Moroccan Stew over Couscous

 

Serves 4 | Easy stovetop version with instant couscous

Ingredients For the Stew

• 1½ Tbsp olive oil

• ½ large onion, chopped

• ½ tsp ground ginger

• ½ tsp black pepper

• ½ tsp turmeric

(or substitute with ½ tsp ras el hanout)

• 1 tsp salt (or to taste)

• Optional meat (choose one):

• 1½ to 2 cups cubed beef or lamb, raw

• 1½ to 2 cups cooked cubed chicken (added at the end only)

• 2 medium carrots, peeled and halved

• 1 medium turnip, peeled and quartered

• 1 cup pumpkin or butternut squash, cubed

• 1 medium potato or sweet potato, peeled and cubed (optional)

• 1 small zucchini, cubed

• ¼ head of cabbage, cut into wedges

• 1 small tomato, peeled and chopped (or ½ cup canned diced tomato)

• ½ cup canned chickpeas, drained and rinsed

• ½ cup raisins

• ½ cup chopped dried apricots

• 4–5 cups water or low-sodium broth

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For the Couscous

• 1½ cups instant couscous

• 1½ cups boiling water or broth

• 1 Tbsp olive oil or butter

• ½ tsp salt

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Instructions

1. Make the Vegetable Stew

If using beef or lamb:

1. Heat oil in a large pot over medium heat.

2. Add the chopped onion and sauté until softened.

3. Stir in beef or lamb along with ginger, black pepper, salt, and turmeric or ras el hanout.

4. Brown the meat for a few minutes, then continue below.

If using chicken:

1. Heat oil in a large pot over medium heat.

2. Add the onion and sauté until soft.

3. Stir in ginger, black pepper, salt, and turmeric or ras el hanout.

(Skip meat here; it will be added later.)

Then (for both versions):

4. Add carrots, turnip, pumpkin, and optional potato/sweet potato. Stir to coat with spices.

5. Add the chopped tomato and enough broth or water to cover. Bring to a boil, then reduce heat and simmer 15 minutes.

6. Add zucchini, cabbage, chickpeas, raisins, and apricots. Simmer another 10–15 minutes until vegetables are tender.

7. If using chicken, gently stir it in during the final 5 minutes to warm without shredding.

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2. Prepare the Instant Couscous

1. In a large bowl, combine couscous, olive oil or butter, and salt.

2. Pour in boiling water or broth. Stir once, cover, and let sit 5 minutes.

3. Fluff with a fork before serving.

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To Serve

• Mound couscous on a large platter.

• Spoon the vegetables and dried fruit over the top.

• Arrange meat on top or around the edges.

• Ladle some broth over the dish or serve it separately.

Survive Sleepless Nights

Didn’t Sleep? Here’s How to Power Through the Day

by John Fisher (assisted by AI)

We’ve all been there—tossing and turning at night only to drag ourselves out of bed with too few hours of rest. While the ideal is seven or more hours of sleep each night, sometimes life doesn’t cooperate. The good news is that there are practical strategies you can use to make it through the day with energy and focus, even after a rough night. Here are some research-backed tips, adapted from Omada.

Start with Light and Movement

The moment you wake up, open the blinds or step outside. Natural daylight helps suppress melatonin, the hormone that makes you feel drowsy, and clears your morning fog. If you can, pair this with a quick stretch or walk to jumpstart circulation and energy.

Use Caffeine Wisely

I don't recommend anything but herbal tea, but for those who drink coffee or black tea, that first cup can be a lifesaver, especially when paired with a balanced breakfast. But moderation is key—limit yourself to one or two cups before noon. Too much caffeine can make you jittery, and drinking it late in the day can keep you from getting the rest you need tonight.

Fuel Your Body with the Right Foods

When you’re sleep-deprived, your body naturally craves sugar and processed foods. Instead, focus on protein-rich meals and snacks to keep your energy steady. Think eggs with avocado, salmon and spinach, or chicken with carrots. These foods will sustain you better than the quick highs—and crashes—that come with sugary snacks.

Simplify Your Day

Sleep loss makes everything feel harder. Review your to-do list and cross off anything non-essential. Cancel or postpone what you can, and if you’re still overwhelmed, ask for help. Conserving your energy for what really matters will make a difference.

Re-Energize Without More Coffee

When the afternoon slump hits, resist the urge to refill your mug. Instead, take a short walk or do some light movement. Exercise—even a little—can give you a natural energy lift without interfering with your sleep cycle.

Take a Power Nap

If you can carve out 30 minutes, a short nap will leave you more alert and can help your immune system bounce back from lost rest. Keep it brief, though—long naps may leave you groggy or affect your ability to sleep later.

Manage Your Reactions

Finally, be mindful of your emotions. A lack of sleep shortens your fuse, making it easy to overreact. When frustration rises, pause and take 5–10 slow, deep breaths. This simple practice can help calm your nerves and give you space to respond thoughtfully instead of impulsively.

Conclusion

One rough night doesn’t have to ruin your day. By being strategic—getting light first thing, eating the right foods, using caffeine in moderation, and carving out time to reset with a nap or short walk—you can stay steady until bedtime. And when you finally do turn in, you’ll be setting yourself up for a better night’s sleep ahead.

Tips from Omada.