The Food of Morocco

Al Mamlakah al Maghribiyah (The Kingdom of Morocco)

To understand any cuisine, especially the history, or origins, of food styles and commodity usage we need to look at a few relevant factors. It is also worth considering that Morocco has had such a variety of influences that it is very difficult to say one particular influence is the corner stone of Moroccan cuisine.

A BRIEF HISTORY OF MOROCCO:

Morocco has a long history spanning approximately 3300 years, and was originally inhabited by the indigenous Berbers. The Byzantine Empire ruled Morocco during the 6th century, followed by perhaps the most prominent influence upon Morocco, the 7th Century AD invasion by the Moors and the establishment of the first Arabic Muslim dynasty. The Ottoman Empire later ruled much of North Africa, including Morocco, during much of the middle ages. Centuries later, in 1912, Morocco was split into two protectorates, French and Spanish.

Initially the Berbers focused on Tagines and couscous, followed by the Arabs who introduced new spices, dried fruits and nuts. The Moors introduced olives and citrus, while the Jews introduced pickling and preserving techniques. The Ottoman Empire introduced kebabs; the French introduces cafes, pastries and reinvigorated the wine industry.

These broad and diverse cultural, geographic and religious influences have each impacted upon Moroccan cuisine over the ages. For example, prior to the Byzantine Empire's control of Morocco, the area was one of the world's major producers of wine and exported large quantities to Rome, after the invasion the vineyards were removed with the exception of edible grapes.

With this enormous exposure to differing styles of food, Morocco is considered to have one of the world's most important cuisines. This diversity of influences has come together through the uniquely Moroccan blend of spices which contain a "medley of spices"; dried ginger, cumin, salt, black pepper and turmeric. Interestingly, cumin, a spice that was used frequently in ancient Greek and Roman dishes, is used in virtually every Moroccan dish.

As with all cuisine, geography and climate play a large part in the historical formation of cuisine. As Morocco is located on the north western part of Africa, it has a large coastline and an ideal climate for growing of fruit and vegetables, while the interior of the country is perfect for raising sheep and goats.

MENU AND SERVICE STRUCTURE:

As with most Western cuisine, Morocco follows the same format of dining, including, salads, main dishes, desserts and sauces.

The midday meal is often the main meal (with the exception of Ramadan) and would begin with hot and cold salads, followed by a tagine; bread is also eaten with every meal. The tagine will often contain meat (lamb or chicken); followed by dessert.

The Moroccans will eat with their hands, utilising bread as the utensil. They will dine at a small round table sitting on cushions on the floor.

We can sum up Moroccan cuisine by highlighting the extensive use of spices, fruits, condiments and herbs, all culminating in a range of exciting and explosive flavours and cooking techniques.

CUISINE SUMMARY

Morocco:

Lamb, Chicken, Beef, Camel, Rabbit, Seafood, Nuts, Chickpeas and seeds (dried beans are also a popular breakfast protein).

Couscous is the predominant starch of Moroccan cuisine; followed by bread, and potatoes.

Tomatoes, eggplant, zucchini, capsicum, carrots, pumpkin and garlic are the main vegetables. However, Moroccan cuisine covers an enormous array of fruit and vegetables due to the ideal coastal growing areas available.

Fruits consist of oranges, grapefruits, lemons, melons, plums, apricots, grapes, figs, and dates.

Flavourings:

Coriander, parsley, cumin, saffron, cinnamon, cumin, pepper, turmeric and ginger are the key flavours found in Moroccan dishes. Paprika is also used, but not overly common. Also, basil, marjoram, olives and preserved lemons are used as flavourings.

Cooking methods:

Predominantly stewing, or simmering slowly as well as steaming (for hot or cooked foods). For many salads, cooking is not required.

Traditional Dishes:

Zaalouk - Eggplant and Tomato Cooked Salad, served with bread.

Zaalouk is a typical starter (entree), this dish is simple to make and came about by the large amount of eggplant and tomatoes grown in Morocco. The dish contains vegetables with flavorings that would nicely complement a meal, and while it is simmered in a pot, would retain most of its nutritional value - especially as Moroccan main dishes are predominantly meat (protein).

INGREDIENTS

• 1 large eggplant, peeled and chopped*
• 4 large tomatoes, peeled, seeded and chopped
• 3 cloves of garlic, finely chopped or pressed
• 1/3 cup chopped fresh cilantro and parsley, mixed
• 1 tablespoon paprika
• 1 tablespoon cumin
• 1 1/2 teaspoons salt
• 1/8 teaspoon cayenne pepper (optional)
• 1/4 cup olive oil
• 1/3 cup water
• small wedge of lemon (optional)

Couscous - (the name is derived from the Berber language meaning rolled or well formed) and is main starch in Moroccan Cuisine, served with meat or vegetable stews.

Couscous is a manufactured product with semolina rolled into small pellets and sprinkled with flour to keep the pallets separate. Couscous also contains protein (3.6%); however it is considered a CHO as its 36% complex CHO. Served steamed also assists in retaining the nutritional integrity of the dish.

Tagine - historically a Berber dish and refers to the conical clay pot that the dish is cooked in.

Moroccan Meatball Tagine

This Moroccan Meatball Tagine is typical of Moroccan tagines, containing lamb as the primary ingredient and main protein of the diet, with many spices "medley of spices", to flavour the dish. The dish is slow cooked via simmering in the Tagine and served with Couscous, therefore encompassing protein, carbohydrates, sauce, flavourings and starch. The vegetable component of the meal has already taken place in the salad that is traditionally used as a starter.

INGREDIENTS

• 500gm Minced Lamb or Beef
• 1 Onion
• 3/4 cup olive oil
• Bunch of coriander
• 1 tbs ground fennel seeds
• 1 tbs smoked paprika
• 1 tbs ground cumin
• 1 tbs ground coriander seeds
• 2 tsp ground black pepper
• Salt (to taste)
• Tin of diced tomatoes (425gm)
• 3 garlic cloves
• 1/2 preserved lemon (optional)
• Juice of 1/2 lime

Metaxas - Baklava, while known as a Turkish or Greek dish, baklava is also very much a traditional dish to Morocco, again highlighting the mix of cultures throughout this countries culinary history. While the Moroccans traditionally eat fruit for dessert, they don't hesitate to indulge in sweets as well. Metaxes offer Moroccans exposure to both fibre and vegetable proteins via the combination of nuts. While this dish is high in simple sugars the quantity the Moroccans eat of such a dish is relatively small (as they eat desserts with fruit) which has traditionally helped to keep the Moroccan diet balanced and structured around all food groups. Although in the current era, 40% of Moroccan women are now either overweight or obese, predominantly in the urban areas, suggesting a move away from the traditional, well balanced Moroccan diet.

INGREDIENTS

• 2 1/2 cups sugar
• 1 1/4 cups water
• 1 orange peel (no pith)
• 1 lemon rind (no pith)
• 5 whole cloves
• 1 cinnamon stick
• 1/2 cup honey
• 1 teaspoon orange flower water
• 3/4 cup walnuts, finely chopped
• 3/4 cup pistachios, finely chopped
• 1/2 cup lightly toasted, blanched almonds, chopped
• 1/2 cup caster sugar
• 1 teaspoon rose water
• 1 teaspoon ground cinnamon
• 1 1/4 pound unsalted butter, melted
• 1 package filo pastry sheets

For the syrup, combine the sugar, water, orange and lemon rinds, cloves and cinnamon stick in a saucepan. Bring to boil. Simmer, uncovered, about 5 minutes, to thicken syrup slightly. Remove from heat. Discard spices and rinds. Stir in honey and orange flower water. Cool to room temperature.

Combine nuts, sugar, ground cinnamon and rosewater.

Brush a 13x9x2-inch baking pan well with butter.

Separate 25 phyllo sheets from the package. Place under a smooth, damp towel to prevent the phyllo from drying out. Wrap remaining phyllo well and freeze for future use.

Place one phyllo sheet in buttered pan. Trim to fit. Brush generously with melted butter. Repeat procedure until there are 5 layers of buttered phyllo in the pan. Sprinkle with 1/4 nut mixture. Repeat this procedure two more times, ending with phyllo.

Drizzle any remaining butter over top. Bake in 350 degree oven 1 1/2 hours, or until golden brown. Remove baklava from oven. Using a sharp knife immediately cut long, diagonal lines from corner to corner, forming an "X" design. Follow these guidelines to cut baklava into serving-size diamonds. While still hot, pour cooled syrup over baklava. Let stand overnight before serving.

Guy Besley is a qualified Chef, and passionate foodie and loves to cook, no longer in a commercial environment, but for friends and family. Guy enjoys learning about different foods and cultures. He has had a wealth of experience in the Australian tourism industry; from his initial investment in a holiday unit in Port Douglas 15 years ago, through to owning 10 management rights complexes and now his business is a 3rd party booking agency.

Potato and Egg Salad

My grandmother is the queen of potato salad. I have yet to find anyone who can out do her in the making of potato salad. Not everyone can make it where it tastes good. Most recipes I've tasted are really bland. She is the go to person for this side dish, and there have actually been arguments over who was going to eat the last serving of it. I have tried to mimic her potato salad, but I guess its care and preparation that makes hers stand out. I can come close to it because I have watched her make it many times and know the ingredients she uses. She hasn't made it in years due to her old age and can't remember exactly how she makes it sometimes, but I can come pretty close to her version with her advising me how to make it. Here, I am going to share with you our potato salad recipe.

Ingredients

5 to 6 potatoes (preferably Idaho potatoes)

2 stalks celery

1 small onion

½ green pepper

¼ cup sweet relish

½ cup miracle whip

½ cup mayonnaise

Half dozen hard-boiled eggs

2 Tbsp pimento

1 Tbsp mustard

Paprika

Salt and pepper

My grandmother doesn't make her potato salad with anything other than Idaho potatoes; maybe that is why hers taste so much better than mine since I use whatever potatoes I have. Peel the potatoes, dice them, and put into boiling salted water. In another pot put eggs in the pot and cover with water. I add salt to the water because it's supposed to help peel the eggs better. Cook potatoes until you can insert a fork but not falling apart. Drain the potatoes and put in a bowl and set in the refrigerator to cool. Meanwhile chop your onion, celery and green pepper. After your potatoes have cooled add the chopped vegetables to the bowl. Run cold water over the hard-boiled eggs to cool them off and remove the shells. Chop half of the eggs and add to bowl. Salt and pepper the mixture. Then add the mayo, miracle whip and mustard along with the sweet relish. Mix all the ingredients together. If it needs more salad dressing, add more to it as needed. Slice the rest of the hard-boiled eggs and layer them on top of the salad. Sprinkle the salad with paprika cover and refrigerate. The longer it sits the better it taste the next day

My Favorite Food Accounts to Follow on Instagram

One of the first things Geoffrey and I realized we had in common was our shared love of food. Since we first started dating, we've taken pride in our combined wealth of knowledge on restaurants in Los Angeles. And while he's more likely to whip out the sous vide at home (though I did use it the other night to cook a killer steak), we both love the challenge of emulating dishes we've tasted in restaurants and seen online. One of my favorite sources for dinner, dessert, and general culinary inspiration is my Instagram feed, which at this point, probably has more shots of edible things than not.

What to expect: Heirloom vegetables, postcard-worthy photos from Basque Country and Seattle, and simple five-ingredients dishes

What to expect: Cheeky images and captions that sometimes make me laugh out loud combined with creative food styling with an emphasis on colorsWhat to expect: Cheeky images and captions that sometimes make me laugh out loud combined with creative food styling with an emphasis on colors

What to expect: Simple dishes made from seasonal ingredients, creative lighting and design

What to expect: California produce, insane-looking desserts, and inspiring dispatches from one of our favorite contributors

What to expect: Images baked into bread that range from animal prints to Hello Kitty, and are oddly hypnotizing to scroll through

What to expect: Vignettes on passionate people in food, cocktails, and interesting international dishes

What to expect: Shots of hip spots around L.A., close-ups of melty cheese, new restaurant announcements

What to expect: Bright, colorful photos of sweets in pink and purple hues, and sprinkle cakes—need I say more

What to expect: Travel photos, seasonal dishes both at home and out and about, epic brunchstagrams 

What to expect: Inspiring baked goods, impressively-set tables, and wish-I-was-there dinner party scene

Pumpkin Soup With a Pang of Robust Vitamins and Flavor-Enlightening Solutions for Soup Creations

Pumpkin soup with a pang of robust vitamins and flavor.

Enlightening solutions for soup creations.

Ever been at a loss with ideas about what to do with your pumpkin after Halloween? A great time of year to entertain pumpkin leftovers; while creating a way to re-purpose your Halloween, jack-o'-lantern, also known as hollowed pumpkin.

How about soup?

Suggestions:

Left-over pumpkin

Clean, and peel, with a regular potato peeler, remove the outer skin and scrape the inside excess fibrous texture, it looks like the strings. along with those wonderful pumpkin seeds

(pumpkin seeds can be cleaned, dried for a week, adding a hearty sprinkling of sea salt, and baked to desired color and crispness at 350 degrees Fahrenheit. Spread evenly on your cookie sheet, over parchment paper, in your oven to get each seed baked to perfection.)

Back to the soup, clean your pumpkin, per above,

Chop and cook pumpkin in a pressure cooker, attaining a softened consistency.

In a frying pan:

(1/2 of each)

fry chopped celery, chopped parsnips, adding a little bit of butter or olive oil to your saute blend. Upon completion, the mix will have a resilient appearance.

Next:

add 1/2 cup of sliced onions

3 grated garlic cloves,

In a stock pot or pressure cooker:

add about a 1/4 a cup of each vegetable( once pressure-cooking is completed pumpkin shall be your dominant vegetable in your stock pot)

Add a few cups of vegetable stock or beef broth to overflow, along with 1/3 cup of fresh herbs of your choice; parsley, and cilantro, work best for this dish.

Cover and allow to simmer until all of your vegetables are soft, open your pressure cooker every 15-20 minutes making sure to stir your vegetables for more even cooking; also be cognizant of the broth, thus not cooking too high or too dry adding broth as needed.

Next, add your cooked vegetables into an electric mixer.

Replace the liquid mixture to your stock pot

Add two cups of heavy cream, or any heavy cream substitute of your choice.

Blend the combination and upon a soup-like consistency, simmer your soup and heavy cream, for 20 minutes on low flame for a nice marrying of spices, add salt, pepper, a small amount of grated ginger, my favorite ingredient for this soup, add fresh, ground nutmeg to taste.

(They sell whole nutmeg in the spice section of many stores and I always use a cheese grater and add to some of my soup recipes while they are simmering! )

Enjoy your pumpkin a little bit longer and enjoy your homemade pumpkin seeds too!

This recipe can be enjoyed served hot or cold.

Pumpkin nutritional benefits

Pumpkin is low in fat and calories and rich in disease-fighting nutrients such as:

Alpha-carotene 
Beta-carotene 
Fiber 
Vitamins C and E 
Potassium 
Magnesium

Health Benefits of Pumpkin

The alpha-carotene and beta-carotene are potent antioxidants found in pumpkin and are pro-vitamin A. Carotenoids, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision and ensures proper immune function. The beta-carotene in pumpkin may also reverse skin damage caused by the sun and act as an anti-inflammatory. Alpha-carotene is thought to slow the aging process and also reduce the risk of developing cataracts and prevent tumor growth. Carotenoids also boost immunity and lessen the risk of heart disease.

I enjoy learning from you and from others offering me knowledge continuously

How Foxtail Millets Are Beneficial to Health

Foxtail millet or belonging to the family of millets is an annual grass and the second most widely planted species of millets in East Asia.

Foxtails are cheaper to acquire and easy to cultivate having a crop cycle of about 60-90 days. Its early maturity and efficient consumption of water make it suitable for cultivation in the dry area. A warm season crop, typically planted in late spring, it has the longest history of cultivation among millets.

In China, foxtail millet is the most common millet and one of the main food crops, especially among the poor. In Europe and North America, it is planted at a moderate level for hay and silage and birdseed. However, in South India, especially in rural Andhra it has been a regular diet among people. It belongs to the old culture of Tamil. In old Tamil texts, it has been associated with Lord Muruga and Valli.

This easily cultivable crop is highly rich in fibre, protein and low in Glycemic Index. Foxtail is ideal for reducing cholesterol of body, controls blood sugar and aids in metabolism rate. As an antioxidant, it removes all acidic elements from the body.

Use in Diabetics:

Regular use of foxtail is a good guard against coronary diseases and reduces chances of cardiac arrest and fatalities. Being a diabetic friendly food, it contains a fair amount of phenolic (a strong anti-oxidant) used to get rid of toxins in the body. Rice is usually devoid of essential minerals and vitamins, but foxtail millet has enough amounts of both besides being rich in all amino acids, making it a desirable food for diabetics. Studies have shown that carbohydrates and fibre in foxtail millet are beneficial for diabetics, reducing blood sugar levels by about 70%

A Gluten Free Diet:

Many people are getting diagnosed with gluten sensitivity ( also called the Celiac disease), a substance found commonly in wheat. People who cannot consume wheat are left with very few options as most of the products in the market like biscuits, bakery items like bread, etc are made from Wheat. As a gluten free diet, foxtal millet is a perfect food for people suffering from Celiac, promoting digestion, increases energy levels and helping in maintaining cholesterol levels. In fact, they provide higher nutrition than wheat. A unique benefit of foxtail is that it helps in eradicating viruses and germs.

Preparations of Foxtail:

An easy to cook food, foxtail is an ideal substitute for rice or other grains that could cause blood sugar. It can be easily eaten with all side dishes that you eat along with rice, e.g., sambar, rasam, curds, dal, etc.

You can even make pulao, khichdi, pongal, upma and other such dishes. These millets can be beautifully served as a fibre rich salad or added to soups, burgers, muffins, pancakes and an endless list of such dishes.

Not every type of whole grain has so many qualities packed into one single shell. So start including Foxtail millets into your diet from today. You can make it all the more healthy and nutritious by buying only the organic millets, free from chemical sludge, pesticides and harmful sprays.

Independent Blogger, Environmentalist, Organic Food Enthusiast, Organic Products Researcher. I am looking forward to share my knowledge in Foxtail millets and gain new knowledge.

7 Reasons to Include Pulses and Dals in Your Daily Diet

Dal rice, a favourite of several Indian households, is the staple food of this country. Similarly, a variety of other pulses are holding strongly to their age-old popularity of being healthy foods; and rightfully so! Pulses - chickpeas or garbanzo beans, dry peas and lentils - are low in fat, high in fibre, contain no cholesterol, are low on the glycemic index and are high protein foods.

In the age of packaged and processed foods, pulses and dals are little saviours, nesting on your plate, ready to deliver high nutrition to your body. Here are seven reasons to include pulses in your daily diet:

1. An excellent source of protein:

Pulses are a healthy and inexpensive source of protein. Coupled with other vegetables and grains, pulses help meet most of your protein needs. Moreover, since pulses do not contain gluten, they are the ideal protein sources for individuals who are gluten-intolerant or have a gluten allergy.

2. Great for heart health:

The high fibre content in pulses helps reduce the risk of cardiovascular diseases. A cup of cooked dal provides fibre that is equivalent to 60% of your daily required value. The fibre thus obtained lowers cholesterol levels. These potassium-rich pulses are also excellent for lowering blood pressure, thus promoting heart health.

3. Reduces the risk of Diabetes:

Glycemic Index ranks food based on how it affects your blood sugar levels. Pulses, being low on the glycemic index, cause only a small rise in blood sugar levels, thus lowering the risk of diabetes. For those who are already suffering from diabetes, incorporating pulses in your diet can help better manage blood sugar levels.

4. Rich source of folate:

Pulses also are a treasure trove of folate - folate is a B vitamin required to produce, maintain and renew body cells. The importance of folate particularly arises during vital growth periods such as infancy and pregnancy. Consuming adequate pulses during pregnancy can lower the risk of infantile problems or birth defects.

5. High in Potassium:

Besides being rich sources of folate and protein, pulses are also high in potassium content. Foods with high potassium fall within the domain of heart-healthy foods, since potassium aids in lowering blood pressure due to its counteractive benefits against the effects of sodium. Consume a portion of pulses at each meal to get your daily requirement of potassium.

6. Boost your enzymes:

Certain pulses contain requisite amounts of copper. Copper is a mineral that is key in the functionality of several body enzymes. Specifically, copper is extremely vital in the production of melanin, the skin's pigment colour, and the development of connective tissues. One serving of pulses such as the adzuki beans delivers close to 34% of the body's daily copper requirements.

7. Specific diets:

Since pulses such as chickpeas, peas and lentils do not contain gluten, they can be used in gluten-free food preparations for people who suffer from celiac disease. Consumption of lentils helps in the management of blood glucose, making it a great addition to a diabetic diet. They contain eight essential amino acids, making them the perfect vegetarian protein choice for those who do not consume animal protein, especially when consumed with rice. The high fibre content of pulses helps in making one feel full for longer; coupled with the fat content, pulses are an excellent addition to a weight management diet. One serving of cooked lentils or pulses contains more than 15 grams of fibre, thereby improving heart health and lowering cholesterol levels. Pulses are rich in potassium, which helps in lowering blood pressure. Finally, they are a superb source of protein, compensating for the lack of protein consumption by vegetarians.

Simply put, pulses are power foods in their own right, and your body will thank you for adding them into your daily meals.

Independent Blogger, Environmentalist, Organic Food Enthusiast, Organic Products Researcher. I am looking forward to share my knowledge, gain new knowledge and share a positive vibe to this world.