Red Quinoa with Pumpkin, Cranberries and Sunflower Seeds

Have you tried red quinoa (say KEEN-WAH)?  I love quinoa but when I first made this salad I hadn't seen this beautiful red variety before.  Since then I found out there are white, black and red varieties.

Red quinoa "is similar to the other quinoa varieties: high in protein, gluten-free, easy to digest and quick to cook. Red quinoa is predominately grown in Bolivia; other quinoas come mostly from Bolivia, Peru and Ecuador (and more recently, the United States). Rinse and cook red quinoa as you would other varieties: for breakfast, in salads, and mixed in with other grains for polenta and pilaf-like side dishes."  Click link to access a very concise whole grain glossary.

In this recipe I have combined red quinoa with toasted sunflower seeds, bog cranberries and more pumpkin.  You can use diced pears or apples if you don't want the pumpkin!  I have been on a bit of a pumpkin fest as I use up my winter supply and dry seeds for the garden.  My favourite way to cook quinoa is to use my rice cooker.  Follow the package directions for quinoa to water ratio and the rice cooker will take care of the rest

Click on this link to get a printable recipe.
INGREDIENTS:
Makes 4 servings.

1 cup (250 ml) red quinoa
2 cups (500 ml) water

2 cups (500 ml) pumpkin or firm winter squash like kabocha or butternut (peeled and diced)

1 cup (250 ml) fresh or frozen cranberries, halved or chopped as you prefer
1/2 cup (125 ml) red onion, diced fine
1 clove of garlic, minced

1 Tbsp (15 ml) ginger, fresh, grated
1 Tbsp (15 ml) olive oil, extra virgin
1/2 cup (125 ml) sunflower seeds, raw (or pecans, walnuts)

2 Tbsp (30 ml) fresh parsley, minced

1 tsp (5 ml) cumin, ground
1 tsp (5 ml) curry power
1 tsp (5 ml) turmeric, ground
2 Tbsp (30 ml) maple syrup - I used Schloesser's, Trout Creek
2 Tbsp (30 ml) apple cider vinegar (like Eden organic)

1/4 tsp (1.25 ml) Sea salt

METHOD:
1.  Toast quinoa over medium-high heat in a non-stick pan for 2 minutes.  Shake it and move it around with a wooden spoon so it doesn't burn.  Toasting quinoa burns off the surface saponins and gives it a nuttier flavour.
2.  Then toast sunflower seeds in a large dry skillet. Heat until fragrant while shaking to prevent burning.  Pecans and walnuts are also favourites of mine in this salad.
3.  Bring 2 cups (500 ml) of water to a boil and add quinoa; reduce heat to low and cover.  Use a 1:2 ratio of quinoa to water.   Cook for 15 minutes or according to package directions until grain is tender and liquid is absorbed.  Add frozen cranberries during the last 5 minutes of cooking.  Turn off heat and set aside to cool.

4.  Cut the pumpkin or squash in chunks and steam until tender (not mushy).  I noticed they sell cut up squash at the store so you could use that if you want a quick solution.

5.  Heat oil in a non-stick pan and saute onion, garlic and ginger with the cumin, curry and tumeric over medium high heat for 3 minutes or until softened.  Remove from heat.

6.  Toss with the cooked quinoa, steamed pumpkin, maple syrup, apple cider vinegar and minced fresh parsley.

NUTRITION FACTS (per 1 cup/250 ml): 190 calories, 4.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 35 g carbohydrate, 4 g fibre, 10 g sugar, 6 g sugar, 8 g protein.  % Daily Values (based on a 2,000 calorie diet) are 30% vitamin A, 40% vitamin C, 8% calcium, 35% iron.

Quinoa Corn Polenta with Roasted Garlic Red Pepper Sauce

This delicious, hearty polenta dish is a bit of work but well worth the effort.  It took me an hour and 15 minutes to make it including roasting the garlic and peppers in the oven.  The polenta triangles are served over a roasted garlic and red pepper sauce that is a snap to make in a blender or food processor.  Impress you friends!

Quinoa is a high protein, quick cooking whole-grain from South America.  Corn grits are made from coarsely ground dried corn.  If you don't have grits you can use fine or medium corn meal.  Grits are heartier than cornmeal as they contain the hull and germ of whole grain corn.  The toasted sunflower seeds and thyme add depth of flavour.

I packed the other three servings into plastic containers and put them in the fridge for easy-to-grab lunches for the upcoming week.

It serves 4 people as a main course or 8 as a side-dish.

Click here for a printable recipe.

INGREDIENTS: 

1/3 cup Sunflower seeds, raw, organic - 80 ml 

3 cups Water, cold  - 750 ml
½ tsp Salt, sea - 2.5 ml
2 Tbsp Olive oil, extra virgin, cold pressed - 30 ml
½ cup Quinoa, dry - 125 ml
½ cup corn meal (polenta) - 125 ml

½ tsp  thyme, dried (sub 2 tsp – 10 ml fresh leaves) - 2.5 ml
4 tsp Olive oil, extra virgin, cold pressed - 20 ml

METHOD:

1.  Toast the sunflower seeds in a dry skillet.  Shake the pan frequently and stir with a wooden spoon.

Toast until golden, about 3-5 minutes.  Don't walk away from them as once they get going they can burn easily. 

2.  Put 3 cups (750 ml) cold water in medium saucepan.  Add salt and 2 Tbsp (30 ml) olive oil and bring to a boil.

I used fine cornmeal.

Stir in the quinoa and corn grits, stirring occasionally.  Bring to a boil and reduce heat to simmer.  

Add the dried thyme (or 2 tsp fresh thyme leaves) and cook, uncovered, stirring often until the quinoa and cornmeal are cooked through - about 20 minutes.  Taste it before you stop cooking to make sure the grains are tender.  The mixture is very thick.  I used a wooden paddle to scrape off the bottom and mix well during cooking.

3.  Stir in the toasted sunflower seeds.

Spread into a lightly oiled 10 x 10 inch (25 cm square) baking dish.  Let cool for 20 minutes or until firm.  

I have a foggy spot in the middle of my lens.  Really need a new camera.  Zooms broken too!  On the wish list.

When cool, cut the polenta into quarters and then cut each section into 4 triangles.  

4.  Heat 2 tsp (10 ml) olive oil in a skillet over medium high heat.  Add the polenta triangles and saute until golden, about 3-4 minutes per side.  I sauteed them in two batches adding two more teaspoons oil to second batch.

5.  To serve, spread 1/4 cup (60 ml) roasted garlic and red pepper sauce over centre of plate and top with four triangles.  Serve any remaining sauce on the side.  Garnish with a sprig of fresh thyme or parsley.  The sauce makes approximately 1 1/2 cups (375 ml) depending on size of garlic and peppers so there will be some leftover.  Garnish with a sprig of fresh thyme or parsley if you have it.  I used some parsley I have growing in my kitchen window.  Enjoy!  The recipe for the sauce is below.

Roasted Garlic and Red Pepper Sauce (makes approximately 1 1/2 cups - 375 ml)

2 each  Garlic, heads 

2 each  Red peppers, fresh, medium 

½ tsp  Salt, sea  - 2.5 ml
¼ cup Olive oil, extra virgin, cold pressed - 60 ml
1 Tbsp Red wine vinegar  - 15 ml
¼ tsp  Black pepper, freshly ground - 1.25 ml
¼ tsp Red pepper flakes, hot (to taste) - 1.25 ml

1.  Preheat the oven to 375'F.  Use your hands to take off the papery outside of the garlic.  Use a sharp knife to cut off the top quarter inch off the garlic bulbs.  I save vegetable bits like these in the freezer for my next soup stock.  Place garlic in an oven-proof dish and drizzle with a teaspoon (5 ml) olive oil and roast for 45 minutes until soft.

2.  You can use jar or your own roasted peppers.  I am out of the ones I froze from last summer so I used fresh.  I used one green pepper as I didn't have two red.  The sauce wasn't as vivid a red colour as it would have been.  I am a big believer in using what you have on hand.

I cut the peppers in half and discarded seeds and stem end.  Use your  hands to rub with olive oil and place in oven with the garlic to roast.

Below the garlic is baked.  Take it out of the dish to make it cool faster.

I cut the roasted peppers into smaller pieces to get them to cool more quickly too.  The sauce is getting pureed so I didn't remove the skins.  Simpler, adds fibre.

3.  Put the garlic and the peppers in the blender.

4.  Add the olive oil, red wine vinegar, salt, black pepper and red chile pepper flakes (to taste).  I tried it with less salt but thought it needed the whole amount to bring out the flavour.  Blend until smooth. 

Serve with the polenta triangles (recipe above).

NUTRITION FACTS (per ¼ recipe – 4 polenta triangles and ¼ cup sauce): 420 calories, 28 g fat, 3.5 g saturated fat, 0 mg cholesterol, 37 g carbohydrate, 4 g fibre, 3 g sugar, 7 g protein. %Daily Values are 6% calcium, 20% iron, 2% vitamin A and 200% vitamin C.

Yours in good taste, © Nancy Guppy, RD, MHSc.  http://nancyguppy.com/

Early February sunset at Chapman's Landing.

Fruity and Nutty Quinoa Salad with Maple Vinaigrette

This is one of my most popular quinoa salads. It is a great dish for pot lucks and get togethers.  I also like it packed on the bottom of clear containers, pint or quart size canning jars and topped with your choice of salad greens and vegetables for grab and go salads and lunches.  When you are ready to eat simply dump on a plate and the grain salad with the dressing will fall over the greens.  The salad jars keep in the fridge for at least three days.

Click here for a Printable recipe 

Makes 6 x 1 cup (250 ml) servings

INGREDIENTS:

1 cup dry quinoa - 250 ml

2 cup water - 250 ml

½ cup almonds - 125 ml

1 apple, cored and chopped

½ cup dried apricots, sliced - 125 ml

¼ cup sunflower seeds -60 ml

¼ cup dried cranberries - 60 ml

¼ cup raisins - 125 ml

2 Tbsp fresh mint, chopped - 30 ml

¼ cup maple syrup - 60 ml

¼ cup balsamic vinegar - 60 ml

2 Tbsp olive oil - 30 ml

2 Tbsp water - 30 ml

1 Tbsp Dijon mustard - 15 ml

METHOD:

1. Combine the quinoa and 2 cups (500 mL) of cold water in a saucepan. Bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Remove from heat and let stand for 5 minutes. Fluff with a fork.

2. Transfer quinoa to a large bowl. Add almonds, diced apple, slivers of dried apricots, sunflower seeds, dried cranberries, raisins and chopped mint; toss to combine. 

3. In a jar, combine maple syrup, vinegar, mustard, oil and water. Seal and shake until well blended.

4. Pour in vinaigrette and toss gently to coat. Garnish with a few sprigs of fresh mint. Serve warm or cold.

Note: You can store the vinaigrette in the refrigerator for up to 1 week; shake well before use. Makes I cup (250 ml) dressing  and is so good on many things!

Nutrition Facts (per 1 cup or 150 g quinoa salad without the green salad): 260 calories, 10 g fat, 55 mg sodium, 40 g carbohydrate, 4 g fibre, 16 g sugar, 6 g protein.  % Daily Values are 20% vitamin A, 4 vitamin C, 6% calcium and 20% iron.

Yours in good taste,
© Nancy Guppy, RD, MHSc
http://nancyguppy.com/

Quinoa Oats Porridge (rice cooker)

Quinoa is an ancient grain grown in the mountains of Bolivia, Peru and many South American countries.  It provides complete protein and is a good source of fibre and nutrients.  In Peru it is often eaten as a breakfast porridge and served in coffee mugs with ground cinnamon and a variety of seeds like pumpkin.

INGREDIENTS:
1/2 cup (125 ml) each quinoa and large flake oats, dry
2 1/2 cups (625 ml) water, cold
1/4 tsp (1.25 ml) cinnamon, ground
1/2 cup (125 ml) frozen blueberries
1/2 cup (125 ml) frozen cranberries
1/4 cup (60 ml) walnuts
Other optional additions of your choice include flax, sesame or sunflower seeds, nuts, chopped fruit or berries etc.  Sweeten to taste with Maple Syrup or your favourite sweetener.

METHOD:

1.  Add oats and quinoa to bottom of rice cooker.  Pour water over.  Use half milk if you wish.  Stir in cinnamon and mix well to combine. 

2.  Scatter frozen fruit and walnuts over top.  Here I am using frozen cranberries and blueberries.

3.  Turn rice cooker on and walk away leaving it to work its magic.  The rice cooker will switch to warm when it is ready.

Remove from heat and portion into serving dishes.   Serve with maple sugar or syrup if desired.

Pack leftovers into individual size containers and store in the refrigerator.  I like to take them to work for grab and go breakfasts.

NUTRITION FACTS (per 1 cup - 250 ml serving): 220 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium, 32 g carbohydrate, 5 g fibre, 2 g sugar, 7 g protein.  %Daily Values: 0% vitamin A, 4% vitamin C, 4% calcium and 20% iron.

(c) Nancy Guppy, RD, MHSc.  

Visit my website to find out more about online nutrition counselling. Nancy Guppy, RD

Gluten Free Quinoa Kale Breakfast Muffins

I made these quinoa kale breakfast muffins this morning.  Ate a few and will save the rest for my work week portable breakfasts.  I like them cold but they also reheat well.  Serve with salsa for extra zing! The recipe makes six muffins.  It is also enough for a smaller 9 inch (23 cm) pie plate.

INGREDIENTS:

Makes 6

1/2 cup quinoa, cooked - 125 ml

1 Tbsp oil - 15 ml

1/4 cup onion, diced - 60 ml

1/4 cup red pepper, sweet, diced - 60 ml

6 medium mushrooms, sliced

1 cup kale, shredded - 250 ml

1/4 tsp sea salt - 1.25 ml

1 tsp thyme, leaves, fresh - 5 ml

4 each eggs, medium - I used organic

1/3 cup sour cream - I used 14% MF organic - plain yogurt works too

1/2 cup cheese, sliced or shredded - I used Jarslberg

1/4 tsp paprika - 1.25 ml

METHOD:

1  Preheat the oven to 350°F (180°C).  Prepare a 6 - well muffin tin by coating with oil/butter or insert paper liners.  This smaller muffin tin fits in my toaster oven which I tend to use these days for baking as I mostly live alone.

  

THESE did stick a bit to the vintage muffin pan although I oiled them really well.  I couldn't resist trying out the reclaimed muffin pan though.  Below is another one I really like.

2.  Cook the quinoa according to package directions in unsalted water.  Set aside to cool.  

Press a heaping tablespoon of quinoa into the bottom of each of the six wells.

3.  Heat oil in a skillet. Sauté the sliced mushrooms, diced red pepper and onion and sliced kale for 5 minutes. Divide among the 6 wells.

4.   Beat eggs with sour cream in a blender or food processor.  Divide among the 6 wells.  I used my bullet.  Perfect for small jobs.

5.  Sprinkle tops with sliced or grated cheese and finish with a sprinkle of paprika.  I used Jarlsberg as I am a fan of Swiss cheese.

6.  Bake for 30-40 minutes or until egg is set.  Test them with a knife - insert in centre and if comes out clean they are cooked through.  Remove from the oven and let stand to cool five minutes before serving.  

NUTRITION FACTS (per one muffin - 1/6th recipe): 140 calories, 10 g fat, 4 g saturated fat, 120 mg cholesterol, 150 mg sodium, 6 g carbohydrate, 1 g fibre, 1 g sugar, 8 g protein.   % Daily Values are 25% Vitamin A, 40% Vitamin C, 10% calcium and 10% iron.

(c) Nancy Guppy, RD, MHSc.  

Visit my website to find out more about online nutrition counselling. http://nancyguppy.com/