I’ve written about Mediterranean cuisine and the Mediterranean diet before. But it’s worth writing about again because it’s so delicious and so good for you! Cardiologists recommend a Mediterranean diet with its healthy fats, lean proteins and whole grains for weight control and a healthy heart. If there is one word that most defines the cuisines of the Mediterranean, it’s VEGETABLES! Sure, there’s plenty of meat, chicken, seafood and fruit, but the basis is an abundance of vegetables and creative ways to enjoy them.
When describing a Mediterranean diet, we’re talking about the cuisines of Southern Europe—France, Spain, Italy, Greece, Turkey; the Middle East—Syria, Israel, Lebanon, Iran and North Africa—Egypt, Libya, Tunisia, Algeria and Morocco. These sun-drenched countries have a rich and sometimes fractious history, but they share a tradition of agriculture and cuisines in which plants factor heavily.
The following recipes are a little off the beaten path, but you can easily adapt.
This is really a classic Moroccan relish that can go with meat, fish, chicken or slathered onto a thick slice of toasted rustic bread. To be fully authentic, add a generous splash of orange blossom water, which is available online or in Middle Eastern markets. Otherwise, everything in this recipe is readily available or already in your pantry. Cooked tomatoes have higher levels of accessible lycopene, an antioxidant that contributes to cell health and can help fight cancer.
Serves 4-6
Ingredients
2 medium onions
1 Tbs. olive oil
5 cups ripe cherry tomatoes, cut into wedges
Zest of 1 lemon
¾ cup honey
Sea salt to taste
¼ cup toasted sesame seeds
Splash of orange blossom water (optional)
Instructions
This salad calls for samphire, a sea vegetable also known as sea bean, marsh samphire or glasswort. It’s high in protein and packed with vitamins but may be hard to find. It’s mostly available in spring and summer when you may be able to find it at Whole Foods or other specialty markets.
In any case, this salad has plenty of flavor and nutrition without the samphire. The pomegranate seeds and molasses contain antioxidants, while the cheese provides calcium, and the herbs offer more vitamins plus loads of fiber.
Serves 6-8
Ingredients
1 pomegranate (or packaged seeds found refrigerated in some stores)
2 cloves garlic
4 Tbs. sumac (This is a fruity/citrusy spice found in Mediterranean and Indian cooking. It can be found in almost any ethnic market or specialty store.)
3 ½ fl. oz. pomegranate molasses (found in Middle Eastern markets or online)
1 ¾ cups extra virgin olive oil
½ bunch fresh mint
1 bunch fresh dill
1 bunch fresh oregano
1 bunch flat leaf parsley
1 head butter lettuce
2 cups arugula
Samphire (about 2 handfuls, if using)
8 oz. feta or haloumi cheese
Instructions
Kofte are long, oval meatballs that arrived in Sicily from Arab cuisine. This kofte can be made with ground lamb, beef, or a light and dark turkey meat blend. It provides lean protein, vitamin E from the almonds, which helps prevent cell damage from free radicals, and cancer-fighting lycopene from the tomato paste.
Serves 4
Ingredients
2/3 cup almonds
1 bunch fresh basil
2 garlic cloves
3 Tbs. tomato paste
2/3 cup extra virgin olive oil
1 lb. ground lamb, beef, or turkey
Sea salt to taste
Avocado oil for sautéing
1 shallot, chopped
1 lb. ribbon pasta- pappardelle or malfaldine
Instructions
You don’t usually encounter the combination of fresh fruit and roasted vegetables but leave it to the multicultural Israelis to come up with this interesting and delicious side dish. Orange and purple sweet potatoes are full of antioxidants that protect the body from free radicals. They also contain 769% of the daily value (DV) of vitamin A, 65% of vitamin C, plus good amounts of potassium, manganese, copper, and niacin. Fresh figs, which practically grow wild all over Israel, are high in natural sugars, minerals, and soluble fiber. Like sweet potatoes, they’re also rich in minerals including potassium, calcium, magnesium, iron. and copper and are a good source of antioxidant vitamins A and K.
Serves 4
Ingredients
4 small sweet potatoes, scrubbed
5 Tbs. extra virgin olive oil
Juice of ½ lemon
3 Tbs. balsamic vinegar
1 ½ Tbs. superfine sugar
12 scallions halved length-wise, then cut into 1 ½-inch pieces
1 red chile, seeded and thinly sliced
6 ripe figs, quartered
5 oz. soft goat’s milk cheese (optional)
Sea salt and freshly ground pepper to taste
Instructions