THE TRUTH ABOUT MOROCCAN CUISINE.

THE TRUTH ABOUT MOROCCAN CUISINE. When you think of healthy food, what comes to mind? Do you picture bland salads and flavorless meals...

THE TRUTH ABOUT MOROCCAN CUISINE.

When you think of healthy food, what comes to mind? Do you picture bland salads and flavorless meals? A common misconception is that anything tasty or delicious is most likely unhealthy. This, of course, is false as there are unlimited varieties of tasty Moroccan meals that are actually good for your health. Here are just a few of the many reasons a well-balanced Moroccan diet may be exactly what your body needs.

FRUITS AND VEGETABLES GALORE

Mediterranean diet trends, such as the Paleo diet, are known for their all-natural approach to eating. The Moroccan diet, however, consists of healthy meats, fruits, and vegetables as well, also mixed with a variety of sweet and spicy flavors. It's rare to eat a meal in the Moroccan culture without a few servings of vegetables mixed into the main course. A typical lunch or dinner may include carrots, onions, garlic, chickpeas, eggplant, tomatoes, squash, peppers, and several of the same options found in other healthy diets.

SLOW FOODS

Slow foods refer to meals that are made naturally, as opposed to quick, microwave-heated and fried meals that are harmful to your body. A few examples of traditionally made meals include Beef Tagine, Veggie Berber, and Harira Soup. Slow cooked dishes such as these allow the meats and vegetables to maintain a higher concentration of nutrients according to an article written by a registered dietitian, Sharon Palmer.

HEALTHY SPICES

That which separates Moroccan food from all others can be summed up in one word: spices. The rich and savory flavors created by different combinations of spices are what make Moroccan dishes taste delicious while also being nutritious. Saffron, for example, is an antioxidant that rids the body of harmful free radicals (which lead to diseases). Mint and cinnamon are also spices rich in antioxidants. Some of these are found in popular foods such as rice, B'stila roll, Ahi Tuna Steak, and Lamb chops (which are cooked with cinnamon); and mint tea is commonly served after a meal. Cinnamon has also been proven to reduce the risk of cancer and heart disease. Cumin and ginger regulate the digestive system and are helpful in reducing bloating. Cumin can be found as an ingredient in tasty vinaigrette dressings, Shak-Shouka, and Zaalouk.

Every meal at Kous Kous is packed full of protein and nutrients, yet also bursting with delicious flavor. Eating healthy doesn't ever have to be tasteless and boring. Taking care of your body should never be a burden. When you sit down to a meal with family, you should be able to do so knowing that what you're putting into your body is good for you and will contribute to a long, satisfying, and healthy life.

Slow cooking has been a hot trend since nearly the beginning of time. As soon as humans could cook, they were preparing their meals of plants, herbs and game over the open fire. The slow-cooking method has only seemed to gain momentum, thanks in large part to the introduction of the Crock Pot in 1971. It’s hard to argue against this method of food preparation; it enhances flavor, is kind to your wallet, requires minimal time and effort, and may even enrich nutrition.

Processed Perks
While health experts have typically been taught to argue that “fresh is best,” recent studies challenge this old-age mindset with some very revealing findings, which suggest that heating produce — such as in canning or cooking — can increase the bioavailability of some nutrients. Slow-cooked meals, in particular, often feature processed products that seem to offer a boost of nutritional benefits.

Hot Antioxidants
Canned tomatoes, for example, the superstar ingredient in a variety of soups, stews, casseroles and pasta dishes, may offer even more nutritional perks than its fresh counterpart. When tomatoes are heated, the powerful antioxidant lycopene, linked to heart protection, cancer prevention and even improved mood, becomes more available to your body. This is because cooking breaks down the cell walls of the tomato, releasing more of the lycopene.

Similarly, the antioxidants most well-known to protect your precious eyes against disease, such as lutein found in corn and spinach, also respond to heat during cooking. A 2003 study that compared the carotenoid content — mainly zeaxanthin and lutein — of fresh, canned and frozen corn found that frozen and canned varieties, both of which were processed with heat, contained more lutein than the fresh version.

Legumes seem to like the heat, too. Boiling peanuts has been show to increase their antioxidant concentration up to four times that of raw and roasted.

Benefits Beyond Nutrients
What’s more, the perks of slow cooking extend beyond increasing the bioavailability of nutrients in plant foods. If you cook meat in a liquid at low heat, you can help reduce the number of cell-damaging compounds known as AGEs (advanced glycation end products) that are produced in the meat by 50 percent, compared with broiling or grilling. That’s why slow cooking is arguably one of the safest ways to cook meats, as AGEs typically found in charred and grilled meats have been linked with inflammation, diabetes, heart disease and cancer. 

So next time you find yourself asking “what’s for dinner,” turn up the heat and slow cook your meal. 

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French Wild Rice Vegetable Soup

This hearty soup is the perfect accompaniment for a sandwich or salad any time of the year. Packed with fiber and nutrients, it can power up your day.

Makes 6 servings (1 cup each)

Ingredients
5 cups water

1 14.5 oz can diced tomatoes

1 cube vegetable bullion

2 cloves garlic, minced

½ cup uncooked wild rice

1 medium carrot, sliced

1 small zucchini, sliced

1 cup sliced leeks

1 tsp Herbes de Provence (seasoning blend)

Dash black pepper

Slow Cooking Instructions

1. Combine all ingredients in a large crock pot.
2. Cover and cook on HIGH for 3 hours or on LOW for 6 hours.

Quick Stove Top Variation Instructions

1. Place all ingredients in a large pot.
2. Cover with a tight lid and bring to a boil.
3. Reduce heat to a simmer and cook for about 1 hour, until wild rice and vegetables are tender.

***May need to add additional water to replace water lost in evaporation. Should make a thick, hearty soup.