more delicious Mediterranean flavours

I just can't get enough. Of these amazing Mediterranean flavours that is, this time north African. Last night I tried a recipe at home from the most recent issue of Gourmet - Merguez lamb patties with golden raisin couscous. I liked the look of it from the start - lots of spices and seasonings, but low on the added fats.

Cumin, coriander, harissa, cinnamon, garlic and fennel seeds all get mixed into the lamb patties (be careful, it turns your hands red). Once those go in the frying pan, boil some chicken stock and add the couscous, golden sultanas, lemon zest and fresh coriander (cilantro).

While I was putting this together (under 30 minutes from start to finish!), I realised that the dish lacked something refreshing to cleanse the palate, what with all those spicy flavours and the filling couscous. I quickly dropped a courgette into the food processor with some dill to finely chop in. Then I scooped it out into a bowl and added two tablespoons (big 'uns) of fat-free natural yogurt to the bowl (a la my recent mezze night). The mixture was then split evenly on the two plates, alongside the couscous and the lamb patties piled on top. (I only gave myself 1/3 of the couscous mixture - believe me, that was plenty.)

Munching down on my dinner over an episode of House, I realised that actually the lamb mince itself has quite a lot of fat, and I'm not sure that it's also necessary to fry those patties in a tablespoon of oil as well. I think next time I might grill them. I love the harissa (I always do). Surprisingly, I liked the couscous too - I was suspicious of raisins, lemon and coriander, but actually, it worked. And my courgette yogurt was a fantastic addition - very palate cleansing and really healthy. It pleased me other half too. Definitely a keeper, this one.

fresh fish

On a cool and crisp autumn night, it might seem strange to go for grilled rainbow trout. It seems more suited to a hot summer evening. But I was in the mood for it anyway. It’s a fantastic fish – healthy and oily, and doesn’t take much (a sprinkle of salt and a lemon wedge) to come out just right.

So what to serve alongside this fleshy pink fish? My first thought (and it’s always my first thought) is of roasted cherry tomatoes. They are just so packed with flavour and very low-cal. Roasted with some white wine vinegar, dried thyme and just a spray or two of olive oil, and then tipped onto some couscous with fresh parsley.

To complete the dish, grill some bell peppers – I used one red, one yellow, and one green. A few sprays of olive oil and a bit of lemon juice on the peppers, grilled for about 6 minutes on each side, will produce perfectly sweet peppers.

I’m happy with 50 g of couscous (dry weight) for myself, but allow 100 g for those with bigger appetites!

Grilled rainbow trout with roasted cherry tomatoes, couscous and grilled peppers

(serves 2)

2 fillets of rainbow trout, skin on

250 g cherry tomatoes, halved

3 bell peppers, deseeded and sliced thickly

150 g couscous

White wine vinegar

Olive oil spray

Juice of one lemon

½ tablespoon dried thyme

Fresh parsley

Salt and freshly ground black pepper

Preheat the oven to 200 C.

First weigh out the couscous and pour about 300 ml of cold water over it. Add the juice of ½ of a lemon. Allow it to sit for about 30 minutes, and if it needs more cold water, then add as necessary. (You can always drain any extra water.)

Place the cherry tomatoes, white wine vinegar, dried thyme and a few sprays of olive oil in a foil-lined roasting tin. Roast for about 30 minutes.

Prepare the peppers and spray olive oil and sprinkle lemon juice over. About 15 minutes after putting the cherry tomatoes in, preheat the grill and place the peppers underneath. They’ll need about 10-15 minutes.

Turn the peppers halfway through and allow space in the middle of the grill pan for the rainbow trout. Add the fish and grill for about 8 minutes.

Remove the cherry tomatoes and tip the mixture over the couscous. Mix together, adding the chopped parsley.

Pile the couscous onto individual plates. Add the fish over the couscous, and surround with the grilled peppers. Serve immediately.

comparing carbohydrates

Since diets such as Atkins and the South Beach became popular, a widespread anti-carbohydrate movement has been brewing. I think some of this unfounded.

Sure, toss out crisps and cakes. But many starches and grains are quite good for you and help to fill your stomach. Comparing calories is a useful exercise.

carbohydrate	Average serving size	Calories*	Calories per 100 g (3.5 oz)
Potatoes, uncooked	150	112.5	75
Sweet potatoes, uncooked	150	139.5	93
White pasta, uncooked	100 g	352	352
Wheat pasta, uncooked	100 g	315	315
Brown rice, uncooked	50 g	176	352
Bulgur wheat, uncooked	50 g (1.75 oz)	179.5	359
Couscous, uncooked	50 g	182.5	365
Quinoa, uncooked	50 g	270	360
Chickpeas, dry weight, uncooked	50 g	167.5	335
Butter beans, dry weight, uncooked	50 g	145	290
Chickpeas, canned, cooked	¼ can (60 g)	71.5	119
Butter beans, canned, cooked	¼ can (60 g)	59	98

*calories are estimated based on varieties available at a local supermarket and should be used only as a general guideline

Many find it surprising that potatoes are actually LOW in calories. But consider the fact that most people, when eating potatoes, consume much more than one serving, sometimes wolfing down two or three.

Also, whereas brown rice, couscous, and bulgur wheat are often eaten without any extra additives, potatoes – and pasta – often receive a buttery treatment. The calorie amounts listed above refer to the plain carbohydrate in question that is boiled and served.

The overall message in my opinion is clear: carbohydrates are not bad, in fact they are very good. But eat the recommended portion size and refrain from loading the carbohydrates full of fats – instead complement them with vegetables. (They'll be flattered.)