Mediterranean cuisine is the collection of traditional foods and cooking methods from countries bordering the Mediterranean Sea, including Greece, Cyprus, Italy, Spain, Lebanon and Morocco.
It emphasizes extra virgin olive oil, fresh seasonal vegetables, whole grains, legumes, fish, and aromatic herbs.
Med cuisine characteristic ingredients:
Healthy fats: Extra virgin olive oil is the primary cooking fat and dressing.
Fresh produce: Abundant tomatoes, eggplants, zucchini, peppers, leafy greens, and citrus fruits.
Grains & Legumes: Wheat (as bread or pasta), rice, barley, chickpeas, and lentils.
Proteins: Frequent fish and seafood, moderate poultry and dairy (like feta and Greek yogurt), and low amounts of red meat.
Herbs & Spices: Oregano, basil, thyme, rosemary, garlic, and cumin.
Regional Variations
Southern European (Greece, Italy, Spain): Focuses on olive oil, pasta, fresh fish, tomatoes, and regional wines.
Levantine & Middle Eastern (Lebanon): Features flatbreads, rice, lamb, yogurt, and dips like hummus.
North African (Morocco): Highlights warm spices like cumin, saffron, and cinnamon used in slow-cooked tagines and couscous.
Med cuisine promotes long-term wellness through antioxidant-rich, minimally processed foods
Here is a small sample of the most popular and well recognized Mediterranean cuisine which is the Greek Mediterranean cuisine
Popular local foods include: moussaka, souvlaki, fresh seafood, and horiatiki (Greek salad) and Greek Yogurt.
Greek Yogurt: Timeless & very nutritional
Made of fresh milk curdled and then fermented by means of bacteria, yogurt has always been one of the finest products of the Greek farming tradition since the ancient times. Thick, creamy and super tasty, the Greek yogurt is made of pure sheep’s milk in small dairy units. In larger ones, they usually make yogurt with fresh cow’s milk, be it skimmed or semi-skimmed. They also add ingredients favoring health and growth for kids, or make it with strained cow’s milk (with the fat included ranging from 0%-10%) and milk cream, or even pair it with fruits and cereals as a desert to boost its nutritional capacity.
Over the past few years the Greek strained yogurt has conquered the world, marking a startling increase in sales worldwide.
Olive Oil
Greece is the world’s third largest producer of olive oil and ranks first in exports of virgin olive oil, which is the top-ranked olive oil classification category in the world. Although olive trees grow all over Greece the largest producers of olive oil are the region of Peloponnese as well as Lesvos and Crete Islands. The benefits of olive oil were known since antiquity. Homer referred to olive oil as liquid gold and Hippocrates noted its healing factors. Studies have shown that olive oil is the healthiest product among vegetable oils. It is loaded with antioxidants and protects from various diseases; making it essential for a balanced diet!
Honey
Certainly honey was the first – and for quite a while – the only sweetener Greeks had in their diet. While its importance dates back to ancient time, even nowadays, it remains the most prestigious sweetener. Honey’s nutritious values, such as minerals, vitamins, natural sugars, antioxidants etc., benefit our health and taste buds every single time we taste it!
Teas and Infusions with Herbs
A large variety of herbs grow in Greece. They are considered by locals as a natural remedy and have been used, since antiquity, mainly as pain-killers. Among the most renowned are the Greek Mountain Tea (sideritis clandestina) for its digestive, warming, tonifying and antioxidant effects as well as the Dittany (dictamon in Greek) for its spasmolytic, tonifying and anti-diabetic impact.
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