WORTH KNOWING, WHAT IS COUSCOUS?

WHAT IS COUSCOUS?

If you're asking what is couscous then you've come to the right place. The couscous grains, which are so popular in North Africa, do not represent a separate type of grain, because it is a processed product. For this purpose, small beads are made from moistened millet semolina by grinding. It used to be done by hand, but back then couscous was dried in the sun. Today, machines have taken over the process. Meanwhile, it is also available from durum wheat, spelled or barley semolina.

IS COUSCOUS HEALTHY?

"What is couscous?" many a guest has asked at table, especially if they expected pasta or rice as a side dish. Couscous grains is a great rice or pasta substitute, it's also an ingredient cannot be missing in any North African cuisine, and it's ideal for satiety. For the high carbohydrate content, the rice substitute has surprisingly low calories. In addition, the granules are relatively low in fat and contains lots of good fiber. To the only time it's an issue, calorie wise, is if the dish is served with greasy dishes or rich sauces. If you want it even healthier, use the wholegrain variaty.

COUSCOUS - A LOW-FAT AND HIGH-FIBER GARNISH

Couscous grains come to around 65 grams of carbs per 100 grams. That sounds like a lot, but it's absolutely out of the ordinary. Due to the low content of fat, it's even suitable for dieting. Per serving, the fat content is from 1.5 to 3 grams, and about 220 calories. If that's too much for you, you should definitely look at the fiber. In the wholemeal version, the low-fat and high-fiber side dish delivers around five grams of fiber per serving.

This ensures a long-lasting satiety and a stable blood sugar level. The dreaded food cravings are quashed, and you can comfortably remain on your diet. Digestion also benefits from the high-fiber granules. If you want to get even more positive effects, make sure that instead of the durum wheat variant, you get the authentic millet on your plate. Also there in the wholegrain version.

MINERALS AND VITAMINS

Couscous is not only an excellent satiety and an ideal alternative to pasta, but also a real nutrient bomb. First there would be vitamin E and the various vitamins from the B group. Noteworthy, however, are the high levels of iron, magnesium and zinc. Couscous brings it per serving to 50 grams of magnesium and two grams of iron and zinc. Thus, the granules are an important food to help meet the daily requirement for minerals and vitamins. In addition, vegetables or salad with a high content of vitamin C, the two trace elements iron and zinc can be better and faster absorbed by the organism.

From durum wheat, the grains deliver eight grams of protein per serving. However, the meal can also be upgraded with legumes such as chickpeas or cashew nuts, because these two food groups that are real protein bombs. Vegetarians and vegans also get a protein-rich meal that is in no way inferior to a steak. Spelled couscous, once again packs a punch in terms of nutrient content. Also, the protein content is significantly higher with eleven grams per serving.

EVEN MORE HEALTHY REASONS FOR COUSCOUS

In discussion is always the high content of selenium that wins people over when it comes to couscous. This trace element is usually extremely rare in food, but it's of immense importance to the organism. Only one couscous serving covers 60 percent of the daily requirement for selenium. This is the leader among the foods for its selenium content. Selenium acts as an important antioxidant that is able to protect the body from free radicals.

Free radicals attack cell walls, enter the cell interior, where they complete their work of destruction. If this system is unbalanced, it opens the doors to various diseases. These include diseases of the cardiovascular system, Parkinson's, Alzheimer's and cancer. Also diseases like arthritis, which are caused by inflammatory processes, are related to free radicals. As several studies have found, balanced selenium levels in the body can help to significantly reduce the risk of prostate cancer in particular.

Selenium also helps prevent lung cancer in smokers, especially when combined with vitamins C and E. As has been shown in laboratory experiments, the semolina granules have an antibacterial and antiviral effect. The granules help to keep the herpes virus in check. In addition, the hypotensive potassium, helps regulate the water balance in the body.

The micronutrient choline makes an important contribution to keeping the functions of the brain, liver and central nervous system going. A couscous portion contains 5.2 mg choline. Rich in folic acid, which is not only important during pregnancy, but also involved in cell metabolism, blood formation and the structure of the DNA.

THE NUTRITIONAL VALUES ​​OF COUSCOUS PER 100 G

The nutritional value of couscous per 100 g can be seen. Especially the low amount of fat and a lot of good protein make the food ideal as part of a diet. Is couscous healthy? The question requires a definite yes.

couscous	kcal	kilojoules	fat content	carbohydrates	roughage	protein
100 g	345 kcal	1440 kj	0.5 g	74 g	0 g	12.3 g

SHOPPING AND COOKING TIPS FOR COUSCOUS

Since this millet grain is still relatively rare in Western cooking, those who want to get to know this tasty specialty better, need shopping and cooking tips for couscous. The North African form is available in oriental grocery stores. Either the original made of millet or wheat semolina, which was often bleached with caustic soda. In addition, the semolina is also in the supermarket in the assortment. In the health food store there are whole grain couscous from organic farming. Here you will also find other varieties of spelled, buckwheat or barley.

The storage of couscous should always take place in a closed container. Opened packages are best dumped in cans for storage, which are tight and airtight. Otherwise there is a risk of loss of taste, because the vegetable fats contained in the grain are go rancid.

Dried couscous should be consumed within half a year. The cereal product contains gluten. Those who are sensitive or suffer from celiac disease should enjoy couscous meals with caution. Due to the thermal pre-treatment, the dishes are very easy to digest. Therefore, people with a sensitive digestive system should definitely pack a couscous packet in their basket the next time they go shopping.

PREPARATION TIPS FOR COUSCOUS

Most of the couscous varieties and finished products can be bought in this country are prepared in no time at all. It takes just five to ten minutes from the pack to the plate. Couscous is doused with hot water at a ratio of 1: 1, covered, and then left to drain according to the instructions on the leaflet.

Then it is broken up with a fork and the couscous is ready to serve. Alternatively, couscous can then be processed into fillings for vegetables, soups, salads or patties. One of the best ways to prepare couscous is to swell the granules with vegetable stock. The couscous will be nice and plump. Connoisseurs use this method with North Africa couscous.

This special pot of metal, which is available at every oriental bazaar and also in this country in the corresponding shops, consists of two parts. Depending on the size of the couscous, several liters of liquid can fit into the lower part of the pot. The upper part of the pot consists of a sieve with fine holes, which is used as a steaming insert and in which the couscous is added. He is also called "keskes". The couscous is closed well with a lid, so that the hot steam can not escape.

WHAT SUITS COUSCOUS?

Couscous, like rice and pasta, is versatile in the kitchen. It can be eaten as an accompaniment to all sorts of meats or the spicy oriental sausages Merguez. Couscous is suitable as an addition to salad as well as the basis of a casserole. In addition, patties or a filling for vegetables such as zucchini, aubergine or peppers can be produced. What else fits with couscous? With granulated fruits, nuts and a little honey, the granules also make a great dessert.

RECIPES WITH COUSCOUS

Most couscous recipes are quick to prepare, come with basic ingredients and are therefore ideal for everyday cooking. Of course, there is also the opportunity to prepare refined dishes for festive occasions. Recipes with couscous are not limited to oriental cuisine. For the semolina can be seasoned with everything your heart desires. In North Africa, it is traditionally piled into a kind of cone on the plate, this vegetables, meat and a spicy sauce are enough. Very tasty and wholesome is the North African Tabouleh salad:Tabbouleh salad .