The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. The Mediterranean countries utilize many of the same ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and about the countries of Portugal, Spain, France and Italy. This series continues with the country of Greece.
Before it became known as a “Blue Zone”—a region of the world where people tend to live unusually long and healthy lives—the island of Ikaria, Greece, was unknown to most Americans. Ikaria is where the majority of the people live to be well into their 90’s.
In the past few years, Ikaria has received considerable attention from scientists and journalists who want to learn the secrets of its long-living residents. Food clearly plays a large role in the Ikarians’ longevity: The Mediterranean diet they follow has been linked to lower rates of cancer, obesity, Alzheimer’s disease, and—most recently—heart disease. Although, we, Americans, can’t adopt all aspects of the Greek-island lifestyle, we can incorporate some of the eating patterns and dietary traditions practiced there. And, the best part of “eating like a Greek” is that the food is delicious.
Ikarians regularly dine on potatoes, greens, olives and seasonal vegetables. Vegetables are a big part of every meal and they are prepared in a healthy way—served raw in a salad or roasted with olive oil, rather than fried.
The majority of people in Greece eat a salad as an appetizer before the main course. This way, their appetite is significantly reduced by healthy ingredients.
Shellfish and fish are abundant in their cuisine, all of which tastes great over pasta with lemon and olive oil or in a souvlaki-style flatbread wrap with vegetables. Ikarians also eat smarter snacks—like raw vegetables and protein-rich dips made from Greek yogurt, beans or lentils.
Ikarians typically have a late morning breakfast comprised of goat’s milk, yogurt and or cheese, fruit, herbal tea or coffee, whole grain bread and local honey. At lunch, salads made of beans, legumes and potatoes, along with cooked fresh garden vegetables are standard fare and prepared with generous amounts of olive oil. Locally-caught fish may also be served and Ikarian red wine typically accompanies the meal. Meat is eaten just a few times per month. Ikarians eat a late lunch and it is usually followed by an afternoon nap, a practice that many Ikarians still follow and which results in a restful and stress free rest of the day. Quiet leisurely late afternoons and a heart-healthy routine greatly reduces the risk for heart disease. A light dinner of bread, olives, vegetables and wine is followed by evening visits with neighbors before bedtime.
Ikaria is the Mediterranean Diet in all its aspects, including the ways in which locally produced fresh, seasonal, home-cooked food and community are all integrated in ways that support physical, emotional/ mental health, relationships and the environment.
“Eat Like a Greek”
Greek Lentil Soup
Recipe and photo by Chef Diane Kochilas
- 2 large red onions, coarsely chopped, about 2 cups (500 mL)
- Salt, to taste
- 2 medium garlic cloves, peeled and minced
- 1 pound (500 g) small brown lentils
- 1/2 cup (125 mL) chopped or pureed tomatoes
- 4 fresh sage leaves
- 2 sprigs dried oregano
- 2 bay leaves
- 1 fresh or dried whole chile pepper or crushed red pepper flakes to taste
- 1/2 cup (125 mL) extra virgin Greek olive oil
- 1/4 cup (60 mL) red wine vinegar
- Raw red or white onion for serving
Coarsely chop one of the onions. Place in a large, heavy pot, sprinkle with a little salt and cook, covered, over very low heat until tender, about 6-8 minutes. Add the minced garlic and stir.
Rinse the lentils in a colander. Add the lentils, tomatoes, sage, oregano, bay leaf and chile pepper to the pot, and toss all together for a few minutes over low heat.
Pour in enough water to cover the contents of the pot by 3 inches. Raise heat to medium, bring to a boil, reduce heat to low and simmer, partially covered, for one hour, or until very tender.
Season to taste with salt. Pour in the olive oil and vinegar just before serving.
To serve: Remove the bay leaf, oregano and sage leaves and discard. Slice the remaining onion. Sprinkle a few onion slices over the top of each soup portion. Drizzle in additional olive oil and vinegar if desired.
Briam – Baked Vegetables in Olive Oil (Island of Ikaria-Greece)
FOODS OF CRETE COOKBOOK, recipe and photo by Chef Bill Bradley, R.D.
Briam is an oven baked dish of fresh vegetables, herbs, olive oil, and an optional feta cheese. It is one of the most classic dishes of Greece.
- 2 small or 1 large eggplant, cut into large, thick strips
- 4 small or 2 large potatoes, peeled and cut into large pieces
- 3-4 small zucchini, ends cut off and cut into large pieces
- 2 onions, cut in half
- 1 red bell pepper, cut into large pieces
- 1 orange bell pepper, cut into large pieces
- 2 tomatoes, chopped
- 1 bunch dill, stems removed and chopped
- 1/2 cup extra virgin olive oil
- 1 teaspoon salt
- 1 cup feta, crumbled
Preheat oven to 400 degrees F.
In a large Dutch oven or baking dish, mix together all the ingredients except the feta cheese. Cover with a lid or aluminum foil.
Bake for 1 hour and stir. Re-cover and bake for another hour. Remove the baking dish from the oven, stir in the feta cheese and serve immediately.
Rosemary and Olive Focaccia
FOODS OF CRETE COOKBOOK, recipe and photo by Koula Barydakis
- 4 1/2 cups all-purpose flour
- 2 tablespoons dry yeast
- 1 tablespoon oregano
- 1 tablespoon sugar
- 2 teaspoons salt
- 1/3 cup extra virgin olive oil
- 2 cups warm water
- 2/3 cups Kalamata olives, pitted
- 2 tablespoons dried or fresh rosemary, chopped
Preheat oven to 350 degrees F.
Mix flour, yeast, oregano, sugar, salt, olive oil and water in a bowl. Knead until the dough is soft (at least 5 minutes).
Cover with a warm, moist towel and put in a warm place until the dough has doubled in size (about an hour).
Spread dough on a baking (cookie) tray, pressing lightly so that it is flat and even.
Oil the dough. Make little cavities throughout the top of the dough by pressing down with your fingers.
Place olives and rosemary in the cavities.
Bake at 350 degrees F for 1 hour. Serve hot.
Chicken Salad Greek Style
Recipe and photo from GAEA.
- 2 skinless, boneless chicken breasts
- 1 tablespoon extra virgin olive oil
- 1/2 cup bite-sized broccoli ﬂorets
- 2 small fennel bulbs, thinly sliced
- 1 orange, segmented
- 6 cherry tomatoes, halved
- 1 avocado, sliced
- Salt and freshly ground pepper to taste
- 2 tablespoons plain Greek yogurt
- 2 tablespoons balsamic vinegar
- 1 tablespoon extra virgin olive oil
- 1 tablespoon chopped chives
Using a rolling pin, glass jar or mallet, pound and ﬂatten the chicken breasts to an even thickness. Season all sides with salt and pepper.
Heat olive oil in a skillet over medium heat. Once heated, sauté the chicken breasts until golden brown, about 1 minute each side.
Reduce heat to low and cover for 10 minutes. Remove the skillet from the heat and let the chicken rest, covered, for an additional 10 minutes.
Bring a small pot of water to a boil. Add the broccoli ﬂorets and cook until slightly softened, about 1 minute.
Place the fennel, oranges, cherry tomatoes and avocado to a large salad bowl.
Mix all of the dressing ingredients together. Season to taste with salt and pepper.
Add the chicken slices to the salad bowl. Drizzle dressing on top and gently toss all of the ingredients together. Serve.
Baked Seafood Orzo with Kalamata Olives
Recipe and photo by Chef Diane Kochilas
Orzo is one of the most popular Greek pasta shapes. In Greek, it’s called kritharaki.
- 1 pound orzo
- 1/2 cup extra virgin Greek olive oil
- 1 large red onion, finely chopped
- 4 garlic cloves, minced
- 3 cups chopped tomatoes (good quality canned are also fine)
- Pinch of hot sauce or hot pepper flakes
- 1/2 cup white wine, plus one cup if using whole, unshelled mussels
- 2/3 cup pitted Kalamata olives
- 2 pounds mussels in their shell, or 2 ½ cups shelled, frozen mussels, defrosted
- 2 cups cleaned, shelled small fresh or frozen and defrosted shrimp
- 1/2 cup chopped fresh oregano
- 1/2 chop chopped fresh parsley
Preheat oven to 350F / 175C.
Bring a pot of water to a rolling boil and salt generously. Add the orzo and simmer until al dente. It should be a little underdone.
Drain, transfer back to the hot pot and toss with 2 tablespoons olive oil.
While the orzo is boiling start the sauce:
Heat 3 tablespoons olive oil in a large, wide pot or deep skillet and cook the onion over medium heat until wilted and translucent, about 8 minutes. Stir occasionally.
Add 3 of the 4 chopped garlic cloves and stir.
Pour in the tomatoes. Bring to a boil and add the wine. Simmer until the alcohol has cooked off.
Add 1 cup of hot water, the star anise and hot sauce or hot pepper flakes, and season with salt and pepper.
Cook the sauce over medium heat for 15 minutes, until slightly thickened. Add the olives to the sauce five minutes before removing the pan from the heat.
While the sauce is simmering, prepare the seafood:
If using mussels in the shell, make sure they are cleaned and well-washed.
Steam them in two inches of wine in a wide pot with the lid closed, over high heat, until they open.
You can add herbs or garlic if you want to the steaming liquid, before adding the mussels.
Remove and strain in a fine-mesh sieve, reserving the liquid.
Heat 2 tablespoons olive oil in the same pot and add the shrimp and remaining garlic.
If you are using shelled mussels that have been defrosted, drain them and add them to the shrimp.
Stir over medium heat until the shrimp start to turn pink. Remove.
Toss the mussels and shrimp, the reserved steaming liquid, and the pan juices from lightly sautéeing the shrimp into the tomato sauce.
Stir in the oregano and parsley. Remove the star anise.
Oil a large baking dish, preferably ovenproof glass or ceramic. Place the orzo in the baking dish and mix in the sauce thoroughly.
Pour in any remaining olive oil.
Bake, covered, for about 25 to 30 minutes, or until the orzo is fully cooked. Remove, cool slightly and serve.
Tahini-Walnut Phyllo Flutes
Recipe and photo by Chef Diane Kochilas
- 2 cups tahini
- 2 cups sugar
- 1 to 1 ½ cups water
- 3 cups finely ground walnuts
- 2 teaspoons cinnamon
- 1 pound phyllo dough, thawed and at room temperature
- 1/2 cup extra virgin Greek olive oil
- Greek honey for serving
Whip together the tahini and sugar at high speed in the bowl of an electric mixer until creamy, about 5 minutes.
As you whip the mixture, drizzle in the water. It should end up being the consistency of peanut butter.
Using a wooden spoon or whisk, stir in the cinnamon and walnuts.
Preheat the oven to 350F/170C. Lightly oil two sheet pans.
Open the phyllo and place horizontally in front of you.
Cut three stacks of three-inch strips and keep them covered with a kitchen towel and a damp towel on top.
Take the first strip, oil lightly. Place a second strip on top and oil that, too.
Place a tablespoon of the filling on the bottom center of the strip, fold in the sides, and then roll up to form a tight cylinder.
Place seam-side down on the baking sheet. Repeat with the remaining ingredients until everything is used up.
Bake the flutes for 8 – 12 minutes, until golden. Remove and cool slightly.
To serve: Drizzle with honey.
You can store the cooled pastries in tins in a cool dry place for up to 5 days.
The Mediterranean countries utilize many of the same ingredients but each country has a unique way of creating recipes with those same ingredients. So far in this series, I have written about Mediterranean cuisine in general and in the countries of Portugal, Spain and France. This series continues with the country of Italy.
The Mediterranean Diet is more than just a way of eating. It is a way of thinking about food. It embraces the concept of eating together and sharing food with others. Modern populations are pressed for time, so food is often prepared and consumed in a hurry and in isolation. However, for the Mediterranean peoples, preparing food and eating together is very important and it is an important key in why the Mediterranean Diet is successful. For Italians, food is not simply sustenance and nutrition. It is community.
The Italian cuisine is typically Mediterranean which means eating a lot of vegetables, fruit, grains, fish and some chicken. In addition, the Italians use olive oil for cooking in large amounts instead of animal fat. Olive oil combined with a high volume of vegetables prevents disease. The Italians also follow nature and only eat what is in season. If you eat according to the seasons, you will be eating a variation of different colored vegetables. Each different color has a different antioxidant, which helps prevent disease, including cancer.
There are big differences between the Italian food in the North and in the South. Italy’s Alpine and sub-alpine regions in the North produce more livestock (cows) and fewer olives. That means more butter and lard and less olive oil. Corn (maize) and rice (such as arborio) are more popular in the northern regions than pasta. In the inland cities (Milan, Turin, Bologna), fish is more expensive than it is in the coastal cities (Genoa, Venice), and therefore consumed in lesser quantities. Fish and fresh fruit cost much less in Naples and Palermo than they do in Turin and Milan.
Southern Italians eat 40% more fruit and 80% more grains than Northern Europeans do. Southern Italians eat approximately 490 grams (17 ounces) of pasta and bread a day and research studies have found that eating a lot of grains was clearly NOT harmful to the Italians. The next largest proportion of their fiber comes from tomatoes, onions, artichokes eggplants, peas, lentils and chickpeas.
The Typical Italian Daily Menu:
Breakfast: Yogurt topped with berries and walnuts, coffee or tea
Lunch: Lentil soup with Swiss chard and bread on the side
Snack: cheese, bread
Dinner: Roasted cod paired with a wheat berry salad (cooked wheat berries with olive oil vinaigrette, feta, parsley, and tomatoes) and a glass of red wine
Dessert: Fresh fruit drizzled with honey
The Typical Italian Diet:
Snacks: In Italy, snacks are usually a very light: an espresso, a pizzetta, cheese and fresh fruit are popular options.
Lunch: In Italy lunch is usually a single dish, either pasta, frittata, fish with vegetables or salad.
Dinner: A soup with fish and vegetables is typical for a first course, followed by pasta with meat or fish and salad or vegetables. Fruit is usual for dessert.
Bring the Italian Mediterranean to your table with these recipes:
Saffron Orzo Pasta Salad
- 10 oz Orzo pasta
- 6 cups low-sodium chicken stock
- 1 teaspoon saffron
- 1 red bell pepper, diced
- 1 medium red onion, finely diced
- 1/2 cup black oil-cured olives, sliced
- 1/2 cup fresh mozzarella, diced
- One 8 oz can Italian chickpeas
- 1/3 cup sun-dried tomatoes, under oil, drained and sliced into 1/2-inch pieces
- 3 tablespoons Parmigiano-Reggiano, freshly grated
- 1/4 cup fresh Italian parsley, finely chopped
- 1/3 cup white balsamic vinegar
- 2/3 cup extra-virgin olive oil
- 1 lemon, juiced
- 1 1/2 teaspoons salt
- 1/2 teaspoon freshly ground black pepper
Bring 6 cups of chicken stock to a boil.
In a small bowl combine 1 teaspoon of saffron and 2 tablespoons of the hot chicken stock and stir to dissolve.
Add the saffron to the chicken stock and stir.
Add the orzo to the boiling chicken stock and let it cook for 7 minutes.
Drain the orzo, transfer to a bowl, drizzle 2 tablespoons of olive oil and set aside.
Dice red bell pepper, red onion and mozzarella; set aside.
Slice the sun-dried tomatoes into 1/2-inch piece and set aside.
Slice the olives and drain and rinse the canned chickpeas.
In a medium bowl, combine balsamic vinegar, extra-virgin olive oil, salt, pepper and lemon juice.
Add the diced onion to the vinaigrette and let it marinate for 5 minutes.
Transfer all of the ingredients into the orzo and mix well, add the vinaigrette and toss well to coat.
Add the Parmigiano-Reggiano and fresh parsley just before serving.
Serve at room temperature or refrigerate for later use.
Warm Farro Salad
From TN&M Magazine
- 10 ounces dried chickpeas
- 10 ounces farro
- Truffle oil to taste
- 1 Garlic clove
- 1 Tomato chopped fine
- Chili flakes
Soak the chickpeas in cold water for 12 hours, changing the water 3 times. (If you use canned chickpeas, rinse them thoroughly!)
Cook the chickpeas in water to cover for about 1 hour.
Cook the farro in lightly salted water until tender.
Finely chop the garlic, basil, sage, rosemary, chili flakes and oregano.
Lightly sauté the herbs in olive oil, then add the tomato.
Add the drained chickpeas and farro, drizzling with a bit of broth.
Off the flame, stir in truffle oil to taste.
Courgettes with Sultanas and Pine Nuts
From TN&M Magazine
Serves one, as a main course.
- 1 210g tin of sardines, drained, oil reserved
- 1 clove garlic, finely chopped
- 1 tablespoon sultanas (raisins)
- 1 tablespoon pine nuts, toasted
- 1 tablespoon capers
- 1.5 courgettes (zucchini), julienned
- ½ tablespoon chopped chives
- Zest and juice of half a lemon
- Black pepper to serve
Tip a little of the oil drained from the sardines into a frying pan and sauté the garlic for a few minutes until softened.
Add the julienned courgettes to another pan, and sauté over low heat in a little of the sardine oil until softened – approximately 4 minutes.
Add the sardines to the garlic pan, and break them up with the back of your wooden spoon as you stir them around the pan. Next add the sultanas, pine nuts and capers and stir well. Cook for a few minutes until the sardines are warmed through.
When the courgettes are ready add them to the saucepan and toss all the ingredients together, distributing the sauce evenly through the courgettes. Scatter in the chives, lemon zest and a squeeze of lemon juice. Add a little extra salt if necessary, but likely not as the capers are salty.
Transfer to a serving dish and add liberal amounts of black pepper.
White Fish Fillets With Cherry Tomatoes
By Bon Appétit Test Kitchen
- 1 shallot, thinly sliced
- 2 garlic cloves, chopped
- 2 cups cherry tomatoes (about 12 ounces)
- 1/2 cup chopped green olives
- 1 tablespoon olive oil
- Kosher salt, freshly ground pepper
- Four 6-ounce white fish fillets
- 1/4 cup (packed) chopped fresh basil
Place a rack in the upper third of the oven and preheat the broiler. Combine the shallot, garlic, tomatoes, olives and oil in a medium bowl, season with salt and pepper, and toss well. Set aside.
Place the fish in a 13 x 9-inch glass baking dish and season with salt and pepper. Scatter the tomato mixture over the fish and broil until fish is opaque throughout and tomatoes have started to burst, 10–13 minutes. Serve with basil scattered over top.
Spaghetti With Clams
by Rose Gray and Ruth Rogers
- 6 1/2 pounds clams
- 6 tablespoons olive oil divided
- 1/2 cup dry white wine, divided
- 3 garlic cloves, sliced, divided
- 3 small dried chiles, crumbled, divided
- 1 pound spaghetti or linguine
- Kosher salt and freshly ground black pepper
- 3 tablespoons chopped flat-leaf parsley
Place clams in a sink filled with cold water. Scrub shells well with a coarse brush to remove any sand. Drain water and soak clams in clean water, repeating until the water remains clean.
Heat 2 tablespoons oil in a large pot with a lid over medium heat. Add ¼ cup wine, 1 garlic clove, and 1 chile. Add half of the clams, cover, and cook over high heat, shaking pan frequently, until clams open (keep lid on pot so heat is not released, making cooking time longer).
As soon as the clams open, transfer the clams and their juices to a large bowl (discard any clams that do not open). Repeat the process with 2 tablespoons oil, remaining ¼ cup wine, 1 garlic clove, 1 chile, and remaining clams.
Cook the pasta in a large pot of boiling salted water, stirring occasionally, until tender but al dente; drain, reserving 1 cup pasta cooking liquid.
Heat remaining 2 tablespoons oil in pot with lid over medium heat. Add remaining 1 garlic clove and remaining 1 chile; stir until garlic is fragrant and light golden, 1–2 minutes. Return clams and their juices to the pot; toss to coat and remove from the heat.
Add pasta and toss to coat evenly with juices, adding pasta cooking liquid by ¼-cupfuls if pasta is dry. Season to taste with salt and pepper. Sprinkle parsley over and serve.
The Mediterranean countries utilize many of the same ingredients but each country has a unique way of creating recipes with those same ingredients.
Provence is a geographical region and historical province of southeastern France, which extends from the lower Rhône River on the west to the Italian border in the east, and is bordered by the Mediterranean Sea to the south.The area also includes the Côte d’Azur, often known in English as the French Riviera.
The food of Provence resembles more closely the cuisine of Italy, Greece and Spain than typical Parisian fare. Emphasis is on locally grown vegetables, seafood, fresh herbs and olive oil, Provence is the birthplace of three well-known dishes: salade Nicoise, bouillabaisse and ratatouille.
There are many common traits between the French diet and the other Mediterranean countries, not only with regards to food choices, but also in the organization and structure of meals during the day. For example, there is no snacking in France, they eat three meals a-day, each with three courses, they eat together, portion control is common and they avoid “junk food”.
While the French embrace a wide range of foods, they keep things simple and like to use cheese, eggs, potatoes, butter, yogurt, as well as pasta and bread in their meal preparation. France is renowned for some of the world’s best wines and cheeses, and wine and food pairing is taken seriously in France even at informal dinner parties.
Beyond French wine and cheese is a mixture of traditional French dishes, many which come with long histories, regional variations and modern adaptations. The French cuisine is to a great degree a culinary art. Traditional French cuisine relies on basic combinations and together with butter are the basic ingredients for the creation of their well-known sauces, appetizers and entrees. Full fat dairy products, fresh fruits and vegetables, in combination with small quantities of meat or poultry are the main ingredients in French recipes. Garlic, tomatoes, olive oil and Mediterranean herbs are used to enhance those ingredients. Such recipes often include:
Appetizer Course: Provençal tomatoes, Scallops Provencal, Tapenade
Soup Course: Bouillabaisse, French Onion Soup, Saffron Mussel Bisque
Main Course: Coq au Vin, Lobster Thermidor, Ratatouille, Poulet de Provençal
Dessert Course: Orange Creme Brulee, Plum Clafouti, Poached Pears
Traditional French Recipes
Madame Saucourt’s Ratatouille
Hotel Mas des Serres in Saint Paul de Vence.
Source: Mediterranean Grains and Greens by Paula Wolfert
Ratatouille, from the southeastern French region of Provence, is a stewed vegetable recipe that can be served as a side dish, meal or stuffing for other dishes, such as crepes and omelettes. The vegetables are generally first cooked in a shallow pan on high heat and then oven-baked in a dish. French chefs debate the correct way to cook ratatouille: some do not agree with sauteing all vegetables together, such as Julia Child, and argue the vegetables should be cooked separately and layered into the baking dish. The ingredients usually consist of tomatoes, garlic, onions, zucchini, eggplant, carrots, bell peppers, basil, marjoram, thyme and herbs.
5 pounds eggplant
5 pounds zucchini
5 pounds sweet onion, peeled, halved, and thinly sliced
1 quart extra-virgin olive oil
2 tablespoons crushed garlic
2 tablespoons chopped fresh mixed herbs: rosemary, savory, peppermint, thyme, and celery
1 bay leaf
1/2 tablespoon sugar
1 teaspoon salt
1 teaspoon freshly ground black pepper
2 cups dry yet fruity white wine
2 pounds ripe red tomatoes, cored and seeded
5 pounds red bell peppers
A few drops of red wine vinegar
3 tablespoons chopped mixed herbs for garnish: basil, parsley, thyme
Stem and peel the eggplant. Cut the flesh into 1″ cubes and place them in a deep kettle filled with very salty water. Keep submerged with a non-corrodible plate for at least 1 hour
Stem and peel the zucchini. Cut the flesh into 1″ cubes and place in a deep colander. Toss the zucchini with salt and let stand 1/2 hour.
In a very large heavy skillet or heavy-bottomed roasting pan cook the chopped onions in 1/2 cup water and 1 cup olive oil until the onions are soft and golden, about 30 minutes. Add the garlic, chopped herbs, bay leaf, sugar, salt, pepper, and 1 cup of the wine. Cook over medium heat, stirring often, for 10 minutes.
Coarsely chop the tomatoes with their skins in the work bowl of a food processor. Add to the skillet and continue cooking at a simmer for 11/2 hours. Whenever the onion-tomato mixture starts to stick or burn, “deglaze” with a few tablespoons of water and scrape with a wooden spoon.
Grill the peppers; when cool, peel, stem, seed and cut into small pieces. Set aside.
Rinse and drain the eggplant and zucchini and lightly press dry with toweling.
Slowly heat the remaining 3 cups of olive oil in a wide pan or fryer until medium-hot. Add the zucchini in batches, and fry until golden on all sides. Transfer the zucchini with a slotted spoon to a colander set over a bowl to catch any excess oil. When all the zucchini has been fried, fry the eggplant in the same manner. From time to time return the drained oil in the bowl to the pan.
Spread the zucchini, eggplant, and peppers over the simmering onion-tomato mixture and pour in the remaining wine. Cover and cook at a simmer for 11/2 hours. From time to time remove the cover to help evaporate some of the liquid.
Place a colander over a large bowl and pour the contents of the skillet into it to drain. Stir carefully to avoid crushing the vegetables while trying to encourage any trapped oil and juices to drain. Quickly cool down the captured juices in order to remove as much oil as possible. If there is a lot of juice, boil it down until thick. Reserve all the frying oil and oil from the vegetables for another use. Pour the juices over the vegetables, taste for seasoning, add vinegar, and carefully stir to combine. Serve hot or cold. Sprinkle with fresh herbs.
“Although coquilles St-Jacques simply means “scallops” in French, in the idiom of American cooks, the term is synonymous with the old French dish of scallops poached in white wine, placed atop a purée of mushrooms in a scallop shell, covered with a sauce made of the scallop poaching liquid, and gratinéed under a broiler. This rich, classic recipe was a signature dish of most of the small French restaurants in New York when I came here in the late 1950s. While working at Le Pavillon back then, I must have made it thousands of times. These days, most chefs, myself included, have moved away somewhat from that dish, favoring lighter preparations. But I’ll tell you one thing: last time I made coquilles St-Jacques, it was for students at Boston University. I prepared two dishes for them: scallops cooked in a modern way, served with a green herb salad, and also the classic, gratinéed version. Now, these were not chefs-in-training; they didn’t know what they were supposed to like. And there wasn’t one student who didn’t choose the old way over the new. It just goes to show: Truly good food never really goes out of style.” —Jacques Pepin, chef, cookbook author, and PBS-TV cooking series host
8 oz. button mushrooms, minced
6 tablespoons unsalted butter
3 small shallots, minced
2 tablespoons minced parsley
1 tablespoons minced tarragon, plus 6 whole leaves, to garnish
Kosher salt and freshly ground black pepper, to taste
3/4 cup dry vermouth
1 bay leaf
6 large sea scallops
2 tablespoons flour
1/2 cup heavy cream
2/3 cup grated Gruyère
1/2 teaspoon fresh lemon juice
Heat mushrooms, 4 tablespoons butter, and 2⁄3 of the shallots in a 4-qt. saucepan over medium heat; cook until the mixture forms a loose paste, about 25 minutes. Stir the parsley and minced tarragon into the mushroom mixture; season with salt and pepper.
Divide mixture among 6 cleaned scallop shells or shallow gratin dishes. Bring remaining shallots, vermouth, bay leaf, salt, and 3⁄4 cup water to a boil in a 4-qt. saucepan over medium heat. Add scallops; cook until barely tender, about 2 minutes.
Remove scallops; place each over mushrooms in shells. Continue boiling cooking liquid until reduced to 1⁄2 cup, about 10 minutes; strain.
Heat broiler to high. Heat remaining butter in a 2-qt. saucepan over medium heat. Add flour; cook until smooth, about 2 minutes. Add reduced cooking liquid and cream; cook until thickened, about 8 minutes. Add cheese, juice, salt, and pepper; divide the sauce over scallops.
Broil until browned on top, about 3 minutes; garnish each with a tarragon leaf.
This hearty dish from southwestern France, known as a cassoulet, is a one-pot meal. A slow-simmered mix of beans, pork sausages, pork shoulder, pancetta and duck topped with a bread crumb crust , takes its name from the earthenware casserole in which it was traditionally made.
1 lb. dried great northern beans
10 tablespoons duck fat or olive oil
16 cloves garlic, smashed
2 onions, chopped
2 carrots, chopped
2 large ham hocks
1 lb. pork shoulder, cut into 1″cubes
1⁄2 lb. pancetta, cubed
4 sprigs oregano
4 sprigs thyme
3 bay leaves
1 cup whole peeled canned tomatoes
1 cup white wine
2 cups chicken broth
4 duck legs
1 lb. pork sausages
2 cups bread crumbs
Soak the beans in a 4-qt. bowl in 7 1⁄2 cups water overnight.
Heat 2 tablespoons of duck fat in a 6-qt. pot over medium-high heat. Add half the garlic, onions, and carrots and cook until lightly browned, about 10 minutes. Add ham hocks along with beans and their water and boil. Reduce heat and simmer beans until tender, about 1 1⁄2 hours.
Transfer ham hocks to a plate; let cool. Pull off meat; discard skin, bone, and gristle. Chop meat; add to beans. Set aside.
Heat 2 tablespoons duck fat in a 5-qt. dutch oven over medium-high heat. Add pork and brown for 8 minutes. Add pancetta; cook for 5 minutes. Add remaining garlic, onions, and carrots; cook until lightly browned, about 10 minutes.
Tie together oregano, thyme, and bay leaves with twine; add to pan with tomatoes; cook until liquid thickens, 8–10 minutes. Add wine; reduce by half. Add broth; boil. Reduce heat to medium-low; cook, uncovered, until liquid has thickened, about 1 hour. Discard herbs; set dutch oven aside.
Sear the duck legs in 2 tablespoons duck fat in a 12″ skillet over medium-high heat for 8 minutes; transfer to a plate. Brown the sausages in the fat, about 8 minutes. Cut sausages into 1⁄2″ slices. Pull duck meat off bones. Discard fat and bones. Stir duck and sausages into pork stew.
Heat the oven to 300˚F. Mix beans and pork stew in a 4-qt. earthenware casserole. Cover with bread crumbs; drizzle with remaining duck fat.
Bake, uncovered, for 3 hours. Raise oven temperature to 500˚; cook the cassoulet until the crust is golden, about 5 minutes.
Credit for inventing Crêpes Suzette is claimed by French restaurateur Henri Charpentier, who in 1894, at age 14, while an assistant waiter, accidentally set the sauce aflame when serving this dessert to the Prince of Wales. Once the fire subsided, the sauce was so delicious that the prince asked that the dish be named for a young girl in his entourage, Suzette.
For the Crêpes
6 tablespoons flour
6 tablespoons milk
3 tablespoons heavy cream
Unsalted butter, as needed
For the Sauce
16 tablespoons unsalted butter, softened
10 tablespoons sugar
7 tablespoons Cointreau
1 tablespoons Kirsch
1 teaspoon orange flower water
5 tablespoons cognac
Make the crêpe batter:
Whisk together flour and eggs in a medium bowl. Add milk and cream, and whisk until smooth. Pour through a fine strainer into a bowl, cover, and refrigerate for 2 hours or overnight.
Prepare the sauce:
Use a vegetable peeler to remove rind from 2 of the oranges, avoiding pith; mince rind and set aside. Juice all the oranges and set juice aside. In a medium bowl, beat butter and 1⁄2 cup sugar on high-speed of a hand mixer until light and fluffy, about 2 minutes. Add rind to butter and beat for 1 minute. Gradually drizzle in juice, 2 tbsp. of the Cointreau, Kirsch and orange flower water, beating constantly until very light and fluffy, about 2 minutes more.
Make the crêpes:
Heat a seasoned crêpe pan or small nonstick skillet over medium-high heat until hot. Grease pan with a little butter, then pour in 1⁄4 cup batter. Working quickly, swirl batter to just coat pan, and cook until edges brown, about 1 minute. Turn with a spatula and brown other side for about 30 seconds. Transfer to a plate and repeat with remaining batter, greasing pan only as needed.
Melt orange butter sauce in a 12″ skillet over medium heat until bubbling. Dip both sides of one crêpe in sauce, then, with best side facing down, fold in half, then in half again. Repeat process with remaining crêpes, arranging and overlapping them around the perimeter of the pan. Sprinkle with remaining sugar. Remove pan from heat, pour remaining Cointreau and the cognac over crêpes, and carefully ignite with a match. Spoon sauce over crêpes until flame dies out, and then serve immediately.
While my primary cooking focus is on Italian food, I am fascinated with all the cuisines of the Mediterranean region. This geographical area broadly follows the olive tree, which provides one of the most distinctive features of the region’s cooking, olive oil. The region spans a wide variety of cultures such as, the Maghrebi, Levantine, Ottoman, Greek, Italian, Provençal and Spanish. History, as well as the impact of the Mediterranean Sea on the region’s climate and economy, mean that these cuisines share similar dishes, such as roast lamb, meat stews with vegetables and tomato (such as, Spanish andrajos and Italian ciambotta) and the salted cured fish roe, bottarga, found across the region. So far in this series, I have written about Mediterranean cuisine in general and the country of Portugal. This series continues with Spain.
The Mediterranean diet is the basis of Spain’s cuisine. The regions of Andalusia and Catalonia are best known for Spain’s olive oil. It is an important ingredient in Spanish salads and soups, such as gazpacho and salmorejo ( a cold soup made with tomato and bread). Whole olives, sometimes stuffed with anchovies or pimento (red pepper paste), are eaten as appetizers and snacks, or added to stews, hot pots and salads.
Some of Spain’s fertile agricultural regions are in Navarre, Andalusia, Murcia,the Balearic Islands and Valencia. Valencia is well-known for its citrus fruits. Other essential Spanish fruit includes bananas from the Canary Islands, strawberries from Huelva and Aranjuez (Madrid), Vinalopó grapes and peaches from Calanda (Aragon).
Bread is traditionally served as an accompaniment to food, often with a little extra virgin olive oil for dipping. Bread with cheese is a common snack, and bread is also used to thicken soups and stews.
Spanish cuisine also features many rice-based recipes and paella is world-famous. Spanish paella is cooked outside on an open wood fire in a large flat-bottomed pan called a paellera and paella can include all types of ingredients including seafood, chicken, chorizo sausage, rabbit and even snails.
The regions in the north of Spain are well known for their milk and dairy products. Traditional desserts, such as cuajada (made with curd cheese) and rice pudding are made from such ingredients. Spanish cheeses include Manchego (Castile-La Mancha), Burgos (Castile-León), Cabrales (Asturias), Idiazábal (Basque Country) and Majorero (Canary Islands).
Omelets and seafood are eaten often. The most popular fish dishes contain anchovies (very common in Cantabria), cod (typical of the Basque Country), “pescaíto frito” (fried fish) in Andalusia and seafood from Galicia. Fish and shellfish are used in a myriad of ways—grilled over hot coals and served with bread and salad, fried in olive oil and served as tapas (small appetizers served hot and cold in bars and bistros throughout Spain to accompany sherry, wine, or beer) dotted through a paella, or enjoyed in a saffron-infused stew with tomatoes, fish, shellfish, potatoes and wine.
Tomatoes, bell peppers (capsicum), potatoes and zucchini have now become synonymous not only with Spanish cuisine, but Mediterranean cuisine as a whole. Other commonly enjoyed vegetables include onions, garlic, asparagus, eggplant, spinach, cabbage, cucumbers, artichokes, lettuce and mushrooms.
These vegetables are used in rice dishes, stews such as cocida (a one pot dish with vegetables, beans and chicken or meat that originated in Madrid but is eaten throughout Spain) as well as soups such as gazpacho (a cold tomato-based soup) and a wide range of salads and vegetable side dishes.
Chickpeas and white beans are used to make hearty bean stews and flavorsome soups. Lentils, such as Spanish pardina lentils, are also added to stews and soups and are used in salads. Green beans and peas are used in a wide range of dishes including paellas and hot pots.
Popular nuts include almonds, pine nuts and hazelnuts which are often ground down and used to thicken and enrich the flavor of stews, sauces and soups. Toasted almonds are also a popular snack.
Meats like dry cured Serrano ham, lamb or chorizo sausage are used in small amounts to add flavor and texture to a dish instead of being the main ingredient.
Chicken is a popular addition to stews and rice dishes and eggs are used in a variety of dishes including tortilla de patatas, a traditional Spanish omelet with eggs, potatoes and onion.
For over 700 years much of Spain was ruled by the Moors (a Muslim tribal people from the Moroccan region of North Africa) and their influence remains today in many of the seasonings used in Spanish cooking including saffron, cinnamon and cumin.
Other commonly used seasonings include smoked paprika, garlic, flat-leaf parsley, pepper, sea salt, white wine vinegar and sherry vinegar, fresh chilies, capers, wine and lemon juice. These seasonings are all used to enhance, not mask, the natural flavors of the food.
Tortilla de Patatas
1 potato, peeled and cut into small cubes
2 tablespoons extra virgin olive oil
1/2 red onion, finely chopped
1/2 green bell pepper, seeded and finely diced
1 tablespoon finely chopped fresh flat-leaf parsley
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Cook the potato in boiling water for 4-5 minutes. Drain.
Heat the oil in a frying pan over a medium heat and cook the onion and green pepper for 5 minutes, stirring occasionally. Add the potato and cook for 2 minutes.
Whisk the eggs together in a bowl with the parsley, salt and pepper. Pour the eggs over the vegetables in the pan, cover, and cook gently over a low heat for 8 minutes.
Remove the lid and place under a hot oven broiler to cook for a minute or until the top is set. Cut into wedges to serve.
This cold soup is delicious and refreshing—a perfect summertime meal served with bread.
1 clove garlic, roughly chopped
1/2 red onion, roughly chopped
1/2 red bell pepper, seeded and roughly chopped
1/2 green bell pepper, seeded and roughly chopped
1 cup peeled, seeded and roughly chopped cucumber
3 cups low sodium good quality tomato juice
1 tablespoon extra virgin olive oil
1 teaspoon white wine vinegar
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
Garnish: chopped cucumber, onion or bell pepper
Place all ingredients in a food processor or blender and process until smooth.
Chill in the refrigerator for twenty four hours for the best flavor.Garnish with chopped vegetables, if desired.
Add a few drops of Tabasco sauce for a spicy version.
You could use ripe, fresh tomatoes instead of tomato juice, but you need to skin and remove the seeds first.
The following paella recipe serves 4, and for best results cook in a 14 or 15-inch paellera. A large shallow frying pan makes an acceptable substitute. Most Spanish Paellas are made with seafood.
Prepare the vegetables:
Finely chop: 1 red onion,1 red and 1 green bell pepper, 4 cloves of garlic and 2 tablespoons of fresh flat-leaf parsley.
1 cup of canned peeled tomatoes mashed with a fork.
Prepare the seafood:
Peel and devein 16 large shrimp
Cut 2 squid tubes into rings
Scrub and debeard 12 fresh mussels.
Cover the fish and refrigerate.
Sofrito is a Spanish tomato and onion sauce which is used as a flavor base for a variety of dishes, including paella.
To make the sofrito:
Heat 2 tablespoons of extra virgin olive oil in the paella pan over a medium heat and cook the chopped red onion, 2 tablespoons of parsley and 3 of the chopped garlic cloves for 8 minutes, stirring occasionally.
Add the tomatoes and 2 teaspoons of Spanish smoked paprika.
cook until all the liquid from the tomatoes has evaporated and the sofrito has the consistency of jam. Transfer the sofrito to a small bowl to cool and wipe the paella pan clean with a paper towel.
Cook the mussels:
Bring a ½ cup of water to a simmer in a saucepan. Add the mussels, cover the pan and steam on a low heat for 5 minutes. Remove the mussels and set aside, discarding any that haven’t opened.
Cook the shrimp and squid:
Heat 1 tablespoon of extra virgin olive oil in the paella pan over a medium-high heat. Add the remaining clove of chopped garlic and the shrimp and cook for 1½ minutes. Add the squid rings and cook for a 1½ minutes more. Remove the shrimp and squid from the paella pan and lightly season with salt and freshly ground black pepper. Cover and set aside.
Prepare the paella:
Heat 2 tablespoons of extra virgin olive oil in the paella pan over a medium heat and cook the diced red and green peppers for 6 minutes, stirring occasionally.
Add the sofrito back to the pan along with 1½ cups of Spanish Calasparra or Bomba rice and cook for a minute, stirring to coat the grains.
Add 3 cups of heated fish or chicken stock, a pinch of saffron threads, 1½ teaspoons sea salt and ½ teaspoon freshly ground black pepper. Stir to combine, and bring to a bubbling simmer. Cook for 10 minutes, uncovered without stirring. (To make sure the rice cooks evenly you will need to regularly move the paella pan around the heat source, or you can position the paella pan over two burners.)
Lower the heat to a gentle simmer and cook for 15 minutes more without stirring. After 15 minutes, turn the heat up to medium-high for a minute or so until you can smell the rice toasting at the bottom, then remove the paella pan from the heat.
Push the cooked shrimp, mussels and squid into the cooked rice and scatter a half a cup of defrosted frozen green peas over the paella.
Cover the pan with foil or a clean cloth and let the paella rest for 5 minutes.
Present the paella in the pan at the table with lemon wedges.
Classic Spanish Flan
Makes 12 servings
For the flan:
4 cups whole milk
2 strips lemon zest
1 cinnamon stick
5 whole eggs
2 egg yolks
1 cup granulated sugar
For the caramelized sugar-coating:
1/2 cup sugar
5 by 9-inch mold
Preheat the oven to 300º F.
To prepare the caramelized sugar-coating, spread the sugar evenly in the bottom of a small heavy saucepan and place over medium-low heat. It may take several minutes before the sugar begins to melt. Without stirring, watch the sugar closely as it begins to liquefy at the edges. All of it will slowly turn first into a yellowish and then golden syrup and finally into a brown caramel sauce.
When the liquefied sugar is turning from golden to brown, immediately remove the saucepan from the heat. (If you miss this point, the sugar will quickly turn too dark and taste bitter and you will need to discard it and begin again.)
Working swiftly, pour the liquid caramel into the flan mold and tilt to cover the bottom and sides evenly. It is important to do this transfer quickly, as the change in temperature causes the caramel to solidify rapidly. Set aside.
In a saucepan, combine the milk, lemon zest and cinnamon stick over high heat and bring to a boil. Immediately decrease the heat to low and simmer for 10 minutes to infuse the milk with the flavor of the seasonings. Remove from the heat and let cool.
In a bowl, combine the whole eggs, egg yolks, and granulated sugar and whisk until foamy. Pour the cooled milk through a fine-mesh sieve held over the egg mixture and whisk until well blended. Pour the mixture into the coated mold.
Place the mold in a large, deep baking pan or roasting pan. Pull out the oven rack, put the baking pan on it, and pour boiling water to a depth of about 1 inch into the pan to create a water bath. Bake for about 1 1/2 hours, or until set when tested with a thin-bladed knife in the center. Carefully remove the water bath from the oven, and then carefully remove the custard from the water bath and set aside to cool completely.
You can cover and refrigerate the cooled flan to serve cold, or you can serve it at room temperature. Run a knife around the inside of the mold to loosen the edges of the custard and then invert the flan onto a dessert plate.
This is the second post in the series Cooking the Mediterranean Countries. You can read the first post with this link.
Europe’s exploration of the world began in the 15th century and it was Portugal who pioneered what came to be known as the “Age of Discovery”. Portugal was the first to explore the Atlantic Ocean and the west coast of Africa and the first to colonize the Azores and other nearby islands. In 1488, Portuguese explorer, Bartholomew Dias, was the first to sail around the southern tip of Africa and in 1498 his countryman, Vasco da Gama, repeated the trip, making it as far as India. Portugal would establish ports as far west as Brazil, as far east as Japan and along the coasts of Africa, India and China. There were several reasons for the Portuguese to explore the world via the sea, but the overriding purpose was to discover a sea route around Africa to the east, with its rich promise of trade in valuable spices.
When Ancel Keys and his team of researchers studied and characterized the Mediterranean diet and compared it with the eating habits of most of the developed countries during that time period, they identified it as the “Diet of the Poor”. According to Portuguese gastronomist, Maria de Lourdes Modesto and Keys, Portugal was included in their observations and studies, and Keys considered Portugal to have a pure “Mediterranean” diet. However, Salazar, the leader of Portugal at the time, did not want the name of Portugal included in the “diet of the poor”.
While Portugal’s shores are technically not on the Mediterranean Sea, the country is considered to have a typical Mediterranean diet. The basics of the Portuguese diet include vegetables, fruit, good quality bread, unprocessed cereals, dried and fresh legumes (beans, chickpeas, broad beans, etc.), dried fruits and nuts (walnuts, almonds, chestnuts, raisins, etc.), olive oil as the main source of fat and seafood instead of red meat.
A Portuguese breakfast often consists of fresh bread, cheese or jam, accompanied with coffee, milk, tea or hot chocolate. A small espresso coffee (sometimes called a bica after the spout of the coffee machine) is a very popular breakfast beverage.
Lunch, often lasting over an hour, is served between noon and 2 o’clock or between 1 and 3 o’clock, and dinner is generally served late, around 8 o’clock in the evening. There are usually three main courses for lunch and dinner. Soup is usually the first course. A well-known Portuguese soup is caldo verde, which is made with potato, shredded cabbage and chunks of chouriço (a spicy Portuguese sausage) There are a wide variety of cheeses, usually made from the milk of sheep, goats or cows. The most famous are queijo da serra from the region of Serra da Estrela, Queijo São Jorge from the Portuguese island of São Jorge and Requeijão.
Portugal is a seafaring nation with a well-developed fishing industry and this is reflected in the amount of fish and seafood eaten. The country has Europe’s highest fish consumption per capita. Fish is served grilled, boiled, poached, simmered, fried, stewed (often in clay pot), roasted or steamed. Cod is almost always used dried and salted because the Portuguese fishing tradition in the North Atlantic was developed before the invention of refrigeration. Simpler fish dishes are often flavored with extra virgin olive oil and white wine vinegar.
Eating meat and poultry on a daily basis was historically a privilege of the upper classes and meat was not often on the Portuguese table. When meat is eaten it is often in a dish with other ingredients. A typical way Portuguese eat meat is in a dish is called cozido à portuguesa, which somewhat parallels the French pot au feu or the New England boiled dinner.
Typical desserts include arroz doce (rice pudding decorated with cinnamon) and caramel custard.
Some Traditional Portuguese Dishes
COZIDO A PORTUGUESA
Portuguese stew is the perfect example of the importance of using all the meat an animal can provide. This stew can include beef, pork, chicken and a variety of pork derivatives such as blood sausages and smoked pork parts.
The most traditional of Portuguese soups is simply: onions, potatoes and kale or cabbage, cooked with garlic and olive oil in a clay pot. This soup would normally be served with a slice of “linguica” ( smoked pork sausage) and cornbread (broa).
BOLINHOS DE BACALHAU
These codfish fritters can be eaten as a starter or snack or along with rice and salad as a main dish. The fritters are made of shredded codfish, potatoes, eggs and parsley and cooked until crispy.
ALHEIRA DE MIRANDELA
Alheira is a type of Portuguese sausage made from meats that may include veal, chicken, duck and rabbit, compacted together with bread. If you have “alheira de caça” it means that it will only have game meat. This unusual sausage was created by the Jewish residents in Portugal when they were forced to convert to Christianity. Their religion wouldn’t allow them to eat pork but by preparing this sausage looking dish, they could easily fool others. The dish has become traditional throughout Portugal.
Charcoal-grilled sardines are the most typical dish served in Lisbon. You can eat it in restaurants or from a street vendor during the Santo António festivities in June. They are most often served on top of a slice of cornbread, or with a roasted pepper salad or boiled vegetables.
Cook Portuguese Style Recipes At Home
Caldeirada (Portuguese Fish Stew)
2 onions, sliced
2 tomatoes, sliced
1 bell pepper, sliced (red or green)
1 bunch fresh parsley
1 laurel leaf (bay leaf)
2 lbs (1 kg) fish ( chose from various kinds, mackerel, swordfish, tuna, skate, sea bass, monkfish, hake, haddock, etc.)
6 large potatoes, sliced
4-5 saffron threads
1 tablespoon salt
1/2 cup white wine
1/2 cup water
1/2 cup olive oil
In a large pot put layers of onions, tomatoes, fish, peppers and potatoes.
Continue to make layers until all the ingredients are used. Place the parsley, laurel leaf, saffron and salt on top.
Add the wine, water and olive oil.
Bring to a simmer over low heat and cook for about 45 minutes. Shake the pan once in a while.
DO NOT STIR, just shake the pan.
Clams With Chouriço (Portuguese Sausage)
3 dozen littleneck clams, scrubbed
7 ounces chouriço sausage, sliced
1 sliced leeks or onion
1 chili pepper, sliced thinly
2 tablespoons olive oil
3 cloves garlic, minced
1 cup white wine
2 plum tomatoes, diced
2 bay leaves
2 tablespoons chopped fresh parsley
Lemon slice, for garnish
In a large pan heat the oil and fry the chouriço until lightly browned.
Add the leeks, chili, bay leaf and garlic and saute for 3 minutes.
Add the wine, diced tomatoes and bay leaf and bring to a boil.
Add the clams cover the pan and steam for 5 minutes until all the clams are opened.
Throw out any that do not open. Garnish with lemons and parsley.
Serve with bread to soak up the juices.
Portuguese Cornbread (Broa)
1 1/2 cups yellow cornmeal
1 1/2 teaspoons salt
1 1/4 cups boiling water
1 tablespoon olive oil
2 (1/4 ounce) packages dry yeast
1 ½ – 2 cups bread flour
Grind cornmeal to a powder in a food processor. You may skip this step, but the bread will not be as smooth.
Mix 1 cup of powdered cornmeal, salt and water until smooth.
Add olive oil and cool to lukewarm.
Blend in the yeast. Gradually add the remaining cornmeal and 1 1/2 cups of bread flour, mixing constantly.
Add more flour if the dough is still sticky. Knead until firm.
Let rise in a greased bowl until double in volume.
Shape into round loaf and let rise until double.
Bake at 350 degree Fs for about 30 to 40 minutes.
Grilled Red Snapper with Parsley Sauce
1 whole red snapper (2.2 lb or 1 kg), cleaned, trimmed
2 garlic cloves, mince
Juice of ½ lemon
Sea or coarse salt
Freshly ground black pepper
½ cup (125 mL) extra virgin olive oil
2 tbsp (30 mL) red wine vinegar
4 tbsp (60 mL) minced red onion
½ cup (125 mL) chopped flat-leaf parsley
2 tbsp (30 mL) capers
1 garlic clove, chopped
Preheat a barbecue or broiler until hot.
Make the parsley sauce in a bowl by whisking together the oil, vinegar, onion, parsley, capers and garlic. Set aside.
Season the fish with garlic, lemon juice, salt and pepper and brush or drizzle with oil.
Grill or broil the fish for five minutes on each side. Transfer to a heated platter, spread with parsley sauce and serve.
Portuguese Rice Pudding, Arroz Doce
2 1/4 cups water
1/2 teaspoon salt
Peel of one lemon cut into long strips (avoid as much of the white pith as possible)
1 cup short-grain rice (arborio is a good choice)
2 cups hot milk (you can substitute some of this with cream, if you like, for a richer consistency and flavor)
Ground cinnamon to sprinkle on top
Place the water, salt and lemon peel into a medium pan and bring to a boil.
Reduce the heat to low and allow the water to simmer with a lid on for about 15 minutes.
Remove the lemon peel from the water with a slotted spoon and discard.
Add the rice to the water and bring it back up to a boil.
Then reduce it to a simmer and allow the rice to absorb all of the water (about 10 minutes).
Slowly add the hot milk, about 1/2 cup at a time, to the rice mixture. After each addition, allow the liquid to be absorbed before adding the next batch of milk.
Stir frequently and keep the heat at low, so that the rice does not burn at the bottom of the pan. This should take about 25 to 30 minutes.
Pour the rice into a serving dish. Sprinkle the top with the cinnamon.
Chill before serving.
The Mediterranean countries include France, Spain, Italy, Greece and Portugal along the west and north; Turkey, Syria, Lebanon and Israel on the east; and the African countries of Egypt, Libya, Algeria, Morocco and Tunisia on the south. I will be writing about the Mediterranean countries and their cuisines during the next year. I will start with Portugal on the west side and work around the map to include all the countries on the Mediterranean Sea.
This region is rich in a wide variety of ingredients and spices that give ordinary food lots of flavor. The food of the Mediterranean region is prepared with fresh, healthy ingredients that are actually good for you.
The concept of a Mediterranean diet was developed to reflect food patterns typical of Crete, Greece and southern Italy in the early 1960s. Although this diet was first publicized in 1975 by the American biologist, Ancel Keys and chemist Margaret Keys (his wife and collaborator), the Mediterranean diet failed to gain widespread recognition until the 1990s. Objective data, showing that the Mediterranean diet is healthy, originated from results of studies in Naples and Madrid and later confirmed by the Seven Countries Study, with its first publication in 1970.
The essentials of the Mediterranean kitchen include extra virgin olive oil, several different kinds of beans, both dried and canned, long-grain and short-grain rice, cornmeal for polenta and flour for bread, pasta in a variety of shapes, canned tomatoes and condiments like dried mushrooms and herbs.
For me the best source on how to switch to a Mediterranean style of eating is Nancy Harmon Jenkins, in her well-known book,
Use olive oil as your go to fat for cooking. Use more whole grains. Even though Mediterranean cooks seldom use whole wheat pasta or brown rice, they still get plenty of whole grains through dishes like tabbouleh and bulgur pilaf. Also bread throughout the Mediterranean is often made with unrefined wheat and barley flours.
Begin each meal with a salad. Make it from crisp greens and whatever vegetables are in season—tomatoes, cucumbers, sweet peppers, scallions, carrots, fennel, celery, chicory and beans. Add dark green leaf lettuces like oak leaf and romaine. Make your own salad dressing made with olive oil.
Every day try to get in at least one serving each of cruciferous (cabbage family) vegetables—broccoli, broccoli rabe, cabbage, cauliflower, turnip and mustard greens—and bright-colored vegetables and fruits that are rich in antioxidants. Also carrots, sweet potatoes, spinach and yellow squash, as well as fruits, like apricots and cantaloupe. Experiment with different vegetables, ones that may not be familiar—artichokes, leeks, fava beans, Jerusalem artichokes (sunchokes), celery root and a variety of greens.
Vegetables don’t have to be served separately—vegetable combinations, vegetables cooked in a sauce for pasta, vegetables served cut up in a soup, are all ways to increase the quantity consumed.
Cut down on the amount of meat consumed. One easy way to cut meat consumption is with stews that feature meat as an incidental to lots and lots of vegetables. Or make a hearty soup the main course, with bread, a little cheese and salad to accompany it.
Here are some basic dishes that are found across the Mediterranean table. They are great for tapas dishes, or on an antipasto, as a condiment or side dish.
1½ cups mixed black and green olives, a combination of Sicilian green olives, Greek Kalamata olives and Spanish green olives
4 tablespoons extra virgin olive oil
1 tablespoon fresh squeezed lemon juice
1 sprig fresh rosemary,
1 teaspoon lemon zest
1/4 teaspoon fennel seeds
1 pinch crushed red pepper
1 clove garlic, sliced thin
Remove the needles from the rosemary sprig. Discard the stem and chop the needles.
Mix all ingredients together in a bowl until thoroughly combined. Cover and refrigerate for at least 12 hours, stirring occasionally.
Remove the olives from the refrigerator 1 hour before serving to allow them to come to room temperature. Store any leftover olives in the refrigerator, covered, for up to a week.
Red Pepper Hummus
2 cloves garlic, roughly chopped
¼ cup lemon juice
¼ cup water
15 oz canned chickpeas (garbanzo beans)—rinsed and drained
½ cup tahini
1 teaspoon sea salt
½ cup jarred or homemade roasted red peppers, chopped
¼ teaspoon red pepper flakes (chili)
Extra virgin olive oil
Place all ingredients in a food processor or blender and process until smooth, scraping the sides occasionally. Pour into a serving bowl and drizzle a little extra virgin olive oil.
1 cucumber, peeled and cut in half lengthwise
2 cups Greek yogurt
2 cloves garlic, minced
1 tablespoon lemon juice
1½ tablespoons finely chopped fresh dill or mint
1 tablespoon extra virgin olive oil
1 teaspoon salt
¼ teaspoon freshly ground black pepper
Scrape the seeds out of the cucumber halves using the pointy end of a teaspoon and discard.
Grate the cucumber flesh into a bowl then squeeze out any excess moisture using your hands,(a small handful at a time.
Place the grated cucumber into a large bowl and add the yogurt, garlic, lemon juice, olive oil, dill, salt and pepper. Stir well to combine.
Place the tzatziki in the refrigerator for at least 2 hours (and preferably overnight) to let the flavors blend.
2½ tablespoons extra virgin olive oil
1½ tablespoons red wine or balsamic vinegar
½ clove garlic, grated
¼ teaspoon each of sea salt and freshly ground black pepper
Shake together all the ingredients in a jar until well combined.
Tapenade can be used to season grilled fish or chicken. It is also delicious spread on toasted baguette slices and topped with chopped tomatoes or simply serve it with crackers or crusty bread and vegetable crudités for dipping.
1 clove garlic, roughly chopped
1 tablespoon lemon juice
2 tablespoons extra virgin olive oil
¾ cup pitted black olives
1 tablespoon capers
2 anchovy fillets
¼ teaspoon freshly ground black pepper
Place all ingredients in a food processor or blender and process until smooth. Serve at room temperature.
Peppers and Onions
6 bell peppers, a variety of colors
2 thinly sliced garlic cloves
1 thinly sliced medium onion
1 teaspoons sea salt
1/2 teaspoon coarsely ground fresh black pepper
2 tablespoons red wine vinegar
1/4 cup extra virgin olive oil, plus 1 tablespoon for cooking
1 tablespoon coarsely chopped flat-leaf parsley
To blister the peppers, place them on a hot grill or under the broiler. Turn on all sides until the skins are completely blackened.
Immediately transfer to a large resealable plastic bag or place in a large bowl and cover the top with plastic wrap to seal. Let sit for 30 minutes, or until cool enough to handle.
Working with one pepper at a time, transfer to a work surface. Remove the skin, stem, and seeds.
Cut the peppers into 2-inch strips.
Heat 1 tablespoon of olive oil in a large frying pan (over medium-high heat).
Add the sliced onions and sauté until the onions soften. Reduce heat to low heat and add the garlic and the sliced peppers. Add the salt and black pepper
Cover the pan and let the mixture stew together for about 5 minutes. Pour the mixture into a storage bowl.
Let sit at room temperature for at least 1 hour, or up to 4 hours to allow the flavors to develop.
Toss with the olive oil, vinegar and parsley just before serving.
3 lbs fresh greens, stems removed and washed in several changes of water
3 garlic cloves, finely chopped
¼ cup extra virgin olive oil
¼ teaspoon red pepper flakes (chili)
Sea salt to taste
1 tablespoon fresh lemon juice.
Place the greens with the washing water still clinging to the leaves in a large pot.Cook on low until completely wilted and tender, depending on the type of greens used.
Drain and cut the leaves into smaller pieces.
Place the olive oil, garlic and chili in the empty pot and heat over low until the garlic is tender but not brown.
Add the drained greens and cook just until hot. Remove the pan from the heat and stir in salt to taste and the lemon juice.