Tag: Seed

May 5, 2016 Recipes

Recipes for Quinoa

Continuing from my earlier post “Superfood called Quinoa“,  the following are a few recipes with quinoa

Grilled Chicken & Quinoa Salad

Quinoa recipes
grilled chicken with quinoa salad

Ingredients:

2 ¼ cups water

¼ cup uncooked quinoa, rinsed

1/3 cup extra virgin olive oil

3 skinless, boneless chicken breast fillets

½ tsp. ground fresh black pepper

½ tsp. salt

1 ½ tsp Dijon mustard

½ tsp chilli flakes

½ tsp smoky paprika

2 tbsp. lemon juice

100 gm cherry tomatoes halved

3 spring onions, sliced finely

1 small cucumber cubed into small pieces

4 cups rocket leaves

1 bunch basil leaves torn (1/2 cup packed)

Method:

  • Combine the water and quinoa in a large saucepan and bring to a boil, over high heat. Cover and continue boiling for about 10 minutes. Drain and rinse the quinoa under cold water. Spread on a tray to dry out.
  • Heat a grilling pan over a medium flame and brush about a tablespoon of olive oil over it. Sprinkle the chicken with a ¼ teaspoon of the salt and ¼ teaspoon of the crushed pepper, the chilli flakes, and the smoked paprika and rub it well into the chicken. Layer the chicken on the grilling pan and cook on both sides until slightly charred and cooked well. Cool for 5 minutes and cut into thin slices or cube if preferred.
  • Combine the remaining olive oil, salt, pepper with the lemon juice and the mustard in a bowl and whisk until well combined. Toss in the tomatoes, cucumber, and spring onions, toss well to coat with dressing.
  • Finally, combine the dried quinoa, grilled chicken rocket and basil leaves along with the tomato and cucumber and spring onions mixture. Toss well in a large serving bowl and serve.

Quinoa Vegetable Pilaf (Pulav)

Quinoa vegetable pilaf is a protein-rich, gluten-free and delicious dish. It is quick and easy to make. This can be served as a main dish or side dish.

Recipe will serve 2-4

Quinoa vegetarian recipe
Image courtesy Manjula’s Kitchen

Ingredients:

For quinoa

  • 1 cup quinoa
  • 1-1/2 cup of water
  • 1 tablespoon oil
  • 1/2 teaspoon salt
  • Pinch of turmeric

For vegetables

  • 1/2 cup peas
  • 1/2 cup corn
  • 1/2 cup carrot cut into small pieces
  • 1 tablespoon thinly sliced ginger
  • 1 green chili minced
  • 1 tablespoon oil
  • 1/2 teaspoon cumin seeds
  • 1/4 teaspoon black mustard seeds
  • 1 bay leave
  • 1/2 teaspoon salt adjust to taste
  • 1 tablespoon lemon or lime juice
  • 3/4 cup tomato chopped for garnishing

Method

  1. Wash quinoa gently changing the water several times.
  2. In a saucepan combine quinoa, water, oil, salt, and turmeric. Bring to a boil, cover and reduce the heat to low. Let it simmer until quinoa is tender and water is absorbed. This should take about 15 minutes.
  3. While quinoa is cooking heat the oil in another saucepan over medium heat, Test the heat by adding one cumin seed to the oil; if it cracks right away oil is ready.
  4. Add the cumin seeds, black mustard seeds, and bay leaves, as seeds crack add all the vegetables, carrot, corn, green peas, ginger, green pepper, and salt.
  5. Let the vegetable cook over medium heat until vegetables are tender but firm.
  6. Turn off the heat. Add quinoa to the mix of vegetable and gently fold it.
  7. Finish off by adding lemon juice and tomatoes.

Enjoy this nutritious, nutty and colorful dish!

Source: Manjula’s Kitchen for the vegetarian recipe above.

May 3, 2016 Food

Superfood called Quinoa

Quinoa pronounced as keen-wa is a flavourful and wholesome grain which was first domesticated and cultivated in Bolivia by Andean people around 3000 to 4000 years ago. It has been an important staple in the Andean cultures where the plant is indigenous but relatively obscure in the rest of the world. The Incas, who help the crop to be sacred, referred to it as chisaya mama or ‘mother of all grains’, and it was the Inca emperor who would traditionally sow the first seeds.

History of Quinoa– During the Spanish conquest of South America, the colonists scorned it as ‘food for Indians’ and suppressed the cultivation, due to its status within indigenous religious ceremonies. The occupiers forbade Quinoa cultivation for a time and Incas were forced to grow wheat instead.

Today Quinoa has been singled out by the FAO as the food with “high nutritive value” and is the world’s most popular “superfood”. It is loaded with protein, fibre, and minerals and does not contain any gluten. Quinoa is native to Bolivia, and believe it or not, is relative to Swiss chard, spinach, and beets. Just a cup of quinoa contains 8g of protein, 5g of fibre, 15% (daily value) DV iron, 30% DV magnesium, 19% DV folate and also heart- healthy omega 3 fatty acids. It is the perfect gluten -free substitute for pasta, rice or couscous. It is also frequently milled into gluten-free flour that can be used in baking, or as a base for gluten -free pasta cereals and more.

In their natural state, the seeds or grains have a coating of bitter-tasting saponins, making them unpalatable. Most of the grain sold commercially is processed to remove this coating. In south America, quinoa saponin has many uses, including as a detergent for clothes and an antiseptic wash for skin injuries.

Just like superheroes swoop in at that critical moment to save the day, superfoods are those that rescue our bodies from illness, nutritional deficiencies and the threat of obesity. There is no technical definition of the term “superfood”, but the word is typically associated with foods that offer multiple benefits for the body without a high amount of fat and calories accompanying them.  According to the Oxford dictionary’s definition – a superfood is a nutrient-rich food, considering it to be especially beneficial for health and well-being.

Quinoa, Cooked, Pot, Grain, Vegetarian, Food, Healthy
Quinoa Cooked Pot Grain, Vegetarian Food

With only 222 calories per serving and only 4 gm of unsaturated fat, quinoa meets the low cal, a low-fat definition of a superfood, and also offers many benefits for the body. Almost 15 percent of the total content of quinoa is protein, more than double the amount found in most standard grains. Studies have revealed that quinoa has a complete amino acid profile, meaning that with each serving, your body is getting nine key building blocks for making protein. Due to this, it is also a natural appetite suppressant, aiding you in consuming less food throughout the day. It is often suggested as food for dieters as it is high in protein and low-calorie nutritional profile. It is also a good source of riboflavin which helps decrease the attacks of migraine sufferers by boosting the energy metabolism within the muscle cells and brain.

Clearly quinoa offers many proven nutritional benefits while introducing very little calories and fat to your diet. So the important thing is that you try to call it “breakfast”, “lunch” or “dinner” and find some way to incorporate this nutritious superfood into your daily meals.

To be continued….Recipes for quinoa