Cooking & Cocktails The Med
WITH YOUR NATIONAL FOOD, BEVERAGE & CULINARY EXPERIENCE TEAM
The History of Mediterranean Cuisine
Mediterranean cuisine is a vibrant, diverse culinary tradition shaped by the countries surrounding the Mediterranean Sea, including Greece, Italy, Spain, Turkey, Lebanon, Morocco, and more. Its flavors reflect centuries of cultural exchange, trade, and migration, blending influences from Europe, the Middle East, and North Africa.
Mediterranean cuisine traces its roots to ancient civilizations such as the Greeks, Romans, and Phoenicians, who cultivated olives, grapes, and grains — ingredients still central today. Over time, the region absorbed culinary elements from Arab, Ottoman, and Moorish cultures, introducing spices, rice, and new
cooking techniques that continue to define the cuisine.
CORE CHARACTERISTICS
Mediterranean cooking is known for:
» Fresh, seasonal ingredients - vegetables, fruits, legumes, nuts, and whole grains
» Healthy fats - especially olive oil, the cornerstone of the region
» Lean proteins - fish, seafood, and moderate amounts of poultry and dairy
» Herbs and spices - oregano, basil, cumin, coriander, and more
» Simple preparation - grilling, roasting, and baking that highlight natural flavors
CULTURAL SIGNIFICANCE
Beyond its ingredients, Mediterranean cuisine is deeply tied to lifestyle and tradition. Meals are communal, emphasizing family, hospitality, and the joy of gathering. It also forms the foundation of the Mediterranean Diet, celebrated worldwide for its heart healthy and longevity supporting benefits.
CLASSIC MEDITERRANEAN DISHES YOU MAY KNOW
STARTERS & MEZZE
Mezze refers to small, flavorful dishes served as appetizers or a shared meal across the Mediterranean and Middle East.
» Tzatziki Dip – Greek yogurt, cucumber, garlic, dill, and olive oil
» Hummus Trio – Classic, Roasted Red Pepper, and Beetroot
» Dolmas – Grape leaves stuffed with herbed rice and pine nuts
» Labneh & Za’atar – Strained yogurt with olive oil and za’atar
» Grilled Halloumi – Served with figs, arugula, and pomegranate molasses
SALADS
» Greek Village Salad – Tomatoes, cucumbers, olives, feta, oregano, olive oil
» Tabbouleh – Parsley, mint, bulgur, tomato, lemon
» Chickpea & Roasted Pepper Salad – With lemon tahini dressing
MAIN COURSES
» Chicken Souvlaki Plate – Grilled marinated chicken with tzatziki, lemon potatoes, pita
» Seafood Paella – Saffron rice with mussels, shrimp, and calamari
» Vegetarian Moussaka – Eggplant, potato, lentils, béchamel
» Lamb Kofta – With couscous, roasted vegetables, garlic yogurt
SIDES
» Couscous Pilaf – Raisins, almonds, cinnamon
» Roasted Mediterranean Vegetables – Zucchini, peppers, eggplant, tomato
» Olive & Herb Flatbread – Rosemary and sea salt
DESSERTS
» Baklava – Layers of pastry with nuts and honey syrup
» Orange Blossom Panna Cotta – Creamy with citrus and floral notes
» Date & Almond Cake – With cardamom whipped cream
BEVERAGES
» Moroccan Mint Tea
» Fresh Lemonade with Rose Water
» Mediterranean Wine Pairings – Greece, Lebanon, Spain
Tzatziki Dip
Tabbouleh
Greek Chicken Souvlaki
Prep & Cook Time: 25 Minutes
Yield: 10–12 Skewers
MARINADE INGREDIENTS
» 10 garlic cloves
» 2 tablespoons dried oregano
» 1 teaspoon dried rosemary
» 1 teaspoon paprika (not smoked)
» 1 teaspoon each kosher salt & black pepper
» ¼ cup Greek extra virgin olive oil
» ¼ cup dry white wine
» Juice of 1 lemon
» 2 bay leaves
CHICKEN INGREDIENTS
» 2½ pounds organic boneless skinless chicken breast, cut into 1½ inch pieces
FOR SERVING
» Greek pita
» Tzatziki
» Tomato, cucumber, onion, Kalamata olives
INSTRUCTIONS
1. Make the marinade: Blend garlic, oregano, rosemary, paprika, salt, pepper, olive oil, wine, and lemon juice.
2. Marinate the chicken: Add chicken and bay leaves; coat well. Refrigerate 2 hours or overnight.
3. Soak skewers: 30–45 minutes.
4. Grill: Cook skewers over medium high heat until browned and internal temp reaches 160°F (it will rise to 165°F as it rests). Turn evenly.
5. Warm the pita: Lightly grill.
6. Assemble: Spread tzatziki on pita, add chicken, then veggies and olives.
NOTES
» For a fuller spread, add Greek salad, watermelon salad, hummus, or a mezze platter.
» Short on time? Marinate 30 minutes at room temp.
» Keeps 3 days refrigerated (remove skewers).
Authentic Tzatziki
Prep Time: 10 Minutes Yield: 2 Cups
INGREDIENTS
» ¾ English cucumber, partially peeled
» 1 teaspoon kosher salt
» 4–5 garlic cloves, grated (use fewer for milder flavor)
» 1 teaspoon white vinegar
» 1 tablespoon Greek olive oil
» 2 cups full fat Greek yogurt
» Fresh dill or mint (optional)
» ¼ teaspoon white pepper
INSTRUCTIONS
1. Grate cucumber; toss with ½ tsp salt. Squeeze dry in cheesecloth or a thick napkin.
2. In a bowl, combine garlic, remaining salt, vinegar, and olive oil.
3. Add cucumber, yogurt, pepper, and herbs; mix well.
4. Refrigerate 30 minutes to a few hours to thicken and develop flavor.
5. Stir before serving; drizzle with olive oil if desired.
6. Storing: Keep in an airtight glass container for up to 4 days.
Greek Salad (Horiatiki)
Prep Time: 15 Minutes
Yield: 6 Servings
INGREDIENTS
» 1 medium red onion, thinly sliced
» 4 medium tomatoes, cut into wedges
» 1 English cucumber, partially peeled and sliced
» 1 green bell pepper, sliced into rings
» 1 handful Kalamata olives
» 1½ teaspoons dried oregano
» Kosher salt
» ¼ cup Greek olive oil
» 1-2 tablespoons red wine vinegar
» 7 ounce block Greek feta in brine, torn into slabs
INSTRUCTIONS
1. Shock the onion (optional). If you’d like to mellow the onion’s raw taste, fill a small bowl
with ice water. Add about 1 teaspoon of red wine vinegar to the water, then add the sliced onion. Set aside to soak for 10 minutes or so.
2. Combine the veggies. Place the tomato, cucumber, bell pepper, and olives in a large serving dish. Remove the onions from the water and add to the dish with the rest of the vegetables.
3. Season. Sprinkle the vegetables with 3/4 teaspoon of oregano and a pinch of kosher salt. Add the oil and vinegar (to your liking) then give everything a gentle toss.
4. Finish and serve. Top the salad with slabs of feta and sprinkle with the remaining 3/4 teaspoon of oregano and enjoy!