Mediterranean food
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Transcript of Mediterranean food
MEDITERRANEAN FOODBy Marie Sukkar (group 3)
OVERVIEW
Mediterranean cuisine involves dishes that originate from cultures adjacent to the Mediterranean sea such as France, Greece, Italy, Spain and many other countries that surround the Mediterranean sea. (Mediterranean Cuisine 2014).
Mediterranean food is enriched with fruit, healthy fats, vegetables, cereals, legumes and fish instead of red meat.
A vast amount of people undertake the Mediterranean diet which involves eating foods from the cultures that surround the Mediterranean sea in order to combat the risk of developing heart diseases and to increase the overall health of a person.
RECIPES
There are a range of Mediterranean recipes originating from cultures that surround the Mediterranean sea. One of the most popular origins that these recipes are based on is from Greece and is well known to have the most delicious foods and the most healthiest.
Some recipes include:Griddled chicken with quinoa Greek saladMediterranean potato saladMediterranean feta salad with pomegranate salad
GRIDDLED CHICKEN WITH QUINOA GREEK SALAD
Ingredients 225g quinoa
25g butter
1 red chilli, chopped in little pieces
1 crushed garlic clove
400g chicken mini fillets
1½ tbsp. extra-virgin olive oil
300g Cherri tomatoes, finely chopped
handful pitted black kalamata olives
1 red onion, finely chopped
100g feta cheese, crumbled
small bunch mint leaves, chopped
juice and zest ½ lemon
Method
• Cook thoroughly the quinoa using the instructions that are
followed on the packet, followed by rinsing the quinoa with
cold water
• Using a bowl, mix well the butter, chilli and garlic in order to
form a paste.
• Add chicken fillet with 2 tblsp. Of olive oil and sprinkle some
seasoning.
• Then place a hot griddled pan and thoroughly cook for 3-4
minutes on each side. After cooked, place aside on a plate
• Grab a bowl and mix the tomatoes, olves, onion, feta and
mint together. After pour in the olive oil, lemon juice and
zest and serve ontop of the chicken or on the side.
Source: (Griddled chicken with quinoa Greek salad 2012).
GRIDDLED CHICKEN WITH QUINOA GREEK SALAD
Source: (Griddled chicken with quinoa Greek salad 2012).
MEDITERRANEAN POTATO SALAD
Ingredients
1 tbsp olive oil
1 small onion, sliced thinned
1 crushed garlic clove
1 tsp oregano, fresh
½ x 400g can cherry tomatoes
100g roasted red peppers
300g halved potatoes
25g sliced black olives
handful of torn basil leaves
Method• Heat oil in sauce pan and place the
onion• Cook onion for 5-10 minutes until the
onion goes soft• Add garlic and oregano and cook for
around one minute• Then add the tomatoes, peppers and
cook it for around ten minutes• In a separate pan, boil the potatoes in
salty water for 10-15 minutes and once ready, drain and mix with the sauce and sprinkle with oregano and olives for the finishing touches
Source: (Mediterranean potato salad 2012).
MEDITERRANEAN POTATO SALAD
Source: (Mediterranean potato salad 2012).
INGREDIENTS
Mediterranean food is enriched with wholesome fruits, vegetables, legumes, nuts, seafood, grains, whole grains and healthy oils
Ingredients are influenced by many cultures such as Turkey, Greece and Spain as well as Middle-eastern which form the basis of the Mediterranean cuisine
Most meals are typically served with red wine to accompany the food.
Throughout the cooking process, Mediterranean foods use varies herbs and spices in order to create flavour and taste. Some common spices include; All spice Anice seed Annatto seed
INGREDIENTS & HEALTH BENEFITS
One of the most popular used ingredient in Italian cuisine is Broccoli Rabe.
Broccoli Rabe comes from the family of cabbage and is high in nutrients, vitamin C, potassium and is used to help combat against cancer.
Another important ingredient used in Mediterranean cuisine is Chickpeas. Chickpeas is high in protein, high in calcium and iron. Studies have proven that chickpeas assist in maintaining diabetes, reduced the risk of having heart diseases and prevent the risk of cancer
Couscous are grains and are one of the main ingredients in the Mediterranean diet which is used a lot in salads. Couscous is high in magnesium, Vitamin E and fibre and studies have suggested that it assists reducing the risk of heart disease and diabetes.
Egg plant is used commonly in dishes when meat is not present. Egg plant is high in fibre and potassium and contains properties that reduces the rate of developing cancer
(9 Healthy Foods from the Mediterranean Diet 2013)
HEALTH BENEFITS
One of the main reasons many people adopt the Mediterranean diet is due to the benefits that the healthy ingredients provide. Some of these benefits include: Reduced blood pressure – Mediterranean cuisine doesn’t consist of a lot of salt
which mean that it helps individuals not attain high blood pressure Lower cholesterol Lower risk in developing cancer Combat obesity – Mediterranean cuisine involves the use of ingredients that are
healthy and enriched in nutrients and fibres which combat gaining weight Reduce rate of developing heart disease – since the Mediterranean cuisine
discourages the use of processed food , heavy fats and red meat which are related to heart disease and heart failure.
Reduces risk of developing type 2 diabetes – Mediterranean cuisine doesn’t involve the use of sugar but instead, fibre which provides a lot of health benefits and combats developing diabetes.
MEDITERRANEAN DIET PYRAMID
Source: (Willacy 2013)
ORIGINS
The Mediterranean cuisine is enriched with culture, flavours, spices and aromas which are influenced from the various cultures that surround the Mediterranean seas.
“The origin of the Mediterranean Cuisine dates back to ancient Egypt, a civilization that developed between 3000 BC and fourth centuries A.D” (Saitta 2013)
The Mediterranean culture was one of the first cultures to advocate the horticulture of cereals such as wheat, millet, barley and rye. Legumes, breads and onion were the standard ingredients and the basis for the Egyptians.In addition; oil, bread and wine were the basis of Greek cuisine which then formed the basis of other cultures cuisine such as Italian and spanish, Saitta (2013).
With the discoveries of more countries, many cultures adapted the flavours, spices and ingredients that formed the basis of many cultures and from then developed the recipes of the Mediterranean cuisine
ORIGINS (MAP)
Within these countries that border the Mediterranean sea, cultures, food, abundance and aromas were exchanged and influenced in forming the Mediterranean cuisine today.
Source: (Mediterranean Sea 2013).
REFERENCES
Kenny, T 2011, Mediterranean Diet - Summary & Chart, viewed 01 May 2014, http://www.patient.co.uk/health/mediterranean-diet-summary-chart
Mediterranean cooking 2013, viewed 01 May 2014, http://www.frontiercoop.com/learn/cuisine_mediterranean.php
9 Healthy Foods from the Mediterranean Diet 2013, viewed 01 May 2014, http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/healthy_foods_of_the_mediterranean_diet?page=4
Jackson, C 2013, Health Benefits of the Mediterranean Diet, viewed 02 May 2014, http://www.patient.co.uk/health/health-benefits-of-the-mediterranean-diet
Saitta, F 2013, The Mediterranean Cuisine – The History of a Common Origin, viewed 02 May 2014, http://italianmasterchef.com/the-mediterranean-cuisine-the-history-of-a-common-origin
Mediterranean Sea 2013, viewed 02 May 2014, http://www.yourchildlearns.com/online-atlas/mediterranean-map.htm
Mediterranean Cuisine 2014, viewed 03 May 2014, http://en.wikipedia.org/wiki/Mediterranean_cuisine
Griddled chicken with quinoa Greek salad 2012, viewed 03 May 2014, http://www.bbcgoodfood.com/recipes/2196639/griddled-chicken-with-quinoa-greek-salad
Mediterranean Potato Salad 2012, viewed 04 May 2014, http://www.bbcgoodfood.com/recipes/2249640/mediterranean-potato-salad