Morocco's distinctive cuisine, with its colourful mixture of fruit, meat and spices, has long been a favourite of discerning eaters - but unfortunately so many of its exotic dishes can be laden with calories.

Now nutritionist and food writer Nada Saleh has come to the rescue of those who, for the sake of their waistline, have limited their passion for Moroccan feasts.

She's carefully removed the guilt and left all of the pleasure of those North African treats in her new book, Fresh Moroccan. It's a delicious collection of healthy recipes that are low in fat and salt.

Warming, nourishing and full of flavour they could be the perfect antidote to cold, February days.

Nada says: "Moroccan food is not only delicious but has many health-giving properties.

"For instance, onions and garlic help prevent blood clots and high blood pressure. Chicken, almonds and dairy produce are a good source of protein and of tryptophan, a natural remedy for insomnia.

"Herbs such as coriander, parsley, mint and thyme keep the circulation flowing, detoxify the body and aid digestion."

Wholesome

Foods commonly used in Morocco include wholesome ingredients such as chickpeas, couscous, pulses, nuts, aubergines, olives, artichokes and the ubiquitous spices.

During her extensive travels through the country Nada has collected dishes high in nutritional value, but low in saturated fats such as butter.

"Moroccan food delivers a substantial variety of dishes with intriguing mixtures of ingredients, with plenty of flavour and an abundance of nutrients to satisfy bodily needs," she says.

The key to good health, she believes, is "balance, moderation and positive thinking, and nutritious food" - and even the most weight-aware can take comfort from the breakdown of nutrients she details for each of the 80 recipes.

All are straightforward and not time-consuming to prepare. One of her favourites is Kefta with Aromatic Herbs, using the Moroccan speciality, lamb.

She suggest you either eat it on skewers, or simmer it for five minutes with her recipe for Aromatic Tomato Sauce.



KEFTA WITH AROMATIC HERBS

(serves 4)
65g (2 1/2oz) onion

65g (2 1/2oz) parsley

65g (2 1/2oz) coriander leaves

1tsp ground cumin

1tsp paprika

1/4 heaped tsp cayenne pepper

1tsp salt

500g (1lb) lean minced lamb



Put all the ingredients except the meat in a food processor and whiz briefly. Add the meat and whiz again until mixed. Alternatively, grate the onion, chop the parsley and coriander finely, and mix with the other ingredients.

Divide into 18-24 pieces and roll each into a ball. Mould each ball around a skewer, pressing the meat gently yet firmly into a sausage shape.

Place under a preheated hot grill and cook for three to five minutes on each side until browned.

AROMATIC TOMATO SAUCE

(serves 6)
1.2kg (2 1/4lb) tomatoes, skinned, deseeded and chopped

1tsp salt

1/2tsp saffron threads

125g (4oz) onions, grated

1 1/2tbsp extra virgin olive oil

1/4tsp black pepper

1/4-1/2tsp cayenne pepper

handful of finely chopped parsley or coriander leaves

Stir the tomatoes, salt, saffron, onions and oil together in a pan and simmer until thickened to a medium-thick consistency.

Sprinkle with the pepper, cayenne and parsley or coriander and simmer for a further one to two minutes.

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Nutrition conscious Gwyneth Paltrow has relaxed her rules about her macrobiotic diet since moving back to the UK.

She's developed a taste for curry and even become a fan of British beer, although she finds it's served too warm for her taste. Gwyneth admits: "When you live somewhere, you do start to absorb all aspects of the culture."

Her husband, musician Chris Martin remains strict about his diet and confines himself to seafood and vegetables.

LIQUID NEWS

A rich wine with a smooth, rounded finish is the ideal pairing for that Moroccan lamb dish. Campo Viejo Reserva would be a good choice with its subtle spicy flavours, and lingering velvety aftertaste.

It costs around é7.99 from Asda, Tesco, Sainsbury's, Oddbins, Threshers & CostcoCampo wine.

Lovers of a gin & tonic could broaden their repertoire by trying Gin Xoriguer. It's reputed to have been a favourite of Lord Nelson, and uses a secret Spanish family recipe using wine alcohol rather than grain alcohol.

It can only be distilled on the island of Menorca and tastes delicious when drunk as the local islanders do, with fresh lemon juice.

It comes in a great green glass-handled bottle and costs é15.99, available from Waitrose.

Mint tea is Morocco's favourite national drink, but equally popular is Green tea according to Nada Saleh, author of Fresh Moroccan.

She recommends it because it raises the metabolism, keeps fat burning and has substances that may prevent the growth of cancer cells.

To make a cup place 3/4-1tsp of green tea leaves (or to your liking, whether strong or weak) in a cup. Boil the water but wait three minutes before pouring over leaves.

Once water is added infuse the leaves for one to five minutes. To add more fragrance put a few fresh mint leaves, or any other herbs and spices such as saffron, orange tree blossoms, cloves or absinthe (wormwood) into the cup.

The tea is best drunk without adding sugar.

Fresh Moroccan by Nada Saleh is published by Hamlyn, priced é16.99. Out now.

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