Keen on quinoa

Versatile grainlike seed easy to cook, rich in nutrients

Quinoa and Corn Summer Salad With Toasted Almonds
Quinoa and Corn Summer Salad With Toasted Almonds

The Food and Agriculture Organization of the United Nations (FAO) declared that 2013 be recognized as “The International Year of the Quinoa.”

Quin-what?!

Quinoa (pronounced KEEN-wah). If you haven’t heard about this ancient food then be prepared to be awed and amazed. Relatively new on the mainstream culinary scene in the United States, quinoa has been consumed by humans living in the Andean region of Ecuador, Bolivia, Colombia and Peru for thousands of years. The versatile, grain like seed is prepared and consumed much like you would prepare those more common cereal grasses like wheat, oats, barley, rice and rye. Grainlike? Yes, quinoa is not a grain. It’s the seed of the goose foot plant, a relative of the more commonly known vegetables spinach and beets.

The appeal of quinoa is that it is easy to cook, nutrient-rich, naturally gluten-free and has an incredible chameleon-like quality that lends itself beautifully to a wide selection of recipes that are appropriate for any meal of the day. This simple seed is high in protein and a powerhouse of phytonutrients. Research indicates it may help lower cholesterol and is a good source of fiber. In short, quinoa is the overachieving do-gooder of the food kingdom. A one-cup serving contains about 130 calories, 8 grams protein and 5 grams fiber as well as significant amounts of potassium, phosphorus, magnesium, calcium and iron. The best part is quinoa is so tasty you will quickly forget the “good for you” part.

Quinoa most commonly is off-white in color but is also available in red and black varieties. The color seems to have little impact on the flavor, though some cooks claim the red and black varieties have a slightly nuttier flavor. You can find quinoa on your grocery shelves near the rice and couscous or with the natural foods. It is also commonly available in bulk at health food stores.

Commercial processing of quinoa removes most of its saponin, a bitter outer layer that serves as a built-in pest deterrent. However, rinsing just before cooking will help further reduce any bitterness that remains after processing. The easiest way to rinse the tiny seeds is by placing them in a fine-mesh sieve and running cool water over them.

Quinoa is usually cooked by boiling on the stove top much like you would cook rice. To prepare, combine one part quinoa to two parts liquid in a saucepan, bring to a boil. Reduce heat, cover and simmer for 15 minutes. Once cooked, quinoa can be added to a variety of dishes or eaten as you would eat oatmeal for breakfast.

The following recipes show different sides of quinoa. You can also get to know quinoa by simply substituting it in any recipes that would normally call for rice or bulgur.

Quinoa Porridge With Cinnamon Apples 1 cup quinoa, rinsed and drained 2 cups water 1 tablespoon butter 1 to 2 apples, peeled, cored and diced ½ teaspoon salt 1 tablespoon ground cinnamon2 tablespoons maple syrup◊cup sliced almonds 1 ½ cups milk 1 tablespoon half-and-half, or to taste 1 teaspoon vanilla extract Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 15 to 20 minutes.

Melt the butter in a large skillet over medium heat.

Stir in the apple, salt, cinnamon and maple syrup. Add the almonds; cook and stir until the apple is hot and beginning to soften, 2 to 3 minutes. Pour in the milk, half-and-half and vanilla; continue cooking until heated through. Stir in the hot quinoa, and cook a few minutes before serving.

Makes about 4 servings.

Recipe adapted from allrecipes.com

These are a tasty and nutritious alternative to traditional pizza bites. Made in a mini-muffin tin, these quiche-like pizza bites make a delicious, high protein snack or appetizer. For a vegetarian version, substitute ½ cup sun-dried tomatoes for the pepperoni.

Quinoa Pizza Bites 1 cup water ½ cup quinoa, rinsed and drained ¾ teaspoon salt, divided use 2 eggs ¼ cup finely diced onion 1 cup shredded mozzarella cheese 2 cloves garlic, minced ½ cup fresh basil leaves,

chopped 1 cup chopped sliced

pepperoni 1 teaspoon pizza sauce or

marinara 1 teaspoon crushed red pepper

flakes, optional Marinara sauce, for serving

In a small saucepan add water, quinoa and ¼ teaspoon of the salt. Bring to a boil.

Cover, reduce heat and simmer 20 minutes or until all the water has been absorbed.

Heat oven to 350 degrees.

Lightly grease a mini-muffin tin.

In a medium bowl, combine the cooked quinoa, the eggs, onion, mozzarella cheese, garlic, basil, pepperoni, pizza sauce, the remaining salt and red pepper flakes and mix well.

Fill each muffin cup with a heaping teaspoon of the mixture. Gently pat the mixture down to compact. Bake 15 to 20 minutes or until bites are golden brown. Cool in pans on a wire rack for 3 minutes before serving.

Serve with marinara sauce for dipping.

Makes about 36 bites.

Recipe adapted from thewaytohisheartblog.com

This makes a nutrient-packed side dish for dinner or Sunday potluck.

Spinach and Cheese Quinoa Casserole 1 tablespoon vegetable oil 1 red bell pepper, chopped 3 green onions, chopped 5 ounces frozen spinach,

thawed and drained 1 teaspoon minced garlic 1 ½ cups quinoa, rinsed and

drained 3 cups chicken broth ½ teaspoon salt ¾ teaspoon dry mustard ½ teaspoon black pepper 1 cup milk 2 cups grated cheddar cheese 1 cup panko bread crumbs ½ cup grated mozzarella

cheese Heat oven to 375 degrees.

Coat a 9-by-13-inch casserole dish with vegetable oil.

In a large pot, heat vegetable oil over medium heat. Add the chopped bell pepper, green onions and spinach and cook, stirring occasionally, until pepper begins to soften. Add garlic and cook 30 seconds more. Add the quinoa, chicken broth, salt, dry mustard and pepper. Bring to a boil, cover and reduce heat to a simmer.

Cook 15 to 20 minutes or until all of the liquid has been absorbed. Stir.

Stir in milk and cheddar cheese and mix well. Transfer mixture to prepared casserole dish.

In a small bowl, combine the panko and the mozzarella cheese. Sprinkle on top of casserole. Bake until heated through and golden brown, about 30 minutes. Let stand 10 minutes before serving.

Makes 6 to 8 servings.

Recipe adapted from eatliverun.com

Quinoa and Corn Summer Salad With Slivered, Toasted Almonds ¼ cup lemon juice 1 teaspoon ground cumin 1 teaspoon chili powder ½ teaspoon minced garlic ½ cup olive oil 1 ½ cups quinoa, rinsed and

drained Sea salt 1 (11-ounce) can whole kernel

corn, drained 3 mini bell peppers (yellow,

red and orange), sliced 1 large cucumber, peeled,

seeded and diced 3 green onions, thinly sliced 1 jalapeno pepper, seeded and

diced, optional ¼ cup roughly chopped fresh

cilantro leaves Several large red-leaf lettuce

leaves, optional 1 package cherry tomatoes,

halved 1 ripe avocado, peeled, pitted

and sliced thin ¼ cup slivered almonds,

toasted 1 lime, cut into wedges

In a small bowl, whisk together lemon juice, cumin, chili powder, garlic, oil and salt to taste. Set aside.

In small saucepan combine the quinoa, a generous pinch of salt and 2 ¾ cups water and bring to a boil. Reduce to a simmer, cover and cook until water is fully absorbed, 15 to 20 minutes. Turn off heat and stir in corn. Let stand, uncovered, until mixture has cooled to room temperature.

Combine cooled quinoa and corn mixture with the bell peppers, cucumber, green onions, jalapeno and cilantro in a large bowl. Add dressing and mix gently.

If desired, arrange the lettuce leaves in a circle lining a serving platter, allow the curly tops to overhang the platter rim for decoration. Mound the quinoa mixture in the center. Top the mixture with the tomatoes and avocado.

Sprinkle almonds over salad.

Serve immediately with lime wedges.

Makes 4 generous servings.

Recipe adapted from wholeliving.com

Food, Pages 31 on 05/01/2013

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