A Moroccan Menu for Mediterranean Diet Month

Teaching at Blue Door Cuisine in Tangier 

Tomorrow I’ll be preparing the Moroccan recipes below on ABC 7/ News Channel 8’s Good Morning Washington in honor of Mediterranean Diet Month and Wellness Wednesday. Tune in at approximately 9:30AMEST if you are in the Washington, DC area, or stream it live from your computer.  While there’s no shortage of great dishes in any of the countries in the Mediterranean, basin, I’m choosing to feature a Moroccan menu for a few reasons. First of all, when we discuss The Mediterranean Diet, Greece, Italy, and Spain usually come to mind. Within those countries, some nutritional experts maintain that one country (or one island’s) interpretation of the “diet” is more accurate than others. But one of the things that intrigues me the most about the “diet” is that it as part of a larger, even more healthful lifestyle which is as enjoyable to partake in as it is good for you.

Our cooking class in Fes

Since I have lived, led culinary tours, and worked in many places in the Mediterranean region, I can attest to many noteworthy daily living habits that take place in most of the countries boarding the Mediterranean Sea. While we don’t often see Moroccan recipes touted as Mediterranean-Diet Friendly, the North African nation’s reverence for hospitality, spending time with others, communal meals, local produce, and healthful, home-cooked fare make a marvelous example of just how mouth-watering, diverse, and healthy the Mediterranean Lifestyle can be.

While leading culinary tours throughout Morocco, I have learned that it offers travelers the perfect mélange of local influences and modern comforts. The country’s architecture, aromas, cuisine, and music are so unique, that even newcomers become immediately entranced by the deep sense of place that they inspire. My tour partner, Alex Safos, and I have put together another enchanting itinerary which celebrates food, fashion, and fun this fall. This tour runs from October 19-31, 2018 and registration deadline is June 30, 2018. The "Moroccan Fantasy" Cuisine and Culture tour is once again limited to 12 participants.  

See the full itinerary here.

Eating Harira in Marrakesh

Moroccan Harira Soup/Harira

*Recipe from TheUltimate Mediterranean Diet Cookbook. Harira is a traditional, hearty, Moroccan soup that is eaten at sundown break-fast meal during the month of Ramadan, which begins tomorrow, May 16, 2018 (note that dates vary due to lunar positions in various places). It is also a popular street food which can be eaten any time of day, during the rest of the year. Harira tends to thicken as it stands. If making a day in advance, you may choose to add more water or stock to it before reheating it. This soup also freezes well. 

           

Serves 4 to 6

Makes 4 (1 ½ main course servings)

-Or- 6 (1 cup first course servings)

Ingredients:

1 medium yellow onion, diced

1/2 cup lentils, sorted, rinsed, and drained

1/2 cup tomato puree

4 cups low sodium vegetable stock, or water

1/2 teaspoon saffron

1 teaspoon dried coriander

1/2 teaspoon salt

¼ teaspoon black pepper

¼ cup medium grain rice

1 celery stalk, finely chopped

1/4 cup cilantro, roughly chopped

1/4cup parsley, roughly chopped

 ½ cup chickpeas

1 tablespoon tomato paste

Preparation:

1. Place onions in a large saucepan or stockpot. Add lentils, tomato puree, vegetable stock, saffron, coriander, salt, and pepper. Bring to a boil over high heat, stir and reduce heat to low. Cover and simmer for 20 minutes.

2. Carefully remove the lid and add rice, celery, cilantro, parsley, chickpeas, and tomato paste to the pot.  Stir, increase heat to high and bring to a boil. 

3. Reduce heat to low, cover, and simmer for another 20 minutes, or until vegetables and rice are tender, and soup has thickened.

Healthy Living Tradition:

Serve hearty soups like Harira as main courses for dinner during the winter months – they’re both satisfying and nutritious.

Fresh Tuna with Chermoula Sauce/Samak bi Chermoula

Chermoula Sauce is a Moroccan classic which tastes great on both chicken and fish.  This recipe is prepared in the style of Eoussaria, a coastal Moroccan town where seafood is an integral part of daily life.  There, locals and tourists alike can buy fresh fish directly from fishermen.  They then bring the fish to a road side restaurant or stand to be cleaned, dressed, and prepared to their specifications.  While this recipe calls for fish steaks, keep in mind that in Morocco fish is generally roasted whole. This recipe is from The Mediterranean Diabetes Cookbook by Amy Riolo.

Serves 4

Serving Size: 1 piece fish

Ingredients:

4 pieces tuna steaks ( 2 ounces each)

2 tablespoons finely chopped cilantro

2 tablespoons finely chopped parsley

6 garlic cloves, minced

1  teaspoon sea salt

1 teaspoon paprika

1 lemon, juiced and zested

3 tablespoons extra-virgin olive oil, divided

1 large boiling potato, peeled, and very thinly sliced

2 roma tomatoes, thinly sliced

1 jalapeño pepper, if desired, sliced into rings

Preparation:

1. Preheat oven to 425F degrees. Grease a large baking dish with 1 tablespoon olive oil. 

2. Place fish (skin side down) in the bottom of the dish and make a few slash marks on the top of each piece.

3. Mix the cilantro, parsley, garlic, sea salt, paprika, and lemon juice together.  Stir in remaining olive oil.

4. Spread half of the Chermoula Sauce over fish and rub it into the slash marks.

5. Place potato, tomato, and pepper slices over fish. Top with remaining Chermoula Sauce.

6. Cover with tin foil and bake 20 minutes, or until vegetables are tender and fish flakes easily.  Sprinkle with lemon zest and serve.

Healthy Living Tradition:

Find ways to incorporate fresh fish into your diet and experiment with different ways of preparing them. Seek out fish mongers and organic supermarkets selling top-quality fish.

Carrot, Date, and Orange, Salad/Salata bil Jazar, Tamr, wa Bortuan

This refreshing salad is from TheMediterranean Diabetes Cookbook. It is a Moroccan favorite which makes the most out of three widely used ingredients.  In the countryside where orange orchards are common, families press their own orange oil to make orange blossom water.  In the United States, orange blossom water can be found in specialty stores. 

 Even children will love the unique combination of soft and crunchy textures and sweet and sour tastes in this salad. Both the salad and dressing can be made in advance, and stored separately in the refrigerator. Pour dressing over salad just before serving.

Serves 8

Serving Size: 3/4 cup

Ingredients:

4 cups chopped romaine lettuce

2 medium carrots, peeled and grated

1 navel orange, peeled and cut into segments

1/4 cup pitted dates

Juice of 1 orange

Juice of 1 lemon

1 teaspoon orange blossom water

Freshly ground pepper, to taste

Preparation:

1. Arrange romaine lettuce on the bottom of a large serving dish. Scatter carrots on top of lettuce. Arrange oranges on top of carrots. Arrange dates around the top.

2. Make dressing by whisking orange juice, lemon juice, orange blossom water, and freshly ground pepper together in a small bowl. Set aside.

3. Drizzle dressing over the salad. Serve immediately.

Healthy Living Tradition:

Follow nature’s lead when making healthy changes to your diet.  The rule of thumb is “if it grows together, it goes together”.  In season fruits and vegetables can be combined in many delicious and unique ways.

And, if you're interested in making the traditional Lamb Couscous, check out my Moroccan friend Chef Abdelillah Hannaoui's recipe. He made this amazing dish (along with an entire buffet of others) for us while we were staying in Sharjah, United Arab Emirates, and it was one of the highlights of our trip. His hospitality and generosity reminded me that this typical Moroccan trait is not only extended to guest while visiting their country, but abroad as well. 

How to Make Lamb Couscous

Wishing everyone a delicious Mediterranean Diet Month, and for those who celebrate Ramadan, a blessed holy month. After tomorrow's TV segment, don't forget to join me for the 3rd session of "Wellness Wednesday Facebook Live Q & A Series" with Dr. Sam Pappas on my Facebook page at 12:30PM EST. We will be discussing "Inflammation and the Use of Herbs, Spices, and Nutraceuticals for Medicinal Purposes."