Mediterranean Crossroads

Foods of the Mediterranean have been shaped over many centuries by trade, conquest, religion and migration.  The cradle of Mediterranean cuisine was Persia (Iran) and Mesopotamia (Iraq). Mediterranean culture and foods were then developed in the middle east (Egypt, Libya, Syria, Lebanon, Jordan, Israel, Palestine) before traveling north to Crete, Turkey, the Baltics, the Greek Isles and west to Sicily, Southern Italy and Spain.  Further development came with an infusion of ideas from the Moors in North Africa (Morocco and Algeria) and spices from around the world contributed by Portugal.  The final leg came from the new world with foods including tomatoes, beans, potatoes, corn and capsicums (peppers). 

Basic and Rustic Foods

The pillars of Mediterranean cuisine are olives, olive oil, seed oil (sesame and nuts), grains and legumes, fresh veggies, fruit and seafood.  With mountainous terrain, an arid climate and scarce pasture, traditional Mediterranean foods were low in animal protein and fats.  Modern day Mediterranean meals include requisite amounts of protein including chicken, beef and pork, when permitted by religion.  Mediterranean meals are perceived as healthy, if somewhat rustic and peasant in nature. Mediterranean encompasses foods in all countries fronting on the Mediterranean Sea.  Northern France and northern Italy, however, are excluded because of their reliance on cream, butter and animal fats rather than the olive oil platform of Mediterranean cuisine.  

Protein Mix

Mediterranean items on American menus are heavily dominated by chicken, which has a 28% share of all proteins on the menu. The second leading protein in Mediterranean cuisine is Lamb (including gyros), followed by Fish, Beef and Seafood (clams, mussels, scallops, squid).  The modern day Mediterranean menu is open to all protein types, even though historic use of protein was scarce. 

   (Source MenuMine database)

Appetizers-Salads-Prepared Entrees

Relative to all other cuisines, restaurants tend to feature Mediterranean menu items more as appetizers, salads and prepared entrees. Appetizers comprise 16% of all Mediterranean cuisine menu items but only 10% of all appetizers for all other cuisines.  This means there is a 60% greater chance of a Mediterranean menu item being an appetizer than an item from all other cuisines combined.    

Little Meals-Tapas, Antipasti and Meze

With a more leisurely lifestyle and meals with several courses, people of the Mediterranean enjoy samplings or “little meals” instead of appetizers.  In Spain, they are called tapas.  In Italy, they are called antipasti (before the pasta).  In Greece and the Middle East, they are called meze.  Classic little dishes include Hummus (made from chickpeas/garbanzos, garlic, and tahini), as offered by Cosi. Einstein Bagels will even make hummus into a sandwich. Gordon Biersch offers hummus and goat cheese salad.    

Appetizers Include Lots of Dips, Bread and Veggies

Spinach & Artichoke Dip with Flatbread, Dolmades (stuffed grape leaves), Bruschetti, Hummus Dip, Feta Cheese, Baked Goat Cheese, Sea Scallops, Oven Baked Flatbread, Spinach Pie (Spanikopita), Fried Calamari, Caviar Dip, Fried Eggplant, Roasted Peppers, Grilled Artichokes and Steamed Mussels. Café Lili serves Roasted Eggplant Salad known as Baba Ghanouj.  Vie de France serves Bruschetta, a fresh baguette, with black olive tapenade, and topped with chopped plum tomatoes and garlic.  Aioli, the Keg Steakhouse and Wildfire serve Saganaki, goat cheese fried in olive oil.  Cucina Med serves stuffed grape leaves (dolmades), while Spiagga offers Tuna Tartare, presented with capers, olives on a bed of basil topped with lemon dressing.

Prepared Entrees

Classic entrees are often made with lamb, but chicken, shrimp or beef may be substituted.  In order of menuing importance, popular items are: Spinach Pie, Basmati Rice w/ Chicken, Lamb Stew, Seafood Paella, Shrimp Scampi, Moussaka (baked eggplant), Kibbeh (ground lamb or beef with bulghar wheat, onions, molded and then deep fried or grilled), Seafood Stew (bouillabaisse), Falafel (deep fried ground meat w/ onions and chickpeas), Stuffed Peppers and Lentil Stew. 

Vegetarian dishes are mainstays.  Sharazad serves a vegetarian dish of Basmati rice cooked with fresh dill and lima beans.  Greek Islands features Vegetarian Sabzi Polo, an assortment of vegetables baked in olive oil (Briami) and served with rice, potato and mixed vegetables.  Granita features Spinach Risotto with porcini mushroom broth, and spring onions, while California Café features Wild Mushroom Risotto.  A favorite at Greek Islands is Spinach Pie, (Spanakopita or layers of spinach and feta cheese baked in flaky filo dough, served with rice, potato and mixed vegetables).  Aramark Carrier features Red Vegetable Curry with coconut milk and red chili paste. 

Center of Plate Entrees

In order of menu popularity, most popular Mediterranean dishes include Grilled Lamb Chops, Braised Lamb, Chicken Kabobs, Beef Kabobs, Grilled Salmon, Mediterranean Roasted Chicken, Lamb Kabobs, Grilled Shrimp, Skewered Shrimp, Lemon Chicken Dinner, Roast Rack of Lamb.  

Salads

Everyone has heard of Greek Salad, a combination of olives, feta cheese, romaine, tomatoes, olive oil.  No less than 20 chains feature Greek Salad.  They are as varied as Pizza Chains like Little Caesar’s and Hungry Howies to midscale Italian Restaurants like Sbarro and Pizzeria Uno to Sandwich Chains like Panera Bread, Great Wrapps,  D’Angelo’s to Casual Chains like McCormick & Schmicks.  Other popular Mediterranean salads include Spinach Salad, Mediterranean Salad, Greek Chicken Salad, Tabbouleh (parsley, bulghar wheat, tomatoes, cukes and spearmint served on lettuce). 

Sandwiches

The most widely known Mediterranean sandwich is the Gyros Sandwich, which all Greek Restaurants serve.  Gyros is mainly marinated lamb with vegetables and dressings served most often in pocket bread or pita bread.  Naturally, gyros may be made with any other meat such as beef or chicken. Gyros type sandwiches are also popular in Turkey and other middle eastern countries. Chains featuring Gyros Sandwiches are Mr. Hero, Great Wraps, Miami Subs, Subway, Cousins, Champps, Applebee’s, Greek’s Pizzeria, and non commercial operations like Virginia Convalescent Home, Saint Francis Hospital and Washington State College. 

In addition to Gyros Sandwiches, other popular sandwiches include Hummus Sandwiches (generally on Pita Bread), Veggie Wraps, Roasted Chicken Sandwiches, Beef Kabob Sandwiches, Tuna Salad Sandwiches, Falafel Pita Sandwiches, Eggplant Parmigian Sandwiches, Veggie Paella Sandwiches and Chicken Pesto Sandwiches.

Soup

Soup is an important course in a Mediterranean meal.  Two of the best known soups are lentil soup, such as that offered by Yeshiva University and gazpacho, the chilled spicy tomato and vegetable soup, as served at Bice, Gallagher’s Steakhouse, or Nick’s Fishmarket.  Other popular soups include seafood soup, bean soup, leek soup, pea soup and pepper soup.

Veggies and Fruits

Vegetables---Leading vegetables used in virtually all Mediterranean cuisines include tomatoes, onions, eggplant, cucumbers, olives, spinach, asparagus, leeks, artichokes, lettuce, zucchini, green beans, mesclun, cabbage, broccoli, cauliflower, romaine, grape leaves, sweet, red and green peppers, scallions, parsley, various squashes, carrots, and zucchini.  

Fruits and Nuts---Common to the Mediterranean are olives, lemons, figs, oranges, peaches, apricots, plums, cherries, strawberries, quince, apples, pears, persimmons, pomegranates, melons, grapes and raisins, dates, figs, and of course honey.  Leading nuts: almonds, pistachio, walnuts, hazelnuts. 

Grains and Legumes---Widely used items include wheat used for bread and pasta, in addition to couscous, bulgar, lentil beans, garbanzo beans, chickpeas, cannellini beans and fava beans. Rice is popular including long grain rice and Basmati rice used in risotto, paella, and rice pilaf.  

Flavor Enhancers and Seasonings

Cooking Sauces---A wide variety of sauces are used including olive oil, garlic sauce (aioli), tomato sauce, marinara, béchamel, egg lemon sauce, garlic wine sauce, tzatziki, cucumber sauce, lamb au jus, sesame sauce, pomodoro sauce, garlic yogurt sauce, pesto sauce, roasted red pepper sauce and seafood sauce. 

Dipping Sauces---Use with bread, veggies and fried seafood, popular dipping sauces include hummus, marinara, spinach and artichoke dip, cocktail sauce, tartar sauce, sour cream, au jus, butter sauce, cucumber dill sauce, garlic spread yogurt, cucumber dip, tamarind sauce, tahini dip, sun-dried tomato spread, mint jelly sauce, lemon butter and feta pine nut spread. 

Cheeses and Yogurt---Feta (goat cheese), pecorino, parmigiano, mozzarella, provolone, gorgonzola, bleu, kasseri, kafalogravia, cambozola, chevre and manchego.  Yogurt, by the way, is most often used as an ingredient rather than as a snack or drink or dessert by itself.     

Dressings---Greek dressing, extra virgin olive oil, balsamic vinaigrette, cucumber dressing, yogurt dressing, honey mustard, olive oil & lemon, feta cheese dressing, pesto mayo, herb vinaigrette, mint yogurt sauce, dill yogurt dressing.

Mediterranean Seasonings---The region is known for its spices and herbs, including garlic, lemon zest, basil, rosemary, saffron, oregano, thyme, bay leaves (laurel), sumac, paprika, mahleb (seeds from black cherries), capers, pine nuts, cumin and cinnamon.

Bottom Line---If you are looking for ways to add variety at low cost, and you want healthy overtones to boot, Mediterranean cuisine is a natural.