The Six Healthiest Staple Foods in
Middle Eastern Cuisine
by www.SixWise.com
Middle Eastern cuisine encompasses the fresh ingredients
and aromatic flavors used by countries such as Syria, Morocco,
Lebanon, Israel, Armenia, Turkey and, to some extent, Greece.
Always full of fresh herbs, warm spices and savory flavors,
typical Middle Eastern meals include salads, vegetables, bread
and sometimes a small amount of meat.
An abundant mezzes course (mezzes are appetizers similar
to tapas) commonly precedes the meal, and it's not uncommon
for restaurants to advertise 70 mezzes or more. In fact, Middle
Eastern meals were said to be so lavish that French Crusaders
brought the Persian word for stew, "ghormeh," back
to the western world, where it took on its present-day meaning:
gourmet.
Middle Eastern cuisine is also quite healthy, and increasing
numbers of Americans are indulging in the once-exotic flavors
of Middle Eastern favorites like hummus, baba ghannouj and
tabbouleh. If you're interested in tasting some Middle Eastern
flavors for yourself, start with these six healthy staple
foods, then check out the two recipes below.
1. Chickpeas (Garbanzo beans)
Chickpeas, with their subtle nutty flavor and buttery texture,
are used as a main ingredient in hummus, a rich garlicky dip
that's growing in popularity here in the United States, and
falafel, ground chickpeas and spices that are fried and eaten
as a street food or fast food in much of the Middle East.
Chickpeas are also popular in soups, stews and side dishes.
Health Benefits: Chickpeas contain healthy nutrients including
protein, manganese, folate, tryptophan, copper, phosphorus
and iron. Plus, they're an excellent source of fiber, which
is known to help lower cholesterol, fight heart disease and
stabilize blood sugar levels.
2. Tahini (Sesame Seed Paste)
Tahini, a paste made from ground sesame seeds, is mixed with
chickpeas as a key ingredient in hummus and is also often
used in the eggplant dip baba ghannouj. Tahini is also part
of a popular sesame confection called halvah, and is mixed
with lemon juice and used as a sauce for meats, vegetables
and salads.
Health Benefits: Sesame seeds contain beneficial fibers called
sesamin and sesamolin, both of which belong to the lignan
group. These substances help lower cholesterol and have
been found to prevent high blood pressure and increase vitamin
E in animals. Sesamin also protects the liver from oxidative
damage. Sesame seeds are also rich in manganese, copper,
calcium, magnesium, iron, phosphorous, vitamin B1 and zinc.
3. Mint
Fresh mint leaves are a popular herb in Middle Eastern cooking,
used in tabbouleh salad, yogurt sauces, vegetable dishes,
soups and beverages, including a strong mint tea, which is
traditionally offered to arriving guests.
Health Benefits: Aside from being a good source of manganese,
vitamin C and vitamin A, the peppermint oil in fresh mint
leaves is soothing for the stomach -- it's been found to relieve
irritable bowel syndrome, indigestion, colonic muscle spasms
and more. It also contains potent phytonutrients that have
been found to protect against cancer, neutralize free radicals,
and benefit asthma and allergies. And, peppermint oil is anti-microbial,
which means it can stop the growth of various types of bacteria
and fungus.
4. Eggplant
Eggplant is perhaps the most commonly consumed vegetable
in Middle Eastern cuisine, and is the featured ingredient
in baba ghannouj (eggplant dip). It's served grilled, stewed,
fried and even pickled in a number of dishes, or on its own.
Health Benefits: Nasunin, a phytonutrient found in the eggplant's
skin, is an antioxidant that protects against free radical
damage and protects the fats in brain cell membranes. Eggplants
also contain chlorogenic acid, which is known to have anti-cancer,
antimicrobial, and antiviral properties, as well as help lower
LDL (bad) cholesterol. They're also a good source of dietary
fiber, potassium, manganese, copper and vitamin B1.
5. Cumin
Cumin, a spice with a nutty, peppery flavor, is used in whole-seed
and ground form to flavor a host of Middle Eastern dishes.
Cumin is so popular in some Middle Eastern regions that it's
kept in a shaker on the table, as salt and pepper are kept
in the United States.
Health Benefits: Cumin is rich in iron, which is excellent
for energy and keeping the immune system healthy. It is also
known to benefit the digestive system, as cumin may stimulate
the secretion of pancreatic enzymes that help with digestion
and nutrient assimilation. Cumin may also have cancer-fighting
properties.
6. Turmeric
Ground turmeric, which lends a characteristic yellow color
to foods, is used in many Middle Eastern meat and vegetable
dishes. It has a peppery, slightly bitter flavor that is a
staple ingredient in curries.
Health Benefits: Turmeric is a nutrition powerhouse. Most
notably, it contains curcumin, which gives it not only its
color but also many of its health benefits. Turmeric has potent
anti-inflammatory properties and has been found to be helpful
in fighting inflammatory bowel diseases, including Crohn's
disease and ulcerative colitis, rheumatoid arthritis, cystic
fibrosis, cancer and Alzheimer's disease. It may also provide
cardiovascular and liver protection.
Two Tasty and Healthy Middle Eastern Recipes
Baba Ghannouj (Eggplant Dip)
Ingredients:
- 1 large round eggplant (aubergine)
- 2 or 3 cloves of garlic
- 3 oz., 4 Tbs. tahini
- 2 oz., 4 Tbs. lemon juice
- Salt
- Red pepper, ground
- Olive oil
- Chopped parsley
- Slices of red bell pepper to garnish
Method:
- Cook the eggplant in a hot oven or on a fork over the
flame of a gas stove.
- When it is well cooked through and the skin is blackened,
douse with cold water, peel and chop into small pieces.
- Mash two or three cloves of garlic to a paste with about
the same volume of salt.
- Add eggplant, mash to a smooth consistency
- Blend the tahini and lemon juice to make the Arab version
of this dish; omit the tahini for the Turkish version.
- Serve in a bowl with a little olive oil on top and garnish
with chopped parsley, red pepper slices and a dusting of
red pepper.
Serves five.
Source: Sudairy.com
Habiba (Chicken with Tomatoes)
Ingredients:
- 3 large tomatoes, skinned
- 6 oz. chicken breast, cooked and minced
- 1/2 pint yogurt dressing (see below)
- 6 eggs, poached
- 1 Tbs. parsley, minced
- 24 black olives, pitted
Method:
- Cut the tomatoes in half and remove the pulpy insides
then put a cold poached egg in each.
- Arrange in a circle in a flat serving dish and heap the
chicken breast in the centre. Chill for 1 hour.
- Mask the whole with yogurt dressing, garnish with parsley
and black olives.
- Serve well chilled.
Serves 4.
Yogurt Dressing
Ingredients:
- 1/2 cup, 4 ounces yogurt
- 1 Tbs. parsley, finely chopped
- 1 Tbs. lemon juice
- 1 Tbs. grated horseradish
- 1/2 tsp. salt
- 6 celery leaves, finely chopped
- 1/2 Tbs. chives, chopped
- 1 Tbs. orange juice
- 1 Tbs. paprika pepper
- 1 Tbs. mint, finely chopped
Method:
- Beat yogurt a few times and add lemon and orange juice.
- Stir well, then add all other ingredients.
- Whisk for 5 minutes before serving.
Source: Sudairy.com
Recommended Reading
The
6 Healthiest Staple Foods in Greek Cuisine
The
6 Healthiest Staple Foods in German Cuisine
Sources
GlobalGourmet.com
The World's
Healthiest Foods
BBC
Food: Middle Eastern Cuisine