Gastronomy

In summary, the Mediterranean Diet identified is characterized by a prevalence of plant foods over animal foods, plus other details. In particular, a relatively large intake of bread and cereals (pasta, rice, and similar foods) should give preference to whole grains products rich in fiber; a large intake of all kinds of vegetables is recommended, including legumes; the same is the case for fruits, possibly including substantial portions of nuts, almonds, and similar items; meat should be consumed with moderation, with an emphasis on excluding red and fatty meats in favor of poultry; fish and seafood should be consumed regularly; milk should be consumed in moderation, with a preference for skim milk and low-fat dairy products; olive oil should be the major dressing and cooking fat, while other hard fats should be excluded; sugar, sugar products, and pastries should be limited to maintain a low glycemic index; and alcohol intake should be moderate, preferable with small amounts of red wine.

[Menotti A, Puddu PE. Ancel Keys, the Mediterranean Diet, and the Seven Countries Study: A Review. J Cardiovasc Dev Dis. (2025), 12(4):141. doi: 10.3390/jcdd12040141. PMID: 40278200; PMCID: PMC12027923]

[De Leonardis, Antonella & Macciola, Vincenzo & Lopez, Francesco. (2014). The Role of Virgin Olive Oil in the Traditional Mediterranean Cuisine, March 2014. In the book: Virgin Olive Oil: Production, Composition, Uses and Benefits for Man (pp. 259-282), Chapter: 14, Publisher: Nova Science Publishers, Inc. Editors: Antonella De Leonardis]

In Greek cuisine, olive oil is more than just an ingredient, it’s a tradition, a culture, a way of life. Its rich taste, impressive color, and healthful properties make it indispensable. From dressing salads to frying fish, olive oil plays a vital role in enhancing the taste and nutritional value of meals. The use of olive oil in Greek cooking dates back thousands of years. Olive trees have been cultivated in Greece for more than 5,000 years, and the oil derived from their fruit has always been highly prized. In ancient times, olive oil was not only a staple in the diet but also used in religious ceremonies, medicine, and cosmetics. Today, olive oil culture and cuisine, passes down through generations as an essential part of daily life. Family recipes often include specific ways to use olive oil, whether in bread-making, preparing sauces, or marinating meats.

[Trichopoulou, Antonia. (2022). Olive oil, Greek Mediterranean diet heritage and honoring the past to secure our future: Priorities for research and education. Frontiers in Nutrition. 9. 1058402. 10.3389/fnut.2022.1058402]

Olive oil is incredibly versatile and plays a variety of roles in cooking. Whether used for sautéing, roasting, or dressing, it is the foundation upon which many classic dishes are built. One of the most common uses of olive oil in Greek cuisine is as the base for sauces and dips. Olive oil also forms the foundation of many marinades, adding depth of flavor to meats, fish, and vegetables before grilling or roasting. By marinating in olive oil, herbs, and spices, dishes take on an extra layer of complexity. Olive oil is often added at the very end of cooking to enhance the flavor of a dish. Greek salads are often drizzled generously with olive oil, along with some lemon juice or vinegar. The oil not only adds a texture but also amplifies the flavors of the vegetables, herbs, and cheese. Freshly grilled fish, roasted vegetables, or legumes may also be finished with olive oil, adding richness and moisture while allowing the natural flavors of the ingredients to appear. Olive oil’s relatively high smoke point makes it ideal for frying and sautéing in cooking. Sautéing vegetables, garlic, and onions in olive oil is a common first step in preparing many dishes, such as stews and casseroles. The oil adds a subtle richness and brings out the natural sweetness of the vegetables.

[ALİ YALÇIN – A. SÜHA YALÇIN, EXTRA VIRGIN OLIVE OIL AND THE MEDITERRANEAN DIET, Scientific Basis of Health Benefits and Recipes, Book, https://www.researchgate.net/profile/A-Suha-Yalcin/publication/338392619_Extra_Virgin_Olive_Oil_and_the_Mediterranean_Diet/links/5f4dd807299bf13c5072bf5a/Extra-Virgin-Olive-Oil-and-the-Mediterranean-Diet.pdf]

[https://uhs.berkeley.edu/sites/default/files/wellness-recipes-vegetablesmadeeasyhandout.pdf]

Despite the growing interest in the sensory and healthy properties of extra virgin olive oil (EVOO), the topic of oil-food pairing is practically unexplored. This study systematically explores sensory effects on the flavor and harmony obtained by combining two ingredients (EVOOs and vegetables) and aims to provide practical indications for harmonic oil-vegetable combinations. The approach considered an optimal pairing of five EVOOs combined with five typical raw Italian vegetables characterized by different degrees of bitterness (Artichoke, Late Treviso radicchio, Chioggia radicchio, rocket, Early Treviso radicchio). An Index of Disharmony was computed for each pairing, using intensity ratings given by a trained panel that described EVOOs, vegetables and pairings. The results suggested a flavor congruency principle to enhance the oil-pairing harmony. EVOOs with intense green and bitter flavor maximize harmony when combined with very bitter or very pungent vegetables. EVOOs with moderate green flavor and bitterness seemed best paired with vegetables with low/intermediate bitterness.

Delicate olive oil is ideal for pairing over a tossed salad, it’s compatible with fish, cheese, herb salads and vegetables. Olive oil with medium intensity might show a spicy, peppery character and may pair with roasted poultry, white meat, and freshly baked bread. Medium intensity olive oil is also compatible with pasta dishes and pizza. Robust olive oil may be compatible with steaks, lamb chops and stews. All olive oils have a place on the table and mastering their use will enhance our culinary experiences.

[Cichelli A, Cerretani L, Di Lecce G, Piochi M. (2020). Exploring harmony in extra virgin olive oils and vegetables pairings. Grasas Aceites 71 (2), e353, https://doi.org/10.3989/gya.0117191]

[Dinnella Caterina, (2013). Sensory Functionality of Extra Virgin Olive Oil. November 2013, DOI:10.1002/9781118332511.ch7. In the book: Olive Oil Sensory Science (pp. 171-194)]