How to Cook Mediterranean Food

The concept of "Mediterranean food" actually refers to the cuisine styles of several regions near the Mediterranean Sea: France, Greece, Spain and parts of Italy. Each region is known for different specialties and flavors, and there's no one way to cook Mediterranean food. However, all the regions share one healthful habit — a diet based on fresh food that's raised, harvested and caught locally. To begin your exploration with Mediterranean cuisine, buy your groceries the way the Mediterraneans do: Visit a farmers market and select an abundance of fresh produce.

Step 1

Bake, grill, roast or saute foods in a small amount of olive or canola oil instead of frying them in saturated fats such as butter. Mediterranean cooking rarely uses butter or other dairy products, opting instead for the lighter flavor of high-quality unsaturated oils.

Step 2

Rely on legumes, fish and poultry to provide most of the protein in your diet. People living in the Mediterranean region rarely eat beef. Fresh fish is eaten frequently, and vegetarian meals based on beans, lentils and whole grains are common.

Step 3

Prepare foods simply and serve them without heavy sauces or gravies. Make food flavorful by experimenting with the herbs and spices that are used in the different Mediterranean regions. For instance, use oregano, capers and mint for a Greek-inspired meal or garlic, flat parsley and basil for an Italian creation.

Step 4

Use olive oil as a condiment. Try flavored oils and gourmet blends; drizzle your favorites over vegetables or whole-grain bread. Olive oil is a staple in Mediterranean cooking.

Step 5

Prepare more vegetables, whole grains, nuts and fruits than other foods. Roast or saute vegetables and serve them with brown rice, quinoa, cracked wheat or millet. Serve fresh fruit for dessert instead of heavy pastries or dairy-based treats. Snack on nuts and raw vegetables instead of packaged foods.

TIPS AND WARNINGS

• Enjoy a glass of red wine as you prepare a Mediterranean meal. Red wine is an important element in Mediterranean cuisine and has been found to reduce the risk of heart disease. If alcohol is contraindicated for your best health, lift a glass of pomegranate or red grape juice instead — both are good sources of antioxidants.