Baharat Middle Eastern Spice Blend

By Ashley Jean March 18, 2023 35 mins read 119 Views

We would travel a bit west from Iran to continue our food adventure, and we would end up in Iraq. Two of my roommates and friends from UT Austin when I was a student were Middle Eastern. Sabah was a native Iraqi, and Farouk was a Syrian-born man. His mother was French and his father was Syrian, so he could speak French fluently. Farouk and me were in the same French literature class. Both of them often spoke about the delicious foods they ate in their home countries and claimed that the rice from their respective countries was the best. I have never tried rice from either of these countries, and I can't imagine rice that is better than the one we had in Iran.

After our discussions about food, I was intrigued to read a Middle Eastern cookbook on Baharat Spice. It was only after I got married that I began to think about it again. Baharat is very common in all Middle Eastern countries along the Mediterranian, including Turkey, Syria Lebanon, Israel and Jordan. It is possible that they used it as well, although I do not recall seeing it in Iran. The spice mixture can vary from one country to another, as well as from one kitchen to the next. It can also be used in recipes that include dried mint and hot red pepper pepper. This spice mix is a favorite of my husband's.

Dad, a teacher at Ft. Leavenworth in Kansas, was asked to sponsor a visiting Iraqi soldier stationed there for six weeks. This was a few years after we had returned from our tour of Iran. To make a newcomer feel at home on the military base/post, in the city and in America, it is a way to sponsor them. Dad's experiences with Iranian officers has given him the opportunity to do this.

To cut a long story, this Iraqi officer visited our home several times before returning to Iraq. He requested that my mother prepare a traditional Iraqi meal for him. It was simply delicious! He was very impressed that my mother had 200 lb. of Iranian rice. It was something we had brought back with us from Iran. He was amazed that she knew how to cook it traditional, creating that delicious crusty brown layer at the bottom of the pot. This is what Middle Eastern dinner tables love.

He was also impressed that she had all the necessary spices to prepare his special meal. Mom is a veteran recipe collector and kept track of everything he threw into the pot the next day to make sure she didn't forget. Unfortunately, it is not in her recipe collection. I'd post it for you.

This spice mix is great for grilled fish, regional seafood dishes, and most lamb recipes. It's also great for beef kebab.

INGREDIENTS:

2 T. black peppercorns

1 whole nutmeg, grated

1 tsp. turmeric

2 T. paprika

1 tsp. Allspice

1 T. cumin seed

1 T. coriander seed

1 stick cinnamon, 3 inches long (yields 1 teaspoon). ground)

1 tsp. 1 tsp.

DIRECTIONS Break the cinnamon stick into small pieces and place in a spice grinder. Blend until it is finely ground. Blend in all the spices. You may need to grind the spices in batches depending on how big your grinder is. Once you have mixed them, stir in the bowl. Store spice mixture in an airtight jar.

NUTRITIONAL INFORMATION: Makes approximately 1/2 cup (8 T.) spice mixture. Each tsp. contains:

6 calories, 0.26 g fat, 1.25 g carbs, 0.6 g fiber, 0.65 g NET CARBS, 0.24 g protein, 0 mg sodium

By: Peggy
Title: Baharat Middle Eastern Spice Blend
Sourced From: buttoni.wordpress.com/2023/03/18/baharat-middle-eastern-spice-blend/
Published Date: Sat, 18 Mar 2023 13:47:20 +0000

Frequently Asked Questions

Can you eat rice on keto?

Hesitating? You aren't sure if or how rice can be incorporated into a ketogenic lifestyle. It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice is a carbohydrate based on grains that provides a high amount of energy per serving. If you are trying to limit calories or reduce carbs, it is best not to eat large quantities of wild or white rice. Certain varieties, such as broccoli rice and cauliflower, are low in carbs but still provide vital nutrients like vitamin C and fibre.

Cauliflower can be used to replace rice in ketosis. It has 3g of net carbs per 1-cup portion. That said, even with this readily available substitution, there are other helpful tips to know before incorporating it into your meals: use a small amount carefully portioned out (or pre-measured) and put aside for your meal; check the packaging for any added ingredients (such as salt) as these might affect net carbs; bake instead of fry for further calorie reduction; add flavorful toppings with healthy fats such as avocado, and finally ensure enough hydration throughout the day to reduce potential bloating from any additional starches you receive from your meal containing rice.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. If you are wondering whether you should eat rice while on keto, here is the answer. Choose the right variety of rice, but limit how many you eat with each meal. Avoid adding any additional ingredients that may negate the natural nutritious benefits of this delicious grain.

What happens when you cheat keto?

Cheating on the Keto diet can lead to unwanted side effects. You can quickly increase your blood sugar levels by suddenly eating starchy carbohydrates. Because your cells must use water to get back to their homeostasis, this can lead to dehydration. Because of the lack essential minerals sodium and potassium, electrolyte imbalances can also occur.

On top of these issues, it's common for those who "cheat" on the keto diet to experience digestive discomfort such as constipation or diarrhea due to their high-carb intake. Although these symptoms are temporary, they can be very uncomfortable and disruptive. Cheat meals can also lead to intense cravings that cause people to feel deprived and then binge on high-carb food, which can be dangerous for those who are following the keto diet.

You should remember that cheat meals and snacks won't ruin weeks or months of progress on keto. As long as you adhere to your net carb limits, there will be consequences if you stray from your meal plan for extended periods.

Can you eat fruits on keto?

Curious about whether you can eat fruit on a keto diet? Yes, but be careful.

It is important to reduce carbohydrate intake to maintain ketosis and to burn fat. But some fruits can be included in a healthy, balanced keto diet.

Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. Different fruits have different amounts of carbs. For example, avocados are relatively low in carbohydrates, while bananas have significantly more carbs.

You can find sugar in fruits. Your body converts it into glucose to make energy. When you're trying to achieve nutritional ketisis, too much sugar can cause high blood sugar levels and lead to rapid weight loss. It's important that you pay attention to the portion sizes of sugary items and not overdo it.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

Remember that fresh fruits are generally healthier than sugary treats when you're weighing whether or not the keto diet is right for your needs. But, only one portion at a given time.

What amount of fat should you eat?

When following a ketogenic diet, it is important to ensure that you get enough essential fatty acids. You should eat healthy fats rich foods like avocados and salmon. You should also make sure you include other fat sources in your diet like butter, olive oil and coconut oil. These fats are good for your health, as they provide many benefits including improved cognitive function and digestion, as well as a stronger immune system. It is best to consume between 25-35% to 25% of your calories from fat.

It is important to keep in mind that ketogenic means you must be careful about the fats you are consuming. Saturated and trans fats should be avoided as much as possible, as they can increase your risk for heart disease and other chronic illnesses. Instead, focus your efforts on incorporating healthy fats like olive oil, avocados (nuts), and fattyfish into your daily diet. By doing so, you will get all the essential fat acids and other nutrients your body requires to stay energized and healthy.

It is important to eat the right fats and be aware of how much. Exercising too many fats can cause weight gain. Too little fat can cause fatigue, and other health problems. Finding a balance that works for you and your lifestyle is key. An app or food journal can be used to keep track of your daily fat intake. This will help you keep track of your daily intake and ensure that you receive the right amount essential fatty acids.

The ketogenic diet is not meant to be a quick weight loss solution. Although the ketogenic diet can help you lose some weight, it should not be used as a quick fix for your long-term health. You must eat a healthy balanced diet and ensure that you get all of the essential nutrients. Eating too much fat or not enough carbohydrates can lead to nutrient deficiencies and other health issues. If you're considering a ketogenic lifestyle, you should consult your doctor first.

What happens during the first week with keto?

Do your research before you begin a ketogenic lifestyle. It's important to learn about the best foods and how many carbs can you eat daily. Learning which foods help create the right balance of macronutrients is also important.

Once you have the basics down, it's time for you to begin creating meals to support your new lifestyle. Consuming whole, unprocessed foods will speed up your body's adaptation to this new way of living. The simple addition of more healthy fats and protein to each meal can help you curb your cravings while improving energy levels.

The next step is to master proper portion control and manage meal timings while following the ketogenic diet. This will enable your body into a state called ketosis, where it starts burning fat instead sugar for energy. This can be done by tracking macros or consulting with a nutritionist who may offer one-on-one advice.

Newcomers should take their time transitioning to the keto diet. This will allow their bodies to adjust before they go full throttle. When starting this journey, it is important to get enough sleep and keep hydrated. This journey should take at least three weeks before you decide whether it is for you. Everybody reacts differently so be patient and give your body some time.

Statistics

But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

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How To

Common Mistakes to Avoid when on a Ketogenic Diet

It is crucial to follow the ketogenic diet properly if you want to be successful. There are still many mistakes people make when starting their ketogenic journey. They can have a devastating impact on their progress.

It is important to pay attention to what you eat and how much. Bad carb choices and eating too much fat can lead to weight gain. It is important to keep track of your daily intake of carbohydrates, protein, and fat for each meal.

Hidden carbs can be a real problem if you happen to ingest them. Hidden carbs can also be found in parmesan cheese, processed meats, or other seemingly innocent foods. Also, be wary when eating out, as restaurant meals often exceed recommended carb limits due to added sauces or starches like rice or potatoes.

It can be a problem to stick to a ketogenic diet if you do not drink enough water. During ketosis the body needs lots of fluids, especially during the induction phase. It also has to adjust to fasting. Forgetting this simple rule could lead to negative side effects, including headaches, fatigue, and muscle cramps - easily avoided by simply staying hydrated!

Finally, don't expect miracles overnight! It will take time for your body to adjust to burning fats rather than glucose. So be patient as you join the "keto community". To stay motivated, keep track and appreciate the fact that it may take some time.