Olive oil, garlic, and legumes – Mediterranean ingredients are trending across the world, and research continues to prove that the cuisine is every bit as good as it sounds. Cookbook author Daen Lia explains how to prep it like a pro.
Here’s what I think. If there’s one thing the internet is good at, it’s making simple things go viral. From the #garlicgirl trend to chopped Italian sandwiches, my Sicilian-Spanish senses have picked up on Mediterranean ingredients gaining traction; hordes of recipes have officially worked their way onto our screens in this half of the world.
Rising Popularity of Mediterranean Cuisine
Google Trends data shows that a significant chunk of Aussies have searched for terms like “Mediterranean salad” (peaking at 100 during summer months) in regions like ACT and Western Australia, along with terms like “Mediterranean cuisine” and “Mediterranean fish” in the same places. From summery tomato soups to zesty tabouli salads, the Med way of eating is everywhere, and I get the hype.
The cuisine’s popularity did not arise out of thin air. For years, scientists have been touting the benefits of the “Mediterranean diet,” a largely generic term characterised by the eating habits of those in Mediterranean regions—Italy, Morocco, France, Malta, you name it. A concoction of influences from different regions, the cuisine features abundant fresh fruit and vegetables, lean meats, poultry, fish, and delectable flavours.
Easy Tips for Cooking Delicious Mediterranean Dishes
From Ancel Keys’s principle study to more recent scientific claims, the message is clear: diets rich in Med ingredients have helped keep people heart-healthy and less prone to a number of diseases.
It’s been nearly a year since my book Garlic, olive oil, + everything else made its way to bookstores. With the uptick in Mediterranean cuisine trends since the start of the year, it feels fitting to curate some newer recipes and give you—and our community of home cooks and foodies—a few tips on how to approach Mediterranean cooking for the chilly winter months up ahead.
Just a home cook but want a taste of Mediterranean cuisine on a budget? Here‘s what I’d do:
1. Prep in batches: One of the easiest ways to save time in the kitchen is to prep the ingredients well beforehand, in this case, on the weekends. A simple marinara or tomato and basil sauce is perfect for such scenarios. After all, when it comes to sauces, the longer they sit, the better they taste, and an early start just means deeper flavour.
You can add these sauces to pasta or meat, or my personal favourite: steamed white fish. The same rule applies to Mediterranean salads—like the tabbouleh recipes on TikTok that we just can’t get enough of. It’s a go-to for chefs and a staple in kitchens for a reason—it’s vibrant, tangy, and holds flavour beautifully over time. It’s definitely one of the easiest and most cost-effective recipes to prep ahead of a busy week.
Here are a few easy sauces to try your hand at:
2. One-pot wonders: A one-pot meal should be a weeknight staple for home cooks whose passion for the kitchen comes out after the mundane 9 to 5. These recipes let you reap the benefits of multiple food groups at one go, saving you plenty of time and effort.
Throwing everything into a pot or a tray for the oven also means you can maximise the potential of leftover ingredients in the fridge. Here’s a tip: When it comes to dinners, a one-pot pasta is your best bet on a weeknight. Swap out regular pasta for whole-grain alternatives or even chickpea pasta for a protein-rich twist.
Here are some of my picks:
3. Shop smart: Cooking for a bigger family? Get the most bang for your buck and head to your local fruit and veg market an hour before it closes. This is when most of the market’s produce is marked down, and buying in bulk is hugely rewarding. My top picks for those residing in Melbourne are Queen Victoria Market and Preston Market. Keep an eye out for grocers selling mystery bags of veggies for low prices.
4. Cook seasonally: Sticking to seasonal produce when cooking has several perks. Not only is it more available locally, but it’s also farm-to-table fresh. Ingredients like artichokes, fennel, pumpkins, and broad beans are widely available in Victoria throughout the chillier months and pair perfectly with Mediterranean spices and condiments.
Here are my picks Melbournians love for a cosy meal:
While we might think of pasta, rich sauces and soups when we think of our favourtie mediterranean dishes, there are also plenty of lighter options for the warmer months. Salads, white fish and veggie-rich bites like bruschetta or ratatouille are perfect for spring and summer get togethers. Knowing you’re enjoying food that is good for both your tastebuds and your health is just an added bonus.
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