Simple Healthy Cooked Quinoa

Quinoa is technically not a grain, it is a dried fruit from the Chenopodium herb family. There are three main varieties of quinoa and the texture, color and flavor differ dramatically. The higher the quality of quinoa seed, the more delicate the flavor. Look for very light and tiny seeds. The bigger, darker seeds have a bittersweet taste.

The shelf life of quinoa is approximately one month because the seed is rich in essential oils which makes it a prime target for spoilage. You’ll be able to keep quinoa longer if you store in the refrigerator.

Approx. nutritional content of cooked quinoa, 1 cup
Note: quinoa is a complete protein

carbohydrates ~ 30 g.
calories ~ 159
fiber ~ 3 g.
protein ~ 6 g.
calcium ~ 60 mg.
iron ~ 4.7 mg.
potassium ~ 420 mg.
fat ~ 2 g.

Ingredients:

1 cup uncooked quinoa, well rinsed
2 1/4 cups vegetable or chicken stock
1 onion, chopped
3 garlic cloves, minced
1 tbsp. olive oil
1/2 tsp. each onion and garlic
1 tsp. fructose or sugar

Heat the oil in a large skillet. Add the onion and cook until translucent. Add the quinoa and garlic and stir over medium heat for 3 minutes. Pour in the hot water and bring to a boil. Reduce the heat and add the chicken base, onion powder, garlic powder and fructose. Cover and simmer for 20 minutes or until all of the liquid is absorbed.

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Healthy Quinoa Pilaf

1 cup uncooked quinoa, well rinsed
2 1/4 cups vegetable or chicken stock
a couple threads of saffron
1 onion, finely chopped
1 bell pepper, finely chopped
1 bay leaf
cilantro (optional)

Steep saffron in chicken broth for 10 minutes.

In a saucepan cook the onion in the oil over moderate heat until softened. Add the garlic and cumin seeds and cook stirring 1 minute more. Add the broth, quinoa, bell peppers, bay leaf and salt, bring the liquid to a boil and simmer, covered, until the quinoa is soft. Stir in cilantro. Serve

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Healthy Quinoa Fun Fruit Dessert

2 cup cooked quinoa
6 chopped dates
2 cups grape juice, unsweetened
1/2 cup of raisins or dried cherries
7 green grapes, chopped
1 radish, chopped (optional)

Mix the ingredients. Sliced bananas can be added just before serving.

Slice leeks in half length-wise. Wash all of the larger leaves very well. Chop washed leeks cross-wise into thin slices. Place leeks in nonstick pan and cook until limp. Add spices to the leeks and stir until well mixed. Add quinoa and cook for a couple minutes. Add stock and tomatoes, bring to a boil, lower heat and simmer, covered, for 15-20 minutes until done.

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Healthy Carrot Broccoli and Quinoa Recipe

I made this up on the fly with random ingredients in my fridge and liked it so much, it went into my regular rotation since it fits with everything I want in weeknight meal: quick, easy and scrumptious. I usually make quinoa in big batches and keep it in the fridge so I always have it available for a fast meal. Buy the smallest potatoes you can find, they’ll cook faster and need less prepping.

Did you know: Potatoes are divided into two categories: waxy and starchy. Yukon gold’s and red are waxy potatoes and are best served in dishes where you want the potato to hold it’s shape such as in a potato salad. Your average baking potato (think Idaho) is a starch potato and tends to break down when cooked, so they’re good for soups or mashing.

Ingredients:

2 cups cooked quinoa
2 cups baby potatoes, the smallest you can find
1 head fresh broccoli
Zest of 1 lemon
2 cloves garlic, minced
1 tsp butter
2 tsp olive oil

Parmesan cheese, for serving

Directions:

Chop broccoli into bite size pieces, and steam until it is cooked but not mushy.

Chop potatoes into bite size piece and fry in 2 tsp olive oil in a large, wide skille until golden brown on all sides and tender when pierced with a fork.

While your potatoes are cooking, heat remaining olive oil and butter on low in a small skillet. Add your garlic and cook for a few minutes being careful not to let it burn. Add lemon zest and take off the stove.

When potatoes are done cooking, add quinoa to pan, stir to combine potatoes. Add cooked broccoli, garlic mixture and serve topped with cheese.

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Healthy Quinoa Beet and Carrot Salad

The salad is incredibly good for you.  Not only does it contain a complete protein from the quinoa but it is also full of vitamins, live enzymes and antioxidents.

2 cups quinoa, cooked
1 c. grated carrots
1 apple, peeled and chopped
1/4 cup raisins or dried cherries
4 green onions, thinly sliced
1/4 c. sliced toasted almonds
1/4 c.pumpkin seeds

dressing
1/4 c. olive oil
2 T. cidar vinegar
1 T. mustard
2 T. maple syrup
1 T. lemon juice
salt & pepper to taste

Mix all the ingredients.
Add beets at the end so that it doesn’t discolor the salad.
1 1/2 cups grated raw beets.  Wear gloves if you don’t want to discolor your hands while grating them.
Lightly toss the beets and the salad.