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Know what to eat – Mediterranean Diet

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21 days to live longer and healthier!

Recognized by UNESCO as an “Intangible Cultural Heritage of Humanity,” the Mediterranean diet is for anyone wanting to adopt a healthy way of eating that includes reducing the risk of cardiovascular disease and diabetes and helping to control weight.

This guide is designed to help you:

  • Discover the secret to longevity and the remarkable quality of life of the Mediterranean population
  • Improve your health, reduce the risk of disease and increase your longevity
  • Follow simple recommendations for a healthy, balanced diet
  • Plan your meals and snacks with varied daily menus

Discover recipes that are tasty, simple and quick to prepare: Anise Rice Pudding, Banana, Date and Hazelnut Bread, Minestrone, Sautéed Calamari and Shrimp, Crispy Turbot Fillets, Moussaka, Spicy Chicken and Fig Couscous Salad, Veal Chili with Cumin, Baked Grapefruit, Strawberry Mousse . . . and take a bite out of life!

Make your diet your partner in health!

Auteur :  Nathalie Verret
Date de parution : 27/09/2017
ISBN : 978-1-77286-071-9
Nombre de pages : 192
Format : 18 x 26 cm
Éditeur : Modus Vivendi

Legume and parsley couscous

LegumeAndParsleyCouscous

6 servings • Preparation: 20 minutes • Resting time: 10 minutes

Ingredients

  • 1 ½ cups (375 ml) low-sodium
  • Chicken broth or water
  • 1 cup (250 ml) whole wheat couscous
  • 3 tbsp extra virgin olive oil, divided
  • Grated zest and juice of 2 lemons
  • 1 tsp couscous spices (see Tip below)
  • 2 cans (19 oz/540 ml) mixed
  • Legumes, drained and rinsed
  • ½ cup (125 ml) chopped fresh parsley
  • 3 green onions, thinly sliced
  • 1 small red onion, chopped
  • 2 cloves garlic, minced
  • 4 tbsp chopped dried cranberries
  • ½ cup (125 ml) crushed walnuts
  • 3 red or yellow tomatoes, cut in cubes
  • 2 tbsp balsamic vinegar
  • Freshly ground black pepper

Method

In a large pot over high heat, bring chicken broth to a boil. Remove from heat and add couscous. Cover and let sit for 10 minutes. Transfer couscous to a large bowl. Add 1 tbsp olive oil, 2 tbsp lemon zest, lemon juice and couscous spices. Using a fork, mix all ingredients and separate couscous into grains. Add remaining lemon zest, mixed legumes, parsley, green onions, red onion, garlic, dried cranberries and walnuts. Mix thoroughly. When ready to serve, transfer couscous to individual dishes and garnish with tomato cubes. Sprinkle with remaining oil and vinegar, then season with black pepper.

Tip

The couscous spices (paprika, black pepper, cumin, ginger, caraway seeds, pepper, Jamaican pepper, cinnamon, mint and saffron) add a lot of flavor to this dish. You could also use ras el hanout or other Moroccan spice blends.

Health info

Whole wheat couscous provides more fiber than refined couscous and does not stimulate as much insulin secretion. This makes it a wise choice for helping prevent diabetes and lowering the risk of chronic diseases.