Adams Media - Mediterranean: 50 Essential Recipes for Todays Busy Cook

Avon, Massachusetts

The Mediterranean region is known for its beauty, diversity, the variety of fish that come from the sea, and the diet that takes its name from the region. The region encompasses the countries that ring the Mediterranean Sea. On the north side of the sea are Albania, Bosnia-Herzegovina, France, Greece, Italy, Malta, Monaco, Serbia, Slovenia, and Spain. The southern part of the region includes Algeria, Cyprus, Egypt, Israel, Lebanon, Morocco, Libya, Palestinian Authority, Syria, Tunisia, and Turkey. Despite the wide range of countries that comprise the Mediterranean region, when the Mediterranean diet is referenced the most common countries discussed include Spain, southern France, Italy, Greece, the isle of Crete, and the Middle East. When reviewing the diets in these countries there are differences in what constitutes the Mediterranean diet, but the common factors are the same: a focus on whole grains, fruits, vegetables, and fish.

The Mediterranean diet has been enjoyed for centuries, but within the last sixty years it has been the subject of much interest. People in the southern Mediterranean countries tend to have less heart disease, even though they consume more fat than many dietary guidelines recommend. In addition, a core element of diet in many of the Mediterranean countries is the consumption of wine. These two factors together seem to contradict the concept of healthful eating, but for people in the Mediterranean they are a part of life. Another factor that characterizes the diet is the use of oils, nuts, and seeds. The use of oils, in place of animal fats, seems to provide not only more healthy fats but also provides a variety of phytonutrients, which help in the prevention of disease.

Understanding the role of diet in the health of the Mediterranean people has been a topic of much research with studies looking at components of the diet; is it the fruits and vegetables, the wine, or is it the total diet? These questions still perplex researchers, and have caused other researchers to look at the overall lifestyle as a contributor to health. People in the Mediterranean region spend more time walking, tending to gardens, and biking for recreation and transportation, so this movement could also be a factor in the health of the region.

As you embark on this journey into healthier eating, enjoy these fifty recipes that involve the very ingredients and cooking styles that make the Mediterranean diet so healthy and delicious. Enjoy! Bon Apptit! Buen Appetito!

If youd like to explore Mediterranean diet and cooking in more detail, check out The Everything Mediterranean Diet Book , available in both print (ISBN 978-1-4405-0674-1) and eBook (ISBN 978-1-4405-0675-8) formats, and The Everything Mediterranean Cookbook , (print ISBN 978-1-58062-869-3; eBook ISBN 978-1-60550-543-5).

Creamy Sweet Risotto

Sweet and wonderful. This sweet version of the classic risotto can also be used for a dessert.

Serves 6

Ingredients

1 teaspoon clarified butter

1 teaspoon olive oil

1 cup Arborio rice

cup white grape juice

2 cups skim milk

cup shredded coconut

cup raisins or dried currants

3 teaspoons honey

1. Heat a large saut pan to medium temperature, then add the butter and oil. Using a wooden spoon, stir in the rice. Add the juice, stirring until completely incorporated. Add the skim milk cup at a time, stirring constantly. Make certain that each cup is fully incorporated before adding the next.
2. When the rice is completely cooked, add the coconut. Serve in bowls or on plates, sprinkled with raisins and drizzled with honey.

Fruit-Stuffed French Toast

The rich eggy flavor of challah creates the rich profile of this dish.

Serves 6

Ingredients

teaspoon olive oil

3 small to medium loaves challah bread

1 pint seasonal fresh fruit

2 whole eggs

4 egg whites

cup skim milk

1 cup orange juice

cup nonfat plain yogurt

cup confectioners sugar

1. Preheat oven to 375. Grease a baking sheet with the oil.
2. Slice the bread into thick (2- to 3-inch) slices with a serrated knife at a severe angle to form long bias slices (a medium-large loaf of challah will yield 3 thick bias slices). Cut a slit into the bottom crust to form a pocket.
3. Peel the fruit if necessary, then dice into large pieces and fill the pockets in the bread. Press the pocket closed.
4. In a large mixing bowl, beat the eggs and egg whites, then add the milk. Dip the bread into the egg mixture, letting it fully absorb the mixture. Place the bread on the prepared baking sheet. Bake for 10 minutes on 1 side, flip, and bake 10 minutes more.
5. While the bread is baking, pour the orange juice in small saucepan; boil until reduced by half and the mixture becomes syrupy. Remove the French toast from the oven, and cut in half diagonally. Serve each with dollop of yogurt, a drizzle of juice, and a sprinkling of sugar.

Mediterranean Omelet

Omelets in the Mediterranean are light and fluffy; they are not made on a grill.

Serves 6

Ingredients

2 whole eggs

6 egg whites

cup plain nonfat yogurt

teaspoon extra-virgin olive oil

2 ounces pancetta (sliced paper-thin) or lean ham

3 ounces cheese (Swiss or any other), shredded

bunch fresh parsley, chopped

Fresh-cracked black pepper, to taste

1. In medium-size bowl, beat the eggs and egg whites, then whisk in the yogurt. Heat half of the oil to medium temperature in a saut pan. Quickly saut the pancetta, then remove and drain on paper towel.
2. Heat the remaining oil to medium temperature in a large saut pan. Pour in the egg mixture, then sprinkle in the pancetta and cheese. Stir once only. Continuously move the pan over the heat, using a spatula to push the edges inward slightly to allow the egg mixture to pour outward and solidify. When the mixture is mostly solidified, use a spatula to fold it in half.
3. Cover and finish cooking on the stovetop on low heat or uncovered in a 350-oven for approximately 5 minutes. Sprinkle with parsley and black pepper and serve.

Season the Pan

When making omelets, always make sure your pan is properly seasoned. A properly seasoned pan is worth its weight in gold. To season, coat the pan with oil and put it in a warm oven or cover the surface generously with salt and then wipe clean.

Israeli Couscous with Dried-Fruit Chutney

Quick and easy to prepare, this sweet version can also be used as a side dish for a spicy entre.

Serves 6

Ingredients

For the chutney:

cup medium-diced dried dates

cup medium-diced dried figs

cup medium-diced dried currants

cup slivered almonds

cup strawberry jam

For the couscous:

2 cups fresh orange juice

2 cups water