Quinoa 365

Copyright © 2010 by Carolyn Hemming and Patricia Green
Whitecap Books
Ebook released in 2011

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. For more information contact Whitecap Books, at 351 Lynn Avenue, North Vancouver,
BC
, Canada
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The information in this book is true and complete to the best of the authors' knowledge. All recommendations are made without guarantee on the part of the authors or Whitecap Books Ltd. The authors and publisher disclaim any liability in connection with the use of this information.

Whitecap Books is known for its expertise in the cookbook market, and has produced some of the most innovative and familiar titles found in kitchens across North America. Visit our website at
www.whitecap.ca
.

Edited by Elaine Jones
Proofread by Paula Ayer
Illustrations by Setareh Ashrafologhalai
Food photography by Ryan Szulc
Food styling by Nancy Midwicki
Prop styling by Madeleine Johari
Basic epub produced by Innodata
Epub designed and edited by Jesse Marchand

Library and Archives Canada Cataloguing in Publication

Green, Patricia

Quinoa 365 : the everyday superfood / Patricia Green & Carolyn Hemming.

Includes index.

Print ISBN 978-1-55285-994-0
E-ISBN978-1-77050-049-5

1. Cookery (Quinoa). I. Hemming, Carolyn II. Title. III. Title: Quinoa three hundred sixty-five.

TX
393
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74 2010              641.6'31              
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2009-906413-8

The publisher acknowledges the financial support of the Government of Canada through the Canada Book Fund (
CBF
) and the Province of British Columbia through the Book Publishing Tax Credit.

We dedicate this book to our mom, Vera E. Friesen, for always stressing the food-as-medicine principle and for her lasting influence on us about the importance of health and wellness.

CONTENTS

Preface

Introduction

The Mystery & History of Quinoa
by Claire Burnett, MSc, and Laurie Scanlin, PhD

1
EVERYDAY SUPER STARTS
Quinoa for Breakfast

2
EVERYDAY STAPLES
Appetizers, Sides, Snacks & Salads

3
EVERYDAY SOUPS & STEWS
Healthful & Hearty

4
EVERYDAY ENTRÉES
For Both Carnivores & Vegetarians!

5
EVERYDAY TREATS
Cookies, Muffins & More

6
EVERYDAY DESSERTS
Satisfy Your Sweet Tooth

7
EVERYDAY BABY FOOD
with
QUINOA
Nutritious Beginnings

Index

Acknowledgments

PREFACE

While she was inverted in some knotted-up yoga pose, my mother would remind us, as we walked through the front door, that our afterschool snack of seaweed chips was waiting for us on the kitchen counter. We would grumble to ourselves—we wished we had regular snacks like other kids. Brought up on strictly homemade baking, we would shamelessly stare at the white bread our classmates devoured at lunch, thinking that surely it must taste better; after all, their perfectly symmetrical white sandwiches certainly
looked
better. Our sandwiches were rough, the heavy brown slabs of bread thick, unevenly cut and full of ominous, buglike grains.

But we began to appreciate the uniqueness of our healthful home when friends cringed with horror at our stinky dried seaweed and brown seedy bread. Somehow their fear made the chips taste better and the bread sweeter, and we began to feel like we belonged to some secret organization. As adults looking back, we appreciate even more all those times when Mom gently held our chins so she could dump the tablespoon of cod liver oil into our resistant mouths. We laugh, remembering that Santa would never have dared slip a book on the health benefits of garlic into a teenager's Christmas stocking.

As prairie girls, our closeness to nature and the land was shaped by weekends at Grandma and Grandpa's farm, us running wild through the grain, snooping for treasure in the barn and seeing who could catch the most field mice darting among the granaries. Like it or not, we were raised with the constant awareness that the land provides life. When Grandma would send us out with instructions to return with heaping pails of berries, we simply knew that nothing could be better for us than the natural goodness of whole food.

Although I have always been a picky eater, as the younger sister I would often take the guidance of my only sister, Patricia. If a particular food I was unsure of was okay with her, I would be more likely to taste it. As an adult, my healthful habits persevered, but I was not interested in taking time to make an entire meal, content instead to eat old-fashioned oatmeal, cottage cheese or plain yogurt and muesli every day.

Eventually, Patricia convinced me that quinoa could provide the diversity, energy and protein I needed for my physical workouts and hectic workweek. And it was easy to cook! I began to consume quinoa voraciously. Thrilled with the ease of cooking, I began making large batches on the weekends for my breakfasts, lunches and dinners, while Patricia invented new and exciting ways to prepare quinoa and sneak it into the daily meals she fed her energetic children and hard-working husband. Her adventurous experimentation and insistence on creating great-tasting meals with the most nutritional impact, and my critical eating habits, have led to our compiling our recipes in this book.

Quinoa 365
will show you that incorporating healthy alternatives into your everyday lifestyle is simple when you use quinoa. The versatility of this superfood makes it easy to bridge the gap between already established eating habits and increasingly nutritious food choices.

Here you will find a bit of the history and nutritional characteristics of quinoa, along with everyday recipes that work well with quinoa, including breakfast ideas, salads, appetizers, snacks, sides, soups and stews, meat and vegetarian dishes, gluten-free dishes, cookies, muffins, loaves, scrumptious desserts and even baby food. For those special occasions, or for just another weekday dinner, you will find a quinoa recipe to please. The quick breakfast smoothies, hearty casseroles, decadent chocolate cookies and more will be sure to satisfy your family and friends. —
CH

INTRODUCTION

Essentials of Quinoa

Once considered an alternative crop or a niche food, quinoa is now becoming increasingly common in North America. Interest in the superior nutritional properties of quinoa (a food previously common only among vegetarians or the gluten-intolerant) has encouraged cooks at all skill levels to create unique dishes to please themselves and their families and intrigue dinner party guests. Nutrient-packed quinoa has sparked the interest of the health-conscious, those seeking weight loss and those on high-protein diets.

Although quinoa is mostly grown in South America, you will find it on most grocery store shelves, and in health food stores and bulk food warehouses. You can also order quinoa online from health food supply stores, making it easy to get larger quantities shipped right to your front door. Pastas that use quinoa as an ingredient, often combined with rice, kamut or potato flours, can also be found on the market.

If you've got 15 minutes, you have time to cook quinoa. It cooks up in a snap and lasts in the refrigerator for up to one week. Tight for time? Preparing plain quinoa on the weekend and leaving it in the refrigerator will allow you to speedily throw together many of your favorite recipes in no time at all. You can use quinoa in almost everything, which means you can eat it for breakfast, lunch, dinner and snacks—and get maximum health benefits from this superfood.

Those who are familiar with quinoa tend to cook it in a few of their favorite, standard quinoa dishes. Others have only recently learned about it and have many questions about how to cook quinoa and incorporate it into their daily menus. Whether you're a dabbler in the kitchen or an experienced cook, these recipes will show you how to use this valuable superfood every day.

Identified as one of the world's healthiest foods, quinoa has a complete combination of all life-supporting nutrients, making it an ideal whole food to incorporate into your daily lifestyle. The versatility of quinoa makes it compatible with almost everything you eat throughout the year. Soups, salads, entrées and desserts can all be made with quinoa and taste great. It is very easy to prepare, regardless of your cooking ability. Quinoa is also considered kosher, as it is technically not a grain nor related to grains.

Especially important for vegetarians or vegans, quinoa is a nutritionally superior source of non-animal protein. Optimal amino acid content and ease of digestion make quinoa an ideal alternative to meat proteins.

Those on weight-loss diets can also benefit from quinoa, which is a complex carbohydrate, also known as a “good” carbohydrate. Unlike simple carbohydrates from processed foods, quinoa digests gradually. This contributes more nutritional value because it does not quickly convert sugar to fat, making it ideal for low-carbohydrate diets. In addition, complex carbohydrates leave you feeling fuller longer and can help to regulate blood sugar levels. Some research has shown that high-protein diets may aid in weight loss.
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High levels of protein may be beneficial for weight loss, but if the primary protein source is fatty meats, you could create additional health concerns. Red meat, in particular, contains saturated fat, and excessive consumption of saturated fats has been shown to cause heart disease. Many meats also contain antibiotics, additives and preservatives. For those on a high-protein diet, quinoa makes an ideal meat substitute.