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| PIXABAY - CONGERDESIGN |
Always make a list. There are various reasons why you should make a shopping list before going to the grocery store. To begin with, "If you go to the shop without a list, you may succumb to temptation and purchase things that aren't good for your health. Or purchase things that you've longed to try but would never consume " Sarah Mirkin, an LA-based dietitian, health coach and author of Fill Your Plate Lose the Weight.
OLIVES AND OLIVE OIL
Olives are the symbol of Mediterranean food. Of course, they are best known for their usage in olive oil there are several varieties of eating olives, ranging from French niçoise to Greek kalamat. For thousands of years, olive oil, which is just the liquid extracted from olives, has been an integral ingredient of Mediterranean food. Extravirgin is the highest quality and is vibrant, sharp, and full-bodied, with tastes ranging from peppery to nutty.
Depending on the olive varietals used and how ripe they were when harvested. Spain is the top producer of olive oil in the Mediterranean. Italy and Greece came next.
COUSCOUS AND PASTA
Pasta takes centre stage in many Mediterranean meals, Couscous, which is composed of the same wheat as pasta, is popular in North Africa as a vehicle to sop up saucy foods and stews.
Pearl couscous is commonly used in Eastern Mediterranean cuisines; its grains are bigger than conventional couscous and are toasted rather than dried, giving it a nutty taste that is ideal for recipes.
GRAINS AND RICE
RIce and grains play an important role in many Mediterranean cuisines to made green Spanish-Style Brothy Rice to multi-textured Egyptian Barley Salad.
CHEESES, CURED MEATS, AND NUTS
A little cheese (feta or goat cheese), cured meat (pancetta or chorizo), or nuts (almonds or pine nuts) goes a long way in adding rich flavour to Mediterranean cuisine. Paniscia, a regional Italian risotto, is seasoned with salami chunks, while many pastas and vegetable salads rely on a little nutty Parmesan to increase savoury taste. Salads often include nuts.
DUKKAH
This Egyptian condiment is a mixture of nuts, seeds, and spices that may be sprinkled into olive oil as a bread dip or used to give texture and taste to recipes like Black-Eyed Peas with Walnuts and Pomegranate
BEANS, CANNED AND DRIED
Legumes are an important source of protein in the Mediterranean diet also the beans adds flavour to the dish. They can be eaten on their own or with additional foods to give texture such as Whole-Wheat Spaghetti with Lentils, Pancetta, Escarole, and Shrimp with White Beans.
DRIED AND FRESH HERBS
The brilliantly flavoured meals of the Mediterranean area rely on an abundance of fresh herbs, particularly mint, oregano, dill, and basil, so keep these staples in your fridge or garden. Fresh herbs are used as a vibrant garnish for a variety of foods in this book, but they also serve as primary flavour components in recipes.
SPICES, SPICE BLENDS, AND SPICE PASTE
The taste combinations vary, but spices are frequently what distinguish one Mediterranean dish from another. Many of the spices used in Mediterranean cooking, such as cinnamon, paprika (both sweet and smoked), and saffron, are likely already in your cupboard. There are also certain spices you may not be acquainted with, such as sumac, which provides a flowery, sour taste to meals like Fattoush, and Aleppo pepper, which adds a mild heat to dishes.
CONDIMENTS YOGURT
You might not think of yoghurt as a condiment, but it is throughout much of the Mediterranean is used as a topping or it is combined into sauces and drizzled over Grilled Chicken Kebabs and Falafel.
TAHINI
Tahini made from powdered sesame seeds, is similar to yoghurt in that it may be used as a topping on its own or as a basis for sauces. It's also a key ingredient in dips like Classic Hummus and Baba Ghanoush.
POMEGRANATE MOLASSES
Pomegranate juice with a distinct sweet-sour taste. Pomegranate molasses may be purchased or made at home, it lends a nuanced tanginess to Muhammara, Kibbeh, and many other recipes.
LEMON PRESERVES
Preserved lemons a strong lemon taste to a variety of recipes. They are simple to prepare and store in the fridge for six months
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