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Besma Abbaoui

In this course you will learn how to prepare a series of Mediterranean inspired dishes which span from Spain to Turkey that not only offer a feast for the senses but also incredible health benefits. You won't feel deprived enjoying these dishes that are quick and easy to prepare and often very economical. We will start with appetizers that can also be enjoyed as healthy snacks and include dishes such as Marinated Olives and Hummus. We will explore a variety of chicken dishes such as Balsamic Chicken and traditional Algerian Couscous. Seafood dishes will also be taught and include Garlic Shrimp and Fish en Papillote. A variety of vegetable dishes will inspire you to broaden your repertoire and include dishes such as Ratatouille and Chakchouka. You will learn how to make pasta in your own home with three fresh and delicious pasta sauces to accompany the pasta. Instructions on how to prepare homemade yogurt will also be presented with no special equipment required except a thermometer. Finally, we’ll finish off with satisfying that sweet tooth with video instruction on how to prepare Balsamic Strawberries and festive Baklava. After you complete this course you will leave inspired to bring some of the Mediterranean table into your home so that you and your loved ones can lead happier and healthier lives.

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What's inside

Learning objectives

  • Learn about what mediterranean cooking is and how it can help you live a more healthful, happy life.
  • Learn some basic cooking techniques needed to prepare meals at home.
  • Get inspired with mediterranean inspired cooking videos.
  • Learn about olive oil and its health benefits.

Syllabus

Introduction
Basic Knife Skills: Slicing an Onion
Basic Knife Skills: Dicing an Onion
Basic Knife Skills: Garlic Prep
Read more

Roasted Almonds


An easy and delicious appetizer or snack full of healthful fats, fiber and vitamins!


fresh rosemary, 2-3 sprigs

fresh thyme, 2-3 sprigs

Salt, 1 tspn

Unroasted Almonds, 1 ½ cups

Olive oil, 2 tbspns

Marinated Olives


Olives are a hallmark of Mediterranean cuisine. Marinating them with herbs and lemon zest amps up the flavor and health benefits!


Olives, 2 cups

Garlic, 1 clove

Fresh thyme, 1 tbspn

Fresh sage (or other fresh herb), 1 tbspn

Peeled lemon zest, 1 lemon

Olive oil, ¼ cup

Hummus


Homemade hummus is so much better than store bought and is both delicious and full of health benefits!


Dried Chickpeas, 1 16oz bag to yield at least 4 cups of cooked chickpeas for pureeing with leftovers for garnish (reserve cooking water)

Bay leaf, 1

Garlic, 3-4 cloves (adjust to taste)

Tahini (sesame seed paste), ¾ cup

Lemon zest and juice, 1 lemon


For garnish

Leftover cooked chickpeas

Cumin, 1 tspn

Coriander, 1 tspn

Lemon zest, 1 tspn

Olive oil, ¼ cup

Paprika, 1 tspn

Dried Mint, 1 tspn

Chicken: How to Cut Up a Chicken
Chicken: How to Make Chicken Stock

Herbs and Spices to Wake up your Chicken


Chicken can be bland, but these simple herbs and spices produce delicious chicken in seconds!


1. Fennel Seeds


2. Herbes de Provence


3. 1 part Cumin Seeds + 2 part Coriander Seeds (ground)

Balsamic Chicken


Rich balsamic vinegar makes this chicken super delicious, and you won’t believe how easy the recipe is!


Lemon zest and juice, 1 lemon

Garlic, 2 cloves

Dijon mustard, 2 tbspns

Balsamic vinegar, ¼ cup

Olive oil, 2 tbpns

Salt

Freshly ground black pepper

Fresh parsley for garnish

Chicken Piccata


This chicken dish comes together very quickly and has a delicious Mediterranean citrus flavor!


Boneless Skinless Chicken breast, 3

Olive oil, 2 tbspn

Butter, 2 tbspn

Salt

Freshly ground black pepper

All purpose flour, 1 cup

Chicken broth, ½ cup

Lemon zest and lemon juice, 1 lemon

Rinsed caper, ¼ cup

Flat leaf parsley for garnish

Couscous


This couscous recipe is from my Algerian family. It is a staple of Algerian cuisine.


Chicken cut up into pieces, 1

Onions, 3 medium

Salt

Paprika, 2 tbspns

Black Pepper, 1 tbpsn

Ras el hanout, 2 tbspns

Tomato paste, 2 tbpsns

Soaked chickpeas, 1 cup

Zucchini, 2

Baby carrots, 1 cup

Cabbage, ½ head

Fava beans, 1 cup

Fin couscous, 4 cups

Corn oil, 2 tbspns

Butter, 3 tbspns


Buttermilk to drink with the couscous

Garlic Shrimp


An easy and delicious way to prepare shrimp.


Garlic, 5-6 cloves

Olive oil, 2 tbspns

Shrimp, 1 lb

Fresh herbs such as rosemary, thyme, mint, 1 tbspn each

Dried oregano, ½ tbspn

Dried red pepper flakes, 1 tspn

Salt

Freshly ground black pepper

Fish en Papillote


Fish can be quickly prepared this way to retain its moisture and flavor. An assortment of vegetables to your liking can be used creating a full meal in minutes.


Well washed leek, 1

Fennel fronds (optional), 2 tbspns

Flat leaf parsley, 2 tbspns

Bell pepper, 1

Carrots, ½ cup

Sliced Mushrooms, ½ cup

Garlic, 2 cloves

Lemon zest and juice, 1 lemon

Boneless skinless fish, 4 portions

Capers, 1 tbspn

Fennel seeds, 1 tbspn

Fresh thyme, 4 sprigs

Parchment paper, 4 sheets

Salt

Freshly Ground black pepper

Olive oil, 4 tbspns

Chicken or vegetable broth, 4 tbspns

Egg, 1

Bouillabaisse


This hearty seafood stew can use any seafood you have on hand. The saffron makes it extra special.


Shrimp, 1 lb

Lobster tails, 2

Scallops, 1 lb

Orange zest and juice, 1 orange

Fennel seeds, 1 tbspn

Crushed tomatoes, 1 28 oz can

Saffron, 1 tspn

Potatoes, 2 medium

Onion, 1

Garlic powder, 1 tbspn or 3 garlic cloves

Salt

Freshly ground black pepper


Rouille

Mayonnaise, ½ cup

Tomato paste, 1 tbpn

Sriracha, 1 tspn

Garlic powder, 1 tspn or 1 garlic clove

Salt

Freshly ground black pepper

Toasted sliced hearty bread

Dukkah Spice Blend


Use this spice blend over any cooked vegetable to make them extra delicious!


Almonds, ½ cup

Walnuts, ½ cup

Hazelnuts, ½ cup

Sesame seeds, ¼ cup

Cumin, 1 tbspn

Coriander, 2 tbspns

Salt

Beautiful Broccoli


Broccoli prepared this way stays bright green and is super delicious. It also keeps a lot of the anti-cancer compounds it has.


Broccoli, 2 lbs

Garlic, 2 cloves

Olive oil, 3 tbspns

Red pepper flakes, 1 tspn

Salt

Freshly ground black pepper

Ratatouille


Ratatouille is a rustic vegetable dish made famous by the Pixar movie about a rat that can cook. It is full of healthy vegetables and great flavor.


Zucchini, 1 large

Red bell pepper, 1 large

Eggplant, 1 large

Olive oil, 1/2 cup

Herbes de Provence, 1 ½ tbspn

Salt

Freshly ground black pepper


Onion, 1 large

Garlic, 3 cloves

Tomatoes, 2 large

A can of crushed tomatoes, 28 oz

Honey to taste

Red wine vinegar to taste

Chakchouka


This vegetarian dish comes together very quickly and is popular in North Africa and the Middle East.


Onion, 1 large

Garlic, 2 cloves

Green Bell Pepper, 1

Red Bell Pepper, 1

Roma tomatoes, 3

Olive oil, 2 tbspns

Salt

Freshly ground black pepper

Eggs, 4

Scallions and fresh parsley for garnish

Fennel Orange Mushroom Salad


A fabulous salad to add to your repertoire, it is full of fresh crisp anise flavored fennel, juicy oranges and meaty mushrooms…Yum!


Fennel bulb, 1

white button mushrooms, 4-6

Zest and Juice of lemon, 1

Zest and juice of orange, 1

Garlic clove, 1

Dijon mustard, 1 tbspn

Honey, 1 tspn

Salt

Freshly ground black pepper

Olive oil, ½ cup

Grated parmesan cheese, ½ cup

Lentil Salad


This simple, yet flavorful lentil salad couldn’t get more healthier and easier, enjoy!


Dry lentils, 1 lb

Garlic, 4 cloves

Fresh mint. ½ cup

Fresh flat leaf parsley, ½ cup

Scallions, 4

Lemon zest and juice, 1

Olive oil, ½ cup

Salt

Freshly ground black pepper

Turkish Braised Green Beans


Green Beans get dressed up with a flavorful tomato sauce and cooked to perfection as they are prepared in the Turkish style.


Onion, 1 large

Roma tomatoes, 3

Green beans, 2 lbs

Olive oil, 2 tbspns

Garlic, 2 cloves

Tomato sauce, 8 oz can

Honey, 1 tbspn

Salt

Freshly ground black pepper

Plain yogurt, 1 cup

Lemon, 1

Fresh mint for garnish

Homemade Pasta


Learning to make homemade pasta is a game changer that will enhance your life and impress your friends!


All Purpose flour, 500 g or 3 cups

Eggs, 5 large

Salt, ½ tspn

Olive oil as needed

Homemade Pasta: Rolling out Dough by Hand
Homemade Pasta: Rolling out Dough by Machine
Homemade Pasta: Cooking the Pasta

Easy Fresh Tomato Sauce


This super quick fresh tomato sauce is fantastic when tomatoes are plentiful and in season. You can use it not only on pasta but also as a sauce for fish and chicken.


Garlic, 1 clove

Olive oil, ¼ cup

Fresh tomatoes chopped, 2 cups

Fresh basil, 1/4 cup

Basil Pesto


Pesto is a raw, crushed sauce which can be made from fresh herbs, mushrooms and even sun-dried tomatoes. This basil version is the most popular and is from the Genoa region of Italy.


Parmesan cheese, ¼ cup

Garlic, 1 clove

Pine nuts, ¼ cups

Fresh basil, 2 cups

Olive oil, ½ cup

Lemon Juice, 2 tspns

Salt

Freshly ground black pepper

Easy Mushroom Sauce


Mushrooms are so hearty and flavorful; you hardly miss meat when you eat them. This easy mushroom sauce can use any variety of mushrooms you have on hand. It makes for a delicious pasta sauce or can be served over chicken or fish.


Leek, 1

White button mushrooms, 2 cups

Shitake mushrooms, 2 cups

Garlic, 2 cloves

Olive, 3 tbspns

Salt

Freshly ground black pepper

Fresh rosemary, 2 sprigs

Fresh thyme, 3 sprigs

Lemon zest and lemon juice, 1 lemon

Butter, 2 tbspns

Fresh flat leaf parsley, ¼ cup

Polenta


Polenta is an easy side dish that is both hearty and economical. It pairs well with a multitude of fish, chicken and vegetable dishes.


Water, 6 cups

Salt, 2 tspns

Corn meal, 1 ¾ cup

Butter, 1 tbspn

Homemade Yogurt


Learning how to make your own yogurt is not only economical, but you will produce much higher quality yogurt with greater health benefits than can be found on the store shelves.


Whole milk, 2 quarts

Plain yogurt, ½ cup

Balsamic Strawberries


Adding vinegar to strawberries doesn’t sound like it would be delicious but wait until you try them. This super easy dessert is both delectable and sophisticated not to mention full of health benefits.


Strawberries, 1 lb

Honey, 3 tbspns

Balsamic vinegar, ¼ cup

Heavy whipping cream, 1 cup

Fresh mint for garnish

Baklava


One of my all-time favorite desserts, baklava is very popular as a celebratory dessert in North Africa and the Middle East. This recipe is made with honey instead of sugar syrup which makes it both healthier and more delicious.


Ground Almonds, 3 cups

Ground Walnuts, 3 cups

Sugar, ½ cup

Cinnamon, 2 tbspn

Orange blossom water, 2 tspns

Phyllo dough, 1 16 oz box

Butter, 2 sticks

Honey, ¾ cup

Conclusion

Good to know

Know what's good
, what to watch for
, and possible dealbreakers
A fantastic option for learners who cook infrequently or for those who are looking for easy and quick Mediterranean inspired meals that are also healthy and budget friendly
Provides a solid introduction to a variety of Mediterranean cooking techniques that learners can apply in their own kitchens
Features Mediterranean cuisine which is widely-renowned for its health benefits
Although focused on Mediterranean cooking, also exposes and teaches learners about various Mediterranean spices and herbs
Includes an introduction to the health benefits and nutritional characteristics of olive oil

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Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Mediterranean Cooking for Health and Happiness with these activities:
Use a knife properly
Refresh knife skills and handling before taking the course to ensure preparation and successful handling.
Browse courses on Knife Skills
Show steps
  • Review proper gripping techniques.
  • Practice basic cuts on vegetables.
  • Follow video tutorials on knife handling techniques.
Read the book Mediterranean Cooking by Claudia Roden
Claudia Roden's Mediterranean Cooking is a comprehensive resource that provides a deeper understanding of Mediterranean cuisine and its regional variations.
Show steps
  • Read the chapters that cover the topics you want to learn more about.
  • Take notes on the recipes, techniques, and culinary traditions discussed in the book.
  • Experiment with the recipes provided in the book to gain hands-on experience.
Review basic knife skills
Reviewing basic knife skills will help you prepare Mediterranean ingredients efficiently and safely.
Browse courses on Knife Skills
Show steps
  • Watch videos or read tutorials on proper knife techniques.
  • Practice slicing, dicing, and chopping various fruits and vegetables.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Watch online tutorials on specific Mediterranean cooking techniques
Online tutorials provide a convenient way to learn specific Mediterranean cooking techniques from experienced chefs.
Browse courses on Cooking Skills
Show steps
  • Search for online tutorials on the Mediterranean cooking technique you want to learn.
  • Watch the tutorials and take notes on the steps and tips provided.
  • Practice the technique using the guidance you learned from the tutorials.
Prepare and cook several Mediterranean dishes demonstrated in the course
Practice and repetition are critical for mastering Mediterranean cooking techniques. Cooking the dishes demonstrated in the course will reinforce the video instruction and help you build confidence in your abilities.
Show steps
  • Gather the necessary ingredients and equipment.
  • Follow the video instructions carefully to prepare and cook each dish.
  • Taste and adjust seasonings as needed.
  • Present your dishes and invite friends or family to enjoy them with you.
Create a photo or video journal of your Mediterranean cooking experiences
Documenting your cooking experiences will help you reflect on your progress, identify areas for improvement, and share your learning with others.
Show steps
  • Take photos or videos of the dishes you prepare.
  • Write brief descriptions or captions to accompany your photos or videos.
  • Compile your photos or videos into a journal or online portfolio.
Host a Mediterranean-themed dinner party for friends or family
Hosting a dinner party will allow you to share your Mediterranean culinary skills with others and receive feedback on your dishes.
Show steps
  • Plan your menu and purchase the necessary ingredients.
  • Prepare the dishes in advance.
  • Set the table and create a welcoming atmosphere.
  • Serve your dishes and enjoy the company of your guests.

Career center

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