As it is in many cuisines across the globe, there are subtle differences from area to area and Mediterranean cuisine can be broken down into three distinct culinary regions – southern European which covers the area of France, Italy and Spain; the eastern Mediterranean which consists of Egypt, Greece, Israel, Lebanon and Turkey and the North Africa region which is primarily foods heavily influenced by Morocco.
Vegetables are an important staple of the Mediterranean diet providing valuable nutrients and satiety. These benefits are augmented as vegetables are typically cooked or drizzled with olive oil. Raw vegetables are also regularly consumed.
Olives and olive oil are key components of the Mediterranean diet. Olives are widely consumed thorough out the region and are eaten whole, and used for cooking and flavoring. Olive oil is the dominant source of dietary fat used for baking, cooking and for dressing salads. Extra virgin olive oil is generally preferred as it is highest in health-promoting fats, phytonutrients and other key micronutrients.
Mediterranean people consume meats in small portions and when they do they prefer lean cuts. Poultry is an excellent choice when choosing a lean protein as it doesn't have the high levels of saturated fat found in most cuts of red meat. Fish and shellfish are very popular in this style of cuisine and are great sources of both low fat and high quality protein.
Herbs and spices are used liberally in preparing Mediterranean cuisine as they add aromas and flavors to foods, which reduces the need to add salt or additional fat when cooking.
Our salt free Mediterranean dry rub will give you a hint of the flavor of this exotic region and can be used as a dry rub or wet rub, as a dry rub we like to use 1 tbsp per pound of meat – usually chicken, fish or pork chops. As a wet rub combine 1 tbsp seasoning to ¼ cup of extra virgin olive oil.
You can also sprinkle this on a Greek salad or on potatoes, cauliflower, broccoli, carrots or summer squash.
Hand blended from garlic, thyme, oregano, black pepper, rosemary, lemon peel, oregano, basil and sage.
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