Quinoa is fast-cooking, versatile and protein-packed. Keep a pot of the cooked grains on hand (using the basic recipe below), and these meals will come together in 10 minutes for a nutrient-rich breakfast, lunch or dinner.
At the multiple Middle Eastern eateries Einat Admony owns in lower Manhattan — the restaurant Balaboosta as well as the Taïm falafel franchise — the chef pays homage to her upbringing with remarkable care. Not only does she skillfully prepare honest renditions of the fresh and flavorful cooking she grew up eating, but Admony makes sure her dishes are nourishing too. “I treat my customers the way I treat my kids,” she says, “which means giving them good proteins, whole grains and keeping a vegetable focus.”
In this week’s news: Yogurt discovers its savory side; scientists look into the problems of piling on the protein; and caramel coloring gets a red flag.
Takers for Tomato Yogurt?
Blue Hill Farm, annex of New York’s famed Blue Hill eateries, is making its mark on the yogurt scene. Instead of offering the conventional fruit-filled varieties, the high-end farm-to-fork establishment is spooning out concoctions that are 30 percent vegetable puree. The yogurts — made with dairy from grass-fed cows and selling in a small number of Whole Foods markets — are available in six flavors: tomato, carrot, beet, butternut squash, sweet potato and parsnip.
In North America, the pomegranate season runs from late summer until early winter, making now the perfect time to start incorporating jewel-like pomegranates into meals and snacks. This dish has just four main ingredients (not including oil, salt and pepper), gets a nutty crunch from the walnuts and a burst of tart juice from the pomegranate that complements the crispy Brussels sprouts perfectly.
Whether you’re looking for a gluten-free pasta, trying to eat more whole grains or experimenting with ancient grains, you can find all kinds of alternative pastas lining market shelves these days. Here’s a quick primer.
Quinoa is a high protein whole grain (technically, it’s a seed) that has become very popular. The grain provides hefty doses of B-vitamins, potassium, magnesium, selenium, iron and zinc. Quinoa pasta has a nutty flavor and a dense consistency. Although quinoa is gluten-free, the pasta can be blended with other flours, including whole wheat flour, so be sure to read labels carefully.
Cooking quinoa (which is considered a whole grain even though it’s actually a seed) is as simple as cooking brown rice, using two parts water to one part quinoa. An important step in the cooking process is to rinse the dry quinoa before cooking to help remove the coating of bitter-tasting saponins. Once cooked, quinoa can be used in a variety of recipes and interchanged with any whole grain. And because quinoa is naturally gluten-free, it is a great pasta substitute for those who cannot tolerate wheat.
There are three kinds of quinoa you’ll find at your grocery store: red, black and white, and all have a slightly nutty flavor and a texture much like couscous. Here are three of my favorite ways to enjoy quinoa.
We’ve all heard of the health benefits of quinoa but I love it because it is so easy to prepare. Like rice, you combine 1 part quinoa with 2 parts cooking liquid, boil, cover, simmer for 10-12 minutes and it’s done. Quinoa is naturally nutty and delicious but I love adding spices to the cooking liquid for even more flavor and nutrition. A mix of curry, cumin, mustard, herbs, seeds and beans makes this recipe a nutrient-packed side dish or meal in itself.
Why are scientists calling quinoa a super grain? Because its a whole grain with a low glycemic index, healthy fats (Omega-3’s and Omega-9’s), and a host of phytonutrients, including flavonoids that act as powerful antioxidants with anti-inflammatory properties. It happens to be gluten free, so even those with gluten sensitivities can enjoy it. Quinoa is also a complete protein, and most grains aren’t because they lack one or more of the 9 essential amino acids necessary to make a complete protein. Pretty super, don’t ya think?
Quinoa is the seed of the chenopodium plant and is related to Swiss chard, spinach and beets. Although there are over 120 species, only three main quinoa varieties are cultivated – gold, red and black. Gold is the most common and boasts a firm texture and subtle, nutty flavor. It’s also easy to prepare (ready in just 15 minutes, like rice). Red is slightly bitter and crunchier than gold and black is sweeter and crunchier than red. Quinoa is incredibly versatile, whether you serve it for breakfast, lunch or dinner, and it can easily become a staple in your home.
Ready to serve up a new, fun summer salad for your Labor Day picnic or BBQ? You can easily add seasonal fruits and vegetables into a grain-based salad for a simple and flavorful dish. By sticking to fresh, whole and natural ingredients, you will be packing in the flavor to this quinoa salad. This dish is as quick as it is flavorful, and with all of the fresh strawberries and sweet honey mixed in, it is so satisfying on the dog days of summer.
Try this salad stuffed into a pita, or serve it on a bed of greens for a light supper. And at the height of bell pepper season, you can use it to fill hollowed-out red bell peppers for an elegant entree. Feel free to play around with this recipe; stepping into your farmers market will give you a whole new perspective of what else you can toss into this dish. No strawberries at the market? No problem. Fresh raspberries or blackberries are a sweet alternative. Not a fan of almonds? Pistachios are a sweeter alternative. If you’re planning on hosting a vegan guest, you can easily substitute agave nectar for the honey. Quinoa is a complete protein and a tasty gluten-free pasta-alternative that can be enjoyed by all.
Quinoa-a-holics have been sprouting all over the nation. If you’re looking for some new, creative quinoa recipes—we’ve got 5 you’ll love!
This Asian-inspired warm quinoa salad is a quick side dish for any weeknight dinner. Wrap leftovers in a whole-wheat tortilla for a high-protein brown-bag lunch.
Recipe: Quinoa, Shiitakes and Snow Peas
Toss out your protein powder! This deliciously healthy breakfast smoothie is made with almonds, quinoa and oats has 9 grams of protein per serving.
Beans + quinoa = a winning combination. Beans are chock full of fiber, B-vitamins, iron, calcium and zinc while quinoa provides protein, B vitamins, potassium and selenium.
Recipe: Bean Salad With Quinoa
Combine quinoa, whole-grain oats, sunflower seeds, pistachios and dried mango with maple syrup and canola oil to make these simple snack clusters.
Hot pepper, adobo seasoning, garlic, and onions dress up this quinoa salad. Leftovers can be added to scrambled eggs or used as a topping for homemade pizza.
Recipe: Yellow Quinoa