Recipe: Tropical Quinoa Pudding

If you're trying to go non-dairy or low-carb, and you like the flavors of the tropics, try this amazingly flavorful substitute for rice pudding. With nutty high-protein quinoa, creamy coconut milk, bananas, nuts, and ginger, this healthy and delicious dessert will give plain old pudding a run for its money!

Tropical Quinoa Pudding

Ingredients:

1 1/2 cups quinoa
2 cups water
1 can coconut milk (13 ounces)
1/4 cup Turbinado sugar
pinch salt
1/2 cup dried mango slices, cut in small chunks
1 tsp grated fresh ginger
2 bananas
1/2 cup walnuts, chopped and toasted

Directions:

• Bring quinoa and water to a boil in a medium saucepan, then cover and simmer on medium-low heat until water is absorbed and quinoa is almost tender (it won't be fully done at this point).
• Add sugar, salt, and coconut milk to quinoa in pan and cook an additional five minutes.
• Add ginger and mango chunks and continue cooking until mixture has a pudding like consistency, about 3 minutes more. Remove from heat.
• Slice 1/2 of one banana in 1/2 inch rounds and set aside. Mash remaining bananas and add to pudding, then stir in walnuts.
• Garnish with remaining banana rounds and add sugar to taste if desired.

Recipe: Vegetarian Quinoa Meatloaf

When you think of "comfort foods," meatloaf is probably at the top of the list. This meatless version is packed with flavor and nutrition, with lots of healthy veggies, plus quinoa for protein and texture. Whether you're a full-time vegetarian, have given up meat for Lent, or are just looking for a hearty meatless meal, give this one a try.

Meatless Quinoa Loaf

Ingredients:

8 ounces fresh mushrooms, sliced
1 can garbanzo beans
3/4 cup oats
2 cups cooked quinoa
1 cup frozen green peas
fresh parsley or thyme
1 cup sweet onions, finely chopped
10 sundried tomatoes in oil, chopped
salt and pepper to taste
2 tablespoons olive oil
1 egg

Directions:

• Preheat oven to 350 degrees F.
• Lightly grease an 8-inch loaf pan with oil or cooking spray and set aside.
• Heat oil in a large skillet on medium-high heat. 
• Add mushrooms, onions, and salt and pepper to taste. 
• Cook 6 to 8 minutes, stirring occasionally, until mushrooms are golden brown.
• At the same time, put oats, beans, and 1/2 cup water in a food processor and blend until almost smooth. 
• Combine mushrooms, quinoa, peas, bean mixture, parsley, tomatoes, onion, egg, salt and pepper in a large bowl. 
• Transfer this mixture to a prepared loaf pan and gently press and shape evenly, with a slight bulge in the middle. 
• Bake for 60 to 75 minutes until firm and golden brown. 
• Let the loaf cool for around 10 minutes before slicing. Serve immediately.

Recipe: Creamy Quinoa Risotto With Goat Cheese

Although some may think of it as a "fancy" dish, risotto is also a great comfort food! Rich, creamy, and hearty, risotto lends itself to a wide variety of flavors and ingredients - it's a classic comfort food just waiting to be dressed up by your creative touch! In this healthy twist on classic risotto, quinoa is used instead of rice to create an interesting texture, nutty flavor, and extra-healthy kick, while lemon, white wine and goat cheese tantalize the taste buds for a comforting treat.

Creamy Quinoa Risotto With Goat Cheese

Ingredients: 

1 1/2 cups quinoa
1 tbsp olive oil
1 tbsp butter
1 sweet onion, chopped fine
4 cloves fresh garlic
1/8 tsp cayenne pepper
3 cups low-sodium vegetable or chicken broth
1/2 cup white wine
1 lb fresh spinach
4 oz goat cheese
Parmesan, lemon zest, and parsley for garnish

Directions:

• Rinse quinoa in a metal sieve until water runs clear.
• Spray a skillet with cooking spray and sauté spinach until tender, then set aside.
• Heat olive oil and butter over medium heat, then add onion and sauté until tender.  
• Add garlic and cook for one minute.
• Add wine, quinoa, and cayenne pepper and simmer until wine is almost evaporated, stirring frequently.
• Add enough broth to cover quinoa and cook uncovered over medium low heat for about fifteen minutes.  Add more broth as the liquid absorbs, stirring frequently.  
• Stir in spinach during the last two minutes of cooking time. 
• Remove from heat and stir in 3 ounces of goat cheese and salt and pepper to taste. 
• Sprinkle parsley, Parmesan, lemon zest, and remaining goat cheese over the quinoa and serve immediately.

Gluten-Free Recipe: Mexican Quinoa

This tasty gluten-free dish is packed with healthy veggies and flavor, while quinoa provides both protein and fiber. If you want more protein, you could also add diced, cooked chicken, or cooked black beans.

Gluten-Free Recipe: Mexican Quinoa

Ingredients:

1 Tbsp cooking oil
1 large onion, diced
1 small green pepper, diced
2 ribs celery, diced
2 garlic clove, minced
1 cup uncooked quinoa
1 1/2 cup chicken or vegetable stock
1 can (15 oz) diced tomatoes
1 jalapeno or serrano chili, seeded and chopped
1/8 tsp red pepper flakes
2 Tbsp chopped fresh cilantro

Directions:

• Put large pot over medium heat, add oil, onion, green pepper, and celery. Cook until veggies are just tender.
• Add the garlic and cook for 1 more minute.
• Add the quinoa, stock, diced tomatoes, and chopped chili pepper, bring to a boil, reduce heat to low, cover pot and cook for 12 to 15 minutes, until the quinoa is tender and liquid is absorbed.
• Add the red pepper flakes and cilantro, stir, fluff with a fork, and serve hot.

Recipe: Exotic Quinoa Risotto

For those wanting a unique and delicious twist on a classic gourmet dish, quinoa is a great choice. Keep in mind that risotto made with quinoa will not be as creamy as that made with arborio rice; however, it will have a unique and slightly crunchy texture that will have your guests coming back for second helpings! For even more of a "wow" factor, use black or red quinoa for a visually stunning dish.

Exotic Quinoa Risotto
(Serves 6.)

Ingredients:

Shiitake mushrooms (Photo credit: Wikipedia)

1 tbsp olive oil
1/2 chopped yellow onion
1 minced garlic clove
1/2 cup fresh shiitake mushrooms, sliced thin
1/4 cup grated Parmesan cheese
1/2 tsp salt
1/4 tsp black pepper
1 cup quinoa, rinsed well
2 1/4 cups low-sodium vegetable broth
2 cups arugula, stems removed and arugula chopped
1 carrot, peeled and finely shredded

Directions:

1. Heat olive oil in a large saucepan over medium heat.
2. Add onions and saute about four minutes until translucent. Add quinoa and garlic; cook an additional minute, stirring occasionally. (Garlic should not be allowed to brown.)
3. Add broth and bring to a boil. Reduce to low heat and simmer about twelve minutes until quinoa is  tender but still slightly hard at the center. 
4. Stir in arugula, mushrooms, and carrot, then simmer about two more minutes until quinoa grains become translucent. 
5. Stir in cheese and season with salt and pepper to taste, then serve immediately.

Recipe: Green Bean Salad With Black Quinoa

This visually intriguing dish contrasts black quinoa with bright green beans for a hearty, summer salad packed with protein, fiber, and flavor. This is even better left over for the flavors to combine, and makes a great lunch that will keep you full and satisfied all day - and will have everyone at the office asking what you're eating!

Green Bean Salad With Black Quinoa
(Serves 4.)

Dressing Ingredients:

1/4 cup olive oil
3 tablespoons White balsamic vinegar
2 teaspoons honey or agave nectar
1 clove fresh garlic, minced
one handful of basil Leaves
salt and pepper, to taste

Salad Ingredients:

Cut Green Beans.(Photo credit: Wikipedia)

1/2 Cup black quinoa
1 pound green beans, trimmed
2 green onions
1/2 Cup hazelnuts, skinned, toasted, and roughly chopped

Directions:

1. Blend all dressing ingredients together in a food processor or blender.
2. Season with salt and pepper as needed and refrigerate.
3. Bring 1 cup water to a boil and add quinoa. Reduce heat, cover, and simmer, for about 20 minutes until all liquid is absorbed. Transfer to a large mixing bowl to cool.
4. Steam or blanch green beans until just barely soft. Drain well and add green beans to cooled quinoa. 
5. Slice scallions thinly and add with half of the chopped hazelnuts.
6. Toss with desired amount of dressing and season with fresh ground black pepper along with the rest of the hazelnuts.

Cooking With Quinoa: 3 Tasty Varieties

There may be over 100 varieties of quinoa, but the three main types of quinoa sold commercially are what we will most likely be cooking with. Each has its own characteristics that makes it completely unique from the others.  Let's take a bite out of each of these different varieties and see where they can be used in the kitchen.

Gold Quinoa

Cooked gold quinoa. (Photo credit: Wikipedia)

The gold, or cream colored quinoa, is generally the most common variety. Not only can you find it abundantly in the stores, but it also has the most “typical” taste.  As it is the most common type of quinoa, the other forms of quinoa are compared using this point of reference. One of the most familiar aspects of the gold quinoa is that it tends to keep its cream color and is a bit fluffier, lighter, and creamier than the other varieties.  It has a texture that mixes well with many foods and is easily incorporated into baked goods.

Gold quinoa is used hot in main dishes and side dishes, and cold in salad. Because of its tender, light texture, gold quinoa is also a favorite as a breakfast cereal as it easily mixes well with milk for a hot oatmeal substitute. Think about how you often see rice or couscous used in dishes - gold quinoa can be used in much the same way.

Red Quinoa

Cooked red quinoa. (Photo credit: Wikipedia)

Red quinoa has a slightly crunchier texture than the gold quinoa and has a bit sharper, or even some would say a bitter taste. There is also a nutritional difference between the varieties, as the red quinoa is found to be higher in protein and calories, with three grams more fiber per serving than its golden counterpart. Besides the nutritional differences, there is a big “wow” factor in red quinoa with the color and the texture.

Not only does the flavor stand out, but the color is a unique dark reddish purple color. Pairing red quinoa with fresh fruit and vibrant vegetables is a great way to make your dish stand out from the crowd. Because of the slightly increased bitter taste, red quinoa goes well with creamy or sweet foods like butternut squash and avocado. Even some cheeses, especially those with a soft texture, pair well because the snappy red quinoa compliments the rich creamy cheese so well. Because of the texture, red quinoa can often be used as a substitute for ground or finely chopped nuts, such as to top a salad.

Black Quinoa

Cooked Black Quinoa (Source: Google Images)

Black quinoa, while still one of the more rare commercial forms of quinoa, is becoming more widely known. The reason you do not find black quinoa on the shelves very often is that it is only grown in difficult climates and currently cannot be produced in large quantities. The black color is not only rare, but has an exotic appeal. Black quinoa leans toward a subtly sweet flavor and has a crispier texture, similar to the red quinoa, but even more so.

The exotic look and firm texture of black quinoa stands up well to citrus and other fruits.  Consider an Asian pear salad with black quinoa;  the black and white coloring alone is intriguing, but the flavors are just as amazing. Black quinoa often comes out of harsh environments, it is a sturdy variety.  You can hardly over cook it.  It won't disappear into mush and it stands up to long baking times.  It's a less fluffy variety and maintains its crisp, grainy, almost nutty texture in any dish. Black quinoa almost demands a dish with many layers of flavor and textures.

No matter what kind of quinoa you decide to eat, your family will be getting a wide range of vitamins and minerals as well as a great complete protein. So pick up a bag and give a new recipe a whirl. You might just discover a new family favorite!

Check back later this week for some tasty quinoa recipes!

One-Pot Meals for Kids

If you have ever tried to cook with kids, you know the prep work can get frustrating. Kids aren't known for their patience, especially when food is involved. Any patience your kids have will fly out the window if dinner isn't on the table fast!

As your child watches you get out cutting boards, knives, colanders, beaters, cookbooks, peelers, whisks, measuring cups and spoons, pots, pans, baking sheets, etc. etc. etc., their eyes will most likely glaze over. Of course, we want our kids to learn to cook, but there has got to be an easier way, for both you and your kids.
The one pot meal is a cooking method made for kids. Having too many procedures can intimidate kids and make them want to skip the process altogether. Cooking should be fun, not frustrating.

Having a few simple one pot meals that a child can help put together is the easiest way to encourage a child to spend time in the kitchen cooking. Here is a list a couple of the easiest meals that kids can put together in one pot with ingredients that are simple to use.

Gourmet Mac-N-Cheese Pot

"Macaroni" and cheese. (Photo credit: Wikipedia)

Okay, it's really not gourmet, but your child doesn't need to know that. Start with a basic macaroni and cheese recipe. Get out a pot and prepare the mac and cheese according to the recipe. This is definitely a recipe every kid likes to make, so you're on your way already to a kid-friendly recipe.

After the mac and cheese is done, mix a frozen or canned vegetable into the mac and cheese. Frozen sweet peas work well, as does frozen broccoli. Your child may even like to try mixing in salsa and pinto beans or black beans for a Mexican macaroni and cheese dish. Just be sure your child chooses the ingredients so the dish is his or her own creation. You can stop there and serve, or you can create a cheesier version by adding more shredded cheese, or a creamier creation by adding cream cheese. And you can always stir in some shredded chicken if you want to add more protein and texture.

Ramen PB Crunch Thai Pot

It doesn't get much easier than this. Ramen noodles are turned into a delightfully delicious, and nutritious, meal with the addition of peanut butter (for protein) and veggies. Start simply by making the ramen noodles in a big pot according to package directions. You can use the flavor packets or leave them out. I recommend, however, that if you do use them, use only one.

Once the ramen noodles are done, take a tablespoon or more of good peanut butter and stir it into the hot ramen noodles. Now, here's where your child can choose other ingredients to add. If you keep cans of chop suey vegetables handy, that may be a good one to choose. Bean sprouts and water chestnuts alone would also be nice. Frozen french cut green beans or broccoli or sweet peas are all good choices. The more you let your child choose, the more likely it is that the meal will be eaten, and enjoyed.

Quinoa with Bacon and Vegetables (Photo credit: fritish)

Fluffy Veggie Pot

Instead of serving your child a vegetable or salad, which may very likely be pushed around the plate and not eaten, have your child cook up a full meal deal with veggies buried in fluffy stuff. For this dish you can choose either rice or quinoa for the 'fluff' portion of the meal. Start by cooking a pot of rice or quinoa according to directions on the box.

While the rice or quinoa is cooking, have your child choose the veggies for the pot.  Any assortment works just as long as your child gets to choose. When the quinoa or rice is done cooking, fluff it up with a fork, then toss in the veggies. It's that simple. Add seasoning to taste. If your child likes Mexican food, they might want to sprinkle in some taco seasoning and perhaps add pinto beans, corn, and some chopped tomatoes. The idea is to let your child have fun fluffing up the ingredients in the pot and then sitting down to a scrumptious bowl of healthy goodness.

We know that when we get kids involved in preparing and cooking their own meals they eat better. Try these simple one pot meals with your kids and they could start branching out on their own, looking for even more ways to create delicious meals for themselves, or maybe the whole family!

Recipe: Cold Quinoa Green Bean Salad

Cold summer salads are one of my favorite ways to eat quinoa. The uniquely crunchy texture provides a nice change from other summer salad options, and the mild flavor goes well with just about any summer veggie and light tangy dressing. This is a variation on one of my other favorites - using green beans instead of cooked black beans. It makes a great lunch or light supper, and lends itself well to all sorts of creative tweaks and additions - have fun, and enjoy!

Cold Quinoa Green Bean Salad with Tomatoes & Feta
(Serves 1.)

Ingredients:

Quinoa salad (Photo credit: markhillary)

For the salad:
1 cup quinoa
9 ounces runner beans (cut off tops and tails, then cut in narrow diagonal strips)
10 1/2 ounces cherry tomatoes (wash tomatoes and cut in quarters)
7 ounces feta cheese
One handful pumpkin seeds (toast in a dry skillet for a minute or so to prepare)
black olives to taste, roughly chopped

For the dressing:
juice from one medium-sized lemon
1 1/2 tbsp balsamic or red wine vinegar
2 tbsp olive oil
salt and black pepper, to taste

Directions:

• Toast quinoa in a pan over medium-low heat until quinoa just starts to change color.
• Stir in three cups hot water and a pinch of salt. Allow to simmer for about 12 minutes, until quinoa is almost tender and white tails start to appear. 
• Add beans, then cover pan and allow to steam for two minutes. Water in the pan should be completely absorbed and the quinoa grains light and fluffy. Remove from heat and allow to cool.

• To make the dressing, mix lemon juice, oil, and balsamic or red wine vinegar together. Add black pepper and salt as needed.  Set aside.

• Finally, add olives, tomatoes, and most of the pumpkin seeds to the quinoa and beans.
• Drizzle dressing over this mixture and crumble in the feta cheese. 
• Top with remaining pumpkin seeds and serve immediately.

Recipe: Easy Morning Quinoa

Start your day off right with this easy and tasty dish full of protein, fiber, and flavor. It will fill you up and keep you from being hungry until lunchtime - no snacking needed! Even the kids will like the mild flavors and sweetness of the dried fruit - especially if you tell them this is porridge the Three Bears ate for breakfast! :-)

Easy Morning Quinoa
(Serves 3-6)

Red quinoa (Photo credit: Wikipedia)

Ingredients:

1/2 cup dry quinoa, rinsed well
1 1/2 cups whole milk or rice milk
1 cup chopped apricots
1/4 tsp vanilla extract
2 tbsp golden raisins

Directions:

1. In a medium saucepan, combine quinoa and milk and bring to a slow simmer over medium heat, cover and cook for fifteen minutes until quinoa is tender. Stir in vanilla, apricots, and raisins.
2. Transfer about 1 1/2 cups of quinoa mixture to a blender and purée.
3. Return this puréed mixture to the pan and stir well to mix. 
4. Serve immediately or chilled as desired. 
5. Yields six 1/2 cup servings.

The Hot And Cold Guide To Eating Quinoa

Quinoa can be eaten either hot or cold and enjoyed thoroughly either way. No matter which way you decide to feast, quinoa is a delicious and nutritious addition to your meals. Since there are endless ways to enjoy quinoa, it should become a staple in your kitchen.  Both the versatility and the health benefits are reasons to keep a pantry full of this delicious seed. Let's take a look at some of the best hot and cold ways to enjoy this delicious ancient food.

Hot

Quinoa-Crusted Scallop (Photo credit: ulterior epicure)

Everyone loves a hearty, hot dinner. And while quinoa can be substituted in just about anything where rice is involved, it is also a great food that has its own merits as the main ingredient of a meal. One of the best ways to enjoy hot quinoa is in the morning for breakfast. Quinoa can be made in much the same way as a hot cereal. After cooking, add in some brown sugar or honey, and milk or cream, and even fresh or dried fruit to get your day off to a great start.

You can easily take quinoa into dinnertime with a jambalaya dish with tomatoes, sausage, shrimp and spices. Cooked this way, it does replace rice, but is also the main focus of the dish as the tomatoes and protein are additions for added flavor.  Another application for a hot meal includes using quinoa to bake with. Now this can be either the regular fluffy cooked quinoa or quinoa flour or quinoa meal. Quinoa flour is often used as a substitute for regular wheat flour.  But quinoa meal can can be used for a grainier, heartier product while the fluffy, cooked quinoa is perfect to add to muffins and breads to add a nice, light texture; and lots of nutrition, too.

 (Photo credit: Wikipedia)

Cold

There are some delicious recipes for hot quinoa, but the cold recipes are just as incredible. The versatility and qualities that quinoa brings to cold dishes is almost unmatched in the culinary world. With chilled quinoa, you can travel around the world and back again without ever leaving your house. From a stuffed grape leaf to a sweet cucumber Thai salad, your possibilities are endless. A great buffet or potluck suggestion would be to have cold quinoa and a variety of ingredients available so guests could create their own unique culinary experience.

Cold desserts like quinoa pudding (similar to rice pudding, but with quinoa, of course) is a great cold application for quinoa. Some chefs are experimenting with using quinoa in their sushi and other traditional Asian dishes as well as smoothies and blended juices. With the amount of protein packed into the tiny seed, it is no wonder people are substituting quinoa in so many of their favorite dishes and drinks.

Yummy Experiments

No matter if you like quinoa hot or cold, you have plenty of options. One of the best ways to explore new uses of quinoa is to play around with it by adding some to your current favorite meals. Not only will your dishes get a new kick, you may actually stumble onto the next “Chicken and Waffles” combination and become famous!  But, really, quinoa is just plain yummy.  Grab a bag or box and start experimenting with quinoa today.

Recipe: Mexican Quinoa Salad

Quinoa goes ethnic with this delicious recipe - perfect for a summer brunch or light supper. The mild flavor and nutty crunch of quinoa lends itself well to Mexican spices and veggies. Corn, salsa, cilantro, and black beans meld perfectly for a flavor combo that is sure to please. Make it spicier with medium or hot salsa instead if desired, and feel free to use fresh veggies from your garden when they're available for even fresher and healthier flavors!

Mexican Quinoa Salad
(Serves 4-6.)

Ingredients:

2 cups water
1 large diced tomato
6 green leaf lettuce leaves, torn
1 tbsp olive oil
1/4 cup fresh cilantro, chopped
1/8 tsp black pepper
1/2 tsp salt
1 tsp chili powder
3/4 cup mild chunky salsa
1 cup frozen corn, thawed
1 15-ounce can black beans, rinsed and drained
1 1/4 cups quinoa, well rinsed
1/2 large chopped sweet onion

Directions:

1.  In a medium saucepan, bring two cups water to a boil, then stir in quinoa.
2. Reduce heat to medium, cover and simmer ten minutes. 
3. Add corn, 1/4 cup salsa, beans, salt, black pepper, and chili powder.
4. Return mixture to a boil, then cover and cook two to five minutes more, until quinoa is just tender. 
5. Stir in olive oil, 1/4 cup salsa, and cilantro. Simmer until thickened. 
6. Top lettuce leaves with quinoa mixture, onion, tomato, and remaining 1/4 cup of salsa for individual servings.

Recipe: Quinoa Cornbread

This tasty cornbread recipe combines the rich sweet taste of corn and cream with herbs and the crunchy texture of quinoa for a unique and delicious bread you'll want to make again and again. Cooking this in a cast iron skillet will give the outside that delicious golden-brown crust you love! It's also great left over for breakfast with butter and a bit of jam.

Quinoa Cornbread

(Photo credit: Wikipedia)

Ingredients:

1 tbsp butter, to grease pan
1 cup whole wheat pastry flour
3/4 cup yellow cornmeal
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp dried mixed herbs (your choice)
2 large eggs
1 1/2 cups cooked quinoa, cooled
3 tbsp unsalted butter, just melted and cooled
3 tbsp brown sugar
3/4 tsp sea salt (fine)
2 cups milk
1 1/2 tbsp white wine vinegar
1 cup heavy cream

Directions:

• Preheat an oven to 350 degrees F.
• Butter a 10-inch cast-iron skillet or baking dish. 
• Preheat skillet in oven for about 10 minutes before baking cornbread. 
• Stir together cornmeal, flour, baking soda, baking powder, and dried herbs in a large bowl.
• Blend beaten eggs, melted butter, and quinoa in a separate bowl until well-blended. 
• Stir in salt, vinegar, sugar, and milk. 
• Add wet ingredients to dry ingredients and stir until batter just comes together. Batter will be thin. 
• Pour batter into heated skillet, then pour heavy cream into the center of the batter. 
• Do not stir the mixture, it will form as it bakes. 
• Place in the oven and check after 45 minutes. 
• Cornbread is done when the top is light brown and the center just sets. If necessary, cook an additional 10 to 15 minutes.
• If desired, place under broiler for a minute to brown the top of the bread.

Get Keen On Quiona For Health And Weight Loss

You may know by now that I love quinoa! Many people think of quinoa as a grain like wheat or barley,  but, originally from the heart of South America, quinoa is not a grain - it is a seed. If sprouted and grown, quinoa would resemble plants in the spinach family – dark leafy greens. This ancient food has tons of health benefits that have been passed down from generation to generation; like a plant family heirloom of delicious nutrition.

Chenopodium quinoa (Photo credit: Wikipedia)

Quinoa is rich in protein, vitamins, and minerals, which leaves you feeling satisfied, not deprived, making it the perfect diet food. The reason is due to the nutrient dense package. Picture a nutrition powerhouse packed into a tiny seed.  Because of this, quinoa is becoming popular as a grain alternative and weight loss food. Let's take a look at why quinoa seems to have been specifically designed for people who want to eat healthier and simpler at the same time.

Nutrition

Just like spinach, quinoa seeds are rich in all the essential amino acids, making it a complex protein.  You'll also find quinoa to be a good source of magnesium and calcium. Quinoa is also high in iron and vitamin B 12 which are essential for energy production and weight loss. The family of B vitamins control your body's ability to synthesize nutrients efficiently, meaning if you lack vitamin B you will actually work against your body's own natural weight loss mechanisms.

Satisfying

If you have ever tried to lose weight conventionally, you quickly understand how empty you feel most of the day. This feeling of never being satisfied is one of the biggest hurdles to overcome when you are trying to lose weight. If you know what I am talking about, then quinoa just may be the answer to your dilemma. Protein and dietary fiber are known to help the body feel full and satisfied. Quinoa is rich in both, helping the dieter feel full while still maintaining weight loss goals.

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Low Glycemic Index Value

Quinoa is low on the glycemic index which means quinoa doesn't cause a sharp jump in blood sugar. Your blood sugar levels control cravings. What does that mean?  It means that when you eat a food high on the glycemic index, your blood sugars are elevated quickly, and then crash.  Then your body sends messages to your brain to eat more sugar and carbohydrates to bring your blood sugar back up again. Eating foods on the low glycemic index (slow and steady blood sugar) means instead of craving bread and candy, you can go about your day eating normally - which helps prevent adult-onset diabetes, as well as other related health conditions.  Again, slow and steady blood sugar levels are important for so many reasons.  And quinoa fits the bill.

Low Calorie

Quinoa is also low in calories. One serving of cooked quinoa contains about 170 calories, which may seem like a lot, but one serving of quinoa is also an impressive amount of food. You could eat three servings of quinoa and still have fewer calories than one serving of pasta. This is a great thing if you are on a diet because you don't have to worry about over-eating your quinoa and blowing your entire day's worth of calories on one meal.

If you have not tried quinoa yet, and are trying to stick with your weight loss goals, then this may be the perfect food to add to your diet. Because of the high amounts of protein and fiber, as well as the low glycemic index and low calories, you will feel full while reaching your healthy weight loss goals.

Recipe: Grapefruit Viniagrette Quinoa Salad With Grilled Salmon

The delicate, sweet tangy-ness of grapefruit lends itself well to being paired with fish, and this recipe is no exception. A slightly more complex recipe, this tasty salad is packed with flavor - from scallions to cilantro to chile peppers and ginger, accented with grapefruit-infused oil, every bite is a taste sensation! Pairs well with shrimp or meaty fish like salmon, but if you don't care for fish, you could also try it with chicken breasts.

Grapefruit Viniagrette Quinoa Salad With Grilled Salmon
(Serves 4.)

Ingredients:

1 medium-size grapefruit
1/4 cup olive oil
8 slices fresh ginger
3/4 cup quinoa
1 1/2 cups water
1/2 tsp kosher salt
1 tbsp white wine vinegar
2 tsp honey
1 small minced chile pepper (jalapeno or serrano)
2 minced scallions
2 tbsp chopped fresh cilantro
2 large salmon steaks, cut in bite-size cubes
Skewers, for grilling
Ground black pepper, to taste

Directions:

• Use a vegetable peeler and carefully peel curls of the grapefruit rind off, being careful to avoid getting any of the bitter white pith.
• Heat grapefruit peel, olive oil, and ginger about 2 minutes in a small saucepan over medium heat. When oil starts to bubble, remove from heat. Set aside and let sit for 30 minutes, then strain and reserve the oil, discarding the grapefruit peelings.
• Meanwhile, bring quinoa, water, and 1/2 tsp salt, to a boil in a medium saucepan, reduce heat, cover and simmer for fifteen minutes, or until quinoa is light and fluffy and has absorbed the water. Remove from heat and fluff with a fork, then transfer to a large bowl; set aside.
• Remove entire peeling now from grapefruit and separate segments over a bowl to reserve juice; set grapefruit sections aside.
• Take 3 tablespoons of reserved grapefruit juice and whisk together with vinegar and honey in a separate bowl, then add salt and whisk again.
• To this mixture, slowly whisk in 3 tablespoons of the grapefruit-infused olive oil; start slowly, whisking constantly. Season with ground black pepper to taste.
• Pour this dressing into the quinoa and toss gently, then add the chile peppers, scallions, and cilantro. Set aside.
• Preheat a grill to high heat. 
• Thread salmon cubes onto skewers, brush with remaining grapefruit-infused oil, then season with salt and pepper to taste. 
• Grill salmon skewers about three minutes, turning as each side browns.
• Toss grapefruit segments into the quinoa salad and serve with salmon kebobs, or remove salmon from skewers and add to salad.

Recipe: Oriental Quinoa With Vegetables

From breakfast to dinner and everything in between, there are lots of great ways to use quinoa in your cooking! This one offers a delicious twist on the classic stir-fry, usually served with rice, only with the fresh, light, and healthy taste of raw veggies. The texture of quinoa makes it an interesting substitute for the heavier, starchier rice, and its light taste goes great with oriental flavors.  This is also good cold for lunch as leftovers.

Oriental Quinoa With Vegetables
(Serves 4.)

Ingredients:

1 cup water
2 tbsp rice vinegar
2 tbsp plum sauce
2 cloves fresh garlic, minced
1 tsp fresh ginger-root, minced
1 tsp sesame oil
1/4 tsp salt
1/4 tsp crushed red pepper flakes
1/2 cup quinoa, well-rinsed
1 sweet red pepper, chopped finely
1/2 cup water chestnut slices, chopped finely
1/2 cup fresh sugar snap peas, trimmed and halved
2 green onions, sliced thin

Directions:

1. Combine the first eight ingredients in a large saucepan, then bring to a boil.
2. Add quinoa and reduce heat. Cover and simmer for about fifteen minutes, until all water is absorbed.
3. Remove from heat and add water chestnuts, peas, red pepper, and onions. 
4. Fluff with a fork, then cover and let stand for about ten minutes before serving.

A Basic Introduction To Quinoa - A Super Grain!

You may have heard me talk about quinoa before, but if not, we've got a tasty introduction to this delicious grain substitute for you this week. Quinoa is a food that is both old and new; as an ancient staple and a rediscovered foodie favorite.  If you have noticed quinoa at all, you know what everyone is saying about it. Can it be that quinoa is the perfect food for you and your family? Could quinoa be the one new ingredient you try this year that changes the way you cook?  Quinoa is all that and a powerhouse of nutrition, flavor and texture. Let's take a brief look at this super-food and why it is quickly becoming all the rage.

What is Quinoa?

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Those who are not yet familiar with quinoa may think of it as a grain, or at least a replacement for grains - and that it can be, if you're trying to limit grains, eat Paleo, or just reduce carbs. The little tiny disc is actually a seed of a plant in the same family as beets, chard, and spinach. These nutritious, amino acid-rich seeds are light and fluffy when cooked, with a little snap to it. You'll also find quinoa in a variety of beautiful colors such as gold, red, and even black.

Ancient History
While relatively new to the US market, quinoa has been cultivated in Peru, Chile, and Bolivia for over 50 centuries (that's right, I said centuries!) and is a staple food in their diets. The Incas considered quinoa a sacred food and referred to it as the "mother seed,” which is why we often refer to it as “Gold of the Incas.”

When Spanish conquistadors were trying to gain control of the South American indigenous people, they destroyed the fields in which quinoa was grown, and outlawed the farming and sale of quinoa. In 1980, two Americans re-discovered the health and nutrition potential of quinoa and started cultivation in Colorado. Today, quinoa is finding its way into homes and restaurants all over the map.

Health Benefits

For being such a tiny little seed, quinoa is a complete protein, containing all nine essential amino acids. Quinoa is also a great source of manganese, magnesium, folate, phosphorus, and lysine, which is essential for tissue growth and repair. These seeds contain these minerals in relatively high amounts, and may also be especially helpful for those people who have consistent migraines, diabetes, and atherosclerosis.

One of the most highly valued aspects of quinoa for many people is it is gluten-free. Those looking for alternatives for wheat and other gluten foods can turn to quinoa in several forms to replace the gluten in their diets.

How to Eat Quinoa

The quinoa seeds are naturally covered by a saponin residue that is bitter to the palate. This is one defense mechanism the plant has to fend off the occasional passing critter that wants a snack. While commercial cultivation processes remove much of the saponin that coats the seed, it is still a good idea to rinse the seeds in cold water to make sure the process is complete.  However, there are many brands that are pre-rinsed. You can use your own judgment.

Stuffed mushrooms with spiced quinoa (and onions), and salad on the side. The large flat mushrooms are Agaricus bisporus. (Photo credit: Wikipedia)

Once you have the quinoa rinsed, bring a pot of one part quinoa and two parts water to a boil, cover, and simmer slowly for fifteen minutes, or until the the water is absorbed and the quinoa is tender.  If you want to keep more of the natural nutty flavor, you can dry roast the seeds before cooking them. Put the quinoa in a skillet over medium heat and toss, just until the quinoa becomes fragrant.

Now you have a multitude of options for preparing your quinoa. Whether you like it hot or cold, you can put it into a salad or in a soup. You can also form your cooked quinoa into patties with a variety of ingredients. Go ahead and add cooked quinoa to your favorite pancake or muffin recipe for a brand-new take on healthy eating.

No matter if you are looking for a gluten free alternative to grains, or you are a food lover who is just looking for something new to experiment with, or you want to give your nutrition a real boost, give quinoa a try. With all the possibilities, you could easily create a quinoa creation for every day of the year!

Check back later this week for some tasty recipe ideas using quinoa, or just start substituting it for rice in other dishes, and get creative to find the ways you like it best!

Recipe: Chunky Quinoa Veggie Stew

Nothing says stew like a cold winter night, and if you're watching your carbs, or avoiding gluten, quinoa can be a great alternative in your comfort-food-seeking menu. This recipe combines a number of healthy vegetables into a hearty and tasty stew packed full of flavor and nutrition. This one can easily work for vegetarians or those looking for a meatless recipe - just substitute vegetable broth for the chicken broth. Enjoy!

Chunky Quinoa Veggie Stew
(Serves 6.)

Ingredients: 
1 finely chopped sweet onion
1 red bell pepper, cut in half-inch pieces
2 teaspoons extra virgin olive oil
1 tbsp paprika
2 tsp coriander
1 1/2 tsp cumin
6 cups homemade chicken broth or stock
1 pound red potatoes, cut into half-inch pieces
1 cup red or white quinoa, well-rinsed
Salt and pepper, to taste
5 cloves fresh garlic, minced
1 cup frozen or fresh corn kernels
2 fresh ripe tomatoes, chopped coarsely
1 cup frozen (or fresh) peas
1/2 cup fresh cilantro, minced
1 avocado, cut into half-inch pieces

Directions:

1. Combine bell pepper, oil, onion, and pinch of salt in a Dutch oven.
2. Cover and cook on medium-low heat until vegetables are soft, stirring occasionally, around eight to ten minutes. 
3. Stir in paprika, coriander, cumin, and garlic. 
4. Stir in potatoes and broth, then bring to a boil; reduce heat and simmer ten minutes.
5. Stir in quinoa and continue simmering for an additional eight minutes. 
6. Stir in corn and continue simmering until potatoes and quinoa are just tender, around five to seven minutes. 
7. Stir in tomatoes and peas and cook for an additional two minutes.
8. Remove from heat, then stir in cilantro and season with salt and pepper as desired. 
9. Garnish bowls of stew with avocado before serving.

The Benefits of Going Gluten-Free With Quinoa

We mentioned quinoa last week in one of our recipes, but realized that some people may not be familiar with quinoa. If you aren't, get ready to learn about a tasty and healthy addition to your diet - one that may be easier on your body than other types of grain - especially for those sensitive to gluten.

4 gluten sources. Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes. (Photo credit: Wikipedia)

Gluten is basically a protein 'glue' composite that is present in many grains, such as wheat. It's what gives dough elasticity. Why would anyone want to avoid this protein?  Because, for some, gluten causes health problems due to an intolerance. This is a situation that requires a change in diet.  At first glance, it may seem impossible to avoid gluten because it's so prevalent in almost everything we see on the grocery store shelves.  However, once you discover quinoa, you'll find a whole world of food to enjoy!

Is Quinoa Truly Gluten-Free?

Yes, quinoa is a gluten-free food. Because quinoa is a seed, not a grain, the structure of quinoa is totally different from that of grain. For people who are on a strict gluten-free diet, concerns about cross-contamination with airborne wheat or other grains containing gluten can be put to rest. This is due to the fact that most of the world's quinoa supply, which comes from the Ancient Harvest Company, is grown at an elevation of over 12,000 feet in Bolivia. Because of this high altitude, gluten-bearing grains cannot survive, meaning that cross-contamination with gluten grains does not occur. As you can see, it is easy to go gluten free using quinoa as a good source of nutrition. Let's examine a few other reasons why going gluten free can be simple using quinoa.

Protein

Quinoa is packed with protein, containing all 9 essential amino acids. It is also believed to be easier for the body to digest quinoa than most other plant-based proteins. Milk has a similar protein structure, which the body is designed to utilize. The intolerance that some people have for milk is actually caused by the difficulty breaking down the lactose in the milk, not the protein structures. Giving your body a bunch of fuel to run on throughout your day requires protein, and quinoa is a great way to go, and keep going.

Essential Fats And Vitamins

Quinoa is a good source of Omega 3 and Omega 6, the essential fatty acids our body and brain needs to function correctly. You'll also find quinoa to be a rich source of Vitamin E.  You'll recognize these healthy components in just about every age-reducing cream you see in the drugstore. Add to the list the all important antioxidants, folate, and B vitamins that you'll get and you have a healthy powerhouse in quinoa.  Eating gluten-free certainly doesn't mean you have to miss out on any nutrition, at least when you add quinoa to your diet.

Minerals

Quinoa is particularly high in manganese and is also a good source of magnesium. These two minerals combined helps support a healthy immune system and synthesize fatty acids and cholesterol. Quinoa also has increased levels of iron and copper which are basic necessities for healthy blood supply. You'll also find phosphorus, zinc, and even a little calcium thrown into the mix. Eating quinoa as a regular part of your gluten-free diet can certainly replace and boost your nutrition.

Recipe Idea: Quinoa-Crusted Scallop (Photo credit: ulterior epicure)

Lower Carbs

Gluten free diets usually come with their own challenges. One of those challenges is finding a way to reduce your intake of carbohydrates. This often leads to using rice more often.  However, a cup of cooked white rice has about 44 net grams of carbs (that's total carbs minus dietary fiber.)  A cup of cooked brown rice has about 41 net grams of carbs.  Compared to a cup of cooked quinoa at about 34 net grams of carbs, the choice to eat quinoa could make sense.  Now, eating quinoa doesn't save extreme amounts of carbs, but if you replace rice with quinoa in your favorite recipes routinely, over time you will be saving quite a bit.  If you are looking for ways to lower your carb intake while eating gluten-free, substituting quinoa for some of the rice you use is probably a wise decision.

There are so many reasons to go gluten-free with quinoa. Whether you are looking to increase your protein, healthy fats, or maintain a healthy blood supply, quinoa is the newest food to add to your diet. If your desire is to cut down the amount of carbohydrates you are taking in on your current gluten-free diet, then quinoa is your go-to food. Making the transition to a gluten-free diet is the easiest move in the world as long as you have quinoa on your plate.

And if you're not sure how to cook or use it, don't worry - we'll share plenty of yummy quinoa recipes on this blog!

Recipe: Edamame Quinoa Salad With Lemon Dressing

If you want to try edamame, but aren't a fan of Asian food, this recipe offers a change from the traditional Japanese or Chinese flavors, and is a great way to incorporate more healthy veggies into your diet! Edamame is great combined with healthy, high-protein quinoa and other fresh vegetables, and this tasty salad is great anytime of year, although it lends itself especially well to summer cookouts or potlucks. If you're looking for a new way to incorporate edamame into your diet, or introduce your kids to a new vegetable, this is a great one to try.

Edamame Quinoa Salad With Lemon Dressing
(Serves About 6 as a Side Dish.)

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Ingredients:

1 cup uncooked quinoa, rinsed thoroughly
2 cups vegetable or chicken broth
1/2 cup drained and chopped roasted red peppers
2 Roma tomatoes, chopped
1 small zucchini cut in half, then sliced lengthwise
1 cup frozen edamame, thawed (or fresh, lightly boiled)
Lemon zest from one large lemon
3 tablespoons lemon juice
2 tablespoons olive oil
1/4 cup fresh chopped parsley

Directions:

1. Toast uncooked quinoa in skillet over medium heat for about five minutes, stirring or shaking constantly.
2. Transfer toasted quinoa to a large pot, then add broth and bring to a boil. 
3. Cover, reduce heat, and simmer until water is absorbed and quinoa is fluffy, about 15 minutes. Remove from heat and empty into a serving bowl.
4. Add to the quinoa the tomato, sliced zucchini, peppers, and thawed edamame and toss to mix well.
5. In a separate bowl, Whisk olive oil, lemon zest, and lemon juice together, then pour over quinoa mixture and toss well. Sprinkle with chopped parsley and serve.