Explore the Art of Mediterranean Cooking
Origins of the Mediterranean Diet
Prior to expounding on the origins of the Mediterranean Diet, the word diet needs to be clarified. The word diet does not have the same connotation as it is used in today’s term, where it implies strict adherence to a dietary program for losing weight. Rather, the word diet in the Mediterranean Diet means diaita, a Greek word to express not only food but also a lifestyle or a way of living. The Mediterranean Diet, therefore, stems from the traditions and practices of ancient civilizations that existed around the Mediterranean Basin. The first of which was Mesopotamia (4000 - 3500 B.C.).
Mesopotamia was in the eastern Mediterranean. The Zagros Mountains lay to the northeast, while the Arabian Plateau sat in the southeast. Mesopotamia earned the title of the cradle of civilization because it encompassed not a singular civilization, but a diverse array of cultures that inhabited the areas of present-day Iraq, portions of Iran, Syria, Kuwait, and Turkey. The Fertile Crescent of Mesopotamia was not only a great place for growing crops, but it also gave rise to the Mediterranean Diet. The hot, dry summers were suitable for olives and grapes, while the mild, rainy winters allowed for the cultivation of citrus fruits and grains like lemons, oranges, barley, and wheat. Additionally, the Mediterranean Sea played a crucial role in the diet of the people, providing a diverse range of fish such as sea bass, red mullet, swordfish, anchovy, and Atlantic Bluefin tuna.
Ancient Egypt, dating back to 3100 B.C., also played a significant role in shaping the Mediterranean Diet. The Nile River, flowing into the Mediterranean Sea, served as a crucial water source for agriculture and crop cultivation. Egyptian cuisine, spanning over three millennia, maintained consistent characteristics until the Greco-Roman era, as stated by Wikipedia. The staple foods of ancient Egyptians were bread and beer, which were often consumed with scallions, garlic, and a salad made of lettuce, cucumber, olives, and chickpeas. Dates were often used to make wine or eaten raw and were also used in desserts along with raisins. Pomegranate seeds were crushed to make juice, and lentils, peas, and beans were added to stews. Honey was used as a sweetener in place of cane sugar. In terms of domesticated animals, cattle, sheep, and goats were commonly raised. However, pigs were not consumed because of the belief that they were unclean and evil.
The Minoans were another ancient civilization named after King Minos, who occupied the island of Crete. They marked the beginning of the Hellenistic Period. The Minoans contributed to the Mediterranean Diet by incorporating barley, wheat, millet, and malt into their cuisine, creating cereals and bread. Naturally, they consumed olives and processed them into olive oil. Legumes were also an integral part of their diet, along with seafood. They flavored their foods with garlic, oregano, cumin, cardamom, capers, spearmint, and dill. Myrrh and sesame were also very popular. The Minoans held the belief that honey was a divine gift bestowed by the gods. They utilized this precious substance to add sweetness to their beverages and to create delectable desserts. The fate of the Minoans remains uncertain among historians. However, a prevailing theory suggests that a tsunami triggered by the eruption of the nearby Santorini volcano devastated them.
In addition, the ancient Greeks enjoyed eating a variety of vegetables like artichoke, cabbage, and asparagus. Fennel bread was a popular food item among them. They used vinegar in salads and to clean meats. Instead of consuming milk, which was difficult to preserve, they curdled goat milk to make yogurt and cheese. Goose or pheasant eggs were mainly served as appetizers and could be enjoyed either hard-boiled or soft.
The Phoenicians, a prominent maritime trading civilization in the Mediterranean from 1500 to 300 BCE, established extensive trade networks, connecting the Near East, North Africa, and Europe. The Phoenicians gained recognition as the “purple people” because they extracted purple dye from murex shellfish, which later became extinct. With their roots in the Levant (Lebanon, Syria, and Northern Israel), the Phoenicians made a lasting impact on the region’s historical narrative. Their innovative cooking method and diverse diet spread across the Mediterranean.
Because of long shipping voyages, the Phoenicians mastered the ability to preserve food. They were skilled in salting fish, smoking meat, and fermenting grain. Like the other inhabitants of the region, olives and olive oil were a staple of their diet, and they traded them as well. Clay ovens and metal cooking tools were first used by the Phoenicians. Seafood, such as fish, shellfish, and octopus, made up the majority of their diet, which they often grilled or stewed. The Phoenicians also introduced the art of winemaking. Regrettably, the Phoenicians met their downfall at the hands of Alexander the Great, and the Greco-Roman Period followed, adding to the Mediterranean Diet.
So, the next time you think about the Mediterranean Diet, think beyond just Greek or Italian cuisine. Explore the flavors of Spain, France, Tunisia, Turkey, and Lebanon, and embrace the rich and diverse culinary heritage of the Mediterranean Basin. Your taste buds will thank you and your health will benefit from the nutritious and delicious meals you create.