Different Ingredients

Olive oil - Olive oil has been the most distinguishing element of Mediterranean cooking for thousands of years and it is the main ingredient in dressings, frying, baking, stir-fries and marinades for both fish and meat. It is used as a principal fat, replacing other saturated fats and oils. Olive oil is high in monounsaturated fats (the "good" fats) and high in anti-oxidants. Highly recommended by health experts, as it does not encourage the deposit of cholesterol to the same extent, as do saturated fats. Anti-oxidants are beneficial to the coronary arteries, and have been found to reduce the risk of developing breast and bowel cancers in both men and women alike. Although nutritionists discourage the consumption of too much of any one type of fat, the fats found in olive oil are easily digested and metabolized more efficiently than other fats.

Olives - Olives have been served as Mediterranean appetizers or as part of a salad for millennia. Green olives are often stuffed with peppers, almonds or anchovies, while black olives may be bottled in olive oil with seasonings. Olives of different varieties are used in numerous Mediterranean dishes to add a distinct familiar-tasting flavour.

Onions - Onions are always used in Mediterranean dishes to enhance the flavours of oil. An invaluable ingredient they can be eaten raw as a vegetable or cooked and added to stews and casseroles. Spring onions, leeks, and shallots are used in various Mediterranean regions.

Garlic - Purple-skinned garlic, often referred to as Italian garlic, is the most widely used type of garlic in the Mediterranean. Garlic produces a pleasant flavour and aroma when sautéed in oil. Garlic may be roasted or crushed, depending on the dish. Many health benefits have been associated with garlic and it is often consumed in capsule form. Research indicates that garlic can increase HDL-cholesterol (which is beneficial) while decreasing harmful LDL-cholesterol.

Fish, poultry and meat - Fish often substitutes meat and poultry in the Mediterranean diet. Eating red meat sparingly seems to also increase health by lowering cholesterol. Many different types of fish are used, varying from steak fish to shellfish all of which can be prepared in many delightful ways. Eating fish three times a week, especially oily fish like mackerel, herring, tuna and salmon gives you a good source of essential fatty acids which may protect against heart disease.

Tomatoes - Tomatoes constitute the basis of the Mediterranean diet. Sunblest and rich in flavour they are prepared in various ways - sun-dried, pureed, stuffed, or together with garlic and onion made into the most universal sauce. Today, tomatoes are an invaluable store cupboard ingredient and are a staple food in our diet.

Fresh Herbs - Mediterranean cooking makes use of a vast array of fresh herbs to provide extraordinary flavour and aroma to any dish. Many herbs are found throughout, the most commonly used being basil, bay leaves, chives, coriander, fennel, mint, oregano, parsley, rosemary, sage, and thyme.

Bread, pasta, rice, potatoes and cereals - Bread is perhaps the most fundamental part of the Mediterranean diet. Many different types of bread can be found throughout the Mediterranean, from pitta bread to Italian ciabatta. It is an important staple and always accompanies any meal.

Dough is used to create a variety of foodstuffs, including various types of pasta. Pasta should contribute a substantial amount of the daily calorie requirements. Every 100 grams of pasta provides only 350 calorie out of the daily 2,400 calories that a healthy adult requires. By combining pasta with sources of animal or vegetable protein, it becomes a nutritionally complete food, and can become an entire meal.

Bread, potatoes, pasta, rice and other cereals are filling but not fattening and should contribute half the calories of the diet. They should form the largest part of the main course dish together with a wide variety of vegetables, and smaller quantities of meat, poultry or fish.

Cheese and yogurt - Dairy products, including low-fat varieties, are a very good source of protein, vitamins and minerals, especially calcium, which is needed for healthy bones and teeth. Cheeses of the Mediterranean are most commonly made from cow's, sheep's and goat's milk. Some of the more popular varieties are mozzarella, feta, mascarpone, Parmesan, and pecorino. Although yogurt is readily associated with Middle Eastern cuisine, it is used as a marinade, a dip or added to soups and stews.

Fruit, vegetables, pulses and nuts - A diet rich in fruit and vegetables (particularly raw or steamed vegetables) protects against cancers, especially those of the digestive and respiratory tracts and hormone-related cancers. Eat at least five portions a day, including seeds, pulses and nuts, which are all good sources of essential fatty acids and soluble fibre. Fruit and green leafy vegetables are a good source of soluble fibre, vitamin C and folic acid. Yellow, orange and red fruits and vegetables contain vitamins A, C, E, beta-carotene and other antioxidants that protect against heart disease.

The variety of taste and texture, the bright colourful fruits, vegetables and pulses, the discovery of fish as an exciting and tasty alternative to meat makes the Mediterranean diet easy and satisfying to follow. As a further bonus, a glass or two of wine, particularly red wine, with meals also reduces the risk of heart diseases and cancer as well as making this diet a pleasure to follow.

So pass the wine everybody!