Tunisian Food — A Great Example of the Healthy Mediterranean Diet

February 6, 2009 · Posted in Catherine's Story, Cook at Home, Daily Fruits and Vegetables, Friday Fun, Plan Meals and Shop

Ever since we moved to the small North African country of Tunisia last summer, I have been thoroughly enjoying eating Tunisian food, both at restaurants and at home. I’ve also lost about 20 more pounds and I’m smaller than I have ever been since I was 21 years old! I don’t think this is a coincidence. Here’s why.

Tunisia has a long Mediterranean coastline and its cuisine is a fine example of the Mediterranean diet, rich in fresh fruits and vegetables, whole grains and beans, fish and poultry, nuts and good oils. These foods are high in antioxidants and fiber and nutrient-rich so they are naturally satisfying and healthy.

Tunisians love spicy food, and the national condiment and an ingredient in many dishes is a paste called harissa, made from garlic and smoked hot red peppers.

Some of the highlights of Tunisian food culture help illustrate why the traditional Mediterranean diet is so healthful:

Couscous is one of the most popular meals in North Africa. Couscous appears to be a finely-textured grain but the individual grains are actually made from semolina dough like pasta. I buy wholewheat couscous to increase the fiber and nutrient content. Couscous is frequently served with a stew of vegetables, sometimes with meat, chicken or poultry. Couscous can also be served as a desert steamed with dried fruits, nuts, spices and drizzled with honey.
An abundance of fruits and vegetables are grown in the northern coastal regions of Tunisia, where we live, and they are sold in the vast outdoor and indoor market nearby. Depending on the season, we can buy fresh dates, citrus fruit, apples, pomegranates, nectarines, pears, peaches, plums, strawberries, melons, tomatoes, eggplant, artichokes, green onions, leeks, cabbage (red and green), peppers, fennel, potatoes, sweet potatoes, cauliflower, fresh and cured olives and so much more.
Dried beans, chickpeas, and lentils are sold in bulk. Where we live, the most popular street food is a baguette filled with hot chickpeas, drizzled with olive oil and garnished with olives and tuna, egg or sardines. I had this for breakfast the other day before the gym — my husband and I split one sandwich and I was full for hours.
With such a long Mediterranean coastline, fish is a popular dish. Fresh grilled fish, fresh and canned tuna, octopus and squid all figure prominently.
Delicious Tunisian mint tea is made from green tea, black tea and mint. Full of antioxidants and, when purchased at a cafe, unfortunately sugar. I want to try substituting stevia for sugar.
What do Tunisians eat when they want a snack? Well, along with the deep fried sweets that are popular (we have these for a very occasional treat), a favorite snack option are the freshly roasted nuts and seeds that can be bought in little bags at ubiquitous little Fruits Secs stands.