GREECE is a mountainous land. Infertile, often precipitous, cut through with deep gorges, the mountains have posed a harsh challenge to those who lived among them. But they have also nourished a race of hardy fighters who proved their worth in times of unrest or national struggle.
The first farmers in Greece grew barley and wheat. Since then the range of crops has increased greatly, but the problems of a difficult climate and unyielding soil remain. The gods of harvest were among the most respected of the Greek pantheon.
Greek cuisine formed its personality through the centuries by adding to its core of wheat, olives and vines elements from different cultures. Epicures since ancient times, the Greeks would try new flavors and then adopt them to suit their taste. Anyone who takes pleasure in the vibrant colors and flavors of fresh fruits and vegetables, who savors the richness of good olive oil, the tang of lemon juice and the aromas of fresh herbs and garlic, will find no difficulty in embracing its diet. Much of it is familiar to lovers of good food: hearty vegetable and bean soups, a bowl full of green leaves tossed with an olive oil dressing, the freshest possible fish — all are hallmarks of the Mediterranean cuisine. The dark-fleshed, oily fish beloved of Mediterranean diners — tuna, mackerel, sardines and many other varieties — are rich in omega-3 fatty acids.
The unsaturated fats are also believed to have a strong protective effect on the heart and the entire vascular system, as well as to act as a deterrent against certain types of cancer and other diseases.
Garlic performs a number of healthy functions in the body. It is said to reduce the risk of heart disease by decreasing total blood cholesterol.
The bountiful supply of natural antioxidants, such as vitamins C and E and beta carotene, within the Mediterranean diet provides an armory of powerful defenses. These potent chemicals fight the destructive effects of free radicals and oxidants. Lemons, oranges, tomatoes, red peppers, avocados and parsley are all packed with effective natural antioxidants.
Pulses are also a distinctive feature of Greek cuisine: chickpeas, lentils and black-eyed beans make soups and vegetable stews. Salads of white broad beans and red kidney beans are dressed with olive oil, lemon juice, crushed garlic and fresh herbs.
The Harvard School of Public Health, the Oldways Preservational and Exchange Trust and the World Health Organization Regional Office for Europe have all endorsed the Mediterranean diet pyramid. This dietary model was modeled on the traditional diets of the Mediterranean region around 1960. Breads, cereals and grains comprise the “base” of the model, while fruits and vegetables comprise the next largest segments.
The Mediterranean pyramid recommends that poultry and fish be consumed a few times a week and red meat only a few times a month. The liberal use of olive oil virtually to the exclusion of all other fats, especially saturated fats such as butter and margarine, is a particularly remarkable feature of the diet. For abundance of flavor, for a healthy life, Greek cuisine has few equals in the world.