Learn to Make 4 Easy Mediterranean Diet Sauces from Scratch

Crafting Flavorful Mediterranean Sauces from Scratch

The Mediterranean diet is consistently ranked as one of the healthiest approaches to eating. With its emphasis on plant-based foods like vegetables, fruits, whole grains, beans, nuts and olive oil, this style of eating is linked to a variety of benefits.

But following a Mediterranean diet doesn't mean you have to give up flavor or spend hours in the kitchen. Learning to make some basic Mediterranean sauces can enhance vegetables, proteins, pasta, grain bowls and more with just a few ingredients.

Understanding the Mediterranean Flavor Profile

So what gives Mediterranean cuisine its signature zesty, fragrant, and herbaceous flavor? Here are some key elements:

• Extra virgin olive oil
• Lemon juice
• Garlic
• Onions
• Tomatoes
• Briny capers and olives
• Fresh herbs like oregano, parsley, basil
• Spices including paprika, cumin, coriander
• Peppers and chilies for spice

Combining these ingredients in various ways results in versatile sauces that liven up Mediterranean staples. Once you understand the key components, you can improvise and tailor sauces to your taste.

Tips for Crafting Mediterranean-Style Sauces

Ready to start preparing some sensational Mediterranean sauces? Keep these guidelines in mind:

• Sauté aromatics like garlic and onion at the start
• Deglaze the pan with white wine or broth
• Use the best quality extra virgin olive oil you can find
• Finish sauces with fresh herbs and acidity from lemon or vinegar at the end
• Aim for a balance between rich and bright flavors
• Infuse colors from fresh veggies through roasting or simmering

You don't need fancy equipment or cooking skills to make incredible Mediterranean sauces. A large skillet or pot and a few staple pantry items are all it takes!

4 Easy Mediterranean Sauce Recipes

Here are 4 foundational sauce recipes to stock your Mediterranean flavor arsenal:

1. Lemon Garlic Sauce

This Mediterranean lemony sauce only calls for 5 ingredients. Toss with pasta, noodles, rice, roasted vegetables or grilled fish.

• 1⁄2 cup extra virgin olive oil
• 1⁄3 cup fresh lemon juice
• 4 cloves garlic, minced
• 1 tsp oregano
• Sea salt and pepper to taste

Whisk all ingredients in small bowl until combined. Let sit 30 minutes for flavors to develop before serving.

2. Puttanesca Sauce

Bursting with the briny flavors of olives, capers and anchovies, this intense tomato sauce pairs perfectly with pasta or boneless chicken.

• 2 tbsp olive oil
• 4 cloves garlic, minced
• 2 anchovy fillets, minced
• 1⁄2 tsp red pepper flakes
• 1 (28 oz) can crushed tomatoes
• 1⁄2 cup Kalamata olives, sliced
• 2 tbsp capers
• Salt and pepper to taste
• Chopped parsley for garnish

In pan over medium heat, sauté garlic, anchovy and pepper flakes in olive oil. Add tomatoes, olives and capers. Simmer 20 minutes until thickened. Season with salt and pepper then mix with pasta. Garnish with parsley.

3. Chimichurri Sauce

This lively green sauce from Argentina makes the perfect match for grilled meat and fish. For Mediterranean flair, use Italian parsley.

• 1 cup Italian parsley, chopped
• 3 garlic cloves
• 1 shallot, quartered
• 1⁄4 cup red wine vinegar
• 1⁄2 cup extra virgin olive oil
• 1 tbsp oregano
• 1 tsp red pepper flakes
• Salt and pepper to taste

Blend parsley, garlic, shallot, vinegar and olive oil in food processor. Add oregano and pepper flakes. Season with salt and pepper. Let flavors meld 1 hour before serving.

4. Tzatziki Sauce

This cooling Greek yogurt and cucumber sauce perfectly offsets spicy dishes or hot grilled meats when served as a dip or condiment.

• 1 large cucumber, peeled, seeded and shredded
• 16 oz Greek yogurt
• 3 tbsp extra virgin olive oil
• 3 tbsp fresh lemon juice
• 3 garlic cloves, minced
• 2 tbsp fresh dill, chopped
• Salt and pepper to taste

Wrap shredded cucumber in paper towels to remove excess moisture. Mix with remaining ingredients and season with salt and pepper. Chill 1 hour before serving.

Mediterranean Sauce Uses Beyond Pasta

Once you have a basic sauce recipe down, get creative with uses beyond tossing with spaghetti or penne. Here are some delicious ideas:

• Drizzle chimichurri over grilled steak, chicken or fish
• Use lemon garlic sauce as a marinade for roasted veggies
• Stir puttanesca into a simmering pot of chickpeas or white beans
• Serve tzatziki alongside falafel, gyros or lamb burgers
• Mix any of the sauces into grain bowls
• Toss roasted potatoes with chimichurri or puttanesca
• Brush lemon garlic sauce onto pitas before baking
• Dunk pita chips or fresh veggies into tzatziki

The possibilities are endless once you think beyond pasta. Let your tastebuds guide you!

Unlock the Health Benefits with Mediterranean Diet Sauces

The heart-healthy fats, antioxidants, fiber and anti-inflammatory compounds in ingredients like olive oil, garlic, tomatoes and parsley deliver real benefits behind the great Mediterranean flavors.

By stocking your kitchen with Mediterranean sauces over sugary, fatty or sodium-loaded bottled options, it streamlines preparing quick, nourishing meals. The simple recipes in this article remove any intimidation factor.

So expand your culinary horizons, explore new flavor combos and improve your wellbeing all at once by incorporating basic from-scratch Mediterranean sauces into your cooking repertoire today.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.