Description and peculiarities of making couscous. Energy value, composition, useful properties and possible harm when consumed. Culinary uses and introduction to therapeutic diets. Product history.
Couscous or Berber is an ethnic food product of the peoples of North Africa. It is traditionally called cereals, but it is more correct to compare it with pasta, since it is granules that are made by agglomeration (sticking together) of crushed cereal particles. Initially, African millet was used as a raw material, but then they began to subject wheat, corn and rice to special processing. Couscous looks like small balls of the same size - with a diameter of 1-2 mm; color and taste depend on the type of raw material. When eaten raw, the granules crumble in the mouth, leaving a floury flavor.
How is couscous made?
Currently, the couscous granulation process is fully mechanized. Wheat is mainly used as a raw material, less often threshed corn.
Couscous production lines are equipped with automatic units for crushing, washing, drying, humidifying and adhering raw materials. A conveyor is used to feed it from one machine to another.
Uniform deep processing of cereals is ensured by a directed jet of steam. Sifting is carried out in a centrifuge equipped with a special sieve and ventilation device. At the end of the cycle, all grains have the same size and a shiny surface.
Method for preparing couscous
- After crushing the raw material, the coarse flour particles are moistened.
- The granules are formed by adhesion in a jet of steam.
- When sifting, large particles are sent for drying, and small ones for re-processing.
When changing the type of feedstock, all parameters of the installation have to be rebooted. For example, corn kernels are larger, therefore they are subjected to repeated crushing, and rice is harder and more brittle, which means that you have to replace the millstones. Therefore, producers try to specialize in cereals of one type, more often wheat.
If you want to make couscous at home, then it should be borne in mind that this process takes a long time. For example, to make traditional wheat grits, semolina is poured onto a dish, sprinkled with salted cold water from a spray bottle so that it is moistened only slightly, and then rolled for a long time until small dense balls are obtained. Wind through a coarse sieve or through 2 sieves, with cells of different types. Small particles are re-processed or sorted, and large ones are dried, scattered in one layer and constantly turning over.
In Africa, women dry couscous under the sun, and at home you can use the oven by preheating it to 40-45 ° C and opening the door. To make cereals for future use, it takes at least 2 months to dry. However, housewives in hot countries prefer fresh food.
In this case, the recipe for making couscous is slightly different from the traditional one. "Smeed" is used as a raw material. So in the local dialect they call small grains of crushed wheat, resembling semolina, only larger and yellow in color. It is also moistened with slightly salted water, and a little olive oil is added to accelerate adhesion. Roll up small granules, immediately rub them through a coarse sieve to get grains of equal size, dry for 1-3 hours. And small particles are mixed with water and eaten like porridge.
Granules, which are obtained by self-production of cereals, can be of different sizes. In addition, their surface is not as smooth and shiny as those made in production conditions.
Composition and calorie content
The energy value of the product depends on the type of raw material and decreases after cooking.
The calorie content of dry couscous is 376 kcal per 100 g, of which
- Proteins - 12.8 g;
- Fat - 0.6 g;
- Carbohydrates - 72.4 g;
- Dietary fiber - 5 g;
- Water - 8.56 g.
But since the product is not consumed in dry form, it is more advisable to get acquainted with its characteristics after preparation.
The calorie content of couscous after heat treatment is 83.4 kcal per 100 g, of which
- Proteins - 2.1 g;
- Fat - 2.5 g;
- Carbohydrates - 12.7 g;
- Dietary fiber - 0.8 g;
- Water - 82.6 g;
- Ash - 0.1 g.
Vitamins per 100 g
- Retinol - 0.017 mg;
- Beta Carotene - 0.011 mg;
- Vitamin B1, thiamine - 0.027 mg;
- Vitamin B2, riboflavin - 0.016 mg;
- Vitamin B5, pantothenic acid - 0.205 mg;
- Vitamin B6, pyridoxine - 0.018 mg;
- Vitamin B9, folate - 3.268 mcg;
- Vitamin D, calciferol - 0.044 mcg;
- Vitamin E, alpha tocopherol - 0.029 mg;
- Vitamin PP - 0.5761 mg;
- Niacin - 0.001 mg
Macronutrients per 100 g
- Potassium, K - 27.57 mg;
- Calcium, Ca - 7.95 mg;
- Magnesium, Mg - 8.01 mg;
- Sodium, Na - 2.58 mg;
- Sulfur, S - 0.96 mg;
- Phosphorus, P - 28.3 mg;
- Chlorine, Cl - 1.14 mg.
Microelements per 100 g
- Iron, Fe - 0.183 mg;
- Manganese, Mn - 0.1288 mg;
- Copper, Cu - 40.85 μg;
- Fluorine, F - 81.7 μg;
- Zinc, Zn - 0.1356 mg.
Couscous contains 12 essential amino acids with a predominance of leucine and 8 nonessential ones. A small amount of cholesterol - 5.59 mg per 100 g.
If it is necessary to control your own weight and maintain it at the same level, it is advisable to introduce cereals into the diet 2-3 times a week. It should be consumed in the morning, for breakfast or lunch. The recommended portion is 100-150 g.
Useful properties of cereals
Groats not only have a high nutritional value, but also, due to their rich vitamin and mineral composition, have a beneficial effect on the human body.
Why is couscous useful?
- Normalizes the functioning of the nervous system, helps to quickly cope with feelings of anxiety and improves the ability to fall asleep.
- Stabilizes heart contractions, reduces the level of bad cholesterol in the blood.
- Stimulates the synthesis of melanin, prevents the development of early gray hair, slows down aging.
- Increases immunity and suppresses the production of histamine.
- Normalizes the production of progesterone, reduces soreness during the menstrual cycle. The benefits of couscous for pregnant women have been proven by research in official medicine: its regular use suppresses the development of intrauterine anomalies of the neural tube of the fetus.
- Prolongs the life cycle of red blood cells - red blood cells, stops the development of anemia.
- It accelerates peristalsis, has an adsorbing effect, helps the body to cope with intoxication, has a mild diuretic effect, which normalizes the water-electrolyte balance.
- Increases the ability to quickly respond to external stimuli, improves attention.
Persons with a history of diabetes mellitus should consult a doctor when introducing cereals into their diet. Raw couscous has a glycemic index of 45 units, while boiled couscous rises to 65 units. A value of up to 49 units is considered safe.
You can use the product during lactation and use it as the first complementary food for infants.
The high nutritional value of couscous helps to avoid the breakdown of low-calorie diets. Dishes based on cereals quickly saturate, but take a long time to digest, thereby suppressing the feeling of hunger.
Couscous helps to quickly recover from debilitating diseases and does not put additional stress on the digestive system. Groats are introduced into medical nutrition for people with a reduced immune status and athletes in order to accelerate the set of muscle mass.
The beneficial properties of couscous are preserved when properly prepared - short-term heat treatment with steam. With prolonged heating, the vitamin-mineral complex in the composition is destroyed. Long-term storage of ready-made cereals is also not recommended - it is better to eat freshly cooked porridge.
