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Step 1
Go online or stop in at your local library. Do a search on Mediterranean produce, spices, and cultural foods. Make a list of the ones that are most popular in Mediterranean countries.
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Step 2
Attend an international festival. Taste Greek, Italian, Spanish, Portuguese, Turkish, Egyptian and Israeli cuisine. Ask about other Mediterranean countries as well. Notice the ingredients that tend to be used most often, in the majority of Mediterranean countries. Make a list of these and begin using these foods and spices one at a time.
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Step 3
Fish, olives, extra virgin olive oil, anise, turmeric, dates, yogurt, curry, lamb, tomatoes, rice, artichokes, lemons, figs, almonds, raisins, garlic, onions--all of these are used in various Mediterranean dishes. Each has its own particular health benefits. You will find many recipes online simply by doing a search with three or more of the above ingredients and Mediterranean recipes as your search terms.
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Step 4
Your local grocery, specialty foods store and whole foods store will usually have recipe cards near common ingredients. Try a new recipe each week, at least three times. The reason to try a recipe three times is to give yourself time to get used to a particular food.
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Step 5
Television shows such as Iron Chef, Top Chef, and networks such as the Food Network are also good sources for recipes. Iron Chef is particularly good at providing tips on the best way to prepare a particular ingredient.
