding the Mediterranean Sea.

Q: What countries' cuisines are included?
A: Italy, Spain, Greece, France, Lebanon, Turkey, Morocco, Egypt, others.

Q: What is the Mediterranean Diet?
A: An eating pattern based on traditional Mediterranean foods; linked to longevity.

Q: What did the Seven Countries Study find?
A: Ancel Keys's research linking Mediterranean diet to low heart disease rates.

Q: What are key features of the Mediterranean Diet?
A: Olive oil, vegetables, legumes, whole grains, fish, fruits, nuts, moderate wine.

Q: What is the Mediterranean food pyramid?
A: Vegetables/grains at base; meat and sweets at top (sparingly).

Q: What is the role of olive oil?
A: Primary fat; used liberally for cooking and finishing.

Q: What is extra virgin olive oil (EVOO)?
A: First-press olive oil with acidity below 0.8%.

Q: What is the difference between EVOO and virgin?
A: EVOO has lower acidity and superior flavor.

Q: What is the role of legumes?
A: Daily protein source: chickpeas, lentils, fava beans, white beans.

Q: What is the role of whole grains?
A: Bread, bulgur, farro, barley, couscous, polenta.

Q: What is the role of fish?
A: Frequent (2-3x/week) — sardines, anchovies, sea bass, salmon, tuna.

Q: What is the role of red meat?
A: Infrequent and small portions.

Q: What is the role of poultry?
A: A few times per week.

Q: What is the role of dairy?
A: Moderate, mostly cheese and yogurt.

Q: What is the role of wine?
A: Moderate consumption with meals (1 glass for women, 2 for men); recent science suggests less is better.

Q: What is the role of water?
A: Primary beverage.

Q: What is the role of herbs?
A: Major flavor source: basil, oregano, rosemary, thyme, parsley, mint, sage.

Q: What is the role of garlic?
A: Fundamental aromatic across the region.

Q: What is the role of onion?
A: Base of many dishes; sweated or caramelized.

Q: What is the role of tomato?
A: Pervasive in modern Mediterranean (post-Columbian).

Q: What is the historical timing of tomatoes?
A: Arrived in Europe from Americas in the 16th century.

Q: What is the role of lemon?
A: Brightens many dishes with acidity.

Q: What is Greek cuisine?
A: Mediterranean tradition emphasizing simplicity, olive oil, lamb, fish, feta, yogurt.

Q: What is moussaka?
A: Greek casserole of eggplant, ground meat, béchamel.

Q: What is pastitsio?
A: Greek baked pasta with meat and béchamel.

Q: What is souvlaki?
A: Greek skewered grilled meat.

Q: What is gyro?
A: Stacked seasoned meat sliced from vertical spit.

Q: What is tzatziki?
A: Yogurt sauce with cucumber, garlic, herbs.

Q: What is taramasalata?
A: Fish roe spread or dip.

Q: What is dolmades?
A: Stuffed grape leaves.

Q: What is spanakopita?
A: Spinach and feta in phyllo.

Q: What is feta?
A: Greek brined sheep/goat cheese.

Q: What is Italian cuisine?
A: Diverse regional traditions; pasta, olive oil, tomato, cheeses.

Q: What is the difference between regional Italian cuisines?
A: North favors butter, rice, polenta; south favors olive oil, pasta, tomato.

Q: What is risotto?
A: Northern Italian rice dish, slowly stirred with broth.

Q: What is the typical risotto rice?
A: Arborio, Carnaroli, Vialone Nano.

Q: What is mantecatura?
A: Final stirring of butter and cheese into risotto for creaminess.

Q: What is the typical Italian pasta types?
A: Long (spaghetti, linguine), short (penne, rigatoni), filled (ravioli), shaped (orecchiette, farfalle).

Q: What is the rule "al dente"?
A: Pasta cooked to firm bite; not soft.

Q: What is the role of pasta water?
A: Starchy water emulsifies sauces.

Q: What is the rule of cooking pasta?
A: Salted boiling water; the water "should taste like the sea."

Q: What is the typical sauce/pasta ratio?
A: Light coating, not drowning; cook pasta with sauce for marriage.

Q: What is carbonara?
A: Pasta with eggs, cheese, guanciale, black pepper — no cream.

Q: What is the cardinal sin of carbonara?
A: Adding cream; the eggs and cheese create the sauce.

Q: What is guanciale?
A: Cured pork jowl, traditional for carbonara.

Q: What is pancetta?
A: Cured pork belly; substitute for guanciale.

Q: What is amatriciana?
A: Sauce with guanciale, tomato, pecorino.

Q: What is cacio e pepe?
A: Pasta with pecorino and black pepper only.

Q: What is pesto alla Genovese?
A: Basil, pine nuts, garlic, parmesan, olive oil.

Q: What is the role of pesto mortar?
A: Traditional preparation; gentler than blender.

Q: What is Caprese salad?
A: Tomato, mozzarella, basil — colors of the Italian flag.

Q: What is the role of caprese mozzarella?
A: Fresh mozzarella di bufala or fior di latte.

Q: What is bresaola?
A: Air-dried beef from Lombardy.

Q: What is prosciutto?
A: Air-cured ham.

Q: What is prosciutto di Parma?
A: A specific DOP-protected ham from Parma.

Q: What is parmigiano reggiano?
A: Aged hard cow's milk cheese from specific Italian regions.

Q: What is the difference between Parmesan and Parmigiano?
A: "Parmesan" is a generic term; Parmigiano-Reggiano is DOP-protected.

Q: What is the typical Parmigiano aging?
A: 12-36+ months.

Q: What is pecorino?
A: Sheep's milk hard cheese; pecorino romano is the most famous.

Q: What is the rule of Italian simplicity?
A: Few ingredients of high quality, properly prepared.

Q: What is the rule "no cheese with seafood"?
A: General Italian guideline; some exceptions exist.

Q: What is Spanish cuisine?
A: Olive oil base; varied regions; jamón, tapas, paella.

Q: What is jamón ibérico?
A: Spanish cured ham from Iberian pigs; some of the world's finest.

Q: What is jamón Serrano?
A: Spanish cured ham from white pigs; very good but less prized.

Q: What is tapas?
A: Small plates served as snacks or shared meal.

Q: What is the origin of tapas?
A: Possibly bread covers ("tapa" = lid) for wine glasses, evolved into snacks.

Q: What is patatas bravas?
A: Fried potatoes with spicy tomato sauce.

Q: What is gazpacho?
A: Cold tomato-based soup, refreshing in summer.

Q: What is salmorejo?
A: A thicker cold tomato soup from Córdoba.

Q: What is pisto?
A: Spanish vegetable stew, similar to ratatouille.

Q: What is paella?
A: Spanish rice dish, originally from Valencia.

Q: What is the traditional paella rice?
A: Bomba or Calasparra.

Q: What is the rule for paella?
A: Thin layer of rice; never stir after spreading.

Q: What is socarrat?
A: The crispy bottom layer of paella; a prized texture.

Q: What is the typical paella additions?
A: Saffron, rabbit, chicken, beans (Valenciana) or seafood.

Q: What is the role of saffron?
A: Defining color and flavor of paella.

Q: What is the rule against shellfish?
A: Traditional Valencian paella has no seafood — that's "paella mixta" or marinera.

Q: What is sangria?
A: Wine punch with fruit, sweetener, sometimes spirits.

Q: What is the typical sangria base?
A: Red wine, citrus, sugar, optionally brandy.

Q: What is French cuisine (Mediterranean part)?
A: Provençal cooking with olive oil, herbs, garlic, tomatoes.

Q: What is ratatouille?
A: Provençal stewed vegetables.

Q: What are common ratatouille vegetables?
A: Eggplant, zucchini, bell pepper, tomato, onion.

Q: What is bouillabaisse?
A: Marseille's fish stew with multiple Mediterranean fish.

Q: What is pissaladière?
A: Niçoise onion tart with anchovies and olives.

Q: What is tapenade?
A: Provençal olive paste with capers and anchovies.

Q: What is herbes de Provence?
A: A blend including thyme, rosemary, oregano, savory, lavender.

Q: What is the role of lavender in cooking?
A: Subtle floral note in Provençal blends.

Q: What is salade Niçoise?
A: Salad with tuna, olives, eggs, vegetables, olive oil.

Q: What is North African Mediterranean cuisine?
A: Morocco, Algeria, Tunisia, Egypt — spice-rich traditions.

Q: What is couscous?
A: North African staple of steamed semolina granules.

Q: What is the traditional couscous preparation?
A: Steamed in couscoussier, not boiled.

Q: What is tagine?
A: North African stew named for cone-shaped clay pot.

Q: What are common tagine ingredients?
A: Meat or fish + vegetables + preserved lemons, olives, dried fruits.

Q: What is preserved lemon?
A: Lemon cured in salt; bright tangy flavor.

Q: What is harissa?
A: Tunisian/North African chili paste with garlic, oil, spices.

Q: What is ras el hanout?
A: A Moroccan spice blend with many ingredients.

Q: What is the typical ras el hanout?
A: Mix of cumin, coriander, cinnamon, ginger, pepper, more.

Q: What is shakshuka?
A: Eggs poached in spiced tomato sauce; Maghreb origin.

Q: What is the typical shakshuka spices?
A: Cumin, paprika, sometimes harissa.

Q: What is Egyptian cuisine?
A: Cradle of Mediterranean foodways; ful medames, koshari, molokhia.

Q: What is ful medames?
A: Slow-cooked fava beans with olive oil and lemon.

Q: What is koshari?
A: Egyptian dish of rice, lentils, pasta, tomato sauce, fried onions.

Q: What is the role of lentils across the region?
A: Ancient staple protein.

Q: What is Levantine cuisine?
A: Eastern Mediterranean — Lebanon, Syria, Israel, Palestine, Jordan.

Q: What is mezze?
A: Spread of small dishes shared at the start of a meal.

Q: What is hummus?
A: Chickpea dip with tahini, lemon, garlic, olive oil.

Q: What is the typical hummus garnish?
A: Olive oil pool, paprika, parsley, sometimes whole chickpeas.

Q: What is tahini?
A: Sesame paste; the soul of many Levantine dishes.

Q: What is baba ghanoush?
A: Smoky eggplant dip with tahini.

Q: What is the typical eggplant preparation?
A: Charred over flame or roasted whole for smoky flavor.

Q: What is muhammara?
A: Red pepper and walnut dip from Syria.

Q: What is labneh?
A: Strained yogurt; thick spread or cheese substitute.

Q: What is za'atar?
A: A spice blend with thyme, sumac, sesame.

Q: What is sumac?
A: Tart red spice from a Mediterranean shrub.

Q: What is the role of pomegranate?
A: Tart-sweet fruit; molasses prized for cooking.

Q: What is pomegranate molasses?
A: Reduced pomegranate juice; tangy syrup.

Q: What is fattoush?
A: Salad with toasted pita and sumac.

Q: What is tabbouleh?
A: Parsley salad with bulgur, tomato, lemon.

Q: What is the rule about tabbouleh?
A: Parsley is the main ingredient, not bulgur.

Q: What is kibbeh?
A: Bulgur and meat patties or balls; many variations.

Q: What is shawarma?
A: Marinated meat on vertical spit, sliced thin.

Q: What is falafel?
A: Fried chickpea or fava balls.

Q: What is the typical falafel mixture?
A: Soaked dried chickpeas (not canned), herbs, spices, baking soda.

Q: What is the role of pita?
A: Pocket flatbread for wraps and dipping.

Q: What is the rule for pita puffing?
A: Very hot oven and proper hydration; steam puffs the bread.

Q: What is manakish?
A: Levantine flatbread topped with za'atar, cheese, or meat.

Q: What is Turkish cuisine?
A: Influenced by Ottoman traditions; pilafs, kebabs, mezze, pastries.

Q: What is meze (Turkish)?
A: Similar to Levantine mezze.

Q: What is dolma (Turkish)?
A: Stuffed vegetables or vine leaves.

Q: What is iskender kebab?
A: Sliced lamb on bread with yogurt and tomato sauce.

Q: What is borek?
A: Layered savory pastry, often with cheese or meat.

Q: What is baklava?
A: Layered phyllo pastry with nuts and syrup.

Q: What is the origin debate of baklava?
A: Claimed by Turkey, Greece, and many regions; ancient Ottoman roots.

Q: What is the role of phyllo dough?
A: Paper-thin pastry layers, brushed with butter or oil.

Q: What is the typical phyllo handling?
A: Cover with damp towel to prevent drying.

Q: What is kataifi?
A: Shredded phyllo-like pastry for sweets.

Q: What is rose water?
A: Floral water used in Middle Eastern sweets.

Q: What is orange blossom water?
A: Another aromatic; subtle citrus floral.

Q: What is the typical Mediterranean breakfast?
A: Bread, olives, cheese, yogurt, eggs, vegetables, olive oil — savory.

Q: What is the Mediterranean approach to fish?
A: Simple grilling, frying, or stewing; herbs and lemon.

Q: What is the role of anchovies?
A: Umami flavor base; melt into sauces or eat whole.

Q: What is the rule about fresh fish?
A: Buy whole when possible; clear eyes and clean smell indicate freshness.

Q: What is the role of small oily fish?
A: Affordable, sustainable, nutrient-rich — sardines, mackerel, anchovies.

Q: What is grilled octopus?
A: Marinated and grilled; tender if cooked right.

Q: What is the trick for tender octopus?
A: Boil first, then grill; or "scare" by dipping in boiling water.

Q: What is the role of seafood pasta?
A: Common in coastal Italian cuisine.

Q: What is the rule against parmesan on seafood pasta?
A: Italian guideline; some chefs break it intentionally.

Q: What is the typical Italian meal structure?
A: Antipasto → primo (pasta/risotto) → secondo (meat/fish) → contorno (side) → dolce.

Q: What is the role of "primi" and "secondi"?
A: Pasta course separates from main protein in Italian dining.

Q: What is the role of bread?
A: Always at the table; used to "fare la scarpetta" (clean the plate).

Q: What is "fare la scarpetta"?
A: Using bread to mop up sauce; encouraged in Italy.

Q: What is the role of olive oil in dipping?
A: Used in some regions for bread; varies by tradition.

Q: What is the typical Spanish meal pattern?
A: Late breakfast → tapas mid-day → comida (main meal early afternoon) → tapas evening → late dinner.

Q: What is the siesta tradition?
A: A rest after the main midday meal.

Q: What is the role of family meals?
A: Central in Mediterranean cultures; social cohesion through food.

Q: What is the role of slow eating?
A: Long meals support digestion and connection.

Q: What is the role of seasonal eating?
A: Mediterranean cooking emphasizes what's in season locally.

Q: What is the typical olive oil consumption?
A: Multiple tablespoons per day in traditional diet.

Q: What is the impact of olive oil on health?
A: Linked to cardiovascular benefits, anti-inflammatory effects.

Q: What is the role of polyphenols?
A: Antioxidants in olive oil, herbs, vegetables, wine.

Q: What is the role of monounsaturated fat?
A: Olive oil's main fat; heart-healthy.

Q: What is the typical Mediterranean cooking method?
A: Steaming, grilling, baking, sautéing — often gentle.

Q: What is the rule of "fresh is best"?
A: Mediterranean cooking depends on quality ingredients.

Q: What is the role of farmers' markets?
A: Central to traditional Mediterranean shopping patterns.

Q: What is the role of bread, oil, and salt?
A: The most basic Mediterranean meal — symbol of sustenance.

Q: What is the typical wine pairing?
A: Local wines often suit local food; "what grows together goes together."

Q: What is the Mediterranean restaurant tradition?
A: Small, family-run, focused on a few dishes done well.

Q: What is the role of conversation at meals?
A: Meals are for connection, not just nutrition.

Q: What is the rule against rushing?
A: Mediterranean culture honors lingering at the table.

Q: What is the typical dessert?
A: Often fruit; rich pastries for special occasions.

Q: What is the typical Mediterranean fruit?
A: Citrus, figs, grapes, pomegranates, melons.

Q: What is the role of figs?
A: Sweet, ancient Mediterranean fruit; fresh and dried.

Q: What is the role of dates?
A: Sweet, ancient North African fruit; common in Levantine sweets.

Q: What is the typical sweet treat?
A: Pastries with nuts and honey or syrup.

Q: What is loukoumades?
A: Greek fried dough balls with honey.

Q: What is the role of yogurt with honey?
A: Simple Greek dessert; powerful flavor combination.

Q: What is the role of nuts?
A: Almonds, pistachios, walnuts, pine nuts — common across the region.

Q: What is dukkah?
A: Egyptian nut-and-seed seasoning.

Q: What is the role of preserved foods?
A: Olives, capers, anchovies, sun-dried tomatoes — flavor concentrates.

Q: What is the role of pickles?
A: Side dishes adding tang; particularly in Lebanon and Turkey.

Q: What is "the Greek salad" composition?
A: Tomato, cucumber, onion, olives, feta, oregano, olive oil — no lettuce.

Q: What is the Greek salad name in Greece?
A: "horiatiki" (village salad).

Q: What is the role of feta?
A: Tangy brined cheese central to Greek cooking.

Q: What is the Mediterranean health claim?
A: Recognized as one of the world's healthiest dietary patterns.

Q: What is the typical adherence score?
A: A scale measuring how closely one follows the diet.

Q: What is the Mediterranean lifestyle?
A: Active daily life, family meals, less stress, communal eating.

Q: What is the importance of beyond food?
A: The lifestyle (movement, community) is as impactful as the food.

Q: What is the role of cooking from scratch?
A: Traditional Mediterranean cooking is mostly homemade.

Q: What is the impact of modern food on traditional diet?
A: Processed foods and Westernization erode traditional patterns.

Q: What is "Slow Food"?
A: A movement founded in Italy promoting local, traditional, sustainable food.

Q: What is the role of olive harvest?
A: An autumn event; community gathering in many regions.

Q: What is the typical olive curing?
A: Brine, lye, or dry-salt curing reduces bitterness.

Q: What is the rule against eating raw olives?
A: Tree-fresh olives are intensely bitter; must be cured.

Q: What is the typical regional olive variety?
A: Manzanilla, Kalamata, Castelvetrano, Picholine, others.

Q: What is Kalamata?
A: A Greek black olive prized for richness.

Q: What is Castelvetrano?
A: A Sicilian green olive, mild and buttery.

Q: What is the role of vinegar in dressings?
A: Wine and balsamic vinegar dominant.

Q: What is the typical salad dressing?
A: Olive oil + vinegar or lemon, salt, optional mustard, herbs.

Q: What is "vinaigrette" basic ratio?
A: 3 parts oil to 1 part vinegar/acid.

Q: What is the role of herbs (drying)?
A: Sun-drying preserves flavor for off-season use.

Q: What is the role of garden?
A: Many Mediterranean homes have herb gardens.

Q: What is the rule "garden as pantry"?
A: Mediterranean cooks pull herbs and vegetables as needed.

Q: What is the typical kitchen tool?
A: Mortar and pestle, sharp knife, wooden spoons, heavy pans.

Q: What is the role of cast iron?
A: Common; durable heat retention.

Q: What is the role of clay pots?
A: Traditional vessels: tagine, Greek casserole, terra cotta.

Q: What is the role of olive wood?
A: Used for utensils and cutting boards.

Q: What is the role of family recipes?
A: Passed orally and adapted; written less than other cuisines.

Q: What is the takeaway of Mediterranean cooking?
A: Simple, seasonal, plant-forward, generous with olive oil and herbs — a path to flavor and health.