Moroccan Mondays

iBody Co-­‐founder Teresa Tostado NP shares her favorite recipes for a healthy and delicious family meal

Family dinners are how lifelong healthy habits are formed. It’s through shared meals that parents can send the right messages about nutrition to their children. When kids see their parents enjoying healthy dishes, they develop curiosity about new foods themselves. Below, Teresa Tostado NP shares recipes that she prepares with her family and tells us why Moroccan cuisine can be unexpectedly healthy.

Why Moroccan?

​Think of the world’s healthiest cuisine and you may think of Japan’s or Vietnam’s. Another cuisine that deserves the same reputation is Morocco’s. So what makes a fish tagine or a lamb couscous so healthy?

It’s the original ‘Slow Food’​

“Slow food is a big trend in healthy eating but has always been part of Moroccan cuisine,” says Teresa. This refers to meals prepared in a slower, more natural way – not rapidly heated in a microwave or deep fryer. Slow cooking results in healthier meals because it releases the bioavailability of some nutrients. Heat can also make already healthy food even healthier. Heating tomatoes helps release lycopene, a powerful antioxidant associated with heart health and cancer prevention.

It's generous with fruits and vegetables

​Mains will often have a heaping serving of nutrient-­‐rich fruits and vegetables like zucchini, tomato, eggplant, or carrots. Having a hearty Moroccan meal can go a long way towards reaching your five-­‐a-­‐day recommended intake of fruits and vegetables.

Its rich flavor comes from spices

Unlike other cuisine that can rely on high levels of sugar and fat for flavor, Moroccan food uses spices. Common examples are the antioxidant-­‐rich saffron, mint, cumin, and cinnamon. Using such spices is a healthy way to give food rich, multi-­‐dimensional flavors.

`If you’d like to bring Morocco’s nutritious flavors to your family’s dinner table, try the recipes below. Remember that building lifelong healthy habits happens one nutritious meal at a time. Start your personal journey to healthy eating and reboot your system with the iBody’s doctor-designed 21 Day Detox Program​.

About Teresa Tostado

Teresa Tostado Is nurse practitioner, passionate lifestyle advocate, loving mama and food fiend. She co-­‐founded The iBody Wellness Center in San Marino , CA with her husband Roberto Tostado MD for those seeking out to bring beauty, wellness and longevity in their lives. As a passionate food educator she seeks to inspire people to live healthy, robust lives without comprise and believes that the foods we eat is just as much for pleasure as it is for healing. Together with her husband they created The Ibody food supplements to promote a lifestyle that would both enhance beauty and nurture the mind, body and spirit.

Teresa graduated NP school with a Masters Degree at UCLA and served there as Associate Professor for 10 years. She is board certified in pediatrics (PNCB) ,The American Academy of Aesthetic, Anti-­‐aging Medicine and The American Academy of Restorative Medicine and obtained her culinary degree from the Academy of Culinary Education in Woodland Hills, Ca.

Vegetable Tagine, Serves 5

Each serving provides 299kcal, 9g of protein, 41g of carbohydrates, 9g of fat, 11g of fibre and at least 0.1g of salt.​

1 eggplant (cut into chunks)
1 sweet potato (cut into chunks)
1 bell pepper (cut into chunks)
1 carrot (sliced into half moons)
2 zucchinis (sliced into half moons)

3 tbsp olive oil1 small onion (sliced)
4 garlic cloves (sliced)
1 tsp coriander (ground) Handful fresh coriander to garnish (chopped)

1 tsp cumin (ground)
400g can chopped tomatoes
1 tbsp harissa paste
2 tbsp honey
100g dried apricots (halved)
400g chickpeas

  1. Preheat oven to 190C
  2. Take sweet potato, eggplant, zucchini, carrots, and red pepper then season with salt, pepper, and 2 tablespoons of olive oil.
  3. Stir-­‐fry the vegetables in a pan over high heat until lightly browned.
  4. Heat remaining oil and onions separate pan over medium heat. Add garlic coriander, and cumin. Cook until the garlic softens.
  5. Add the tomatoes, harissa paste, honey, apricots, and chickpeas. When combined, add the vegetables.
  6. Transfer to an oven-safe dish with a cover and place in over. Leave to cook for 30 minutes.
  7. Add up to 200ml of water until well combined then return to the oven. Cook for 15 minutes more.
  8. Garnish with coriander and serve.

Lamb Stew, Serves 5

1 piece ginger (chopped)
1 bunch fresh rosemary (chopped)
1 stick cinnamon
1/2 cumin seeds
1 tbsp coriander seeds 1 tsp fennel seeds

3-­‐4 small dried chilies
5 lamb fillets
5 sweet potatoes (chopped)
2 red onions (chopped)
4 cloves of garlic (chopped)
12 plum tomatoes
2 pcs bay leaves

450g couscous
Red or white wine vinegar
Extra virgin olive oil
4 tbsp fat free yogurt
Handful dried apricots
Handful fresh coriander to garnish (chopped)

  1. 1. Preheat oven to 190C
  2. Pound the rosemary, ginger, cumin, coriander, fennel seeds, and dried chilies in a pestle and mortar with a couple tablespoons of oil. Add salt and pepper.
  3. Take the marinade and mix in the onions and garlic.
  4. Massage the marinade over the lamb.
  5. Heat oil in an oven-­‐safe pan over medium-­‐high heat. Quickly cook the lamb until both sides are brown. Transfer to a plate.
  6. In the same pan, add the sweet potato and fry for 3-­‐4 minutes. Add the tomatoes. Place the lamb on top.
  7. Add 300ml of water, cinnamon, bay leaves, and dried apricots.
  8. Transfer to oven and cook for 1 hour and 15 minutes.
  9. Boil 450ml of water and pour over the couscous. Leave to fluff up. Season with salt, pepper, oil, and vinegar. Cover with aluminum foil and let steam in oven for 5 minutes.
  10. Garnish lamb with coriander and serve with yoghurt.

by Joseph