Tag Archives: quinoa

Get Your Whole Grains On!

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To say we love whole grains at is an understatement! Lia has touted their benefits–for your health, for your taste buds–for years and she has made converts of the whole staff. In fact, winning us over to whole grains may well be one of Lia’s early successes as a NOURISH Evangelist. Not only do we relish the range of of hearty flavors and textures offered by whole grains. In fact, we now prefer them to their refined cousins and our kitchens are stocked with a variety of whole grains for meals from breakfast to dinner and snacks in between.

But if you’re new to whole grains, figuring out what to do with them can be confusing. (What the heck is millet, anyway? Keen-WHAT?) If you’re not sure exactly what a whole grain is, start with Lia’s Gotta Get Your Grains primer. Then dive into our “Get a New Grain” series to discover a world of whole-grain options beyond whole-wheat bread and pasta:

And if you think whole grains take too long to cook, think again. Here are 5 whole grains you can have on the table in less than 20 minutes>

Natural Products Expo 2011, Part 2: Ancient Grains, Vegan Fare and More

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Last week, I reported on the overall vibe at the Natural Products Expo West, which included plenty of buzz about GMOs. This week, I want to share some of the cool stuff I spotted on the expo floor that (hopefully) will come to a store near you soon. These are just the highlights!
Ancient Grains for Modern Diets

Whole-grain goodness is a linchpin of healthy eating. But as I strolled the expo floor, it was clear that ancient grains where it’s at. The South American grain quinoa has come of age, and protein- and nutrient-packed ancient forms of wheat are the next big thing.

Quinoa was in everything, from cereal to quick-cooking whole-grain blends (from Village Harvest and truRoots, to name just two). I even found qunioa-enhanced chocolate (Alter Eco’s Dark Chocolate Quinoa Midnight Madness bar).

Jovial offers pastas and cookies made with einkorn, an ancient form of wheat that’s high in protein and B vitamins. We’re big fans of Jovial’s einkorn pasta, which is full-flavored and hearty. Their new Italian-made einkorn cookies are surprisingly delicate and will change the way you think about whole wheat baked goods.

I also had a chance to sit down with Bob Quinn, founder of Kamut Khorosan, an ancient form of wheat originally from Egypt. Quinn grows the wheat in Montana, and most of it is exported to Italy, where it’s used to make pasta. But Kamut, which Quinn touts as “King Tut’s wheat,” is catching on in the States in everything from flour to pasta to whole wheat berries.

Vegan for All

I’m not vegan myself, but I can get behind the idea of a plant-centered diet, so I was eager to check out some of the vegan fare at the expo. This year, I found vegan food that appeals to all palates.

My big gripe with vegan “cheese” has been with the flavor (often not even close to the real thing) and texture (many vegan cheeses have a disconcerting tendency to coat the mouth). A vegan friend has been encouraging me to try out Daiya vegan cheese. Last week, I did, and found it a big improvement over vegan cheese I’ve had in the past. Daiya’s cheddar- and mozzarella-style shreds are made from tapioca and have a nice mouthfeel and good melting quality. No, they won’t replace a Neal’s Yard Cheddar or buffalo mozzarella, but you could use them to bust out a decent mac ‘n’ cheese.

I also swung by the Earth Balance booth to check out their forthcoming (this summer) line of vegan MindfulMayo line. Now, I love a homemade mayo, but I’d also happily use their Olive Oil Mayonnaise in a tuna salad or on a sandwich.

Goin’ Coconuts

Walking the expo aisles, one would be forgiven for thinking the world has gone coconuts. There were booths with coconut water, coconut oil, coconut spreads, coconut butter, coconut ice cream, coconut milk, coconut syrup and coconut sugar.

Why? Although coconut’s fat is saturated, it’s a beneficial kind that has an anti-inflammatory, antibacterial effect. And because it’s a plant-based fat, its saturated fat is supposed to be better absorbed by the body than animal fat.

Coconut can be a pricey ingredient, so I was curious to sample Earth Balance’s Organic Coconut Spread (also due out this summer), which will have a lower price point but also can be used for baking and other dishes.

But the coconut item that most intrigued me was Coconut World’s Coconut Sugar. Imagine brown sugar with the lighter texture of granulated sugar, but with a lower glycemic index (so it’s absorbed more slowly into the blood) and much higher in potassium.

Better Packaging

Reducing our packaging footprint was a big theme, and manufacturers were looking for ways to go beyond recyclable. Just one example: Boulder Canyon Natural Foods kettle chips in a compostable bag (yes, the chips are good, too).

There also were lots of reusable water bottles, containers and napkins. Eco Lunchbox showed off sleek and chic stainless-steel containers paired with gorgeous handmade, fair-trade fabric lunch bags and napkins. Still trying to break the plastic baggie habit? Try LunchSkins‘ reusable BPA- and phthalate-free baggies with Velcro closures, which you can toss into the dishwasher.

Baked Ancient Grain Fusilli with Veggie-Laden Marinara

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One way to enjoy protein-rich ancient whole grains is in pasta in this baked fusilli. Kamut and Jovial einkorn are ancient forms of non-hybridized wheat. Another ancient grain that finds its way into pasta is quinoa. Experiment with different varieties: Kamut has a mild flavor and texture that’s pretty darned close to regular pasta (making it a good choice for whole-grain pasta newbies). Jovial einkorn is a bit heartier, while quinoa falls somewhere in between. I used fusilli here, but penne or elbow macaroni would work just as well. Because this is made with our veggie-packed marinara sauce, it’s a kid-friendly dish for little ones who are reluctant to eat their veggies.

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Get a New Grain: Amaranth

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The more I’ve learned about amaranth, the more I’ve come to think of it as quinoa’s little cousin. The two certainly have a lot in common. Like quinoa, amaranth has a long New World history. It was revered among the native peoples of Mexico and Central America, and it was so crucial to the Aztecs’ diet, culture and even religion that the Spanish conquistadors outlawed its cultivation.
get-a-new-grain-amaranth

Also, like quinoa, amaranth is considered a “pseudo-grain” because it isn’t a true cereal grain, though it shares many of the same nutritional and culinary qualities. Amaranth “grains” are actually the seeds of the plant, which also yields very tasty, tender green leaves that you might have seen labeled as “Chinese spinach” at farmers’ markets or Asian groceries.

And, along with quinoa, amaranth is a nutritional dynamo. A quarter-cup uncooked amaranth (about 3/4 cup cooked) has 179 calories, 3 grams of fiber and a whopping 7 grams of protein. Even better, amaranth is one of the few plant sources of complete protein (like quinoa, surprise, surprise). If you’re a vegan or simply trying to enjoy more meatless meals, amaranth should have a place on your plate. Oh, yeah, and it’s gluten free, too.

So what’s the difference? For all its similarities to quinoa, amaranth has some unique characteristics:

What It Looks Like: Amaranth’s teeny-tiny pale-golden beads look like a much dinkier version of quinoa. (Tip: The tiny grains tend to scatter everywhere, so if you buy amaranth from the bulk bins, use a funnel to decant it into another container. I learned this the hard way.)

What It Tastes Like: Texture is the first thing you notice about amaranth. Whereas quinoa cooks up with fluffy individual grains, amaranth releases lots of starch during cooking. That lends it a gelatinous consistency with each grain creating a subtle, caviar-like “pop” when you chew it. Amaranth has a mildly nutty quality and readily absorbs the flavors of other ingredients.

How to Cook It: Use 1 part amaranth to 3 parts liquid, which can be anything from plain water to stock to milk. Bring the amaranth and liquid to a boil, then cover, reduce the heat and let it simmer for 25 minutes or until tender. Stir it occasionally. To enhance amaranth’s nutty flavor, saute the grains in a little bit of fat before adding your liquid. One cup of uncooked amaranth yields about 3 cups cooked.

How to Use It: Choose dishes that make the most of amaranth’s rich, pudding-like texture. Indeed, we’ve found it makes an excellent dessert in our Chai-Spiced Amaranth Pudding or Chocolate Amaranth Pudding (yes, we love pudding around here!). I’d also try it for breakfast in place of millet in our Creamy Millet with Blueberry Compote. Or use it instead of corn in grits or polenta.

Additional Notes: You’ll also find amaranth flour, which you can use to in baked goods or to make atole, the warm, thick traditional Mexican drink. Look for puffed amaranth at health-food stores (or pop it yourself at home), which you can use as a cold breakfast cereal or to make like alegria–a lovely Mexican snack that has been described as Mexico’s answer to the Rice Krispie treat.

20-Minute Whole Grains

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I talk a lot about whole grains. And when I do, people often scrunch up their noses and ask, “But don’t whole grains take a lot of time to cook?” The answer is: yes … some do. But others like quinoa, bulgur, rolled oats– even popcorn–take about the same time to cook as white rice. Here are five whole grains you can have on the table in 20 minutes or less.

20-minut-whole-grainsBulgur — Bulgur is made from wheat berries that have been steamed, dried and crushed to result in rough little nuggets that look a lot like steel-cut oats. Bulgur is one of my favorite whole grains, for its fluffy-yet-chewy texture, its versatility and its convenience. Fine- or medium-grind bulgur (it ranges from fine to coarse) cooks in just 10 minutes and makes a great addition to breakfast, salads, main courses … even dessert.

Quinoa – Quinoa is considered a super grain in that it contains all the amino acids necessary to build protein (which is why it’s called a complete protein). Outside of the animal world, that’s an anomaly. Raw quinoa looks like beautiful little beads. But they puff up considerably when cooked (about 15 minutes), into a texture a bit like fluffy oatmeal. I like to have a batch of quinoa on hand in the fridge for mixing into salads, shaping into skillet cakes, or even folding into eggs (Noe loves them that way).

Rolled Oats – Rolled oats (sometimes called “old-fashioned” rolled oats) have all the same nutritional benefits as their more toothsome cousins, steel-cut oats; they’ve just been steamed and rolled flat. Depending on the size, rolled oats will cook in 5 to 15 minutes and can be used interchangeably (adjusting cooking time) with steel-cut oats. They’re also terrific in homemade granola, cookies and breads.

Whole Grain Pastas – Aha! I’ll bet you didn’t expect to see pasta here. But whole grain pastas—whether made from whole wheat, brown rice, or a combination of grains and legumes—have all the nutritional benefits of a whole grain, and they cook as quickly as “white” pasta. Our Brussels Sprouts Carbonara with Whole Wheat Fusilli transformed Alison’s opinion of whole wheat pasta; now it’s a weekly go-to favorite in her household.

Popcorn – Don’t discount popcorn as a whole grain! But do stay away from the microwave variety (or the pre-popped kind already in bags); they tend to be loaded with artificial ingredients and high in sodium. The old-fashioned way of popping popcorn is decidedly easy, though, and takes just under 10 minutes. Heat a tablespoon of canola oil in a large, heavy-bottomed pot over medium-high heat and add ¼ cup popcorn kernels. Swirl around to coat and then put the lid on the pot. In a few minutes you’ll start hearing the ping of the pops. Give the pot a few good shakes (hold the lid so it doesn’t slip off) and take it off the heat when the popping stops. Then top it with whatever you choose (Alison and I discovered we both love truffle oil and sea salt) for a snack, or turn it into a fun dessert.

There you are; five whole grains that cook fast enough you can build them into a weeknight. See … no need to let time keep you from trying whole grains.

5 Recipes to Try:

Brussels Sprouts Carbonara with Whole Wheat Fusilli

Maple Caramel Popcorn

Dark Molasses Cranberry Granola

Lamb Tagine with Preserved Lemon, Dates and Bulgur

Curry Quinoa Cakes

Corn and Quinoa Pasta Salad

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This pasta salad was a hit when Alison and I made up a giant batch of it to serve at the Taste of Sonoma event a few years ago. I first made this for a potluck picnic at church and no less than five people came up to me and said, “Did you by chance make that quinoa salad? It was de-LICOUS!” (when pondering what to name it, Sierra even recommended Really Yummy Pasta Salad). And here I was afraid the quinoa would freak people out. Truth is, there’s a lot to love about this salad: a healthy dose of whole grains in the form of quinoa and whole grain penne, a break from basil with chives and parsley, and a lip-smacking tart-sweet balance from the corn and lime juice combo. This pasta salad is a potluck winner, whether you’re making it for a backyard barbecue or a high-end event. And, yep, you can make this pasta salad a day in advance — in fact it tastes even better when you do because the flavors have time to develop.

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Healthy Made Convenient

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By Alison Ashton

After Hurricane Katrina rolled through the Gulf States five years ago, a friend headed to his family’s home in south Mississippi to clean up the damage. While he was there, the military came by, distributing MRE (meals ready to eat) like they were edible Mardi Gras beads. My friend accepted some and passed them along to his wife, who was my coworker. She brought them to work, where several of us gathered in the communal kitchen to sample some guv’ment fare. It was OK–and probably very welcomed by thousands of overwhelmed souls busy setting up house in FEMA trailers. When time and resources are tight, your definition of “good” broadens” considerably.

At NOURISH Evolution, we advocate cooking from scratch with fresh, whole, seasonal foods. But we also live in the real world, where long days can make getting healthy food on the table for dinner challenging. We’ve offered cook-ahead strategies to stock the freezer, shared speedy recipes that come together faster than ordering a pizza, and suggested equipment like pressure cookers that make quick work of cooking beans and grains.

Sometimes even those are a stretch, though, and it helps to have some of the work done for you. Lately, I’ve notice a wider range of steamed, shelf-stable, refrigerated or frozen legumes, grains, and vegetables that make healthy cooking convenient.

healthy-convenience-postLegumes. I’ve become a fan of vacuum-packed, steamed, ready-to-eat black-eyed peas, lentils, and various kinds of beans distributed nationwide by Melissa’s (I’ve also found refrigerated and shelf-stable varieties at Trader Joe’s). They typically have less sodium than their canned counterparts (rinsing canned beans washes away only about a third of the sodium) and much nicer texture. These steamed legumes are firm and hold their shape.

Whole grains. We’ve sung the praises of Village Harvest’s line of frozen, cooked grains, including quinoa, brown rice, and wild rice. These have terrific texture, and you can pour out what you need and put the rest back in the freezer. (I’ve used the quinoa to speed up preparation of Curry Quinoa Cakes.) Trader Joe’s also has its own label of frozen cooked grains, as well as shelf-stable versions.

Veggies. While I prefer using fresh beets with a big bouquet of greens still attached to make something like Mama Kourtesi’s Beet and Green Salad, there are hectic evenings when I appreciate the convenience of peeled and steamed baby beets that I can add to a salad or slice over pizza. Items like steamed, sliced carrots also are a fast way to add color–and nutrition–to salads and side dishes.

Products like these make it a lot faster to eat healthily on crazy days, but there are some caveats. You’ll pay a premium for the convenience. For instance, a 20-ounce bag of frozen cooked brown rice is $5, which would buy you a 32-ounce bag of uncooked rice (uncooked rice from the bulk bins costs even less). And while many of these items have little or no added salt, others may have more. If salt’s a concern, check the sodium tally on the Nutrition Facts label.

This Mississippi “Caviar” isn’t quite an MRE, but with the help of some ready-to-eat components, it’s close. And it tastes a heck of a lot better, trust me.

alison-thumbA longtime editor, writer, and recipe developer, Alison Ashton is a Cordon Bleu-trained chef and the Editorial Director for NOURISH Evolution. She has worked as a features editor for a national wire service and as senior food editor for a top food magazine. Her work has appeared in Cooking Light, Vegetarian Times, and Natural Health as well as on her blog, Eat Cheap, Eat Well, Eat Up.

Get a New Grain: What is Quinoa?

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What the heck is quinoa? You’ve probably heard about quinoa at some point by now—in a magazine, by a chef on a show. But is it really up to the hype? In a word: Yes.

whole-grain-what-is-quinoa-postWhat it Looks Like: Quinoa kernels look like little flat, ivory beads (red quinoa is a lovely burgundy hue). When cooked, the germ detaches from the grain like a little tail, making the quinoa look like a bowl of tiny commas.

What it Tastes Like: Quinoa is flavorful enough to be interesting, but mild enough to be versatile. It has a nutty note and slight “pop” when you bite into it.

How to Cook it: Unless you buy a box that’s labeled “pre-rinsed,” be sure to rinse the grains well to wash off the bitter saponin coating (a naturally-occurring insect repellent). Just swish them around in a fine-mesh strainer until the water runs clear and there are no suds. To cook, bring 2 cups water or liquid to a boil. Stir in 1 cup quinoa, cover, reduce heat and simmer gently for 15 minutes.

How to Use it: Quinoa makes gorgeous salads, but it also works as a pilaf, a morning porridge or even in crispy quinoa cakes (see ours below).

Additional Notes: Quinoa is unique in that it’s a “complete protein.” What that means, exactly, is that it contains all seven essential amino acids in correct proportion for our bodies to use effectively, just like it does the proteins in meat or eggs. It is native to South America and was the major source of protein for the ancient Incans.

(For more information on whole grains, see Gotta Get Your Grains.)

Curry Quinoa Cakes

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These quinoa cakes are crispy and flavorful and delightful as a light meal on their own, or as an innovative appetizer. Serve them with our Curry Dipping Sauce.

curry-quinoa-cakes-recipe1/2 cup quinoa, rinsed and drained
1/2 cup water
1/2 cup reduced-sodium chicken broth
1 egg, beaten
1/2 cup peas, (if frozen, thawed)
2 tablespoons shredded onion
2 cloves garlic, grated
1/4 cup whole wheat flour
1 tablespoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons buttermilk
1 teaspoon red curry paste
1/2 teaspoon powdered ginger
Sea salt and freshly ground pepper, to taste
3 tablespoons canola oil, divided

Combine quinoa, water and broth in small saucepan, and bring to a boil. Cover, reduce heat, and simmer 15 minutes. Fluff with a fork.

In a medium mixing bowl, combine quinoa with remaining ingredients (except oil).

Heat 2 tablespoons oil in a large, nonstick pan over medium-high heat. Drop 8 generous 2-tablespoon scoops of the quinoa mixture into the pan, flattening into a pancake shape with a spatula or spoon. Cook until browned on bottom, about 1-2 minutes. Carefully flip and cook another 1-2 minutes.

Add remaining tablespoon of oil to the pan and bring up to heat. Repeat with remaining quinoa cake batter.

Makes 16 pancakes