Quinoa: A Primer

Quinoa means "mother grain."

Quinoa, also referred to as vegetable caviar or Inca rice, is a grain native to the Andes Mountains of Bolivia, Chile and Peru. Despite being a relatively new addition to the North American diet, the people of the Andes have consumed it for over 5,000 years.

Quinoa, it seems, is all the rage these days. It’s being touted as a wonder grain all over the media for its high protein and amino acid content. And if that’s not enough, when compared to wheat, barley and corn, its official rivals, quinoa is lower in sodium, and higher in calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc, and it’s gluten-free to boot!

Quinoa is used for flour, soups, breakfast cereals and alcohol. Most of the quinoa sold in the US is in grain form that needs to be cooked. Despite its prevalence in the media, however, many of us are stumped as to what to do with it. Its very exoticness (yup, that’s a word) makes it intimidating. Well, fear the grain no more, here’s a basic primer.

To Cook:

Before cooking, you’ll want to rinse it. Cover 1 cup of quinoa in a bowl and add enough water to cover it. Gently rub the grains in your hands to remove the saponin, a bitter outer coating. Drain it into a fine mesh strainer, then repeat if desired. Most quinoa is pre-rinsed, but it doesn’t hurt to do it a few more times.

To cook quinoa, bring two cups of water to a boil. Stir in the rinsed quinoa, reduce heat and simmer, covered for about 15 minutes, or until all the water has been absorbed. Let it sit for at least five minutes, then fluff it with a fork.

One cup of cooked quinoa contains 155 calories, 30 g carbs, 3 g fat, 5.5 g protein and 3 g fiber. 
  

Mix it with any combination of veggies, dried fruit and vinaigrette you like to make a salad. Or, like rice, you can pile a delicious stir-fry on top and eat it that way. The possibilities are endless.

To Make Quinoa Flour:

Wash the seeds, then place them in a heated skillet, stirring constantly until they’re dry. Let them cool, then process in a blender until it reaches the desired flour-like consistency. Two-thirds a cup of seeds will yield about 1 cup of flour. Store the flour in an airtight container in the freezer for up to four months. You can use the flour to replace part of regular flour in muffins, quick-breads, pancakes, etc.

The Sweet Potato

The sweet potato, often incorrectly referred to as the yam, is a nutritional super food. Not only is it fat free, one cup of sweet potato contains 65 percent of our daily vitamin C requirements. That same single-cup serving provides 26 percent of our required daily fibre, and has more beta carotene than carrots, so suck on that, Bugs Bunny.

This starchy tuber also contains vitamins A, B6, riboflavin, thiamine and niacin, not to mention a whole slew of minerals, including copper, calcium, iron, phosphorous, potassium, sodium, zinc, selenium and manganese.

All that nutritional goodness probably explains why it’s such a popular baby food, but we can’t discount how great it tastes. Babies don’t lie.

The orange-fleshed sweet potato is the most common variety, but there are also yellow- and white-fleshed ones, which tend to be more firm when cooked. These firmer types were considered the crème de la crème by fancy types at one time, but are more difficult to find, unless you’re in the deep South.

Sweet potatoes can be baked, boiled, broiled, fried, microwaved, canned or frozen. My kids like baked sweet potato fries tossed in a little oil, salt and paprika, but beware, they don’t crisp up like their russet cousins. Their flavour, however, is awes-mazing, as my kids would say.

If you really want to bring out their sweetness, bake them slowly at a low temperature. To minimize the sweetness, heat them through quickly by microwaving, boiling or steaming.

Select firm, unbruised potatoes, and store them in a cool, dry location – ideally between 55 and 60 F. Do not refrigerate, which will cause a hard core that can't be corrected through cooking. They won't keep as long as regular potatoes.

Brussels Sprouts, Friend or Foe?

Well...that depends on how you cook 'em.

Brussels sprouts belong to the cabbage family, and tend to get a bad rap. It's probably the smell, which is not unlike a teenager's feet after hours of basketball in wool socks. But if you use fresh sprouts and don’t overcook them, they’re like little balls of goodness.

First off, try to buy the freshest Brussels sprouts you can find. Avoid the large ones, as they tend to have the strongest flavour. Instead, opt for sprouts with a one- to one-and-a-half-inch diameter. Use them within a couple of days of their purchase.

Select firm, tender heads free of insects—okay, I guess that last bit should go without saying. Pick ones with stems that look freshly cut.

These hardy little cousins of the cabbage are actually high in protein, albeit an incomplete protein, lacking the full spectrum of amino acids. Serve them with some whole grains, and voila, there’s your complete protein.

Now for the cooking part: don’t, I repeat, don’t overcook them, or you’ll be left with the bloated, bitter, mushy mess of your nightmares, and that sulphery smell to boot.

Once they start losing their bright green hue, you’ve cooked them too long. They also lose a lot of their nutritional value at this point, so serve them bright green and beautiful.

If you’re cooking them whole, cut an X in the bottom of the stem for even cooking.

Personally, I like to “disassemble” the sprouts and sauté the leaves. I'm not a huge fan of the consistency of whole sprouts. Simply cut off the edge of the stem and peel away the leaves. Then sauté them in oil or butter with some garlic, salt and pepper, and you’re good to go.

In Keys to Good Cooking, food scientist Harold McGee suggests cutting the sprouts in half or pulling them apart and boiling them to rid them of their bitter flavour. The boiling leaches out the bitter compounds (and some of their nutritional value).

The DL on Spaghetti Squash

Spaghetti squash is a fabulous substitute for regular pasta if you’re on a gluten-free or weight-loss diet, or if you’re just looking to be healthy. It’s got a crunchy texture and pleasant flavour, and while I don’t prefer it to pasta, I don’t like it any less. Just the caloric savings alone has me running to the produce aisle oftentimes when I’m making pasta.

• ·         A one-cup serving of spaghetti squash is 42 calories, versus 190 calories for a cup of cooked whole-wheat pasta and 221 for a cup of cooked regular spaghetti.

• ·         Spaghetti squash is an excellent source of vitamin A, and a good source of folate. It’s also got lots of vitamin C and potassium.

• ·         Choose a firm squash with smooth skin and even colour.

• ·         Its spaghetti-like texture comes only after cooking; it looks like all the rest of its counterparts if you cut through it when raw.

• ·         An average 4-lb. squash yields about 5 cups of cooked squash.

• ·         Store it for one month at room temperature, or even longer in a cool dark location (not your refrigerator). For longer storage, the temperature should be between 50 and 60 F.

• To bake, pierce it several times with a fork or knife to allow the steam to escape. Place it in a baking dish in a 350-F oven for about an hour, or until the skin gives easily under pressure. Allow it to cool for 10 minutes or so, then half it and scoop out its seeds and fibers. Use a fork to scrape out the spaghetti-like strands.

How to Use Flax Seed

Flax seed is the new black — oh, you know what I mean. Its nutritional benefits are touted all over the place, and for good reason.

First of all, flax seed is chock full of alpha linolenic acid – aka Omega-3 fatty acid, which, as you probably know is good for just about everything – from  cardiovascular function to inflammation to immune function, to name a few.

Flax seed also has oodles of dietary fibre (soluble and insoluble), which keeps our plumbing in working order. And that's a beautiful thing.

In other news, flax seed wins the award for the highest concentration of plant lignans of all human foods. Lignans appear to have anti-carcinogenic properties.

And if that’s not enough, flax seed is also high in potassium.

• Flax seed imparts a delicious, nutty flavour to baked goods, like breads, muffins, cookies and pancakes. But why stop there?  Add flax to your cereal, smoothies, dips and salad dressings. Hell, you can stir it into your juice if you’re so inclined. Be creative, and try to use some every day.  

• You can substitute flax for six to eight percent of the dry component of a recipe.

• Don’t forget to grind the flax seed before adding it to your foods. If you don't, it’ll go right through you, and you can bid good-bye to those beautiful Omega-3 fatty acids and that beloved dietary fibre.

• Use a coffee grinder or a good old-fashioned mortar and pestle to break it up.

• Ground flax seed will keep sealed in the refrigerator for many months. Whole flax seed will keep in clean, dry storage for a few years.

Lentil-Chick Pea Salad

This awesome salad is fresh, light and all kinds of wonderful. Plus, it's healthy, so you can justify indulging in some of that eggless chocolate mousse for dessert!






Ingredients
1 can lentils
1 can chick peas
2 large tomatoes
3 tbsp. fresh parsley, chopped
Red onion, chopped finely
2 tbsp. olive oil
Salt and pepper to taste

Step 1
Drain and rinse the lentils and chick peas in a colander. Cut the tomatoes into bite-sized pieces.

Step 2
Mix the lentils, chick peas, tomatoes, parsley, onion, olive oil and salt and pepper. That's it. Now you've got yourself a healthy, delicious salad. Enjoy!

Curried Cauliflower Soup

Ingredients

1 head cauliflower  (about 2 1/4 lb.) cut into florets
2 tbsp. canola oil
1 tsp. of salt
1 tbsp. butter
3 onions (sliced 1-inch thick)
1 1/2 tsp. curry powder
4 cups water
2 cups vegetable stock
2 tbsp. chopped fresh parsley

Step 1
Preheat oven to 450 F. On a baking sheet, toss cauliflower with oil and
salt. Spread out evenly, and roast until the florets turn brown, about 25
minutes

Step 2
In a medium pot, melt butter over medium-high heat. Add onions, and cook until soft, about 5 minutes.
Stir in the curry powder, roasted cauliflower, water and stock; cover and bring to a boil.
Once boiling, uncover, lower the heat, and simmer for five minutes.

Step 3
Scoop out 3 cups of cauliflower to a bowl, and set aside. Puree the soup using either a hand-held blender or a standing blender. Reheat if necessary. Ladle the soup into the bowls, and top with the reserved florets and
parsley.

Raisin Bran Muffins

Some may argue there is no ultimate bran muffin -- mostly because they think bran muffins taste like cardboard and dirt. But I challenge one of those bran naysayers to try one of these bad boys -- especially if they're having trouble with their plumbing.

Ingredients

1 1/2 cups of bran

1 cup milk

1/2 cup apple sauce

1 egg

2/3 cup brown sugar

1/2 tsp. vanilla

1/2 cup all-purpose flour

1/2 cup whole wheat flour

1 tsp. each of baking soda, baking powder

1/2 tsp. salt

1 cup raisins

Step 1

Preheat oven to 375 F.

Step 2

Pour milk, apple sauce, egg, brown sugar and vanilla into a large bowl and mix thoroughly.

Step 3

Stir bran, flours, baking soda, baking powder and salt together in separate bowl. Pour dry ingredients into the bowl with the wet ingredients. Mix until just combined. Stir in the raisins.

Step 4
Distribute the mixture into a greased muffin tin (12 count) or paper muffin cups if you prefer not to use grease.

Step 5
Place in preheated oven for about 20 minutes, or until they're done.

Tip
If you press down on the top and they spring back up, they're done.

Spaghetti Squash “Pasta”

Ingredients

1 medium spaghetti squash.
2 tbsp. olive oil

1/2 cup of chopped red pepper

1 garlic clove, minced

1 can plum tomatoes

Salt and pepper to taste

1/4 tsp. of basil

1/2 cup of parmesan cheese

2 tbsp. of butter

Step 1

Poke several holes in the spaghetti squash with a fork. Place in the microwave and cook for 10-15 minutes.

Alternatively, place the piereced squash in a shallow baking pan and bake for about an hour in a 375F oven.

Step 2

Place a frying pan over medium heat and let it heat up. Add the olive oil, then the red pepper. Cook the red pepper for a few minutes, then add the minced garlic clove. Cook the garlic for about 30 second, stirring constantly so it doesn’t burn. Add the can of tomatoes and season with salt and pepper. Allow the mixture to simmer for a few minutes.

Step 3

Scrape out the squash with a fork. It should resemble spaghetti. Toss it with the butter.

Step 4

Turn off heat. Add the chopped basil and squash to the tomato sauce. Mix well and place in bowls. Add parmesan cheese.

How To Roast Beets

Beets are both yummy and messy (if we’re talking about the purple-skinned buggers). They have an earthy, delicious flavor, and are high in fiber, folate and vitamin A. Many home cooks are reluctant to prepare beets from raw because of the potential for nasty stains. Especially where kids are involved. If you’re brave enough to just deal with purple hands, beets are an amazing addition to salads, or just eaten on their own. You can also pickle them by putting them in the liquid from an empty jar of pickles. If you don’t want to deal with the mess, there are golden beets and candy-cane-striped beets, as well, that don’t stain and have a very similar taste. All beets look awesome on a plate, but candy cane ones are especially funky.

Step 1

Preheat the oven to 425 F. Trim off the ends of the beets, and scrub them thoroughly under cool, running water.

Step 2

Place the beets on a large piece of foil that’s been folded in half. Drizzle with water. Wrap the foil over and seal the package tightly.

Step 3

Place the package on a baking sheet and put it in the oven. Heat until tender, about an hour, depending on the size of the beets. You can test the tenderness by piercing them with a fork; if you meet little resistance, they’re done. Be careful not to burn your hand with steam when you unseal the package.

Step 4

Once the beets cool, peel them by hand. The skin should come off easily.

Tips

Try to find similarly sized beets so they’ll cook evenly.

Smaller beets are generally preferable as large ones tend to be woody and tough.

Good-quality beets are well-formed with a scantily haired root. If the body is crooked or the roots hairy, they’ve likely struggled to grow and might be tough.
Beets and beet greens should be stored in the refrigerator.

Try sauteing the green with garlic and olive oil for a healthy, delicious treat. Make them like you’d make spinach; they taste just like beets.

How to Make Vegetable Stock

Vegetable stock is a flavorful base liquid used for cooking fish, grains and pasta, as well as being a base for vegetarian soups and sauces. Avoid veggies with strong flavors like cabbage and its sulfrous relatives, Brussels sprouts, kale and cauliflower. Basically things that make you fart. You can include whatever veggies and herbs you like: carrots, onions and leeks contribute sweetness, celery, saltiness and mushrooms add savoriness. Tomatoes are sweet, tart and savory. Wine and vinegar add tartness along with other layers of aroma unique to the type.

Step 1

Rinse your vegetables under cool, running water. Cut them into small pieces and include the peelings.

Step 2

Saute the veggies briefly in butter or oil before adding the water.

Step 3

Add cold water to the pot, and bring it to a gentle simmer. Aim for about two parts water to one part vegetable, measuring by weight. One cup of water is a little more than a ½ lb.

Step 4

Add any wine or vinegar after you’ve been simmering the veggies for about 10 minutes. If you add it too early, it will interfere with vegetable softening and flavor extraction.

Step 5

Simmer the stock gently, careful not to boil, for another 30 to 40 minutes. If you simmer it too long, it will develop an unpleasant aroma.

Step 6

Strain the stock through a fine sieve or cheesecloth, careful not to press on the veggies, which causes cloudiness.

Step 7

Cool the stock quickly by placing the pot in ice, or pour it into smaller containers to speed the cooling process. Store in the refrigerator, or the freezer for longer-term storage.

How to Roast Green Beans

Green beans, aka snap beans or French beans are a great source of vitamins and minerals, as well as dietary fiber. They’re also easy to find year-round and relatively inexpensive. The green bean casserole, an invention of the Campbell’s Soup Company to boost sales of their cream of mushroom soup is a common side dish at Thanksgiving. The casserole combines green beans with the canned soup from concentrate and (gasp!) canned fried onions to produce an interesting, not-so-healthy side dish. Sure it looks appetizing, but why not try something simpler, healthier and more delicious?

Roasting turns the starches into sugar, and the results are both sweet and tender – much like myself. One note: they don’t look the same as your run-of-the-mill boiled beans. Rather than being bright and green, they’re a bit shrivelled and brown. Not to worry, the taste makes up where appearance lacks.

Last thing: my kids absolutely love these.

Step 1

Preheat oven to 425 F.

Step 2

Rinse green beans under cool, running water. Line them up and cut off the ends. In a bowl, toss the beans in 1 tbsp. of olive oil to coat. Season generously with salt and pepper.

Step 3

Line a baking sheet with parchment paper or aluminum foil. Place beans in a single layer on sheet.

Step 4

Roast the beans for 10 minutes. Remove the tray and redistribute the beans, shake ‘em up. Place back in the oven for another 5 minutes or so, or until they start to brown.

Veggie Burger

Veggie burgers aren’t just for those wacky vegetarians anymore. Even carnivores can appreciate a vegetarian version, provided it doesn’t taste like cardboard. These burgers are kick ass and much healthier than their beefy counterpart. Serve it on a toasted egg bun with a slice of old cheddar and lots of crunchy lettuce.

Ingredients
1 small onion, diced finely
1 garlic clove
1 tsp. of canola oil
½ cup chopped mushrooms
¼ cup of salsa
1 tbsp. soya sauce
½ tsp. chilli powder
1 cup canned kidney beans, rinsed
½ cup cooked brown rice
¼ cup shredded sweet potatoes
2 tsp. mustard

Step 1

Drain and mash kidney beans, set aside.

Step 2

Add canola oil to hot frying pan. Once oil is hot, reduce heat to medium and add chopped onion and mushrooms. When onion is translucent, add garlic. Stir constantly for about a minute to prevent garlic from burning.

Step 3

Mix cooked veggies with salsa, soya sauce, mashed beans, brown rice, sweet potatoes, mustard, chili powder, salt and pepper. Form into patties.

Step 4

Fry each patty in canola oil under sides are browned.

Add oil to fry pan, add ingredients except beans and cooked rice. Cook until onions are softened. Mix

with beans and cooked rice. Let cool, form into patties, fry until browned.

Healthy Oatmeal Cookies

Oatmeal Chocolate Chip Cookies

Even if you’re not planning to hike up a mountain, try these cookies for a delicious treat without the guilt. Our kids all love them, and that really says something considering all the healthy crap in them.

Ingredients

1 cup oats

2/3 cup slivered almonds

¼ cup canola oil

½ cup butter, softened

¼ cup molasses

¼ cup turbinado sugar

1 egg         

1 tsp baking soda

1 ¼ cup whole wheat flour

1 tbsp. ground flax seed

¼ cup coconut

1 cup chocolate chips

Step 1

Preheat your oven to 375 F. Mix butter, oil, molassses, egg and sugar.

Step 2

Mix flour, flax, baking soda in a separate bowl. Pour the dry ingredients into the wet ingredients and stir until just mixed.

Step 3

Add oats, almonds, coconut and chocolate chips to the mixture, and stir until just mixed.

Step 4

Form the dough into cookies, big is okay. Place each flat cirlce on a parchment-lined cookie sheet and bake until done, about 15 minutes.