Recipe Wednesday - Quinoa? Say What?

Recipe Wednesday means I bring you a great recipe to consider for your collection.  My intention is to bring you delicious recipes featuring better food choices.  Let's face it, if it doesn't taste good, you won't eat it no matter how good it is for you.  Today's feature is Quinoa and today is a 2-fer.  Quinoa 2 ways!

Quinoa photo retrieved from Natural Health Techniques

What Is It?

Often referred to as a “wonder food,” quinoa (pronounced KEEN-wah) is a versatile and healthy addition to your table. It’s most often treated like a grain (in fact, it’s a seed and is gluten free), but, unlike grains or rice, it’s a complete protein, making it a smart choice for any meal.   Quinoa has a really satisfying texture (satisfyingly chewy, crunchy and fluffy all at the same time, like al dente pasta). Its great earthy flavor is slightly nutty and a touch bitter and easily takes on the flavors of herbs, spices, stocks or sauces that you might pair it with.  Quinoa’s protein content is very high, with a rarely found complete spectrum of essential amino acids making it great for vegan and vegetarian diets. It’s rich in dietary fiber and is very filling though not in the heavy, bloated way, more in a “I just ate something fairly complex that my body will enjoy for a while before I feel hungry again” kind of way.  Learning how to cook with quinoa is a great way to start making small, sustainable, smarter choices in your diet.  Substitue this protein packed seed for carbohydrates in your dishes, for example, replacing rice with quinoa.

Quinoa image retrieved from Wellwire.com

The Basics

Cooked by itself, quinoa is just like rice, if rice had a toasty, nutty flavor and was even easier to make. Add in your favorite spices and seasonings for a super simple side.  Use it cold or hot in a main dish or side.  Quinoa is a perfect cold salad ingredient, pair it with last night's leftovers or starting a salad from scratch.  Looking to use it as a main dish?   Quinoa can turn that simple side dish into the main event.  This gluten free food is quick and easy to prepare.

How To Cook It

You don’t need to be a mathematician for these formulas: 1 cup dry quinoa yields 3 cups cooked. I follow a simple 2:1 ratio for cooking (2 parts liquid to 1 part quinoa).  Bring quinoa and liquids to a boil together, reduce to simmer and cover for 15 minutes or until liquids are absorbed. Remove from stove and let sit for 5 minute with the lid on before fluffing with a fork and it’s ready to go! Try a chilled quinoa salad with chopped pecans, orange zest, green onions and light vinaigrette as a healthy alternative to traditional pasta salad. Tip: I suggest using liquids other than water to cook quinoa in to enhance the flavor. Chicken or veggie broth are great or try a bit of coconut milk and red curry seasoning blend for Thai inspired side dish, or even pineapple juice and dash of soy.

Now that you know what quinoa is, why it's good for you and how to cook it, let's get down to those recipes!

Lemony Quinoa photo retrieved from Allrecipes.com

Lemony Quinoa - "Quinoa is a high-protein, good for you grain, it can be substituted for couscous and makes a lovely side dish. This recipe is a crunchy, lemony, healthy dish that can be used as a side or as a light meal." — MBLASSNIG 

Ingredients - serves 6

1/4 cup pine nuts

1 cup quinoa

2 cups water

salt to taste

2 stalks of celery, chopped

1/4 red onion, chopped

1/4 tsp cayenne pepper

1/2 tsp ground cumin

1 bunch fresh parsley, chopped

Directions

1. Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.
2. In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork.
3. Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley. Adjust salt and pepper if needed before serving

Mediterranean Quinoa Salad image retrieved from Allrecipes.com

Mediterranean Quinoa Salad - "An easy to make light salad that can be served with or without chicken for vegetarians." — Coulter 

Ingredients - makes 4 cups

2 cups water

2 cubes chicken bouillon

1 clove garlic, smashed

1 cup uncooked quinoa

2 large cooked chicken breasts - cut into bite size pieces

1 large red onion, diced

1 large green bell pepper, diced

1/2 cup chopped kalamata olives

1/2 cup crumbled feta cheese

1/4 cup chopped fresh parsley

1/4 cup chopped fresh chives

1/2 teaspoon salt

2/3 cup fresh lemon juice

1 tablespoon balsamic vinegar

1/4 cup olive oil

Directions

1. Bring the water, bouillon cubes, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Discard the garlic clove and scrape the quinoa into a large bowl.
2. Gently stir the chicken, onion, bell pepper, olives, feta cheese, parsley, chives, and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.

So go ahead, be brave, dip your toes in the water of change with this easy substitution in your pantry.  I've substituted quinoa for brown rice in our favorite Cilantro Lime Shrimp recipe, that recipe alone has solidified quiona's place as a pantry staple.  Remember, small, sustainable changes are your stepping stone to those healthy changes that will make that New Year's Resolution your reality.

References:

Allrecipes.com 

Wellwire.com

Naturalhealthtechniques.com