After a very brief overview of the principles of Mediterranean cooking, it's time to look at the core ingredients of the cuisine. A good way of understanding the ingredients of any cuisine is to look at what goes into it as a pyramid. In this case, the base is made up of whole grains, legumes, nuts and vegetables which form the staples. The middle level is made up of various types of seafood, small amounts of meat and dairy products such as cheeses and yogurt which are used as toppings or accompaniment. At the top of the pyramid are desserts and wines which are consumed in moderation. For those with a sweet tooth, a nice helping of Turkish delight (the ultimate sweet indulgence) is not a sin if the rest of the meal has been a healthy one.

Vegetables

Some hard-core meat eaters may be put off by the focus on vegetables, but they need to understand that Mediterranean food is all about the flavor and feeling good at the end of a meal and the lightness of the vegetables allows for that. There is always meat (the quantity can be adjusted to suit different tastes), so a Mediterranean meal will leave no one feeling left out. Among the main vegetables used are:

• Eggplants  - These absorb a lot of oil when fried so cut them thin and salt them before frying.
• Tomatoes - Fresh preferably but sun-dried, canned or even tomato paste will do if nothing else is available.
• Peas
• Carrots
• Corn
• Leafy greens

Feel free to use your favorite fresh vegetables – Mediterranean food is very accepting of innovation and fusion.

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Also Read: What is a Healthy Indulgence?

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Fish and Seafood

Any type of fish or shellfish can be used, although traditionally the focus is on fatty fish like salmon though it is not a part of the typical menu. Seafood is usually grilled or lightly fried and served with a light sauce for which lemon, olive oil and herbs are the main ingredients.

Wheat and Grains

All kinds of wheat varieties and grains/legumes can be used. There is a very wide range of bread and pasta that you can try so that boredom does not set in.

Herbs

Herbs are an integral part of Mediterranean cooking. While parsley and oregano are the main ones, you can use anything like sage, rosemary and more to modify flavors to your taste.

Acid

Finish the food preparation with a drizzle of lemon or vinegar, especially balsamic vinegar. This will give the food its unique, fresh, flavourful and tangy taste.

If you haven’t tried cooking a Mediterranean meal before, now is the time to start. There is nothing difficult about it and any of the plethora of cookbooks dedicated to this cuisine will vouch for this. The only thing that needs to be kept in mind is that this is not fast food. It needs to be cooked with patience and love. The rewards are more than worth it. And as those who cook this food regularly will attest, the process of cooking itself can be a relaxing and stress-busting experience.

To get started, go to a Mediterranean grocery store near you, get the ingredients you need and begin your enjoyable Mediterranean food journey. 

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