Mediterranean cuisine is the food and preparation methods used by the inhabitants of the Mediterranean basin. The idea of Mediterranean cuisine originated in A Book of Mediterranean Food, by cooking writer Elizabeth David, and was amplified by other writers who worked in English. Many writers define the three main elements of cooking as olives, wheat and grapes, which produce olive oil, bread, pasta and wine; other writers deny that the diverse foods of the Mediterranean basin constitute a cuisine at all. A common definition of the geographical area covered, proposed by David, follows the distribution of the olive tree.
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on general eating patterns instead of following strict formulas or calculations. The focus is on fresh products, pronounced flavors and simple preparation. Basically, Mediterranean cuisine is comprised of plant foods and minimally processed staples, where herbs and spices are essential ingredients.
Mediterranean food is characterized by its emphasis on whole, unprocessed ingredients, such as fruits, vegetables, nuts, legumes, lean proteins and healthy fats. Olive oil, with its heart-healthy properties, is the star of the show and provides a soft and tasty base for many dishes. Fresh herbs and spices, such as oregano, basil and garlic, add depth and complexity to the kitchen. From Gibraltar to the Bosphorus, through the Rhone Valley, through the large seaports of Marseille, Barcelona and Genoa, through Tunisia and Alexandria, covering all the islands of the Mediterranean, Corsica, Sicily, Sardinia, Crete, the Cyclades and Cyprus (where Byzantine influence is beginning to be felt), to the Greek mainland and the highly contested territories of Syria, Lebanon, Constantinople and Izmir. Some of the most important benefits of a diet rich in antioxidants in Mediterranean cuisine come from strengthening the immune system and reducing the signs of aging.
That is, the food of people who live along the Mediterranean Sea, from Spain to Morocco, through Italy, Greece, Tunisia and other countries. Mediterranean French cuisine includes the cooking styles of Provence, Occitania and the island of Corsica. While the results of the PREDIMED study have been the subject of debate, the findings are consistent with decades of observational and intervention-based research showing the health benefits of following a Mediterranean diet. Finally, in a true Mediterranean dish that includes pasta, the pasta must be cooked al dente, that is, tender, but still firm.
The region's historical connections, as well as the impact of the Mediterranean Sea on the region's climate and economy, mean that these cuisines share dishes that go beyond the main trio of oil, bread and wine, such as roasted lamb or lamb, meat stews with vegetables and tomatoes (for example, Spanish rags), vegetable stews (ratatouille Provenzal, Spanish ratatouille, Italian ciambotta) and cured fish roe, botargo, which are found throughout the region. The study on the primary prevention of cardiovascular diseases with a Mediterranean diet (PREDIMED) is one of the best-known studies to examine the effects of the Mediterranean diet on health. Rich in fruits, vegetables, whole grains and heart-healthy fats, the Mediterranean diet is delicious and nutritious. There is strong evidence supporting a number of positive health effects associated with adopting the Mediterranean diet, specifically on beneficial outcomes for heart health, type 2 diabetes, weight control and control, reduced risk of certain types of cancer, improved cognitive function, and more.
Carol Helstosky, author of the book Food Culture in the Mediterranean (2002), is one of the authors who use Mediterranean cuisine interchangeably with Mediterranean food. The 1984 Gastronomic Guide to Italy states that, around 1975, under the impetus of one of those new nutritional guidelines that all too often influence good cuisine, Americans discovered the so-called Mediterranean diet. Inspired by the Mediterranean Sea, this kitchen offers a delicious combination of ingredients that are as delicious as they are beneficial to general well-being. Portuguese vegetables include the tomatoes common in Mediterranean cuisine, but also kale, carrots and beans.
