Nancy Harmon Jenkins' "The New Mediterranean Diet Cookbook" is more than just a collection of recipes; it's an invitation to embrace a lifestyle centered around fresh, flavorful ingredients and a mindful approach to eating. This cookbook, updated in 2009 from its original 1994 edition, reflects Jenkins' extensive knowledge and passion for Mediterranean cuisine, accumulated through years of living, cooking, and traveling throughout the region. The book aims to guide readers in adopting the Mediterranean diet, emphasizing not only what to eat but also how to appreciate the cultural and historical context of the food.
Embracing the Mediterranean Diet: A Lifestyle Change
Changing eating habits can seem daunting, but Jenkins argues that transitioning to the Mediterranean diet is accessible because many of the core foods and cooking methods are already familiar. The key is a shift in emphasis, prioritizing whole, unprocessed foods and healthy fats.
Familiar Ingredients, New Focus
The cookbook highlights that you don't need exotic ingredients to start cooking Mediterranean. Many staples like beans, rice, pasta, canned tomatoes, and herbs are likely already in your pantry. For specialized items like high-quality olives and cheeses, Jenkins suggests exploring Italian, Greek, or Middle Eastern neighborhoods or making a trip to a well-stocked market.
Overcoming Obstacles and Embracing Change
Jenkins acknowledges the challenges of changing family diets and advises a gradual, subtle approach. Structuring mealtimes can be a crucial first step, fostering a sense of food as a shared, communal experience.
The Importance of Olive Oil
A cornerstone of the Mediterranean diet is the switch to extra-virgin olive oil. Jenkins recommends replacing current fats with this healthy alternative, starting with a blend of olive oil and canola oil to ease the transition if needed. She encourages experimentation with different olive oil varieties to discover their unique flavors.
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Beyond Butter: Rethinking Bread Accompaniments
The cookbook challenges the common American practice of automatically serving butter with bread. Instead, it emphasizes enjoying bread for its own flavor, perhaps with a small amount of jam.
Whole Grains and Variety
While the Mediterranean diet doesn't heavily rely on whole-wheat pasta or brown rice, it incorporates whole grains through dishes like tabbouleh and bulgur pilafs. Jenkins notes the increased availability of high-quality bread and encourages readers to try making their own if desired.
Salads as a Meal's Foundation
Jenkins advocates starting or ending each meal with a salad made from seasonal vegetables and fresh herbs, avoiding nutritionally lacking options like iceberg lettuce.
Expanding Vegetable Horizons
The cookbook encourages readers to move beyond the typical American focus on potatoes, peas, and salad greens, exploring a wider range of vegetables like artichokes, leeks, and fava beans. Variety is key to obtaining all the necessary nutrients.
Reducing Meat Consumption
Jenkins recommends limiting lean meat consumption to no more than 4 ounces per day for healthy adults, suggesting alternatives like chicken, fish, pasta, beans, and vegetables. Stews and hearty soups are excellent ways to incorporate more vegetables and reduce meat portions.
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Mindful Portion Sizes
The cookbook addresses the issue of oversized portions, particularly when dining out. Jenkins advises thinking about portion sizes, both at home and in restaurants, suggesting ordering from appetizer lists or sharing main courses.
Insights from Nancy Harmon Jenkins
In a 2013 interview, Nancy Harmon Jenkins discussed the Mediterranean diet and her cookbook. She emphasized that the diet is "easy, tasty, good for you, and fun, too," preferring the term "The Mediterranean Way of Eating."
New Developments in Olive Oil Research
Jenkins highlighted the evolving understanding of olive oil's benefits. While it was previously known to lower LDL cholesterol and maintain HDL cholesterol, research now indicates that extra-virgin olive oil contains powerful polyphenols and antioxidants that protect against various lifestyle diseases.
Incorporating the Mediterranean Diet into American Life
Jenkins suggests that the easiest way for Americans to adopt the Mediterranean diet is to switch to extra-virgin olive oil for 80 to 90% of their fat intake. Additionally, she recommends reducing consumption of meat, sugar, salt, saturated fat, and processed foods.
Villa Campestri: An Immersive Experience
Jenkins leads cooking getaways at Villa Campestri, an Olive Oil Resort in Tuscany, where participants learn about olive oil production and taste different flavor profiles. She hopes guests will understand the versatility of extra-virgin olive oil and be able to identify high-quality oils.
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A Simple, Satisfying Meal
When cooking for herself, Jenkins enjoys simple meals like eggs fried in olive oil with a side salad of bitter greens, or pasta dishes like orecchiette with chicory or broccoli rabe, dressed with olive oil, garlic, and chili flakes.
Critical Reception and Reader Feedback
"The New Mediterranean Diet Cookbook" has received mixed reviews, with some praising its comprehensive approach and authentic recipes, while others criticize its complexity and perceived snobbery.
Praises
Many readers appreciate the book's informative content, with one reviewer stating it's "a beautiful celebration and love affair of real food." The book is lauded for its detailed explanations of Mediterranean ingredients and cooking methods, offering insights beyond basic recipes. Some reviewers found the recipes delicious and enjoyed the cultural context provided.
Criticisms
Some readers found the recipes too complicated and time-consuming for everyday cooking. Others criticized the author's writing style, describing it as "snobby" and "pretentious," particularly regarding American ingredients and culinary practices. The lack of pictures in the book was also a common complaint. Some readers found the Kindle version difficult to navigate due to the absence of an index and a functional table of contents.
Adaptability and Personalization
Despite some criticisms, many readers acknowledge the value of the book's information and suggest adapting the recipes to suit individual preferences and available ingredients. One reviewer noted that "once you've tried it her way you can experiment with alternatives and see the difference for yourself."