Crazy For Quinoa

quinoa seeds

One of my favorite new foods I've learned about since being introduced to a gluten-free diet is quinoa (pronounced KEEN-wah). Though grain-like in appearance quinoa is actually a seed from a relative of the spinach plant. This ancient "grain" was valued historically by the Incas for improving the endurance of their warriors and is cultivated in the Andes Mountains.
I love its creamy/crunchy texture and slightly nutty flavor. Most of all, I love the fact that quinoa is a complete protein since I'm not a big meat eater. It not only has all of the essential amino acids but is high in the amino acid lysine, which we need for tissue growth and repair. This superfood contains many other nutrients including iron, fiber and B vitamins.

The bitter coating, saponin, is usually removed before we buy quinoa in this country. Rinsing it well is still recommended before cooking it to remove any residue. Remember to use a fine strainer.



Cooked quinoa

 
It's really easy to cook quinoa. Just bring 2 parts liquid and 1 part quinoa to boiling with a little salt, then simmer 15 minutes covered. The seed will enlarge and the germ will spiral out to form a tail. Remove from heat and let steam for 5 minutes. Fluff and serve with seasoning as desired. The seeds can be toasted in a dry pan for 5 minutes before boiling if you desire a roasted flavor.

Make a simple pilaf. Saute 1/2 to 3/4 cup of chopped veggies of your choice (celery, carrots, onion, pepper, garlic) in1 T. olive oil. Add 2 cups broth and 1 cup quinoa and cook as above.

Quinoa can be expensive but expands a lot with cooking. Look around for a good deal at health food stores and large supermarkets. I found quinoa at a Costco store at a very economical price. I do have to buy a 4 pound bag, but it stores well in a dry, cool place and it's easy to use. It can be substituted for most grains but especially for rice and couscous in many recipes. Make a big batch and store in the refrigerator to use as needed. Have fun trying something new and healthy.

What creative uses for quinoa have you found?

What Do You Eat?

What do you eat? A friend recently asked me that question when I mentioned our gluten and dairy free diet. I smiled a little as I remembered asking that very same question when the diet was first suggested to me. It seemed like an impossible hurdle to jump. What was left to eat?

Now after living the diet for a year, it feels much more feasible, but still challenging at times. Though there are more and more gluten-free and dairy-free foods available, they are limited and can be much more costly.

The gluten-free/dairy-free diet has made us much more aware of the importance of eating whole/natural foods and not just snacking on carbohydrates. I still wanted to serve baked goods that the entire family could eat without always having to purchase them.

A friend of mine found this simple banana bread recipe. This is one of my favorite recipes because the only flour it requires is rice flour. I use brown rice flour instead of white because brown rice flour is higher in protein and fiber and works well in this recipe.

Also, because the banana helps the dough stick together, this recipe doesn't require zanthan gum. Zanthan gum is used in a lot of gluten-free baking recipes. It makes the dough "stick together" like gluten does in wheat bread. Otherwise it would be crumbly and tend to fall apart.

I usually make muffins instead of bread with this recipe. The muffins are great for lunches and to grab for snacking. I feel they are just a little bit fluffier than the bread. Gluten-free dough tends to be heavier and raises better with a smaller amount of dough. My children reminded me that muffins are ALWAYS more fun with toppings. Our favorites are pecan with a little brown sugar and a few chocolate chips.

Notes and Tips:

1. If you use muffin liners, spraying the papers lightly helps the muffin come out.
2. I cut the sugar down to 1/2 cup when I use ripe sweet bananas.
3. Canned pumpkin can be used in place of bananas. Use all of the sugar and add 1 - 1 1/2 t. of pumpkin pie spice.
4. If you are short 1 - 2 T. of pumpkin or banana, you can use milk (non-dairy or dairy) in place of either.

This is an easy recipe for a child to help with. My eight-year-old daughter wants to learn to bake by herself this summer (minus the oven part). I put the dry ingredients together in a plastic baggie and made a mix for her to help the first time (helpful to do ahead of time if you want to save a little time also). She did the rest with a little instruction for the first time last week and did fantastic.

Go have some fun with this easy recipe and don't forget the toppings!