13 Mar 31 Days of Global Flavors for National Nutrition Month: Day 13
On Day 13 of National Nutrition Month, we are chatting with April Panitz and Christine Randazzo Kirschner of Amenta Nutrition. Check out their recommendations for one of their favorite global flavors.
Berbere
When we think of global flavors, spice definitely comes to mind. One of our favorite spice combinations is berbere, a delicious all-purpose seasoning found in Ethiopian cuisine. It’s a blend of many spices, but typically includes chili, coriander, garlic, ginger, basil, koraima (Ethiopian black cardamom), rue, ajwain, and fenugreek.
Nothing describes culture better than food. Berbere comes from the word ‘barbare’ which means hot or pepper in the Ethiopian state language, Amharic and it was created after receiving new spices from China when the Silk Road existed. The complexity of flavor and fragrances that the spice-blend offers, is why we enjoy cooking with it. Berbere adds warmth and sweetness to dishes and its versatility allows you to add it to almost anything. Plus, it has vitamins, minerals, and anti-inflammatory properties which, as dietitians, of course, we always welcome!
Since it’s so versatile, we use berbere as the main spice in stew-like the traditional Ethiopian dish, Doro Wot (chicken stew – image above). It also works well as a dry rub for many proteins including ribs, chicken or even fish. Lentils are something we cook quite often – berbere as part of a lentil stew is a fabulous, quick weeknight dinner (especially with the quick-cooking red lentils). Lastly, to give fresh, raw vegetables a kick, we add some on top as a finishing touch. We especially like it sprinkled on tomato-cucumber salad.
Doro Wat is a traditional spicy chicken stew that uses berbere as the central ingredient resulting in a fiery bright red color that’s bursting with flavor. One of our favorite meals is ordering a platter that includes this and Ye Misir Wat – spicy split red lentils cooked with onion and garlic in berbere. Accompanying the platter is injera – a sour, fermented, spongy bread that is thicker than a crepe but thinner than a pancake. You use this to pick up the lentils and meat to eat – there is no silverware provided! Besides the incredible flavor offered, as dietitians that focus on digestive disorders, we love injera as a low-FODMAP option!
–April Panitz, MS, RDN, CDN Christine Randazzo Kirschner, MS, RDN, CDN are co-founders of Amenta Nutrition, a nutrition counseling and consulting firm specializing in Digestive Health, Weight Management, and Pediatric Nutrition.
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