Top 11 Must-Try Mediterranean Foods in Spain, Italy, France and More

The Holy Trinity Of Food From The Mediterranean Area

Those living near the Mediterranean Sea are at lower risk of some cancers and heart disease, and they typically have longer lifespans. Many attribute this to what's been coined "the Mediterranean diet," a style of eating based on lean proteins, fresh fruits and vegetables, seeds and olive oil. The core ingredients, often referred to as the "holy trinity" are easy to remember: olives, wheat and grapes.

Almost every meal you have in Southern Mediterranean countries will have elements of olives or olive oil, bread or pasta, and grapes or wine. Think warm slices of freshly baked bread (wheat) dipped in olive oil (olives) and a splash of balsamic vinegar (grapes). Is your mouth watering yet?

Mediterranean cuisine can also be broken down into three regions: Eastern Mediterranean, Southern Europe and North Africa. Thanks to their central sea, each region has traded and shared its culinary riches, but some distinctions still exist.

In the east (Greece, Turkey and Egypt), yogurts and fresh cheeses like halloumi are popular. Gentle flavors of parsley and mint complimented by fresh lemon juice provide the key taste. Thick chunks of lamb and poultry are served with flatbreads like pita or lavash.

In the south (Italy, France and Spain), wine finds its way into most dishes and onto dinner tables, bringing with it ingredients like tomatoes, olives, anchovies and capers. Tuck into comfort-food dishes like paella, margarita pizza or tortilla.

In the north of Africa (Morocco, Tunisia and Libya), spices reign supreme. Much like in India, cumin, coriander and paprika meld together to create fragrant stews. In the markets of Morocco, pick up some Harissa spice — a powerful addition to your at-home cooking.

Fun fact: In the US, a person uses only 2 lbs (1 kg) of olives per year. But in Greece, a single person uses a crazy 37 lbs (17 kgs) per year!

2. Paella From Spain

Paella can be traced back to a small town in Spain named Valencia. It was here that Roman conquerors introduced rice and irrigation to the land — a lesson learned from Arabic cultures. Much like pizza had humble beginnings based in poverty, paella was originally created by servants from the leftovers of their masters' tables. Rice, leftover meat and spice were cooked in a large flat bottomed pan over a hot fire to create the flavorful masterpiece we now know as paella.

Today, paella can be made with meats such as chorizo or beef or seafood like shrimp, mussels and lobster. Every family and restaurant has its prized paella recipe with just one spice in common — saffron, which is what turns the rice a beautiful shade of yellow and provides a rich, earthy taste.

While a paella in the town of Valencia is a real treat, you can find this popular menu item all over Spain and the Mediterranean. If you want to give this dish a taste before you travel, why not make a seafood paella at home? Here's a quick and easy recipe for you to follow. Just remember that not all rice is the same! You'll need the thick and bouncy bomba rice that holds more water than usual.

4. Croatia's Under The Bell Cooking

This recipe dates back to ancient Balkan times, and it gets its name from its cooking method. "Under the bell" refers to a cooking dish called "peka" or "bell." It is made of thick clay or metal and has a unique double purpose lid. The peka is placed on coals, filled with savory ingredients, and covered with the lid (the bell) before coals are stacked on top, cooking what's inside from top and bottom.

A mix between roasting and baking, food made under the bell is juicy and tender. Roast lamb and potatoes are a common Easter-time treat for Croatian families, but octopus and even bread are common favorites in Croatia.

Croatian spice gives under the bell dishes an irresistible Mediterranean taste. This is definitely one to order in a local mom-and-pop restaurant!

6. Truffle Everything

Truffles are a small type of mushroom; these fungi often make headlines for selling at ridiculous prices. Gourmets and chefs around the world fork out thousands of dollars — sometimes paying more per kilo than gold — for these culinary delights. Truffles fetch such a high price because they can only be grown underground and trained pigs and dogs need to be used to dig them up.

But don't despair, you don't have to be super-wealthy to treat yourself with a little truffle action. In France and Italy (where you'll find a large concentration of truffle varieties), they get used as a flavor-enhancing addition to meals. They can be grated over pasta or scrambled eggs (much like Parmesan cheese), infused into decadent olive oil or butter, and much, much more.

But be warned, once you order a dish that contains truffles, you might want to order a second and then a third!

8. Mediterranean Sashimi

You may have heard about Japanese sushi and sashimi, but the Mediterranean has developed its own way of indulging in the gifts of the ocean. Where Japan uses soy sauce and wasabi, Mediterranean chefs use a sprinkle of salt and pepper and squeeze of fresh lemon.

For the adventurous, try raw oysters, or achinos (sea urchin). If those two look a little too weird for your taste, opt for a starter of tuna tartare or a delicate salmon carpaccio.

11. Shakshuka Eggs Poached In Spicy Tomato Sauce

Remember how tomatoes were vital in Mediterranean food? This Morrocan dish is yet another example of how versatile and delicious tomatoes are. Shakshuka is basically a one-pan mix up of tomato sauce, spices, and poached eggs. It's a hearty mix of Mediterranean flavor and heat — a great way to kickstart your day.