Cooking Methods in the Mediterranean Diet

The Mediterranean diet is known for the variety and simplicity of the cooking methods it uses. In general, the main cooking methods we find in the Mediterranean diet and traditional Greek cuisine are:

• Baking in the oven. This is amongst the most typical cooking methods for traditional Greek dishes. Some examples of classic Greek recipes prepared in the oven are kleftiko (lamb in parchment paper), moussaka, pastichio and stuffed vegetables. Additionally, clay cookware, like clay Dutch ovens with well-fitting covers, were widely used in traditional Greek cuisine, allowing for slow and uniform cooking. This resulted in dishes with wholesome flavours, rich aroma and superior texture.
• Boiling. Boiling is a classic cooking method used in traditional Greek cooking and includes cooking foods in some type of liquid, usually water, at a low or medium temperature. This technique is particularly useful for preparing vegetables, such as boiled greens, and legumes cooked in a soup, like the fasolada navy bean soup known as Greece’s “national food”.
• Grilling. In traditional Greek communities, grilling played an important role in major celebrations, such as weddings and other festivities. Grilling was commonly used for preparing meat, fish and vegetables. In addition, marinating was a key component of the grilling process. Marinades consisting of olive oil and various herbs, such as oregano, thyme and rosemary, enhanced the flavour of food and improved the texture, making it tender and flavourful.
• Sautéing. In Mediterranean cooking, sautéing vegetables like onions, garlic or peppers is especially popular. The vegetables are sautéed in olive oil to bring out their natural flavours and create dishes such as briam (a dish of cooked vegetables).

It is also important to note that, regardless of cooking method, olive oil has always been the main source of fat when preparing meals. At the same time, the use of various herbs to enhance flavour and add nutritional value to any dish was paramount.

It is clear that the Greek Mediterranean cuisine relies on both the simplicity of its ingredients and the simplicity of the preparation methods. In fact, quite a few benefits of the Mediterranean diet seem to be partly attributable to the preparation and cooking methods it calls for. These methods not only make the most of the natural flavours of foods, but also retain and enhance their nutritional value, thus maximising their benefit for our health.