 In recent weeks, however, the Mediterranean diet has received a further boost from the finding of a number of medical studies, worldwide. These include an Italian study, published on August 4th 2004, which revealed that a “Mediterranean diet, based on fish, vegetables, fruit, olive oil and a glass of wine at meals, can cut the risk of heart attacks by half”.
Such statistics, of course, make pleasant reading; and nothing could be more gratifying for those passionate foodies who are already converted to the delights of Mediterranean style cuisine with its huge diversity of flavours and textures, not to mention the feel good factor and social ambience associated with dining Mediterranean style.
So, what exactly is Mediterranean cuisine?
Defining Mediterranean cuisine is not that simple, largely because it derives not from a single country but from several different cultures and regions bordering the Mediterranean sea and further afield. It is an eclectic cuisine embracing influences from North Africa, the Eastern Mediterranean - Greece, Turkey, Cyprus, Egypt, Israel, Lebanon and Syria and Southern European - Italy, France, Spain and beyond.
Modern Mediterranean cooking – the essential healthy ingredients:
Fresh vegetables and fruits, rich in phyto-nutrients (plant derived) e.g. leafy greens, cucumbers, tomatoes, green beans, peppers, chillies, onions, olives, citrus fruits, including lemons and limes, etc. The greater the concentration of different colours in one dish, the better, apparently, the health benefits.
Aromatic herbs and spices, herbs are central to Southern Mediterranean cuisine, whereas spices tend to dominate North African cooking. Basil, oregano, coriander, marjoram, mint, dill, parsley, cumin, mixed spices, and sweet paprika are all vital ingredients in Mediterranean dishes.
Olive oil, containing monounsaturated fatty acids and rich in nutrients, is generally used as a substitute for butter and hydrogenated fats. Olive oil is recognised for its role in preventing coronary disease.
Fish and shellfish, rich in essential fatty acids and protein are key ingredients in a Mediterranean-type diet.
Dairy produce, low in saturated fats, yoghurts and regional cheeses produced mainly from goats’ or sheep’s rather than cows’ milk.
Meats, especially free range chicken and home-reared lamb and pork. Beef, although commonplace, is not a main staple of a Mediterranean diet.
Nuts, whole grains, pulses, dried and preserved fruits are also central to Mediterranean cooking, particularly in dishes with a Moroccan flavour.
Mediterranean menus - current trends:
At a recent UK Skills for Chefs Conference, an entire session was allocated to modern Mediterranean cuisine. Here, chefs George Kyprianou and Antonis Nicolau, both Cypriots, encouraged delegates to look “beyond the boundaries of the traditional meze”. They also provided a unique insight into the modern Mediterranean diet, which ideally “should only feature meat once or twice a month”. Dishes demonstrated during the session included: seared king prawns with fried halloumi cheese; lentil ragout with seared red mullet; herbed, crusted loin of lamb with grilled vegetables; and soft cheese anarni with carob syrup honey.
For a taste of Mediterranean cooking, the following London establishments offer authentic fare in a relaxed, inviting setting:
AKA: 18 West Central Street, London, WC1A 1JJ
Aroma: 30 Church Road, Worcester Park, Surrey, KT4 7RA
Base: 70/71 Hampstead High Street, London, NW3 1QP
Bistro 1: 33 Southampton Street, London, WC2 7HE
Blue Legume: 101 Stoke Newington Church Street, London, N16 0UD
Café On The Green: 122 Golders Green Road, London, NW11 8HB
Cantina Vinopolis: 1 Bank End, London, SE1 9BU
Carlos: 201 Upper Richmond Road, London SW14 8QT
Citronelle: The Lowndes Hotel, 20 Lowndes Street, London, SW1X 9ES
Coopers Arms: 87 Flood Street, Chelsea, London SW3 5TB
Dover Street: 8/10 Dover Street, Mayfair, London W1S 4LQ
Gabys: 30 Charing Cross Road, London, WC2H 0DE
Garangers: 114/115 Crawford Street, Marylebone, London, W1H 2TQ
Finally, for those lingering curmudgeons who insist that healthy eating means bland and boring and that Mediterranean dishes lack substance, a visit to any decent restaurant that serves Mediterranean food will soon set them straight. The fact remains that aficionados of this win-win style cuisine feel no reason to justify their choice; it’s as simple as that.
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