I like learning about different cultures through the lens of food. Morocco was first inhabited by the Berbers, who used olives, figs, and dates or prunes in their stews. Invasion by Arabs in the 7th century is what primarily influenced Moroccan cooking. They brought spices such as saffron, cinnamon, ginger and cumin to the table, as well as the sweet-sour element that is pronounced in many Moroccan dishes.
Nutrition Highlight: Black Rice
The anthocyanin antioxidants in black rice are the source of its purplish-black color and make black rice even healthier than brown rice. Antioxidants neutralize free radicals which would otherwise take electrons away from normal cells; free radicals lead to cancer, heart disease, and neurodegenerative disease because they damage cells.
Anthocyanins in particular have 3 claims to fame:
Anthocyanins in particular have 3 claims to fame:
- benefit the heart
- relax blood vessels for better blood flow
- anti-inflammatory
- protect brain cells from oxidative damage for better memory
- protect connective tissue in capillaries, so no blood leakage
- lower the risk of Type 2 diabetes
- protect capillaries from damage by high blood-sugar levels, normalizing levels of collagen (otherwise collagen gets combined with sugar, causing abnormal blood levels)
Fun Fact
A study by Louisiana State University found that a tablespoon of black rice bran had more anthocyanin antioxidants than blueberries, which is pretty impressive, since blueberries are touted to be the "antioxidant super-food."
Cooking Tip
Don't roast brussel sprouts whole.
It's best to cut the dirty stems off Brussels sprouts and then halve them before tossing in olive oil and roasting. This promotes even cooking and caramelization. Brussels sprouts don't need much enhancing—only some salt and a few grinds of pepper because roasting takes care of making them amazingly delicious!
The toasted cumin seeds provide a wonderful, nutty-earthy flavor that you won't achieve with pre-ground cumin powder. Cumin seeds can be found at Indian stores, health food stores like Whole Foods, and the Secret Garden in SLO. They might be available in the spice section of your local supermarket.
7 oz Brussels sprouts (aiming for about 1 c cooked)
1 tsp olive oil
1/4 tsp salt
fresh ground pepper
1 c dry black rice (use 2 c cooked and save the other cup for another time)
1 3/4 c water
1 T cumin seeds (do not substitute pre-ground cumin)
3 T extra virgin olive oil
3 T extra virgin olive oil
2-3 T freshly squeezed lemon juice (half lemon)
1/2 T lemon zest (or zest from 1 lemon)
1 T honey
1/2 teaspoon salt
1/4 tsp cayenne pepper (don't omit)
1 T honey
1/2 teaspoon salt
1/4 tsp cayenne pepper (don't omit)
10 oz carrots (4 large), grated
2 cups cooked chickpeas
2 cups cooked chickpeas
2/3 cup prunes or dates, quartered
1/3 cup fresh mint leaves, minced
1/3 cup fresh mint leaves, minced
extra mint for garnish
Heat oven to 400º and start boiling 1 3/4 c water for rice. Cut the ends off the Brussels sprouts, halve, toss with olive oil in a bowl, sprinkle salt on and add a few grinds of pepper. Place on a baking sheet lined with a silpat or foil and roast for 20 minutes.
When water has come to a boil, add black rice, lower heat and simmer for 30 minutes.
Heat cumin seeds in a small dry skillet over medium heat until they become fragrant, about 2 min. Remove from heat and use a mini food processor or coffee grinder to grind the cumin seeds into a powder. Place the powder in a small jar, and whisk together with honey, lemon juice, olive oil, salt, and cayenne. Don't worry about the cayenne making it too spicy. It lends a subtle smoky-heat to the dish.
In a large bowl toss together everything with the dressing. Serve immediately, or refrigerate, covered, until you’re ready to serve. Serve at room temperature with mint garnish. Enjoy with some fruit for a balanced meal. Makes 4 servings and freezes well.
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