Moroccan Spiced Carrots
1 pound carrots, peeled and sliced into thin rounds
2 cups water 2 cloves garlic, minced
2 tablespoons olive oil
1/2 teaspoon sweet paprika
1 pinch cayenne pepper, or to taste
Salt and ground black pepper to taste
1 tablespoon wine vinegar
1/2 teaspoon ground cumin
1/4 cup cilantro leaves
Combine carrots, water, garlic, olive oil, paprika, cayenne pepper, salt, and black pepper in a shallow pan; bring to a boil over medium-high heat and cook until carrots are tender and water evaporates, about 20 minutes.
Stir vinegar and cumin through the carrot mixture.
Remove the pan from heat and set aside to allow salad to cool to room temperature.
Garnish with cilantro to serve.
Lemon Lentil Salad with Salmon
Time: 30 min
1/3 cup lemon juice
1/3 cup chopped fresh dill
2 teaspoons Dijon mustard
1/4 teaspoon salt
Freshly ground pepper to taste
1/3 cup extra-virgin olive oil
1 medium red bell pepper, seeded and diced
1 cup diced seedless cucumber
1/2 cup finely chopped red onion
2 15-ounce cans lentils, rinsed, or 3 cups cooked brown or green lentils
2 7-ounce cans salmon , drained and flaked, or 1 1/2 cups flaked cooked salmon
Whisk lemon juice, dill, mustard, salt and pepper in a large bowl. Gradually whisk in oil. Add bell pepper, cucumber, onion, lentils and salmon; toss to coat.
Make Ahead Tip: Cover and refrigerate for up to 8 hours.
Tip: To cook lentils: Place in a saucepan, cover with water and bring to a boil. Reduce heat to a simmer and cook until just tender, about 20 minutes for green lentils and 30 minutes for brown. Drain and rinse under cold water.
Turkey Kofta with Tahini Sauce
1/2 cup minced onion
1/2 cup coarse fresh or dry whole-wheat breadcrumbs
5 tablespoons chopped fresh cilantro, divided
1 teaspoon ground cumin, divided
1/2 teaspoon ground allspice
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1/3 cup low-fat plain yogurt
2 tablespoons tahini
1 tablespoon lemon juice
Preheat grill to medium-high. Combine turkey, onion, breadcrumbs, 4 tablespoons cilantro, 1/2 teaspoon cumin, allspice, 1/2 teaspoon salt and cayenne in a large bowl; gently knead together. Do not overmix.
With damp hands, form the mixture into two ovals on each skewer; use about 1/3 cup for each and place at least 1 inch apart. Oil the grill rack. Grill the kebabs until an instant-read thermometer inserted in the center registers 165 °F, about 4 minutes per side.
Combine yogurt, tahini, lemon juice, the remaining 1 tablespoon cilantro, 1/2 teaspoon cumin and 1/8 teaspoon salt in a small bowl. Serve the kebabs with the sauce.
Equipment: 4 (10- to 12-inch) flat metal skewers
To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. To make fine breadcrumbs, process until very fine. To make dry breadcrumbs, spread coarse or fine breadcrumbs on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/2 cup fresh breadcrumbs or about 1/3 cup dry breadcrumbs.
Green Tea, Blueberry, and Banana Smoothie
Antioxidant-rich green tea makes this healthy smoothie a nutritional powerhouse.
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve
NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein
Harira (Moroccan Soup)
1 small yellow onion diced
1/4 cup lentils, rinsed and drained (I use red/masoor and yellow/chana lentils)
1 celery heart, finely chopped
1/4 cup tomato puree
2 cups vegetable stock or water
1 tsp Ras al Hanout spice mixture **
1/8 cup rice
1/4 cup fresh cilantro chopped
1/8 cup fresh parsley chopped
1/3 cup chickpeas/ garbanzo beans
1/4 cup lima beans
1 tsp tomato paste
1. Add onions to large saucepan and lightly fry to golden
2. Add lentils, celery, tomato puree, vegetable stock/water, and Ras al Hanout spice mix
3. Bring to a boil over high heat, then reduce to low and simmer
4. Add rice, cilantro, parsley, chickpeas, lima beans and tomato paste to the simmer
5. Can bring to brief boil then simmer for 10-15 mins or until rice is soft
6. Add more salt to taste and more Ras al Hanout as you like for flavor
* Can buy Ras al Hanout Spice powder or make it at home – just combine all these ground spices and keep it aside:
Ras al Hanout Spice Mix:
8 tsp ground cumin
8 tsp ground ginger
6 tsp salt
6 tsp ground black pepper
6 tsp ground cinnamon
4 tsp ground coriander
4 tsp cayenne
4 tsp all spice
4 tsp saffron (optional)
1 lemon, juiced
1 tsp paprika, hot
1 green chilli
3 tbsp coriander, chopped
2 tsp honey
1 tsp garam masala
3 garlic cloves
50g (2oz) ginger
100ml (3 1/2fl oz) Greek yogurt
6 salmon fillets, about 110g (3 1/2oz) each
lemon wedges, to serve
Combine (or blend in a small food processor) the lemon juice, paprika, green chilli, coriander, honey, garam masala, garlic and ginger.
Turn into a bowl and stir in the yogurt.
Lightly coat the top of each salmon fillet with 1tbsp of the yogurt mixture. Set aside for 30 minutes.
Heat the grill to its hottest setting. Transfer the salmon fillets to a heatproof tray and grill for 5-6 minutes. They should be cooked through but still a little pink in the centre.
Serve with lemon wedges.