Couscous is extremely quick and easy to prepare. It contains manganese and phosphorous and can be a useful alternative to rice and potatoes. Caution: - It is made from coarse semolina, which is the coarse particles of wheat endosperm and if you are rotating foods is therefore only suitable for wheat days. Although the suggested method of preparation is to steam it I find it simpler to put the required amount in a pyrex bowl with salt, pepper, a teaspoon of Marigold yeast free Swiss Vegetable Bouillon stock then cover with boiling water and leave for about five minutes. Stir to mix flavourings and add more water if it seems too dry. It should be fluffed up and soft. If it is still a little hard (add more water) or if it is soggy (sprinkle on more couscous). It can be eaten as it is or add spices and vegetables. In the dish below a special blend of spices replaces the stock powder.

Ingredients - for 1- 2 servings
Couscous - 4-6 ozs per person
Salt and pepper
Boiling water ( to generously cover the couscous)
Spice mix - see below
2 tbsp Olive oil or butter for frying
1 chopped onion
salt and pepper
a clove of garlic
small piece of chopped fresh ginger according to taste
a variety of chopped vegetables:

e.g. - red pepper
courgettes
carrots
peas and beans

a spring onion
chopped coriander, parsley or mint leaves to garnish if desired.

To make the Spice mix
This blend of spices is similar to Tabil a spicy mixture from Tunisia but I have reduced the amount of red chilli.

1tbsp whole coriander seeds
1½ tsp caraway seeds
2 cloves garlic - cut into thin slices
½ tsp dried red chilli broken as small as possible (take care when handling the chilli, try to hold it by the stem only, keep your hands away from your face and wash them thoroughly after)

Spread the spices out on an oven proof dish and place in a warm oven, ¼ gas 100c or 200 f for half an hour. Grind as fine as possible, if the garlic and chilli will not grind then dry them for longer. Store in an air-tight jar.

Method
First prepare the spice mixture and set aside. Prepare the couscous as suggested above but leave replace the Marigold seasoning with a table spoon of the spice mixture (according to taste). Heat half the oil gently in a sturdy pan and fry the onions. When these are translucent add the ginger, chopped vegetables and the salt and pepper and continue frying for a few minutes until the vegetables just start to soften. If you keep these as crunchy as possible they will contrast with the softness of the grain. Make a well in the centre of the mixture. Into this put the rest of the oil and then the cooked couscous. Stir through as you warm it Lastly add the chopped spring onion and the garlic chopped or pressed. Stir again then turn into a serving dish and garnish with the chopped herbs of your choice.

(Courtsey Nutritional Therapist: pam@candidadiet.com)

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