How I Used These Fresh, Seasonal Ingredients in My Michelin-Acclaimed Cuisine
Fresh, Seasonal, and Nutrient-Packed – A Chef’s Perspective
Why Mediterranean Vegetables Are the Heart of Flavorful, Healthy Cooking
The Mediterranean diet is celebrated for its rich flavors, fresh ingredients, and incredible health benefits. As a chef, I built my entire approach around seasonal, locally sourced produce—whether at La Serviette Blanche, my Michelin-accredited restaurant in Cannes, or in my award-winning cooking classes.
My cooking classes were almost always fully booked, especially in summer, because we started at the source—Marché Forville, the famous market in Cannes. Each morning, my students and I handpicked the freshest Mediterranean vegetables, seafood, and herbs, ensuring that every meal we cooked was a celebration of pure, authentic flavors.
At my restaurant, I took the same approach. There was no fixed menu—every dish was created based on the finest seasonal ingredients available that day. This commitment to freshness and quality is what defines true Mediterranean cuisine.
Here are essential Mediterranean vegetables I worked with when in season—each packed with bold flavors, vibrant colors, and powerhouse nutrients.
1. Artichokes – A Mediterranean Superfood
✔ Supports digestion, liver function, and heart health
✔ High in fiber, folate, and antioxidants
✔ A staple in French, Italian, and Greek cuisine
Popular Dish at La Serviette Blanche:
🔥 Grilled artichoke hearts with lemon aioli and smoked paprika
💡 Chef’s Tip:
Braise artichokes in extra virgin olive oil, garlic, and lemon juice for a simple but deeply flavorful Mediterranean dish.
2. Asparagus – A Springtime Delight
✔ Rich in vitamin K and folate for bone and heart health
✔ Popular in Mediterranean risottos, pastas, and grilled vegetable dishes
🍋 Cooking Class Favorite in Spring:
Asparagus and truffle risotto with Parmesan
💡 Chef’s Tip:
Blanch asparagus briefly in salted water, then sauté in olive oil with shallots and lemon zest for a vibrant side dish.
3. Beets – Sweet, Earthy, and Packed with Antioxidants
✔ Supports circulation and lowers blood pressure
✔ A staple in roasted dishes, salads, and mezze platters
Popular Dish in My Cooking Classes:
Beet carpaccio with goat cheese, arugula, and aged balsamic
💡 Chef’s Tip:
To mellow their earthy taste, slice beets thinly and marinate them overnight with ginger syrup—perfect for those who usually dislike beets!
4. Bell Peppers – A Mediterranean Vitamin C Powerhouse
✔ More vitamin C than an orange—boosts immunity and skin health
✔ Key ingredient in ratatouille, stuffed peppers, and Mediterranean stews
🔥 One of our popular dishes at my restaurant:
Ratatouille with roasted bell peppers, zucchini, eggplant, and tomatoes
💡 Chef’s Tip:
For an intense smoky flavor, char bell peppers over an open flame, peel, and marinate in olive oil and garlic.
5. Carrots – A Staple in Mediterranean Mezze and Stews
✔ High in beta-carotene for eye and immune health
✔ Used in Moroccan carrot salads, Provençal soups, and hearty vegetable dishes
🥕 Cooking Class Highlight:
Honey-glazed carrots with cumin and fresh thyme
💡 Chef’s Tip:
Roast carrots with olive oil, cinnamon, and a touch of honey for a delicious sweet-savory flavor.
6. Eggplant – The Ultimate Mediterranean Ingredient
✔ Packed with antioxidants and polyphenols for heart health
✔ Essential in baba ganoush, moussaka, and grilled eggplant recipes
🔥 A popular dish in our cooking classes in Cannes:
Grilled eggplant with tahini, pomegranate molasses, and fresh mint
💡 Chef’s Tip:
Best way to cook eggplant Mediterranean style, Mediterranean eggplant recipes, how to remove bitterness from eggplant
Salt sliced eggplant for 30 minutes before cooking to remove bitterness and enhance its creamy texture.
7. Garlic – The Soul of Mediterranean Cooking
✔ Essential in nearly every Mediterranean dish, from sauces to marinades and braises
✔ Rich in sulfur compounds that support immune health and reduce inflammation
✔ Used raw for a bold kick or roasted for a deep, mellow sweetness
🧄 A Kitchen Staple at My Restaurant & Cooking Classes:
We often roasted fresh young garlic, which is milder and less pungent than aged garlic, making it perfect for blending into Mediterranean dishes without overpowering the flavors.
💡 Chef’s Tip:
For a silky, caramelized flavor, roast whole bulbs of young garlic at 175°C (350°F) for about 40 minutes with a drizzle of extra virgin olive oil. The soft, golden cloves can be spread on warm bread, mashed into dressings, or stirred into creamy sauces. If using aged garlic, balance its stronger taste by roasting longer or mixing it with citrus and herbs.
8. Radishes – Crisp, Refreshing, and Underrated
✔ Aids digestion and detoxification
✔ Common in Mediterranean mezze, salads, and pickled vegetable dishes
🥗 Popular Dish in My Cooking Classes:
Radish tzatziki—Greek yogurt, shredded radishes, dill, lemon zest, and garlic
💡 Chef’s Tip:
Roasting radishes mellows their sharp bite—toss them with olive oil, garlic, and sea salt before roasting at 200°C/400°F/180° Fan for 20 minutes.
9. Tomatoes – The Heart of Mediterranean Cooking
✔ Packed with lycopene, a powerful antioxidant that supports heart and skin health
✔ Essential in Mediterranean salads, sauces, stews, and baked dishes
✔ Versatile—enjoyed fresh, sun-dried, roasted, or slow-cooked
🍅 A Staple in My Restaurant & Cooking Classes:
We regularly roasted fresh tomatoes to intensify their natural sweetness and create deep, rich flavors for Mediterranean dishes.
💡 Chef’s Tip:
For perfectly roasted tomatoes, slice ripe tomatoes in half, drizzle with extra virgin olive oil, sprinkle with sea salt, thyme, and garlic, and roast at 180°C/355°F/160° Fan for 30–40 minutes until slightly caramelized and juicy. These oven-roasted tomatoes add depth to salads, pastas, sauces, and bruschetta without drying out.
The Mediterranean Secret to Flavor & Longevity
At La Serviette Blanche in Cannes, we didn’t just cook with Mediterranean vegetables—we celebrated them. Every dish was crafted with the freshest seasonal produce, bringing together bold flavors, healthy ingredients, and time-honored traditions.
Want to experience the magic of Mediterranean cooking? Start with these 15 essential vegetables—they are the foundation of heart-healthy, delicious meals that have stood the test of time.
💬 What’s your favorite Mediterranean vegetable to cook with?
How I Used Young Garlic in My Restaurant & Cooking Classes
Garlic – The Soul of Mediterranean Cooking
✔ Rich in sulfur compounds that support immune health and reduce inflammation
✔ Enhances flavor in almost every Mediterranean dish—used raw, roasted, or confit
✔ Essential in sauces, marinades, soups, and stews across Mediterranean cuisines
Young Garlic vs. Regular (Aged) Garlic: What’s the Difference?
As a chef, I always preferred young garlic when it was in season, especially for Mediterranean cooking, because of its milder, sweeter flavor and tender texture. While both young and regular garlic come from the same plant, their harvest time, flavor, and culinary applications make them quite different.
What is Young Garlic?
Also known as: Green garlic, spring garlic, fresh garlic
Harvested: Early in the season (spring to early summer) before the bulb matures
Flavor Profile: Milder, less pungent, with a delicate sweetness
Texture: Softer, almost like a scallion or leek
📌 Best Uses:
✔ Roasted whole – the cloves become buttery and mild
✔ Chopped into salads or dressings for a subtle garlic flavor
✔ Blended into sauces, soups, and Mediterranean dips
✔ Grilled or sautéed whole, similar to green onions
💡 Chef’s Tip: Since young garlic is softer and juicier, you don’t need to peel it like regular garlic. Simply trim the ends and use both the white and green parts for a milder garlic essence.
What is Regular (Aged) Garlic?
Also known as: Mature garlic, cured garlic
Harvested: Late summer, then dried for storage
Flavor Profile: Stronger, more pungent, with a sharp, spicy bite
Texture: Firm, dry, and papery skin
📌 Best Uses:
✔ Slow-roasted to caramelize its natural sugars
✔ Minced raw for a sharper punch in sauces and dressings
✔ Infused into olive oil or butter for deeper flavors
✔ Used in marinades, braises, and hearty Mediterranean stews
💡 Chef’s Tip: Since aged garlic has a stronger bite, it’s best balanced with citrus, olive oil, or roasting to mellow the sharpness.
Why I Preferred Young Garlic in My Mediterranean Cooking
At La Serviette Blanche, whenever young garlic was in season, I used it as much as possible because:
✔ It melded beautifully into Mediterranean dishes without overpowering other flavors
✔ It roasted into a soft, buttery texture, perfect for spreading on warm bread
✔ It added a mild garlic essence to salads and fresh sauces
✔ It worked beautifully with olive oil, lemon, and fresh herbs in Southern French cuisine
Which Garlic Should You Use?
If you want a strong, bold garlic flavor, use regular aged garlic.
If you prefer a delicate, slightly sweet garlic essence, go for young garlic when in season.
For Mediterranean cooking, both types have their place, but young garlic shines in fresh, lighter dishes, while aged garlic adds depth to slow-cooked meals.
Signature Technique in My Cooking Classes:
Slow-roasted garlic confit—soft, caramelized garlic cloves perfect for spreading on warm bread or mixing into dressings and sauces.
💡 Chef’s Tip:
For a deep, mellow flavor, roast whole garlic bulbs wrapped in foil with olive oil at 175°C/350°F/155° Fan for 40 minutes. If you want a stronger, sharper garlic kick, finely mince raw garlic and mix it into sauces or dressings at the last moment to preserve its potency.
Since Mediterranean cuisine relies heavily on fresh, seasonal ingredients, young garlic added a unique depth to many dishes while keeping the flavors balanced and refined. Many of my students, from the USA and Canada, were not very familiar with young garlic and how it differs from regular aged garlic. They were always delighted to discover its milder, sweeter flavor and how effortlessly it blended into Mediterranean dishes, adding depth without overpowering other ingredients.
🌿 Why I Chose Young Garlic Over Regular Garlic:
✔ Milder and sweeter, making it perfect for fresh, delicate flavors
✔ No peeling required—just trim the ends and use the entire stalk
✔ Tender texture—roasts and caramelizes beautifully without overpowering dishes
In my cooking classes, my students loved discovering how young garlic transformed dishes with its delicate yet aromatic essence. Some of the ways we used it included:
🥗 Mediterranean Salads & Vinaigrettes – We minced young garlic into lemony vinaigrettes, giving them a subtle garlic flavor without the sharp bite of aged garlic.
🔥 Grilled Young Garlic – Instead of chopping it, we grilled whole young garlic stalks, lightly brushed with extra virgin olive oil and sea salt, until soft and lightly charred—perfect as a side dish or topping for grilled fish.
🍞 Young Garlic Confit – One of my favorite techniques was slow-roasting young garlic in olive oil at a lower temperature. The cloves became buttery and spreadable, ideal for warm rustic bread, homemade hummus, or pasta sauces.
Since my restaurant had no fixed menu, I worked with the best ingredients available daily. When young garlic was in season, I featured it in:
🥘 Light Mediterranean Sauces – Blended into sauces for roasted vegetables, seafood, or pasta to create a smooth, aromatic base without overpowering other ingredients.
🐟 Fish & Seafood Dishes – I gently sautéed young garlic with olive oil, fresh herbs, and lemon zest as a finishing touch for grilled sea bass or prawns.
🍆 Vegetable Tarts & Savory Pastries – Young garlic worked beautifully in Provencal-style tarts with zucchini, tomatoes, and goat cheese, giving the filling a mild, aromatic depth.