Cooking for Pleasure

This week we are getting a little philosophical on you - but don't worry - we'll have more great recipes later this week! Even though I love to cook, and have been doing so for many years, sometimes I get so tired and caught up in the day-to-day routine, that I forget how much I love it. This article reminds me (and hopefully you) how pleasurable cooking can be, whether it's for your family, you and your spouse, or just for yourself (that's right - even singles can enjoy cooking - I know I do!).

Image via WikipediaFar too often we get caught up in the necessity of cooking in order to eat, and forget the absolute joy that can be found through the act of cooking. Of course this isn't limited to stovetop cooking. There are many men and women around the world who find baking to be an extremely pleasurable pastime in addition to traditional stovetop cooking or even barbecuing on a grill. The main distinction occurs in how you perceive your cooking projects.

How Do Your View Cooking?

While this question is asked somewhat rhetorically, it is a question you should ask yourself, and consider the answer. Do you view cooking as a chore or duty or do you view it as a project? There is something much more exciting about embarking on a new project than getting around to a loathsome chore. If you do view cooking as a chore the more important question might be why?

Some common reasons that people dislike cooking include the following: lack of skill, lack of confidence, boredom, or you could simply dislike the inevitable clean up far more than you enjoy the process of cooking. For each of these, there are solutions if you are willing to make the effort.

A lack of skill when it comes to cooking can be easily corrected in most cases by taking a few cooking classes. Classes are offered for varying degrees of skill sets and are meant to help you develop your cooking talents while teaching you the basics of meal planning and preparation. You can increase your skills by taking more classes down the road.

While a lack of confidence is a little more difficult to address, having a few 'dinner parties' in which your guests can compliment your culinary talents can often solve this particular dilemma. The key in this process is to plan your menu carefully and remain well within your comfort zone. You will be amazed at the wonderfully rich and delicious meals that can be prepared with very little effort if you are willing to sift through the recipe books in order to find them. (And of course keep an eye on this blog, and our Cooking  From Scratch web page for fun recipes and more great cooking resources!)

Image via WikipediaBoredom in the kitchen is perhaps one of the easiest problems to fix there is. The solution is exceedingly simple: find a challenge. Try cooking Thai or Indian cuisine. Try more difficult recipes. Try making only meals from scratch (our preference!) or simply try broadening your use of spices and seasonings. There are many things you can do in order to bring some excitement back into your kitchen. You may even discover hidden talents and tastes in the process.

There will always be clean up. My suggestion is to make a deal with either your partner or your children and they can draw straws over who cleans up. Of course if this won't work in your family, you could always turn over a new leaf and clean as you go whenever possible. This is what I usually do, and in fact, by the time the meal is ready, I typically only have my eating dishes and utensils, and a cooking pot or two to clean after dinner and putting away leftovers. This makes the clean up process after dinner so much simpler to handle that it is well worth a few extra minutes during meal prep.

Cooking for pleasure is really the most satisfying and fun way to cook. If you have difficulties when it comes to finding the enjoyment and entertainment value of cooking, perhaps it's time you bring some fun back into your kitchen. If you're barbecuing, put on some Jimmy Buffet and dance around your kitchen. If you're cooking Italian find some nice Italian music to set the mood, and grab a glass of red wine to sip during the process. Bring the fun back into your kitchen and you will find that cooking is a pleasure rather than a chore!

To see why I love cooking from scratch so much, visit http://www.newholisticliving.com/cookingfromscratch.html.

Recipe - Dixie Meets Italy Collard Greens

This simple and delicious dish combines the hearty comfort of Southern "soul food" cooking with the flavors of Italy, creating a truly "down-home" dish that will bring the whole family to the table. If you are looking for a hearty meatless meal, serve this with fresh bread and a big salad and you're all set.

Dig in!

Dixie Meets Italy Collard Greens
(Makes 4 servings.)

Image by SanFranAnnie via FlickrIngredients:

1/2 pound collard greens
1 tsp olive oil
1 cup rough chopped celery
3/4 cup rough chopped onion
2 cloves garlic, minced
1 can (14 oz size) stewed tomatoes, undrained
2 tsp Italian seasoning (may substitute a mixture of equal parts oregano OR basil, and marjoram, rosemary, and thyme)
1 can (15 oz size) cannellini beans (may substitute navy or Great Northern), rinsed and drained

Directions:

1. Sort and trim the collard greens to remove any browned parts and tough stems; wash thoroughly by soaking in cold fresh water, then rinsing under running water; drain, then coarsely chop and allow to drain in colander.
2. In a large soup pot over medium heat, put the celery and cook for 3 minutes, add onion and cook for another 3 minutes, then add garlic and cook for 1 minute, stirring constantly.
3. Add the prepared collard greens to the pot, stir, then add the stewed tomatoes with their juice and the seasoning; cook stirring to combine just until the collard greens wilt. Reduce heat to low, cover the pot and simmer slowly for 15 minutes.
4. Add beans, stir, cover the pot and simmer slowly for 5 more minutes.
5. Serve alongside your main meat dish or as a meal on its own with good crusty bread to sop up the juice.

 

More Collard Greens Recipes:

• 5 Fresh Takes on Collard Greens (thekitchn.com)
• Stir-fried Collard Greens (appetiteforchina.com)
• Get Fresh With Collard Greens from City Farm (urbancycles.resourcecenterchicago.org)
• Collards, tomato and garlic (whatsonmyplatetonight.wordpress.com)

Recipe - Mediterranean Collards

Here is a tasty way to cook these sweet fall greens, with a bit of a unique flavor twist. If you're swamped with collards, either from your own garden or your CSA share, and you're tired of all the "regular" collard dishes, this is a great way to mix things up a little.

Mediterranean Collards
(Serves 6 people as a side dish.)

Image by sweetbeetandgreenbean via FlickrIngredients:
1 lb. collard greens, trimmed, rinsed, rough chopped
2 cups water
1 Tbsp olive oil
1 small yellow onion, diced
8 cloves garlic, minced
1 Tbsp olive oil
1 green bell pepper, diced
1 Tbsp fresh lemon juice
1 tsp salt
1/2 tsp ground turmeric
1/2 tsp paprika
1/2 tsp ground allspice
2 Tbsp minced fresh ginger root

Directions:

1. Put prepared collard greens in a large pot with the 2 cups of water over medium-high heat and bring to a boil; immediately reduce heat to low, cover and simmer for about 15 to 20 minutes or until collards are tender. Drain over a bowl, reserving the cooking water; set aside both the collards and the drained water.
2. In same large pot, put the olive oil and onions over medium heat and cook until onions become clear and just start to brown, then stir in the garlic and cook for 1 minute. 
3. Throw in the collards, and another 1 tablespoon of olive oil and the reserved cooking water and cook over medium heat (uncovered) until the cooking liquid almost disappears entirely, about 10 to 12 minutes should do it.
4. Put the diced green bell pepper in the pot and add the remaining ingredients, stir and simmer over medium-low heat until the peppers soften, about 5 minutes. Serve warm.

Collard Greens: The Quintessential Southern Green

This week we are focusing on another super delicious and nutritious fall green. Collards like cool weather, so they are growing great right now - you should be able to find them at just about any farmer's market, or even in many grocery stores.

Image via WikipediaWhen you think Southern cooking, you can't think too long before considering collard greens.  This staple of the Southern diet has a long history and many fans who have perfected cooking their “collards” for generations. Let's take a little closer look at what makes these leafy greens so special.

What are they?

Collards belong to the cabbage family of leafy vegetables which, depending on the climate, can be a perennial or biennial plant. The broad dark green edible leaves can have a slightly bitter taste if they get too mature, and are best when picked as soon as the leaf reaches full size. Also, the cooler the weather, the sweeter the greens.

Even though collard greens are available all year long, they are actually at their peak in the colder months. These greens have taken a strong hold on the Southern culture of the United States, and found their way into homes for generations, much like other greens such as mustard, chard, turnip, and kale. And, collards are actually found in many other regions around the world.

History of Collards

Ancient Romans and Greeks grew and ate collard greens as early as the 4th century B.C.  The American use of collards began when African slaves brought their knowledge of creating meals from the green tops of vegetables to the colonies.  Often forced to use whatever leftovers they could find after the meal was made for the “big house,” these slaves learned to boil up the tossed-aside green tops of the vegetables they prepared.  Slow cooking with a mixture of greens, pig's feet, or ham hocks yielded a much needed meal. The juice left from cooking greens, sometimes called pot likker, or pot liquor depending on your region, was also consumed.

As these recipes started to make their way out of the slave quarters and into the plantation kitchens, the recipes were expanded and shared in what now has become a solid Southern tradition of “soul food.”  But this leafy green is just as well known in Brazil, Portugal, and the Kashmir region and is so nourishing that it is considered a mainstay in these areas just as it is in America's South.

Health Benefits

Collards are known for having the best ability to bind bile acids in the digestive tract for easy consumption, thereby reducing cholesterol levels in the entire body. Cooking or steaming the greens is a much better way to produce this benefit than eating the raw greens. And the taste is also improved in the cooking by most people's standards.

Whenever we talk about collard greens, we have to mention the four compounds called glucosinolates.  These compounds offer protection against cancer by helping detoxify and reduce inflammation in the body.  Like other cruciferous vegetables such as broccoli, cauliflower, cabbage, and bok choy, these benefits make collards a highly-recommended part of healthy diets.

Image via WikipediaFun Facts

The state of South Carolina, the second largest producer of collards, attempted to pass a bill to make collards the official Leafy Green of the state. Many people who enjoy “soul food” along with the heritage that comes along with this African-American tradition, appreciate the idea of levitating this common green to higher status.  The word “collards” is derived from the word “colewort” or “cabbage plant.”

In the Southern states, when a family cooks up a big pot of greens of any variety, it is lovingly referred to as a “mess of greens.” The actual distinction between a pot of greens and a mess of greens all depends on the size and tradition of the family.  A New Year's tradition calls for the consumption of collards and black-eyed peas to bring good luck and a prosperous year. You might also use collard greens to do everything from curing headaches to warding off evil spirits.

How to Eat

Traditionally, collards are boiled or simmered with ham, pork, or bacon, or any salty or cured meat, and often served with cornbread to complete a true Southern-style dish. Often you'll find a jar of hot sauce or pepper sauce alongside for those who feel adventurous.

The greens make a great addition to brown rice, white rice, potatoes, pasta and quinoa. Using a flavored stock with these combinations will add a richness to the dish. Collards can also be sautéed with onions and oil or bacon grease. You may like to add a bit of brown sugar or even apple cider vinegar to kick up the flavor.

Image via WikipediaIn Portugal, a popular soup called Caldo Verde (green broth) is served made with collards or kale along with potatoes and onions. This soup is often served during weddings and other celebrations.

Collards are an important part of American heritage, but also around the world, and the ancient civilizations that enjoyed them are a testament to their longevity in our culinary history. These simple greens have dressed-up tables and warmed-up bellies for generations of families who learned that cooking sometimes meant inventing delicious filling dishes from what we gathered, foraged, and cultivated.

For some tasty collard recipes, be sure to check back later this week!

Recipe - Swiss Chard Italian Lasagna

Here is a classic, with a healthy twist. Swiss Chard packs a load of nutrients into this delicious, hearty meal even the kids will love. This is a great one for the cooler fall evenings, when we are craving a big plate of comfort food. Homemade lasagna takes a bit of preparation, but the results are well worth it!

Image via WikipediaSwiss Chard Italian Lasagna

Ingredients:
1 lb lasagna noodles, uncooked
8 oz sweet Italian sausage
1 large yellow onion, diced
2 Tbsp chopped sun dried tomatoes, soaked in 4 Tbsp water
2 tsp dried crushed basil
4 cups (32 oz) tomato sauce
1/4 cup good dry red wine
1 large bunch fresh Swiss chard, trimmed, coarse chopped, washed
1 lb Ricotta
1 lb Mozzarella, shredded
1/2 cup freshly grated Parmesan
Salt and pepper to taste

Instructions:

Preheat oven to 350 degrees and lightly grease a lasagna baking pan (about 9 1/2 x 14 if you have one; if not a 9x13.) Note: You are using UNcooked noodles in this lasagna.  There is plenty of liquid to cook the noodles right in the dish.

Prepare the sauce:  Break up or cut up the sausage small and put in skillet over medium-high heat and brown.
Reduce the heat to medium-low and add the onion, cooking until softened, about 3 to 4 minutes.
Add the sun-dried tomatoes, along with the liquid they soaked in, and the basil, stir and cook for 1 minute.
Add the tomato sauce and red wine, bring just to a bubble, reduce the heat to low and simmer for 15 minutes, stirring occasionally.  Taste and add salt and pepper as desired.

Prepare the Swiss chard:  After trimming off all the stems, washing and chopping, wilt the leaves by quickly stir-frying them in a large skillet with a drizzle of olive oil over medium-high heat.  Do not over cook, just cook until beginning to wilt, then remove and let drain in colander. (Do this in two batches if your skillet is too crowded.)

Put together lasagna in pan:
First layer: single layer noodles, 1/3 ricotta, 1/3 Swiss chard, 1/4 Parmesan, 1/4 sauce, 1/4 Mozzarella
Repeat: single layer noodles, 1/3 ricotta, 1/3 Swiss chard, 1/4 Parmesan, 1/4 sauce, 1/4 Mozzarella
Repeat: single layer noodles, 1/3 ricotta, 1/3 Swiss chard, 1/4 Parmesan, 1/4 sauce, 1/4 Mozzarella
Final layer: single layer noodles, 1/4 sauce, 1/4 Parmesan, 1/4 Mozzarella, sprinkle with a little dried basil if desired.

Cover the pan with aluminum foil, sealing well.
Bake in the preheated oven at 350 degrees for 1 hour.  Uncover and check to see if the liquid has been absorbed.  If not, return to oven, covered loosely this time with the foil, and bake another 10 minutes, check again and cook an additional 5 minutes if the lasagna is still too watery. (Some liquid will absorb while it stands out to cool.)

Remove and let stand at room temperature, covered loosely with foil, for about 10 minutes to let the lasagna 'set up' so it won't fall apart when you cut it.

Chard Packs A Nutritious Punch In A Colorful Package

Chard is one veggie I am always on the lookout for recipes for - since it grows well year-round, I tend to get lots of it in my CSA shares. Whether it's because there are so many ways to use it, or just because it's just so yummy, somehow I never get tired of it.

Image via WikipediaYou may know chard by a number of different names, like Swiss chard, spinach beet, mangold, or silverbeet.  But no matter what you call it, chard is a delicious and very nutritious green.  It has a wealth of nutrients and over a dozen antioxidants, making it one of the best leafy vegetables for healthy diets.

What is it?

Chard is a cousin of the beet.  However, only the stalks and leaves of chard are edible, even though, like beets, they have a bulb that grows beneath the surface of the ground.

The green leaves are bright green, or sometimes saturated with a deep red and white tint. The stalks of the chard plant can range in color between orange, white, red, and yellow.  A variety of chard can sometimes be found packaged together as rainbow chard.

History of Chard

Ancient Greeks and Romans used chard for medicinal purposes as early as the fourth century B.C.  It is native to the Mediterranean region, found mostly in Italy, France, and Spain, but is now also grown in America.

The word Swiss was added to the word chard by 19th century seed catalogs to help distinguish this vegetable from the French spinach varieties.

Health Benefits

Chard is considered one of the world's healthiest vegetables for several reasons. It has at least thirteen known antioxidants, including syringic acid, which helps regulate blood sugar levels, and kaempferol, known for its ability to benefit cardiovascular health. The stems and veins of the plant also have nutrients called betalains that help reduce inflammation and detoxify the body.

As if that's not enough, chard is an excellent source of vitamins K, A, and C, as well as a long list of nutrients that includes, calcium, iron, zinc, and phosphorus. Chard is also low in fat and cholesterol, and contains protein and dietary fiber.  This very common green leafy vegetable is actually quite unique for its arsenal of healthy benefits.

Image via WikipediaFun Facts

The word “chard” actually comes from the Latin word carduus which means thistle.  As this “carduus” was being heavily cultivated in France, the word evolved into the French word “carde” which in English evolved into “chard.” 

Another source indicates that the word "chard" was adopted by the French in order to distinguish it from a similar celery-like vegetable called cardoon.  No matter what you call it, chard certainly has developed somewhat of an identity crisis.

How to Eat It

Like many other leafy greens like kale and spinach, chard can be sautéed, grilled, roasted, or steamed as a side dish of its own or as an ingredient in casseroles mixed with rice, quinoa, or pasta. You can eat the younger plants raw, but it has somewhat of a bitter taste that may be too harsh-tasting for most people.

Lots of Mediterranean dishes feature chard as part of the recipe. If stored properly in the refrigerator, chard can last up to two weeks. However, if kept longer, it tends to develop a bitter taste, so it is actually best if eaten within a week from picking. One of the best ways to cook chard is to boil it in a similar way you would other greens, making a traditional Southern dish that has a long history in America. Another simple recipe is to saute quickly in a skillet and toss it with some lemon juice, olive oil, and garlic.

Vegetarians frequently use chard in recipes, and one healthy idea is to create a spicy vegetable tart pie using tofu, egg whites, mushrooms, and a crust made from various seeds and walnuts. 

During the peak season for chard, stock up and try adding this green to soups, pasta, quiche and other baked vegetable and cheese dishes.  The nutritional benefits are incredible and you'll be enjoying a time-honored member of the family of greens!

(Check back Friday for a tasty chard recipe!)

Recipe - Farm Fresh Omelets from Jamie Oliver's Kitchen

Image via WikipediaAs you probably know if you've been following this blog for a while, we love Jamie Oliver!  We greatly appreciate his philosophy of fresh, from-scratch foods cooked in your own kitchen, and he always has great recipes to share. Omelets are some of my favorites - they are easy to make, super-fast, nutritious, filling, and oh-so-yummy!

Check out this link for some of Jamie's farm-fresh easy omelet recipes:
 http://www.jamieoliver.com/us/foundation/jamies-food-revolution/recipes/OMELETS
Omelets are tasty and super-quick to knock together. A simple omelet is delicious, but if you like to mix things up, some of the other flavor combinations I’ve given you below are really good, whether you’re eating your omelet for breakfast, lunch, or even dinner on those nights when you don’t want to be in the kitchen for long....
Click Here for Recipes...

Recipe - Black Bean & Tomato Quinoa Salad

This (or a variation of it) is one of my favorite ways to eat quinoa. Filling, delicious, and light enough for lunch or a summer evening meal, this one is packed with power-house foods for long-lasting energy as well. Feel free to mix and match ingredients, and make it your own. Try adding diced red or green sweet peppers, sliced olives, or your own inspirations for a nice twist!

Black Bean & Tomato Quinoa Salad

Image by Mrs. Jenny Ryan via FlickrIngredients: 
2 tsp grated lime zest
2 TB fresh lime juice
2 TB unsalted butter, melted and cooled
1-2 TB extra-virgin olive oil
1 tsp sugar
1 cup uncooked quinoa (red or white - or a mix of them looks pretty as well)
1 (14oz) can black beans, rinsed and drained
2 medium tomatoes, diced
4 scallions or green onions, chopped
1/4 cup chopped fresh cilantro

Directions:

1. Whisk together lime zest and juice, butter, olive oil, sugar, and 1/2 tsp salt and 1/4 tsp ground black pepper in a large bowl.
2. Rinse quinoa in cold water and drain well in a sieve or cheesecloth-lined colander.
3. Cook quinoa in medium pot in 2 cups water on low heat, covered, until all liquid is absorbed (about 20 minutes). Remove from heat and let sit, covered, about 5 minutes.
4. Add quinoa to dressing, and toss until dressing is absorbed. 
5. Stir in remaining ingredients, and adjust seasonings if needed.
6. Serve cold or at room temperature, either by itself, or on top of salad greens for added veggies.

 

More Quinoa Recipes:

• Layered Autumn Quinoa Salad (igoyougoblog.com)
• Black Bean - and - Quinoa Salad Recipe - Ken Oringer | Food & Wine (atwoodfamily.wordpress.com)
• Middle Eastern Quinoa Tabbouleh Salad (hiphostessblog.com)
• Summer Green Bean and Quinoa Salad (blogher.com)
• Super Summer Quinoa Salad (spherefit.wordpress.com)
• Quick and Pretty Quinoa Salad (sweetsmartsexyvegan.wordpress.com)
• Recipe: Black Bean And Heirloom Tomato Quinoa With Lemon Dressing Six Ingredients (and Salt) (thekitchn.com)

Recipe - Quinoa Broccoli With Sundried Tomatoes

Here is a tasty recipe that will fill you up and get some great veggies into your meal at the same time. Feel free to dress it up with your own choice of herbs, and add other veggies if you like. Let us know how you like it! (FYI - the picture is not of the dish - it is of plain, cooked red quinoa - pretty, isn't it?)

Image via WikipediaQuinoa Broccoli With Sundried Tomatoes

Ingredients:
1 cup sundried tomatoes
2 cups vegetable broth, divided
1 cup finely chopped sweet onion
3 garlic cloves, grated
1 1/2 cup dry white wine
1/2 cup lemon juice
1 cup uncooked quinoa (red or white)
3 cups small broccoli florets
Optional: chopped cashews and diced green onions for toppings

Instructions: 

1. Put sundried tomatoes in a heat-proof bowl, cover with hot water, and let sit for 15 minutes; then drain water and chop tomatoes into small pieces and set aside.
2. In a large pot, put 1/2 cup of the broth and bring to a simmer; add onion and garlic and simmer for 5 minutes.
3. Add the sundried tomatoes, remaining 1 cup of broth, white wine, and lemon juice; bring to a boil.
4. Reduce heat and stir in quinoa; cover and simmer slowly for 20 minutes.
5. Uncover pot and put broccoli in pot, re-cover pot and simmer for another 10 minutes. 
6. Remove pot from heat and toss ingredients together, fluffing up the quinoa and mixing in the broccoli.
7. Garnish each serving with a sprinkling of cashews and green onions if desired.

Quinoa - A Super Food That Answers Your Nutrition Questions

You may have seen me post a couple of recipes on here that included quinoa. And you may have had one big question come to mind: What is quinoa?

Image via WikipediaIf you haven't heard about quinoa (pronounced keen-wah), you're not alone. Many people have yet to learn the encouraging details on this super food. Although not a pantry staple in most kitchens yet, quinoa soon will be. This seed (no, it's not a grain) has a rice-like appearance with a fun crunchy texture and slightly nutty flavor.  If you know spinach, Swiss chard, and beets, you know some of quinoa's relatives. Once called the Gold of the Incas, quinoa is well on its way to becoming revered all over the world. Let's see why.

Winner of 9 Essential Amino Acids

With just a quick run down of the nutrients in quinoa, it's not hard to see why this food is considered  one of the best super foods in the world.  Quinoa is a good source of protein, but not just any protein.  The protein quinoa supplies the body is complete protein, supplying all nine essential amino acids. This fact alone makes quinoa the perfect super food choice for vegetarians, vegans, or anyone concerned about getting a healthy dose of protein in their diet. Quinoa is especially rich in lysine, the amino acid that is essential for healthy tissue growth as well as repair.

What Can Quinoa Do For Me

We can start with a few basics you will recognize right away.  Besides being a complete protein, quinoa is loaded with dietary fiber, calcium, iron, and phosphorus. Magnesium is abundant in quinoa. Known to be beneficial for relaxing blood vessels, magnesium, along with riboflavin, appears to benefit those who suffer from headaches, even migraines. Manganese joins with copper to form an enzyme which guards against cell damage caused by free radicals.

The health benefits gained from including quinoa in your diet include helping reduce the risk of heart disease, type 2 diabetes, cataracts, and gallstones. For pregnant women, quinoa is a great way to increase iron intake naturally, which is important for baby's healthy development.

Image via WikipediaBecause quinoa is lower in carbohydrates than other grains, many people substitute quinoa for grains because it is a very filling food that releases its energy slowly throughout the body, to satisfy your appetite longer. This is a great way to stay on a weight loss program without starving.

If you are eating a gluten-free diet, this is a wonderful new food to discover.  Because quinoa is gluten-free, and has many of the same characteristics of grains and rice, there are numerous ways to use quinoa in your recipes.

What Do I Do With This Stuff

Raw quinoa is most often bought pre-rinsed, but if it isn't, rinse it in a colander lined with cheesecloth, until the foaming subsides. Then follow the directions on the box. Quinoa is cooked similar to rice; usually a 2 to 1, water to quinoa ratio.  Cooked quinoa has a nice light texture and a mild, slightly crunchy and nutty flavor.

Once cooked, you can use quinoa in many pilaf dishes, adding vegetables, stocks, and seasonings to taste. Just try substituting quinoa into any of your recipes that call for rice and see how you like it.  Quinoa also makes a nice fluffy side dish all by itself.  Add herbs and seasonings if you like and spoon alongside chicken, fish, or meat for a tasty side dish with great crunchy texture.

Another favorite way to serve quinoa is cold in salads.  Add sweet corn kernels, spring onions, kidney beans, green bell pepper, and celery into a bowl of cooked and cooled quinoa, toss, and you have a light salad that's full of flavor.  Mix in a balsamic vinaigrette dressing for even more pizzazz. 

Quinoa can be served at any meal, and is available in several forms, even flour. The most common varieties are red and white, but you may find other colors from time to time as well. For breakfast, you can serve quinoa with berries, nuts, and milk as a cereal. (I love it with fresh sliced peaches and a drizzle of organic agave nectar!) The flour can be used for baking along with whole grain wheat or as a substitute. Fitting quinoa into your healthy diet is not at all difficult with all these choices.

Once you include quinoa in your diet, you'll be looking for all sorts of ways to serve it.  It won't be hard to find! This is a very versatile super food that deserves a spot in your pantry.

Be sure to check back later this week for some yummy and fun quinoa recipes!

Related Articles on Quinoa:

• Pump Up the Nutrition of Quinoa: Add These Foods (fitsugar.com)
• Quinoa Burger (craftzine.com)
• Quinoa Nutrition Facts (mademan.com)
• How To Cook Quinoa (mademan.com)
• Quinoa: the fuel of armies, astronauts, Martha & Oprah (seattletimes.nwsource.com)

Video - Barley Tomato Risotto

I know it's not actually "risotto" without the rice, but here is a variation that looks interesting and tasty. I prefer whole milk (and make sure it's non-homogenized!), but may give this a try, as it looks very good. Check it out, and see what you think.

barley risotto
Kate Sherwood, healthy cook for CSPI's Nutrition Action Healthletter, prepares a healthy version of creamy tomato risotto using pearled barley instead of white arborio rice. Enjoy!

Recipe - Mushroom Barley Soup

This one is a favorite of mine for these cool fall evenings! It is a great way to use the shitakes I get in my CSA share. You can add some stew beef if you like, but otherwise it makes a hearty and tasty vegetarian meal. Serve with large hunks of crusty bread, and a big salad for an excellent dinner.

Mushroom Barley Soup
(Serves 4-6)

Image by lynn.gardner via FlickrIngredients:
7 cups vegetable broth (use mushroom broth, vegetable stock, or beef broth if desired)
3/4 cup pearl barley
4 cup sliced mushrooms (any kind, or mixed)
2 stalks celery, sliced in 1/2" slices
2 medium carrots, sliced in 1/2" slices
1 large onion, diced
4 cloves garlic, minced
2 TB soy sauce (or more, to taste)
2 TB lemon juice
1/2 tsp freshly ground black pepper

Directions: 

1. In large soup pot, bring broth to a boil, and add barley. Reduce heat, cover, and simmer about 30 minutes.
2. Meanwhile prepare remaining ingredients. Add to pot, return to a boil, reduce heat, and simmer 30-40 minutes longer, until vegetables are tender.
3. Adjust seasoning as desired, and serve hot with fresh bread.

Barley - Delicious and Nutritious (A Brief History)

Barley is stated by historians to be the oldest of all cultivated grains. It seems to have been the principal bread plant among the ancient Hebrews, Greeks, and Romans. The Jews especially held the grain in high esteem, and sacred history usually uses it interchangeably with wheat, when speaking of the fruits of the Earth.

Image by freefotouk via FlickrAmong the early Greeks and Romans, barley was almost the only food of the common people and the soldiers. The flour was made into gruel, after the following recipe: "Dry, near the fire or in the oven, twenty pounds of barley flour, then parch it. Add three pounds of linseed meal, half a pound of coriander seeds, two ounces of salt, and the water necessary." If an especially delectable dish was desired, a little millet was also added to give the paste more "cohesion and delicacy." Barley was also used whole as a food, in which case it was first parched, which is still the manner of preparing it in some parts of Palestine and many districts of India, also in the Canary Islands, where it is known as  gofio . 

In the time of Charles I, barley meal took the place of wheat almost entirely as the food of the common people in England. In some parts of Europe, India, and other Eastern countries, it is still largely consumed as the ordinary farinaceous food of the peasantry and soldiers. The early settlers of New England also largely used it for bread making. 

Barley is less nutritious than wheat, and to many people is less agreeable in flavor (although others prefer it). It is likewise somewhat inferior in point of digestibility. Its starch cells being less soluble, they offer more resistance to the gastric juice.

Image via WikipediaThere are several distinct species of barley, but that most commonly cultivated is designated as two-rowed, or two-eared barley. In general structure, the barley grain resembles wheat and oats.

Simply deprived of its outer husk, the grain is termed  Scotch milled  or  pot barley . Subjected still further to the process by which the fibrous outer coat of the grain is removed, it constitutes what is known as  pearl barley . Pearl barley ground into flour is known as  patent barley. Barley flour, owing to the fact that it contains so small a proportion of gluten, needs to be mixed with wheaten flour for bread-making purposes. When added in small quantity to whole-wheat bread, it has a tendency to keep the loaf moist, and is thought by some to improve the flavor.

The most general use made of this cereal as a food, is in the form of pearl, or Scotch, barley. When well boiled, barley requires about two hours for digestion.

Related Articles on Barley:

• Barley: The Superfood Grain (diet-blog.com)
• Nutritional Benefits of Barley (scienceray.com)
• Healthy Recipe: Barley and Greens Salad With Citrus Parmesan Dressing (fitsugar.com)