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| Mediterranean bliss | |||
Set your kitchen alight this Olympics with some tasty Mediterranean cooking. |
The ancient countries along the Mediterranean didn't only give rise to most of the characteristic civilisations of modern times, but also played an important role in shaping cuisines that are praised and enjoyed worldwide today.
Over the ages, the region was ruled by various empires and every time a new colony was declared, foreign food knowledge and local cuisine customs came into a state of flux. These constant influences culminated in a wonderful mixture of Phoenician, Roman, Turkish and Venetian dishes that serve today under the new collective name of Mediterranean cuisine.
Consequently it's not easy to define Mediterranean cuisine. The countries of North Africa (Morocco in particular) are known for their extravagant use of spices such as cinnamon, turmeric and ginger and thus a combination of sweet, savoury and sour is often present in the same recipe. Egypt, Greece, Israel, Lebanon, Syria and Turkey (grouped together as eastern Mediterranean) and the countries of southern Europe (Italy, France and Spain) love using wine and herbs in their dishes.
But there are a few characteristics that hold true throughout the regions and at the top of this list is the impossibility to separate food and hospitality in the Mediterranean. The people are passionate about life and it is as if their emotions get drizzled over the seafood they grill, steamed into the chickpea meal and knead into the kisra bread with which guests sop up the sauce once they've cleaned their plates.
The flavours are robust and clear and never to be dulled by complicated sauces and heavy dollops of cream or butter. The region's gentle winter-rainfall climate provides the perfect condition for growing veggies and fruit in abundance. Brinjals, peppers, mushrooms, beans, artichokes and squashes are common, along with onions, garlic, tomatoes and, of course, olive oil.
Research has proven that following a Mediterranean diet that is rich in vegetables, grains and olive oil can lower one's blood pressure, thus preventing blood clots, strokes and heart problems. This goes along with your intake of saturated fat and processed food (which contains a lot of salt).
The basic goal of a Mediterranean diet is to replace high protein, saturated fats, animal fats and refined sugars with more simple fare found on the tables of the rural communities in Greece, Spain, Lebanon and Algeria. The easiest way of following this guideline, is never to eat more than two portions of eggs, poultry or fish, while red meat should be limited to just a few times a month. Low-fat milk products, olive oil, fresh vegetables, fruits, dry beans, nuts, grains and potatoes should be consumed on a daily bases. Sticking to this diet will provide you with protective nutrients such as antioxidants and monounsaturated and polyunsaturated fatty acids.
Take for instance this very easy grilled chicken dish. All you need are two whole small chickens, 100 ml of olive oil, the juice of three lemons, six crushed garlic cloves, salt and freshly ground black pepper and 45 ml chopped fresh parsley.
Cut each chicken in half down the breast and backbone. Mix oil, lemon juice, garlic and pepper and rub into the surface of the chickens, slipping some under the skin. Leave it to marinate for a couple of hours. Then grill the chickens, skin side down for about 15 minutes or until nicely browned. Turn, sprinkle with salt and brush with marinade. Cook for a further 15 minutes, turn again and cook for the final 5 minutes. Lightly sprinkle them with parsley and serve with pita breads and some Greek yoghurt.
As long as you keep it fresh, simple and pleasant to both the eye and the palate, your guests will definitely shatter their plates on the floor and ask for more!
| story from Food24 | |
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