An Unfamiliar Ingredient

While my mother-in-law was visiting with us last week to help me with the boys, she asked if I knew much about quinoa. I didn’t. In fact, I had only eaten it a handful of times, and only ever cooked it once, and not very successfully. The next day, Grayson and I were browsing through the bulk section of a local natural food store. We spotted a gorgeous tri-colored quinoa mix and decided to give it a try while mom was in town.

Where I Find Recipe Inspiration

The next day I searched the internet for some inspiration. After finding a recipe for a quinoa salad with bell peppers, scallions, zucchini, celery, and almonds, I took inventory of my kitchen. I had the quinoa on hand, that was a start.

I decided I could adjust the recipe by improvising with what I did have available:

• garlic scapes (early garlic, mild and sweet)
• sweet onion
• edamame
• goat cheese
• pumpkin seeds

People often ask me where I find recipes, this is my approach. I start with the main ingredient I want to showcase, in this instance it was quinoa. I do a search and find one to three recipes that look both wholesome and delicious. This is where the creativity comes in, I intermingle the recipes together, adjusting them to incorporate the fresh vegetables I have on hand that week, and create a new recipe.

Sometimes this works, sometimes it doesn’t, but I find that the more I experiment in this way, the more successful my food becomes. In this case, it did work.

A Seed In Disguise

In the realm of cooking and eating real foods I am constantly learning. In researching for this particular post, I quickly came across a fact about quinoa that was a bit surprising to me. Quinoa is not a grain. Perhaps this is old news, but it was new to me. Quinoa is actually a seed (related to beets, spinach, and chard), even though it acts and tastes like a grain. This is great news for those following a gluten-free diet!

We have not embraced an “extreme” diet such as gluten-free simply because we have not seen a need to. Our bodies do well with a bit of gluten. We do, however, make sure that the grains we eat are whole (everything in moderation).

I completely understand however that some people have an intolerance to grains; and for those, quinoa provides a delicious way to satisfy that desire for grains while avoiding the consequences gluten may cause on one’s system.

Quinoa Is a Complete Protein, Containing All The Amino Acids That Our Bodies Need

Another astounding attribute of quinoa is that it is a complete protein, which is very rare in plant foods. Vegetarians must eat a wide variety of plants to achieve enough incomplete proteins in order to thrive in their diet (as opposed to animal proteins which are complete). Quinoa is therefore a fantastic staple source of complete protein for vegetarians, vegans, and those who don’t include much meat in their diet

What to do with Quinoa

Quinoa is not only a beautiful ingredient, but also a playful one. As it cooks, a “tail” uncoils out from the seed, which might help in enticing young children to give it a try in place of rice or pasta. It is simple and quick to prepare, and is cooked much like rice (1 cup quinoa to 2 cups water or broth).

Quinoa is a fantastic addition to soups, salads, and casseroles. It’s a great foundation for vegetable dishes, as it is a complete protein (replacing the need for meat), and has a lot of umami (the “taste” or sensation of eating meat).

Quinoa is a perfect way to add color to a dish. Quinoa colors can range from white and ivory, to red, brown, and orange, to deep purple and black.

Always be sure to thoroughly rinse quinoa seeds before cooking them or else they may taste bitter! Rinse them in a colander with holes small enough so the seeds don’t slip through. Rinse until the water from the quinoa runs clear instead of frothy. The frothiness is the natural chemical compound known as saponin being carried away. Saponin protects the quinoa seeds from predators as they grow.

You can find quinoa in the bulk or grain section of any market. I have found this tri-colored quinoa in both of our local health food stores as well as Trader Joes (It runs about $4.99/pound)

A Seed Full Of Good Health

Some additional health benefits of quinoa include:

• It is a low-ranking food on the Glycemic index, making it a good choice for diabetics, as well as assisting in weight loss (it is low-carb)
• Quinoa is great for memory and mental health because it is a rich source of B Vitamins, including folate (Folic acid, which is taken by women when they are pregnant, is the synthetic version of folate)
• Quinoa is digested much more easily than wheat, rye, or barley. It is well tolerated by those with Celiac disease.
• Quinoa is good for the cardiovascular system, as it is rich in the mineral magnesium, which supports healthy blood vessels and reduces the risk of heart disease.
• Quinoa, with its antioxidants and anti-inflammatory phytonutrients, may help in preventing cancer.

Quinoa Salad with Edamame, Goat Cheese, and Roasted Pepitas (Pumpkin Seeds)

This recipe is sure to impress with its beautiful presentation of color. It’s the perfect vegetarian dish (if prepared with vegetable stock), that showcases quinoa and edamame, both of which are complete proteins, a rare find in the plant world.

• 2 Tbs coconut oil (or olive oil)
• 4 garlic scapes, diced (or 3 cloves of garlic, diced small)
• 1 small onion, diced small
• light seasoning mix (such as Fines Herbes)
• 1 cup quinoa (tri-colored if available)
• 2 cups stock (chicken or vegetable)
• 1 cup steamed and shelled edamame (fresh peas would also work)
• 2oz goat cheese, crumbled
• 3/4 cup raw pumpkin seeds

1. Heat oven to 400 degrees, arrange pumpkin seeds on baking sheet in a single layer, lightly salt the seeds. Roast pumpkin seeds on top rack of oven for about 10 minutes, or until they begin to brown. Remove from oven and set aside. (You can also purchase already roasted seeds)
2. Thoroughly rinse quinoa
3. Heat oil in large frying pan over medium heat. Add garlic scapes, onion, and seasoning. Cook for about 5 minutes, stirring occasionally, until onion is tender.
4. Add rinsed quinoa and stock to the frying pan. Bring to a boil, reduce heat, cover and simmer for 15-20 minutes, until all the stock is absorbed. Quinoa should maintain a firm and chewy texture–not mushy. The white seeds should be a little translucent, and the “tail” should be uncoiled from the seed.
5. Place cooked quinoa into a large bowl with the steamed edamame. Mix in the crumbled goat cheese and roasted pepitas.
6. Enjoy hot, or place in the refrigerator to cool for a cold salad; it’s great both ways!

I believe in a well-rounded diet with a great variety of whole foods. Therefore, I don’t believe in “super foods”, but if I did then Quinoa would definitely be one of them. Don’t be deterred if it’s an unfamiliar ingredient to you. Embrace it, pair it with some more familiar fresh ingredients, and prepare it in a simple way. This seed with its great abundance of healthful attributes, fantastic flavor, and vibrant colors  is worthy of an introduction to your diet.

Real Food Question of the Week, Comment Below: I’d like some more inspiration for future quinoa recipes. What are some ways you like to enjoy quinoa?

Sources

http://www.livestrong.com/article/4695-need-health-benefits-quinoa/

http://vegetarian.about.com/od/glossary/g/whatisquinoa.htm

http://www.livestrong.com/article/346533-health-benefits-of-quinoa/

http://www.ehow.com/info_8084161_difference-colors-quinoa.html

http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

http://theculturedcook.com/2010/09/taking-the-bitterness-out-of-quinoa/