Couscous-A healthy and weight loss meal


Couscous is a native Arab dish, made of semolina (tiny granules of durum wheat) which is cooked by steaming. It can served with a meat or vegetable stew. Couscous is a staple food throughout the North African cuisines of Morocco, Algeria, Tunisia, Mauritania and Libya. In Nigeria, it is one the staple food in the North which is a light yellow grains made from semolina granules(durum wheat). It seems like the popular yellow garri in southern Nigeria

Click to read Recipe: Nigeria Couscous

Couscous is a coarsely ground pasta made from semolina, a type of wheat. couscous1Just like macaroni and spaghetti, couscous is made from semolina flour, and rather than mixing the semolina with a prescribed amount of water and/or egg into a dough, couscous is made by rubbing the semolina between moistened hands until the flour combines with just enough water to form hundreds of tiny grains.

How couscous is prepared(Do it Yourself approach).
Obviously preparation process takes a light touch, lest the grains combine into a gooey mass, but once you learned it, it is one of the simplest forms of making pasta. Semolina is sprinkled with water and rolled with the hands to form small pellets, sprinkled with dry flour to keep them separate, and then sieved. Any pellets which are too small to be finished granules of couscous and fall through the sieve will be again rolled and sprinkled with dry semolina and rolled into pellets. This process continues until all the semolina has been formed into tiny granules of couscous. This process might seem very labour-intensive but it is worthy and lovely. In modern times, couscous production is largely mechanized, and the product/brand is sold in markets around the world. In Nigeria, Golden penny flour has a brand on it.

Properly cooked couscous is light and fluffy, not gummy or gritty. The base is a tall metal pot shaped rather like an oil jar in which the meat and vegetables are cooked as a stew. On top of the base, a steamer sits where the couscous is cooked, absorbing the flavours from the stew. The lid to the steamer has holes around its edge so steam can escape. It is also possible to use a pot with a steamer insert. If the holes are too big the steamer can be lined with damp cheesecloth. Couscous vegetablesThere is little archaeological evidence of early diets including couscous, possibly because the original couscoussière was probably made from organic materials which could not survive extended exposure to the elements. After the couscous grains are formed, they are dried and steamed over a stew, usually made from lamb, in a special pot called a couscoussière. Steaming couscous is an involved operation, requiring sealing the top of the couscoussière to its bottom with rags dipped in flour paste, and then interrupting the steaming several times to rub the softening couscous grains to insure that they remain separate.

Fortunately it is no longer necessary to go through all that labour, due to the broad availability of instant couscous(brands). This product has already been steamed and then dried again before it is packaged. It needs only to be soaked in boiling water until it swells, a process that takes about 10 minutes.The couscous that is sold in most supermarkets has been pre-steamed and dried, the package directions usually instruct to add 1.5 measures of boiling water and butter to each measure of couscous and to cover tightly for 5 minutes but i will advise my readers not to make use of butter but rather request for and make use of extra virgin olive oil. The couscous swells and within a few minutes it is ready to fluff with a fork and serve. Pre-steamed couscous takes less time to prepare than regular couscous, most dried pasta, or dried grains (such as rice).

Couscous doesn’t have a lot of flavor on its own, but it works well as a base for vegetable or meat dishes. couscous gpIt also mixes beautifully into salads and can be flavored with herbs, and spices, with vegetables, dried fruits, nuts, and/or meatadded.

As a healthy and Weight loss meal.
If you have been struggling to lose weight and love to be eating healthy at the same time, couscous is an excellent slimming meal you should include into your strict meal plan. It will actually help you lose weight and protect you from a wide range of diseases. It swells in the stomach which means you will feel fill up more quickly and tend not to eat so much. It is an excellent source of carbohydrate, with low-fat and low-calorie content. When converted to glucose, it is slow compared to refined carbohydrates such as white bread and it boost energy rather than lethargy. Instead of adding butter which increases fattening, you can make use of lemon juice which is a good source of vitamin C. Lemon juice also contain quercetin which acts as an anti-oxidants(defenses our body from free radical).

Nutritional information
Couscous has 3.6 g of protein for every 100 calories. Furthermore, couscous contains a 1% fat-to-calorie ratio. Base on 1 cup(173 g), it has 176 calories content, saturated fat 0.25 g, Zero Tran fat, Zero Cholesterol, 17 mg Sodium, 79 mg Potassium, 36 g Carbohydrate, 2 g Dietary fibre, Zero sugar, 6 g protein, zero vitamin A and C,  1% calcium and 2% iron.  It’s a very neutral and nutritious base for all sorts of dishes.

So, ensure you include it as part of your healthy and weight loss meal plan.
For healthy and flat-belly Nigeria meals like this, order for the 101 Flat-belly and Fat Loss Nigerian Cooking Recipes here. They are quick and easy recipes you can prepare from the comfort of your home. Subscribe to my eBook and newsletter if you haven’t. They are enriching as well. I believe you must have found this piece informative.

Ensure you share with colleagues, friends and loved ones.





Posted in Healthy Diet, Weight Loss
One comment on “Couscous-A healthy and weight loss meal
  1. Pure Select says:

    I am not sure where you are getting your information, but good topic.
    I needs to spend some time learning much more or understanding more.
    Thanks for wonderful info I was looking for this info for my mission.

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