Incredible Quinoa: Recipe Two

     If you've already read the previous post, "Incredible Quinoa: Recipe One," then you are well versed on the history and health benefits of our star super food, quinoa. For those of you who may have missed it, what you need to know is that this is a fantastic gluten-free grain that has a wide range of uses. From breakfast where it can substitute oatmeal and cream of wheat to holiday dinner, where (as we see with this recipe) it provides a nice alternative to bread stuffing which is not only dangerous for Celiacs, but also loaded with fats and carbs that can pack on the pounds for any of us.

     Before we move on to the Cranberry & Currant Quinoa, let me mention that the only trick to cooking with quinoa is that IT MUST BE WELL RINSED BEFORE COOKING! The best method is to allow the quinoa to soak in a colander for about 15 minutes and then give it a good rinse under cool water and drain off the excess liquid. This is critical in eliminating the soapy, bitter taste that comes from the grain's natural coating of saponin.* The soaking can be done while you prepare the other ingredients for this recipe and it will help to make your end result a delightful dish full of all your favorite holiday flavors.

FESTIVE FLAVORS FOR THE SEASON

CRANBERRY & CURRANT QUINOA

• 2 tsp extra virgin olive oil
• 1 small red onion, chopped
• 2 stalks celery, chopped
• 1/2 cup uncooked quinoa*
• 1 and 1/2 cups vegetable stock
• 1/3 cup dried cranberries
• 1/4 cup currants or golden raisins
• 1 Tbsp dried tarragon (or 3 Tbsp fresh tarragon, chopped)
• course salt & freshly ground pepper
• 1 firm baking apple (such as Braeburn or Granny Smith), cored and diced to 1/4 inch pieces
• 3 scallions, thinly sliced
• 1/2 cup slivered almonds or coarsely chopped walnuts, toasted (optional)

     Heat the oil in a large saucepan, over medium heat. Add the onions and celery and saute until tender, about 5-6 minutes, stirring frequently. 

     Add quinoa, stock, cranberries, currants and tarragon. Raise the heat to high and bring to a gently boil. Reduce heat to low, cover and simmer until liquid is absorbed and quinoa has sprouted a curly "germ," about 20 minutes.  Season to taste with salt and pepper.

     Stir in apple pieces, scallion greens and if using, toasted nuts.

     Yields 6-8 servings. 

     Reheats well and will store, refrigerated, for up to 5 days.

     Gluten-free, Vegan & YUMMY!!  Can be made nut-free. 

     This dish makes a great accompaniment to grilled tempeh or chicken, with a nice green salad to round out the meal. It also makes a perfect light lunch on its own!

Alter Eco Fair Trade Quinoa

 *Most quinoa will require the extra soaking time and a very thorough rinsing in order to eliminate the unpleasant bitter taste that comes from naturally occurring phytic acid. However, I have found that AlterEco brand quinoa can be enjoyed after rinsing only, no need to take the extra time to soak! They are also a fair trade company, which is even more reason to buy their product.

Incredible Quinoa: Recipe One

     Quinoa, pronounced (KEEN-wah), is an ancient "grain" that was harvested as a staple crop of the Incan civilization over 5000 years ago. They referred to it as "the mother grain," because it was known to them to treat many ailments and provide great health benefits. Fast forward to today and we are seeing a resurgence in the popularity of this long-forgotten super food. Although it is not technically a grain at all, but rather a seed, it is most commonly considered a grain because of its texture and culinary characteristics. Many nutritionists place quinoa amongst the most healthy foods on Earth, siting its immense nutritional value, high fiber, low calories and, most impressively, the fact that it is a complete protein offering all 9 essential amino acids. Cooks love quinoa for its nutty flavor and adaptability for use in a wide variety of recipes from hot soups to summer salads. I love quinoa because its gluten-free, quick to cook and serves as a great substitute for pasta dishes, bread stuffing or even rice, which gets to be an overplayed side dish. Quinoa is readily available in most any supermarket and can be cooked by just about anyone who can turn on a stove. The only trick you need to know is this: ALWAYS TAKE THE TIME TO THOROUGHLY RINSE BEFORE COOKING!! The tiny seeds have a natural coating of saponin  that causes it to be very bitter. A short soak and a good rinse under running water will eliminate the taste completely.
     In addition to quinoa, which itself is an excellent source of magnesium, today's recipe has delicious wilted spinach that also provides a healthy dose of this important mineral. I actually sought out this dish in an effort to increase my daily intake of magnesium which had been recommended by my naturopath as a possible remedy for frequent migraine headaches. By incorporating a few servings of quinoa and 4 to 5 servings of leafy green vegetables each week, I have increased my magnesium levels and decreased the number of painful headaches I am having. This Warm Quinoa Salad with Spinach provides a full serving of each and cooks up fast, tastes fresh and fills the belly, making it a great option for a weeknight meal.  I hope you'll enjoy every bite and feel happy knowing that you're giving your body just what it needs to stay healthy and strong.

A Perfect Weeknight Dinner

Warm Quinoa Salad with Spinach

• 1 cup quinoa*
• 1 and 1/2 cups water or low-sodium vegetable broth
• 1/3 cup dried cranberries (optional)
• 1/2 c red wine vinegar, plus additional for serving
• 2/3 c olive oil. plus additional for serving
• kosher salt and fresh ground pepper
• 1 lb fresh shiitake mushrooms, sliced
• 12 oz fresh baby spinach
• 8 oz goat's milk feta cheese, crumbled **
• 1/2 c sliced almonds, lightly toasted **

     
     Begin by soaking quinoa in warm water for 15 minutes and rinsing thoroughly under running water.* Drain and place in a medium saucepan over high heat. Add water or broth, 1 teaspoon salt and cranberries (if using). Stir gently and bring to a boil; reduce the heat to medium-low, cover, and let simmer 15-20 minutes, until liquid is absorbed. A small, curly "germ" will be visible on the quinoa seeds when it is cooked. Fluff the cooked quinoa gently with a fork.


     As the quinoa cooks, combine the vinegar, oil, 1 teaspoon salt and 1/4 teaspoon pepper in a medium sized bowl. Whisk gently to combine dressing. Add the mushrooms and toss to coat them. 


     Heat a large skillet over high heat. Add the mushrooms and dressing to the skillet and saute, stirring occasionally, for about 20 minutes. The mushrooms will darken and the dressing will reduce until the pan is almost dry. Some remaining liquid is okay.

     Transfer the quinoa, mushrooms and any remaining dressing to a large bowl. Taste and season with salt and pepper, if needed. Add the spinach and gently toss to combine. The warmth of the quinoa will slightly wilt the spinach leaves. Portion salad onto 4-6 serving plates, top with crumbled feta and toasted almonds. Drizzle lightly with additional olive oil and vinegar if you feel the salad needs more dressing. Serve warm as an entree or side dish.

     Yields 4 entree or 6 side dish servings.
     Gluten-free.  Can be made nut-free and vegan by eliminating cheese or nut toppings.

Alter Eco Fair Trade Quinoa

 *Most quinoa will require the extra soaking time and a very thorough rinsing in order to eliminate the unpleasant bitter taste that comes from naturally occurring phytic acid. However, I have found that AlterEco brand quinoa can be enjoyed after rinsing only, no need to take the extra time to soak! They are also a fair trade company, which is even more reason to buy their product.

**Be sure to leave these ingredients out if you desire either a vegan or nut-free dish. The recipe is just as delicious with the elimination of either one or both! If you are serving people with varying dietary requirements, these additions can also be served separately and added at the table.

Get Your Greens With A Sensational African Stew

     "Eat your greens." This is good advice that most of us have heard from our moms and our doctors, but how many of us actually do this? It is generally suggested that leafy greens such as spinach, kale, collard greens and chard be eaten at least 4 times a week. Some survey data has suggested that most American adults include these nutrient-rich veggies only ONCE a week. The amount of greens being eaten by children is, not surprisingly, even less. My theory is that many of us were turned off by these foods early in life when we were forced to take a soggy scoop of overcooked spinach slop along with the greasy grilled cheese that made up our cafeteria lunch at school. But please, don't punish an innocent vegetable just because it was manhandled by the lunch lady! When prepared properly, most any leafy green veggie will taste as wonderful as it looks. Plus, they really are powerhouses when it comes to health benefits.
     The star of this African Peanut Stew is kale, although you can opt for baby spinach if you're just not into the heartier, peppery kale leaves. Either way, the greens in this soup will provide cancer fighting antioxidents, immune boosting Vitamin C, bone strengthening calcium and lutein to protect your eyes. As if that wasn't enough, because of the low glycemic index and high fiber, these leafy greens can help control or reduce weight! A supporting cast of grains and legumes makes this a hearty stew that makes a meal all by itself. For those looking to up the intake of healthy foods for their kids, the unusual (but delicious) addition of peanut butter will go a long way in winning over the little ones. Its even tasty as a pureed soup if you are struggling with a child's aversions to food texture. If peanuts are a concern, the stew will work just as well with a simple substitution of SunButter or another acceptable nut butter.  So even if you feel convinced that you'd never get the family eating spinach and kale, give this recipe a try. I believe its up for the challenge!!

African Peanut Stew

• 1 onion, finely choped
• 2 tsp minced garlic
• 1/8 tsp cayenne pepper (or to taste)
• 2 cans (15oz) low-sodium vegetable broth
• 1 large sweet potato, peeled and cut into 1/2" dice
• 1/2 (15oz) can chickpeas, rinsed and drained
• 1/2 cup long grain brown rice
• 1/4 cup natural peanut butter*
• 2 cups chopped kale leaves, or baby spinach
• juice of 1 lemon
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• salt
• Tabasco sauce to taste (optional)
• chopped parsley and dry roasted peanuts (for garnish)*
• lemon wedges (for serving)

     Begin by heating a large saucepan over medium heat. Saute the onion, garlic and cayenne pepper in a small amount of vegetable broth, just until onion is soft, about 5 minutes.

     Add the remaining stock, sweet potato, chickpeas and rice. Bring this to a boil, cover, reduce heat and simmer until the rice and sweet potatoes are tender, about 40 minutes. Add up to 1/3 cup of water if too much liquid has been absorbed. The stew should be hearty with a gravy-like broth.

     Once the stew has simmered, combine 1/2 cup liquid from the stew pot with the peanut butter in a small bowl and stir until it is smooth. Add this mixture to the stew, along with the kale (or spinach). Continue cooking for 3-5 minutes.

     Stir in the lemon juice and soy sauce. Season to taste with salt and Tabasco. Serve warm, topped with chopped peanuts and parsley, as well as a lemon wedge.

     Yields 4 servings.
     Gluten-free, vegan, comforting and delicious.

     *If you need to avoid peanuts, substitute an equal amount of an acceptable nut butter or SunButter, which is free of peanuts and tree nuts. Also, be sure to skip the chopped peanut garnish!