Today we’re going to be talking about what we can learn from Türkiye about food, cooking, and dining. We’ll be inspired by the rich culinary heritage of Türkiye, and learn a bit about their cultural eating habits, things they do when cooking, etc.
Firstly, Türkiye generally follows the Mediterranean diet principles. Their cuisine is heavily influenced by the Mediterranean diet, which people say is one of the healthiest dietary patterns. Olive oil is a staple food used both in cooking, and on salads and dishes. Their meals are rich in vegetables, legumes, whole grains, and fresh herbs. They do eat dairy, fish, and poultry, but in moderation, and they don’t use a lot of processed foods or refined sugars. Their plates typically include grains like bulgur rice and protein like beans, yogurt, or meat with vegetables.
Point number two – the meals are usually cooked from scratch. This makes them healthier and more nutritious, although more time consuming, but it’s a good principle for us all to try and follow.
Number three – Türkiye’s tradition of fermented foods is a valuable one. These are probiotic rich foods. Fermented foods like yogurt are often a central component of a Turkish dish, and pickled vegetables are commonly eaten as sides. Tarhana is a fermented soup base made from grains, yogurt, and vegetables, and then various things are added.
Number four – they use herbs and spices more than they use salt. The priority is herbs, and spices; they use less salt. They often use fresh herbs, or they’ll dry their own mint, parsley, and dill. They use spices like sumac and cumin for flavor instead of relying heavily on salt.
Number five – they see meals as a time for connection. Shared eating, mezze platters – this encourages slower and more mindful eating. Eating in a relaxed, social environment helps your body to know that it’s mealtime, and that it can relax. It gets you out of the fight or flight mode, and helps to regulate your appetite and improve your digestion. Eating in a social context where you chat in between, you sit, you enjoy the meal, you’re not in a hurry, and you’re mindful of what you’re eating, is a very healthy principle.
Then principle number six is seasonal and local eating. In many parts of Türkiye, people follow seasonal eating patterns. That means they rely on fresh local produce; what the farms are producing and what’s available at the markets, and less on imported fruits and vegetables, et cetera. Buying food locally and eating what’s in season is always healthy.
Number seven – they have a high respect for plant-based proteins. They use legumes like lentils, chickpeas, and beans a lot. I’m sure you know that in Turkish cuisine they have lentil soup and stewed beans. These proteins are more affordable, and they’re nutritious. Although I believe that good meat is nutritious too, it’s good to have a balance.
Number eight – Turkish cuisine can include indulgent desserts like baklava, but they’re not everyday foods. They have them in moderation, enjoying desserts and sweets, but doing it mindfully without over consuming them.
Number nine – there’s tremendous respect for ingredients and what they can do to enhance the flavor and nutrition of a dish. Turkish cooking emphasizes fresh seasonal ingredients. The meals are simple, but have lots of flavor. Ingredients like tomatoes, eggplants, olive oil, yogurt, and herbs enhance the flavor of a dish. Good cooking starts with good quality ingredients, and then you don’t need to complicate your dish because the amazing flavors shine through. The Turkish are very good at balancing flavors – for example, savory and sweet, like lamb with apricots or raisins, or tartness with fat, like yogurt with olive oil and lemon. They use herbs and spices a lot, as I mentioned before. They’re good at not overpowering, but elevating their dishes with these ingredients and flavors.
Number ten is grilling and roasting techniques. Grilled meats like kebabs are central to Turkish cuisine. They’re cooked over coal or open flames to give them that deep flavor. Mastering fire; using cooking techniques like grilling, roasting, or smoking can really enhance your meals.
Number eleven – they use bread as a comfort and as an integral part of each meal; as a staple. They use flatbreads like lavash and simit not just for a side. It’s part of the meal, and it’s often used to scoop up the food or soak up the sauces. They make it fresh, which brings that comforting element to your meal.
Number twelve – Turkish fine dining is very good at elevating traditional or ordinary cuisine. Instead of discarding traditional foods, they’ll elevate them for restaurants and fancy meals. A humble dish like Mantı, which is Turkish dumplings, can be deconstructed onto an elegant plate with infused oils. They’ll foam the yogurt and add micro herbs. You don’t need to invent something entirely new. You can take what your grandmother made, something you’ve always made, or a traditional cuisine, and then elevate it to make it more fun, to make it into something for a special dinner, or make it when you’re being creative.
Number thirteen – Turkish chefs embrace visual artistry. They use multisensory presentations – different colors of food, different textures of food, and different fragrances that you smell while you’re waiting for the food to be cooked. If you’re in a restaurant, and there’s some at a table nearby, you want to know what they’re eating. Even the sound of sizzling is something that adds interest. The plates will be very creative, and often resemble a natural landscape or an ottoman tile. I find that very inspiring. Fine dining is about delighting all the senses, and that helps make a dish go from good to unforgettable.
Lastly, they don’t always use wine or spirits, but they use tea in very elegant and interesting ways. There are wine pairings, but Turkish tea, sherbert, or infused water are often offered. They’ll use seasonal fruit for an infusion, or have rose sherbert or herbal tea with a course of a meal. This kind of pairing is very culturally specific. We can do that by having herbal tea with our children, or putting some rose petals in the water, or something else that elevates it. I think this is an inspiring idea.
There are many ways that we can be inspired, and we can learn a lot from the way the Turkish approach food and dining. Now I’m going to mention a few recipes that you might want to try – they’re interesting.
Bulgur Wheat Aff is an alternative to rice, and it’s very high in fiber and minerals. To make it, you use a cup of bulgur, an onion, a tomato that you grate or chop, some olive oil, two cups of vegetable broth, and seasoning like salt and pepper. You saute the onion in olive oil, and then when it’s translucent, you add the tomato and cook it for three or four minutes. Then you stir in the bulgar and toast it for one minute, and then you add the broth and the seasoning, and you bring it to a boil. Then you let it simmer to thicken and boil down a little bit, and you fluffer the fork when it’s ready. Delicious!
Then there’s karniyarik, which is stuffed eggplant, with olive oil. For this one, you would use four small eggplants halved lengthwise, two thinly sliced onions, three chopped tomatoes, four sliced cloves of garlic, a quarter of a cup of olive oil, and then salt, pepper, and sugar to taste, and a bit of parsley for garnishing. You salt the eggplants to let some of the moisture come out of them, and then you let them sit for at least thirty minutes, and then rinse them and dry them off. Next, you saute your onions, garlic, and a little olive oil in a pan until they’re golden and translucent. Then you add your tomatoes, salt, and sugar, and cook that for ten minutes. Then you stuff the eggplants with the mixture, and put them in a baking dish. Put a tiny splash of water in the bottom of the dish so it doesn’t burn, and cover it with a lid if you have one, or some foil. Bake it for 45 minutes with your oven at 180 Celsius, or 350 Fahrenheit. You serve them at room temperature with a bit of parsley garnish. I’m not sure if that would be my thing, with the eggplant, but maybe it’ll be your thing.
The next one is yogurt with cucumber and mint. I guess in some cuisines we call that Ka. This is probiotic, rich and cooling, and also good for your digestion. You need a cup of Greek or Turkish yogurt, a small cucumber grated, a clove of minced garlic, some dried mint, one teaspoon of salt to taste, a little water if you need to thin it down, and some olive oil as a drizzle. You simply mix all your ingredients in a bowl, and then add water if necessary till it’s the desired consistency – soup like. You chill it in the fridge before serving, and it’s great to serve with wraps or pita breads, or to dip some vegetable or something into and enjoy.
Next is hummus, which I’m sure you’ve made. It didn’t originate in Turkey, but they use it a lot in their cuisine. For Turkish style hummus, you would need a can of chickpeas, three to four tablespoons of olive oil, the juice of one or two lemons, three garlic cloves, peeled and crushed, half of a teaspoon of ground cumin, about two tablespoons of Turkish yogurt, and then seasonings like salt and pepper, and perhaps paprika as well. You simply place the chickpeas in a food processor and blend them, and then you add the olive oil, lemon juice, garlic, cumin, and paprika and blend thoroughly. You might want to add a little bit of water if it’s struggling to blend. Then add the yogurt to lighten the mixture, and a bit of salt and pepper if you need.
Red lentil soup is also high in fiber and nutrition. You need a couple of tins of red lentils rinsed, one onion, one carrot, and one potato, all chopped or grated, and then a tablespoon of tomato paste, some olive oil, a teaspoon of ground cumin, a teaspoon of paprika, and seasoning like salt and pepper to taste, as well as approximately five cups of water or a vegetable broth. You saute your onion and olive oil until the onion’s translucent, and then you add your grated carrot and potato, and tomato paste and spices, and cook it for a couple of minutes. Then add your lentils and your broth. Bring it to a boil, and simmer for twenty to twenty-five minutes. We’re using fresh dried lentils, and they’ll slowly disintegrate and thicken the soup. It’s amazing! You can blend it, or you can just keep it as is, and enjoy it like that, depending on your preference.
Lastly, there are green beans in olive oil. You need about 500 grams or a pound of green beans with the ends trimmed off, an onion, thinly sliced, two tomatoes, finely chopped, two minced cloves of garlic, a quarter cup of olive oil, a teaspoon of sugar, salt to taste, and a little water. So, you saute the onions and garlic in the olive oil – there seems to be a theme in Turkish cooking – until they’re soft. Then add the tomatoes, the green beans, the sugar, and the salt. Add a little bit of water until it barely covers the beans, and simmer gently until they’re tender. That would be about thirty to forty minutes. The green beans become infused with those lovely flavors from the onions and garlic. You serve them with lemon juice. Delicious!
I hope you’re a little inspired to try some Turkish cooking. Google some ideas! I think we might have a Turkish style family fun night soon and use some of these things. It’s great for the children to each choose a recipe for them to cook, to contribute to the meal.
