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Celebrate Morocco
‫اح ت فال ال م غرب‬
Moroccan cuisine is rich in culture, tradition and mystique. The cuisine of Morocco has influences
from Arab, Berber, Moorish, French, Middle Eastern, Mediterranean, African, Iberian and Jewish
cultures. Moroccan cooking is enhanced with fruits both dried and fresh such as apricots, dates, figs
and raisins. Preserved lemons are used in a wealth of their traditional stews called “tagines” that are
prepared in a clay earthenware pot called a tagine, hence the name. Nuts are prominent - pine nuts,
almonds and pistachios are used in both savory dishes and desserts. Spices play a great role in
Moroccan cuisine. While spices have been imported to Morocco for thousands of years, many
ingredients such as saffron, mint, olives, oranges and lemons are local crops. Common spices used
in Moroccan cooking include cinnamon, cumin, turmeric, ginger, pepper, paprika, star anise, sesame
seed, coriander, parsley, saffron and mint.
Diabetes rates are lower in Morocco than in the United States, but rates are expected to double by
2035. Moroccan people generally eat more whole, unprocessed foods than are eaten in the United
States, which can possibly account for this lower rate, but diets are changing. People are eating more
processed foods and drinking more soda in urban areas, which can account for the projected increase
in diabetes rates. There is some research that shows that the high tea intake seen in Morocco may
account for decreased diabetes rates, with black tea having positive effects on controlling blood
sugar.
Dietary Guidelines of Morocco
Anthony Bourdain, famous chef and CNN food correspondent, visited Morocco in 2013 for his popular
series Parts Unknown and said, "Tangier (largest city in Morocco) is one of the few places left in the
world where, so long as you don't proceed to robbery, violence, or some form of crude, antisocial
behavior, you can do exactly what you want." Interestingly enough, it appears as though this attitude
prevails with regard to its dietary guidelines as well as there is no documentation that suggests a
governing body over food, a suggested food consumption graphic or dietary guidelines for the
country. Because Morocco is located near the Mediterranean, one could suggest referencing some
form of a Mediterranean food pyramid, but it is not an official graphic used in Morocco. It is quite
possible that religion guides food practices more than government in this region of the world.
Food Traditions in Morocco
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Eating with your hands, always the right one, is regarded as proper dining etiquette.
Common meats include beef, mutton, lamb, chicken, camel, rabbit and seafood which serve
as a base for the cuisine.
Characteristic flavorings include lemon pickle, cold-pressed unrefined olive oil and dried fruits.
Moroccan cuisine is more heavily spiced than Middle Eastern cuisine.
The midday meal is the main meal, except during the holy month of Ramadan.
A typical meal begins with a series of hot and cold salads, followed by a tagine (stew). Often,
for a formal meal, a lamb or chicken dish is next, followed by couscous topped with meat and
vegetables.
A cup of sweet mint tea usually ends the meal.
The consumption of pork and alcohol are prohibited per Muslim dietary restrictions.
Health Stats to Live and Learn By
Dare to Compare?
Percent of Obesity
(Body Mass Index > 30)
(Source: World Health Organization 2011)
Average life expectancy in years
(Source: World Health Organization, 2012)
Percent of income spent on food
(Source: Economic Research Service, United States
Department of Agriculture, 2012)
Percent Diabetes rate
(Source: Age 20-79, 2013 International Diabetes
Morocco
17.3
United States
31.8
71
79
40.3
6.6
7.29
10.9
Federation)
Super Foods of Morocco
Apricots…used in a wide variety of Moroccan dishes, both fresh and dried. Related to peaches,
apricots are small, golden orange fruits, with velvety skin and smooth and sweet flesh. Some
describe their flavor as almost musky, with a faint tartness that lies somewhere between a peach and
a plum. Apricots provide a good source of beta-carotene and vitamin C. Vitamin C is important for
your immune system but also assists in many other important functions including collagen production
and fat metabolism. Collagen is the main structural protein of various connective tissues including our
skin, so it is essential for wound healing.
Almonds…grown in Morocco and are a nutrition all-star. One ounce of roasted almonds provides
50% of your daily requirement for Vitamin E. It is also an excellent source of the minerals copper,
magnesium and phosphorus and riboflavin (Vitamin B2). Vitamin E is a powerful antioxidant that
protects the fats in our body from oxidizing and protects our cell membranes. It is also crucial for cellsignaling and vasodilation. The protein and healthy fats found in almonds makes them a great snack
choice for helping to balance blood sugar and manage diabetes.
Chickpeas…an excellent vegetarian protein source and are naturally low in fat. One cup of
chickpeas meets more than half of your daily needs for fiber and is an excellent source of numerous
important minerals, particularly copper and phosphorus and the vitamin folate (Vitamin B9). Copper is
crucial for energy production, iron metabolism, connective tissue maturation and neurotransmitter
function. Fiber is important for proper digestion, regularity and blood sugar control.
Mint…In Morocco, fresh mint is used to make their delicious mint tea, along with being used in savory
dishes and desserts. Emerging research is finding some very important polyphenols in mint that
exhibit powerful antioxidant activity, particularly for preventing oxidation of the harmful low-density
lipoprotein (LDL) cholesterol, which causes inflammation of the arteries and may lead to heart attack
or stroke.
Saffron…considered to be the world’s most expensive spice, adds an intoxicating flavor and aroma to
some of Morocco’s most famous dishes, including their popular tagines. Saffron is currently being
researched for a variety of health benefits. Experimental studies indicate that consumption of saffron
positively correlates with a lower risk of diseases including gastrointestinal disorders, premenstrual
syndrome, depression, insomnia, anxiety, cardiovascular disease, as well as many types of cancer.
The most positive studies, however, were observed in animal models, so more research with human
subjects is needed to draw conclusions about the health benefits of saffron.
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