Alright y’all not even going to lie, lately I’ve been feeling the pressure. Starting a new job has not been easy. So much to learn, new routines and making sure I’m using the right tools. Phew 😮💨! We are WERKING.
So, I’ve had to double down on my creative loves to keep up my vitality. I step back into the Teaching Kitchen in a couple weeks to teach a new class of students on the African Heritage Diet! I can’t wait to get back and teach them the things I have learned during break.
Remember Our Goal Healthy Plate 🍽️
If you practice the African Heritage way of eating, this is an example of what we are going for at every meal. Veggies (& fruit), grains, herbs, proteins, and healthy fats are all a part of the African heritage diet.
Let’s Start with the Newest Love CousCous!!
📜 Origins
Couscous originated in North Africa, most likely among the Berber (Amazigh) people around the 11th–13th centuries. The word “couscous” comes from the Berber word seksu, meaning “well-rolled” or “well-formed,” describing how the tiny semolina granules are made.
🥘 Traditional Role
In Morocco, Algeria, Tunisia, and Libya, couscous became a staple food—often served with stews of vegetables, meat, and aromatic spices. It became a cultural ritual, prepared for family gatherings, weddings, and weekly traditions like couscous Friday.
🥗 Health Benefits
Couscous is naturally low in fat and provides steady energy as a slow-digesting carbohydrate. It’s a source of plant-based protein and selenium, a mineral that supports immunity and heart health. While traditional couscous is made from refined semolina (not technically a whole grain), whole wheat couscous is widely available and offers more fiber and nutrients.
✨ Today
Couscous continues to be enjoyed around the world for its versatility, light texture, and ability to absorb flavors.
These Goodies are Always on the Grocery List During Fall😆
- 🫘 Red Lentils
- 🍎 Natural applesauce and Apples
- Whole chicken
- 🍁 100% pure maple syrup
- Ceylon Cinnamon
- Ceylon cinnamon is a lighter, more subtle spice that is safer for frequent consumption due to its very low coumarin content, while Cassia cinnamon (often simply labeled as “cinnamon”) is darker, more robust, and has a stronger flavor but contains high levels of coumarin, which can be harmful in large doses.
- 🍠 Sweet potatoes/Squah
Recipe! Vegetable Couscous
Today’s recipe comes from my favorite site Oldways! This quick recipe can be a great way to add in some vegetables. I particularly like to flavor combination! A throw back to norther africa.
Ingredients:
1 cup couscous (preferably whole grain)
2 pinches cumin
1 whole dried chile pepper
1 cinnamon stick
2 cups water
1 small zucchini, sliced in quarters lengthwise
1 plum tomato
1 carrot
2 tablespoons extra-virgin olive oil
2 sprigs fresh mint, coarsely chopped
Sea salt and pepper to taste
Instructions:
- Combine the couscous, half the cumin, the chile pepper, and the cinnamon stick in a large pot and toast for a few seconds over high heat, until the spices are fragrant. Discard the cinnamon stick and chile pepper. Add the water, bring to a rapid boil, and stir. Remove the pot from the heat and allow to “steam,” covered for 7-10 minutes or so.
- Meanwhile, grill the vegetables until lightly browned, cool, and dice.
- Fluff the “steamed” couscous with a fork. Add all the diced vegetables, olive oil, and remaining cumin to the couscous and mix. Season with fresh mint, salt and pepper to taste, if needed. Stir to combine well and serve warm.
Resources:
This post was inspired by an episode from Kelsey Nixon on her fall pantry. This is a great episode to get inspired with meal ideas and pantry items.
That’s all Folks! A few items to keep the dinner table fresh. Changing out ingredients based on the seasons is new for me, but fun nevertheless.
As always, be in peace ✌🏾
J
Let’s Take This Journey Together
If you choose to continue this journey with the book, I highly encourage you to mark it up! Don’t treat it so precious, that you don’t take advantage of the tools and bookmarks. They were very intentionally created for you to use direct.
Order your copy today on Amazon 👉🏾: https://www.amazon.com/dp/B0DMD4G2FM
I’m cheering for you!!
