The Mediterranean diet, celebrated for its health benefits and vibrant flavors, is rooted in the traditional cuisines of countries bordering the Mediterranean Sea. This diet emphasizes whole foods while limiting processed options, added sugars, and refined grains. Spices and herbs play a vital role in the Mediterranean diet, enhancing the taste of dishes and offering various health advantages. Stocking your pantry with a variety of Mediterranean spices is a smart move, whether you love Mediterranean cuisine for the flavors, the health benefits or as part of your heritage. They offer an array of sweet, herbal and warm flavors that bring authentic dishes of the region to life.
The Essence of Mediterranean Cuisine: Herbs and Spices
The Mediterranean region boasts a rich biodiversity, home to a significant portion of the world's known plant species. This diversity is reflected in the wide array of herbs and spices used in Mediterranean cooking, each contributing unique flavors and aromas. These aromatic substances, derived from plants, are used for flavoring and aroma more than nutrition. Using the right types of herbs and spices will give you more authentic tasting dishes you’ll love serving to your friends and family. They not only elevate the taste of the dishes but also offer potential health benefits due to their anti-inflammatory, anti-diabetic, anti-hyperlipidemic, and anti-hypertensive properties.
Must-Have Mediterranean Spices and Herbs
Here's a guide to some essential Mediterranean spices and herbs that can transform your cooking:
Aleppo Pepper: Made from dried and ground halaby peppers, Aleppo pepper is produced in Syria and named for the city of Aleppo. It is a popular Middle Eastern and Mediterranean spice, used abundantly in Syria and Turkey. Its flavor is key ingredient in the Syrian dip muhammara, which is made with garlic and toasted walnuts. Use Aleppo pepper to flavor everything from stews to roasted meats to vegetable dishes.
Basil: The star of vibrant Italian pesto, basil is one of the most well known of these regional herbs. There are many varieties of basil; the most familiar type is Genovese with large, fragrant, bright green leaves. The flavor of this sweet basil has notes of anise, pepper and mint. Greek basil is a bushier, smaller-leaved type with a flavor that’s more lemony. Purple basil varieties add color and flavor to anything they’re used in. Basil is synonymous with Italian cuisine and is also used in dishes throughout the Mediterranean, including Greece, Egypt, Spain and Cyprus. An aromatic herb with a spicy flavor and sweet scent, basil is used fresh or dried. Tip: Basil can be used fresh or dried. When using dried basil, use one-third of the amount you would use fresh basil leaves.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Bay Leaf: Bay or bay laurel is an herb that has been revered for millennia in the Mediterranean; it’s referenced in ancient literature and was used for crowns in sporting events. When dried (which is how they’re most often used), the flavor mellows and is sweeter, which pairs well with other Mediterranean herbs like oregano, thyme and rosemary. Bay leaves are a popular ingredient in Greece, France, Turkey and Italy.
Borage: Borage is one of many edible flowers, and you can eat the leaves of the plant too. It is part of the Liguria, Italy specialty called preboggion, a fresh herb blend used to flavor risotto. The herb is also a favorite in other parts of Italy and in countries like Turkey and Malta.
Cinnamon: Everyone knows all the sweet ways cinnamon flavors treats like cookies, breads and cakes, but in Mediterranean cooking, it creates rich flavor in savory dishes too. Cinnamon isn’t native to the area-it’s grown and harvested in China and Southeast Asia. Cinnamon has an earthy, warm and spicy flavor and some varieties are especially intense. In Morocco, cinnamon is one of the spices in tagines made with beans, chicken and lamb. A classic Greek tomato sauce like the one used in pastitsio is made with cinnamon, nutmeg and allspice. Turkish recipes add cinnamon to meat and vegetable dishes.
Coriander: Dried coriander are the dried seeds from cilantro plants. This can be confusing because in Europe and other parts of the world, coriander is the name of the seeds and the fresh leaves. In the Mediterranean, coriander is found in the cuisines of countries like Greece, Morocco, Algeria and Lebanon; it’s also a part of spice blends like za’atar and garam masala. Use coriander in marinades, soups, stews and other dishes where a longer cooking time helps coax out the flavors. Coriander is used as fresh leaves or as seeds. It has antioxidant, antimicrobial, diabetes-modulation and neurological benefits.
Cumin: Cumin is a spice with global appeal, and that includes the coastal Mediterranean region. When harvested from the plants, cumin seeds look a lot like caraway seeds, but the flavor is much different. The strong flavor of cumin is earthy and warm, with notes of nuttiness and a slight bitterness. Use this blend or cumin on its own to add lots of flavor to Moroccan apricot chicken or other meat dishes. The Greek meatball dish soutzoukakia includes a generous dash of cumin. Cumin most commonly grows in dry and warm regions such as India, Iran, Egypt, Syria, and Turkey. It adds complexity to any dish. A seed spice used whole or ground, cumin has a warm flavor, used in stews, sauces, soups, and savory dishes. Cumin is often roasted, which adds additional flavor.
Read also: Delicious Mediterranean Recipes
Fennel: Fennel grows throughout Europe, including the Mediterranean countries of France, Italy and Turkey. Fennel seeds can be used whole or ground in breads, spice blends and meat rubs. In Greece and Italy, fennel seed is a key flavoring in sausages made from pork or lamb. A seed and bulb spice, and a leaf herb, fennel, comes from a flowering plant originally indigenous to the Mediterranean region. Fennel is known to be used as a medicinal herb to treat gastrointestinal illnesses and upper respiratory tract infections.
Garlic: A key ingredient in traditional Mediterranean cooking, garlic has a spicy, intense flavor.
Lavender: Intensely fragrant and floral, edible lavender buds bring a beautifully perfumed flavor to desserts, baked goods and even savory dishes. The shrubs are native to the Mediterranean, and France is a major producer of the herb. Lavender can be used in the French spice blend herbes de Provence, but it’s mostly only added in North American versions of the blend. Lavender is also grown in Greece and incorporated into dishes and drinks there. It can infuse olive oil, blend into marinades for meats and flavor cheese as it ages.
Marjoram: Marjoram is another herb native to this warm, coastal region and is related to both oregano and mint. The flavor of marjoram is similar to oregano, but milder and with a resinous, woodsy quality. The plants have tiny leaves and white flowers. Marjoram is a staple herb featured in the herbes de Provence blend. It can also be used to flavor the Greek meatball soup called giouvarlakia.
Mint: Mint is another spice that has far more potential than just flavoring ice cream and candies. This hardy, perennial herb thrives in the warm climate of the Mediterranean. Jagged-edged leaves of mint can be used fresh or dried, and it’s a standout herb in many savory dishes in this region. One example is tabbouleh, a cold bulgur wheat salad from the Eastern Mediterranean countries of Syria and Lebanon that’s loaded with chopped mint. Mint tea is a traditional drink of Morocco. Tzatziki sauce, made with yogurt, grated cucumber and mint, is a favorite condiment to serve with Greek gyros.
Read also: Mediterranean Diet, Instant Pot Style
Oregano: This herb is one of the most beloved in Greece; it’s said that Aphrodite herself created oregano as a symbol of happiness. Oregano is part of the mint family of herbs, along with marjoram, lavender and thyme. It grows and spreads as a low ground cover with tiny, fragrant leaves and flowers. For lovers of Italian food, it’s instantly recognizable as a main seasoning in spaghetti and pizza sauces. The herb is used everywhere in Greek cuisine from meats to vegetables, cold salads and egg dishes. Oregano is a native herb to the Mediterranean region. Oregano is a perennial Mediterranean herb-a crowd favorite, and rightfully so.
Paprika: Made from dried and ground red peppers, paprika has a mild, hot or sweet pepper flavor depending on the variety of pepper used and how much of the heat-packing seeds and ribs are included in the grind. Smoked paprika gets its wood fire flavor when peppers are first smoked before being ground. Paprika is familiar as a vivid garnish on dishes like deviled eggs, but can be used more boldly to flavor chicken recipes, egg dishes, stews and sauces. Try it in the Lebanese eggplant dip baba ganoush.
Parsley: Hardy parsley is a versatile herb used across the Mediterranean region. It’s most flavorful when just-picked but is also very useful as a dried herb. The flavor can be described as clean, fresh and vibrant. Lebanese tabbouleh salad has plenty of chopped parsley along with mint, and it’s the preferred garnish for the Italian veal dish osso buco. Parsley also holds up well to heat, and it’s often added to soups and roasted meats or vegetables. Another common herb in Mediterranean cooking is parsley.
Rosemary: Yet another member of the mint family, rosemary is the woody herb that looks like little evergreen branches. This perennial, shrubby herb is native to the Mediterranean region, so it’s no surprise that it’s used extensively in the area. Rosemary is very pungent with a resinous, pine-like flavor and notes of camphor and eucalyptus. In Italy, Greece and France, rosemary flavors roasted meats (such as leg of lamb,) vegetables and potatoes. It is often paired with lemon and garlic. In Greece, cooks also like to add rosemary to olive oil for dipping bread. Rosemary is associated with anti-inflammatory and antioxidant properties.
Saffron: Considered to be the world’s rarest and most expensive spice, saffron is grown in the Middle East, India and the Mediterranean. Despite these challenges, saffron is a key ingredient in Mediterranean cuisine used to season rice and meats. The flavor of saffron is described as musky, earthy and a little bitter. The strands are a bright orange-red and impart a gorgeous golden-yellow hue to the foods cooked with it.
Sage: With soft, fuzzy, grey-green and highly aromatic leaves, sage is a prized herb in the Mediterranean kitchen; in fact, the plant is native to the region. The flavor is earthy, peppery and a little woodsy. In Greece, sage is used in sausages, meat marinades and mushroom dishes. In Italy, sage flavors many dishes including gnocchi and soups. Earthy, grassy, and woody, sage leaves can be used fresh or dried. Tip: When using fresh sage leaves, it’s best to add them toward the end of the cooking process.
Sumac: This spice has become familiar to home cooks in the States over the last several years, but sumac has been in use in the Mediterranean since Roman times. Sumac grows as a shrub, where clusters of berries grow on long stems. In Lebanon, sumac is used in the bread salad fattoush. In the Palestinian dish musakhan, sumac seasons slow-roasted chicken that’s served on flatbread with onions. It’s also part of the spice blend za’atar. Sumac is made from ground and dried berries of the Rhus plant. Its tangy, citrusy flavor pairs amazingly with grilled meats, vegetables, and rice dishes.
Tarragon: Tarragon leaves are bright green and have a warm aroma similar to star anise. You’ll find this herb in sauces, meat, salad dressings, stews, cheeses, pickles, and more.
Thyme: This ancient herb was so revered in Egypt that the leaves were used when entombing the pharaohs. Today, thyme is used the world over and is a key herb in Mediterranean cuisine. It’s a pretty ground-cover plant with tiny fragrant leaves on delicate stems. Thyme has an earthy, peppery and slightly lemony flavor. This herb complements dishes from across the region (try sprinkling it into focaccia dough) and, in its dried form, is part of Italian and Greek spice blends. Consumed fresh or dried, thyme goes well in soups, sauces, roasted vegetables, pasta, and more. The thyme plant is native to the Mediterranean region. Want to add warmth to your dishes? Use thyme!
Mediterranean Spice Blends
Spice blends are an integral part of Mediterranean cuisine, offering a convenient way to infuse dishes with complex flavors. Here are some popular blends:
Baharat: Baharat means ‘spices’ in Arabic and is a typical blend utilized in Eastern Mediterranean cooking. There are variations depending on the region, but expect to find black pepper, coriander, cumin, cinnamon, cloves, cardamom, and paprika. Baharat is a warming spice that lends a pleasing savory, slightly sweet and subtle heat to rice pilafs and couscous, soups and stews, or as a dry rub for meat and vegetables.
Herbes de Provence: Herbes de Provence is a fragrant French Provencal blend that may include dried savory, thyme, basil, marjoram, parsley, oregano, tarragon, rosemary, and fennel.
Italian Seasoning: The Italian seasoning consists of basil, oregano, rosemary, and thyme.
Quatre Épices: Quatre épices is a French blend of four spices, typically ground black and/or white pepper, cloves, nutmeg, and ginger.
Ras el Hanout: Ras el Hanout translates to “head of the shop” in Arabic or ‘top shelf’, referring to the best spices a store has to offer. The blends vary from region to region, from town to town, and even from family to family. Sometimes, ras el hanout is comprised of as many as 50 to 100+ individual spices. This Moroccan spice mix typically contains over 20 ingredients. It includes cumin, coriander, cinnamon, turmeric, and cloves. In fact, the name translates to “head of the shop,” implying the best spices a seller has to offer. Known for its bold, warm, and slightly sweet flavor, Ras el Hanout is commonly used in stews, tagines, couscous, and meats. It adds depth and complexity to dishes, combining earthy, sweet, and savory notes in a single blend.
Vadouvan: Vadouvan French Masala Curry is a French-ified Indian curry spice blend, or masala (South Asian term for spice blend). The French influence comes from the addition of shallots and garlic.
Za'atar: Za’atar Spice is a mixture of sesame seeds, sumac, and herbs (often dried thyme and/or oregano). This combination is traditionally mixed with olive oil and spread on flatbread and baked in the oven. Za’atar is a widely used Mediterranean spice blend. It combines thyme, oregano, marjoram, sesame seeds, and sumac and is known for its earthy and tangy taste. Za’atar is extensively used in Middle Eastern and Mediterranean dishes, combining aromatic and bold spices to create a unique flavor profile. It can be sprinkled on flatbreads, grilled vegetables, or meats or used as a seasoning for hummus. Moreover, it is a popular addition to savory and sweet recipes, making it the culmination of rich, flavorful ingredients. Za’atar is a herb and a spice mixture commonly used in Lebanese cuisine. The mix includes za’atar, sumac, oregano, sesame seeds, and thyme.
Tips for Using and Storing Mediterranean Spices
- Choose Fresh, High-Quality Spices: Opt for whole spices whenever possible when purchasing Mediterranean spices. Whole spices, such as cumin seeds or cinnamon sticks, retain their oils and flavors longer than pre-ground varieties.
- Use Airtight Containers: Store your spices in airtight containers to prevent air exposure. This prevents them from losing their flavor.
- Keep Spices Away from Heat and Light: Store your Mediterranean spices in a cool, dark place away from direct sunlight to prevent spoiling the oils and flavors. A pantry or kitchen cabinet works well.
- Label Your Spices: Label your spice containers with the name and purchase date for easy identification.
- Fresh herbs are best used immediately to keep their flavor and nutrition intact.
- Purchasing whole seeds and grinding them as-needed is the best way to retain freshness and extend shelf-life.
Health Benefits of the Mediterranean Diet
The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats, offers numerous health benefits:
- Promotes Weight Loss: The emphasis on whole foods and healthy fats can aid in weight management.
- Helps Prevent Chronic Diseases: Research suggests that the Mediterranean diet can help prevent heart attacks, stroke, and type 2 diabetes.
- Reduces Risk of Premature Death: Studies have linked the Mediterranean diet to a reduced risk of premature death.
Incorporating the Mediterranean Diet into Your Life
Following the Mediterranean diet doesn't involve strict calorie restrictions, but general guidelines can help you incorporate its principles:
- Consume More: Fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats.
- Consume Fewer: Processed foods, added sugars, and refined grains.
- Limit: Alcohol consumption.
Sample Mediterranean Diet Menu for a Week
Here's a sample menu for a week of meals on the Mediterranean diet, which can be adjusted based on individual needs and preferences:
- Monday:
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: Whole grain sandwich with hummus and vegetables
- Dinner: Tuna salad with greens and olive oil, and a fruit salad
- Tuesday:
- Breakfast: Oatmeal with blueberries
- Lunch: Caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: Salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese
- Wednesday:
- Breakfast: Omelet with mushrooms, tomatoes, and onions
- Lunch: Whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
- Thursday:
- Breakfast: Yogurt with sliced fruit and nuts
- Lunch: Quinoa salad with chickpeas
- Dinner: Broiled salmon with brown rice and vegetables
- Friday:
- Breakfast: Eggs and sautéed vegetables with whole wheat toast
- Lunch: Stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: Grilled lamb with salad and baked potato
- Saturday:
- Breakfast: Oatmeal with nuts and raisins or apple slices
- Lunch: Lentil salad with feta, tomatoes, cucumbers, and olives
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
- Sunday:
- Breakfast: Omelet with veggies and olives
- Lunch: Falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: Grilled chicken with vegetables, sweet potato fries, and fresh fruit
Healthy Snack Ideas
If you feel hungry between meals, consider these healthy snack options:
- A handful of nuts
- A piece of fruit
- Baby carrots with hummus
- Mixed berries
- Grapes
- Greek yogurt
- Hard-boiled egg with salt and pepper
- Apple slices with almond butter
- Sliced bell peppers with guacamole
- Cottage cheese with fresh fruit
- Chia pudding
tags: #mediterranean #diet #spices #herbs