Quinoa- The Mother Grain

While relatively new to the United States, quinoa has been cultivated in the Andean mountain regions of Peru, Chile and Bolivia for over 5,000 years, and it has long been a staple food in the diets of the native Indians. The Incas considered it a sacred food and referred to it as the "mother seed."

In their attempts to destroy and control the South American Indians and their culture, the Spanish conquerors destroyed the fields in which quinoa was grown. They made it illegal for the Indians to grow quinoa, with punishment including sentencing the offenders to death. With these harsh measures, the cultivation of quinoa was all but extinguished.


Yet, this super food would not be extinguished forever. In the 1980s, two Americans, discovering the concentrated nutrition potential of quinoa, began cultivating it in Colorado. Since then, quinoa has become more and more available as people realize that it is an exceptionally beneficial and delicious food. (For more info read here)

Even though it is commonly thought of as a grain and is used as a grain substitute, quinoa is not a member of the grass family and therefore not a true grain, but is instead the seed of the Chenopodium or Goosefoot plant. The leaves are lobed or toothed and often triangular in shape, somewhat resembling the webbed foot of a goose. The plant grows from 4 to 6 feet tall and has a number of angular branches. The flower heads are branched, with large clusters of seeds at the end of a stalk, similar in appearance to millet. Beets, spinach, Swiss chard, and lamb's quarters are
all in the same family as quinoa. (For more info read here)

Before we move on any further we need to know how to pronounce this lovely grain

Keen-wah

Yup, not how it looks but that's how it's said.

There are 3 different kinds of quinoa; red, black & golden

The most commonly used quinoa is golden. You will find this in most grocery stores and is cheaper in price than red or black. The nutritional content is AmAzInG!!!! Quinoa contains more protein than rice, millet or wheat. It also has an essential amino acid balance similar to milk. Quinoa is considered to be a complete protein; it contains all nine essential amino acids. It is high in the amino acids lysine, cystine and methionine. (Read more)

Red quinoa has a slight nuttier flavor than golden. It takes a little longer to cook and retains some of it's "crunch". It is also has a little more protein and a higher percentage of calcium, iron, phosphorus and riboflavin.

Black quinoa has an even stronger flavor. Other than that, it just looks different. It's really pretty to use in salads and gives a nice contrast when pared with other foods.

Want to know the reason why this is such am AmAzInG grain/seed?

Check this out!

Eat one cup of quinoa (a single serving size), and you’ll consume:

• 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
• 40 grams of carbohydrates (13 percent daily value)
• 8 grams of protein (16 percent of daily value
• 3.5 grams of fat (5 percent daily value with no saturated fat
• glycemic load (blood sugar spike) of only 18 out of 25
• 5 grams of fiber (20 percent of daily value)
• 20 percent of daily value of folate (various forms of Vitamin B)
• 30 percent of magnesium daily value (beneficial for people with migraine headaches)
• 28 percent daily value of phosphorous
• 15 percent iron
• 18 percent copper
• 60 percent manganese
  

You might be thinking "Aren't all grains that nutrient?" Ummmm..... NO!

Lets compare it to white rice (Quinoa is black & white rice is blue)

• 220 calories - 267 calories
• 40 grams of carbohydrates- 59 grams of carbohydrates
• 8 grams of protein - 5 grams of protein
• 3.5 grams of fa- 0 grams of fat
• 5 grams of fiber - zero, silch, none
• 20 percent of daily value of folate- 1 percent of folate
• 30 percent of magnesium daily - 4 percent of magnesium
• 28 percent daily value of phosphorous iron - 2 percent of phosphorous iron
• 18 percent copper- 7 percent copper
• 60 percent manganese - 37 percent manganese

As you can see you will more than double your nutrients by eating quinoa instead of white rice. Don't be afraid of the fat. In my past I used to choose white rice because it was fat free. I thought eating fat was my problem. After I was done eating white rice I was still hungry. My poor body was not satisfied because it did not receive adequate nutrients. Studies have shown that when you eat foods that lack nutrients you actually eat at least 2x more because your body is not satisfied. Quinoa leaves you feeling satisfied and happily full.

Where do I buy it?
You can buy quinoa at most grocery stores. The best place to purchase is Costco. It's almost half the price of grocery stores and it is Organic.

How do I cook it?

Most commercially available quinoa has already been cleaned, but you should still give it a thorough rinsing before cooking to be sure to remove any remaining saponins, a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. Combine one cup rinsed quinoa to two cups water or broth (or if eating for breakfast try apple juice), bring to a boil, then simmer for 10 to 15 minutes, until the seeds become translucent and the germ of the seed uncoils to form a little "tail." Move off the heat and let rest for 12 minutes.

How do I use it?

I will make about 6 cups of cooked quinoa (about 1 1/2 cups dry) at the beginning of the week. I will eat it for lunch or for a snack.

- 1 cup cooked quinoa
- 1/2 c. cooked beans (kidney, pinto, black beans etc.)
- 1 cup cooked or raw vegetables
Warm it up in a bowl in the microwave. Add a little butter or Earth Balance (best non-dairy butter ever), salt and pepper. You can also add some of your favorite sauces to it (ex: hot sauce, soy sauce, teriyaki sauce, or a dressing). It's simple and very filling. This will give you protein, healthy fat, good carbs and a serving of vegetables.

One of my other favorites:
- 1 cup cooked quinoa
- 1/2 c. cooked or raw vegetables
- 1-2 Tbsp hummus (whatever flavor you fancy)
Mix all ingredients together in a bowl . Add more hummuss if the quinoa is not moist. Smear some extra hummus onto the tortilla to help the quinoa mixture stick. Place the mixture on half the tortilla. Fold the top over (to it's like a quesadilla) and place in your toaster oven, panini press or on your griddle. Toast for a few minutes. Cut into wedges and eat. I like to add olives to mine or spoon salsa/hot sauce onto each bite.

Also you might be surprised to know that quinoa makes a great flour. Just wait till you try the Quinoa cookies!

Add Quinoa and Quinoa flour (unless you have a grinder then you can grind your own) to your shopping list. Try a Farmers market for Quinoa flour and if you find it at a grocery store please let me know. I have many quinoa recipes I love. I will post at least 1 meal and 1 dessert in a few days so hurry and buy the Mother Seed.

Nutty Maple Granola

I have a hard time finding a good granola. I want a granola that is more nuts than oats. I want more healthy fat and protein than I do carbs. After many failed attempts I decided to make my own. So glad I did. Not to brag but it RoCkS!! (ok, maybe I will brag a little) I add it to my cereal for a little sweetness and to add a healthy serving of fat. I love it by itself or with raisins and chocolate chips as a trail mix. I love it over yogurt. Ok, I just love it. Hope you do too.

P.S. The nuts in the recipe need to be plain old nuts. The way God intended us to eat them. Don't use roasted or salted nuts.

Nutty Maple Granola
by Lauren Porter

Mix the following ingredients into a large bowl:
1 c. oats- rolled oats are best but quick/instant oats will work
1/2 c. shredded non-sweetened coconut
2 tbsp. ground flax seed
4 1/2 c. nuts (almonds, pecans, walnuts, sunflower seeds, cashews, pepitas (pumpkin seeds))

In a small saucepan warm the following ingredients:

1/4 c. coconut oil
2/3 c. honey or agave
1 tbsp. vanilla
1/2 tsp. cinnamon
1/2 tsp. salt
1 tsp. maple flavoring or maple extract (if you don't have any then add more vanilla)

Pour heated sauce over the nut mixture in the large bowl. Stir until the nut mixture is moist. Spray a large pan/cookie sheet or cover with parchment paper. Pour mixture onto pan and spread evenly. Bake at 350 degrees in a preheated oven for 12-15 minutes or until golden brown. Stir halfway through to bake evenly. Let cool on the pan before storing in an air tight container.

Maple Popcorn

Seriously- this is so good! You will love it and best of all it does not leave you feeling sick and heavy. We rarely go to the movies but when we do my husband LoVeS to buy a big tub of popcorn. I just can't eat it anymore. I would always feel sick about halfway through the movie and not be able to enjoy it. Now I make myself some Maple Popcorn, but it in a sealable bag and enjoy my movie. I have no idea how many days this will stay good because it's always gone in 2 days tops!

There is probably one ingredient in here that might not be common to some of you.
Maple Syrup- to make sure you get the right one look at the ingredients on the back of the bottle. The ingredients will say: pure maple syrup. That's all, nothing else. I will do a post on this soon but for now you can buy Grade A or Grade B. B is more pure than A and more expensive. I use Grade B. The best price is at Costco. You can also find it at grocery stores or farmers markets.

Maple Caramel Corn
by Nourishing Meals

If you double the recipe then make it in batches. Popping one cup of popcorn will nearly fill an 8-quart stockpot!

2 to 3 tablespoons virgin coconut oil
1/4 teaspoon sea salt
1 cup organic popcorn kernels

1/4 cup virgin coconut oil
1 cup maple syrup
few dashes sea salt

Preheat oven to 325 degrees F.

Heat an 8-quart stockpot over high heat for a minute or so. Add oil and salt, then popcorn. Cover and cook for a few minutes, moving the pot vigorously, until the popping has subsided. Then quickly remove from heat to prevent burning and pour popcorn into two large bowls (or one really large bowl if you own one)!

In a small to medium saucepan heat the coconut oil, maple syrup, and a few dashes sea salt over medium heat. Once small bubbles form begin timing for 4 to 5 minutes. Cook, whisking occasionally until thickened and foamy. Quickly pour over popcorn in bowls and toss together using two large spoons. Spread into two shallow baking pans or cookie sheets and place in the oven.

Bake for 10 minutes stirring half way through. Let cool completely. Caramel corn will crisp up as it cools. Store in a tightly sealed container once completely cooled to keep it crisp.

First Spotlight: Virgin Coconut Oil

I am very grateful for the support and wonderful comments I have received about this blog. Many of you have expressed your wants and desires for eating healthier but you don't know where to begin. I would like to make life easier for you (I know, I am that nice). I will "Spotlight" 1 or 2 ingredients when I post. I will tell you the history behind that product, what it is used for, what it can replace in your current pantry, where to get it, etc. You will be able to gradually replace things in your cabinets/pantry and it will ease you into healthier eating. More importantly it will ease your family into it.

This process can be very overwhelming. Looking at a recipe that has "foreign" ingredients can be intimidating and you don't know where to even begin. I know this because I have been there. It was very hard at the beginning. I had no one to help me, only Google. I started making changes with my grocery list. I found the "Dirty Dozen" list and started buying organic produce, picking 1 fruit/vegetable every grocery trip. After doing a lot of research I started learning about the ingredients that I use on a daily basis. With help from my sisters we would experiment and cook with these "foreign" ingredients. The more we used them, the more comfortable we would feel. We would find ourselves reaching for the "foreign" ingredient instead of its unhealthy alternative.

You have to start somewhere so start here. On your grocery list add the ingredients that I will spotlight. If you don't have it in your house you will not use it. If there's an item that you would like to use please let me know. Leave a comment and I will add it to my spotlight list.

Also you will notice a new tab in my navigation bar labeled "Ingredients". I will add the items that I spotlight to that list. If you read a recipe and there is an ingredient that you want to learn more about check the "Ingredients" tab.


Want to know what out first Spotlight is?

Virgin Coconut Oil

(yes, this post is long BUT in order for you to feel comfortable using a new ingredient I want you to understand and respect the benefits of that ingredient. Please take the time to read)

It is an edible oil extracted from the kernel or meat of matured coconuts. Throughout the tropical world, it has provided the primary source of fat in the diets of millions of people for generations. It has various applications in food, medicine, and industry. Coconut oil is very heat-stable, which makes it suited for methods of cooking at high temperatures like frying. Because of its stability, it is slow to oxidize and, thus, resistant to rancidity, lasting up to two years. (Wikipedia)

Some of you might have been told/heard not to eat Coconut Oil because it is high in saturated fat and will raise cholesterol levels. There was a study done many years back on hydrogenated (chemically modified) Coconut Oil showing that when used it produces higher cholesterol levels. The study also told us that trans fatty acids cause health problems. Coconut Oil does NOT have trans fatty acid, it has medium chain fatty acids, there is a big difference between the two.

More recent studies have been done with Virgin Coconut Oil showing many health benefits. The health benefits include hair care, skin care, stress relief, maintaining cholesterol levels, weight loss, increased immunity, proper digestion and metabolism, relief from kidney problems, heart diseases, high blood pressure, diabetes, HIV and cancer, dental care, and bone strength. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, antifungal, antibacterial, soothing, etc. (click here to read more about the health benefits)

What are the different Coconut Oils?

Refined Coconut oil

This type of coconut oil is extracted from copra (smoke-, kiln-, or sun-dried meat of coconut). The meat is then crushed to produce the crude oil. Before the oil is usable, it still goes through a sanitizing process to remove impurities and its odor. Such process is called RBD or refining, bleaching, and deodorizing. With RBD, the coconut oil becomes tasteless, odorless, and colorless in the end.
You don't want to buy something that has been altered this much, especially since it has been bleached. Once this mush processing has been done it looses its health benefits.

Hydrogenated coconut oil

Hydrogenation is a chemical process that prolongs the shelf life of the coconut oil or to prevent early rancidity. This is done through forcing hydrogen gas into oil with use of high pressure and not through heating as what is usually believed.

This procedure actually converts good fatty acids of the coconut oil into trans-fatty acids (true to other hydrogenated oils as well). Trans fats can be detrimental to a person’s health increasing the risk of coronary heart disease. Thus, any type of hydrogenated oil should be avoided.

This definition pretty much says it all. Stay away from hydrogenated foods!

Fractionated coconut oil

Fractionated coconut oil is the most stable and has the longest shelf life. In the process of fractionation, the little amount of long chain fatty acids are completely removed from the oil that only the medium chain fatty acids are left.

This type of oil is good for cooking and as shortening; however, it is more suitable as ingredient for beauty soap, facial cream, lotion, shampoo, and conditioner formulations.

This is used more for beauty products. It is a much more expensive oil because of the processing it goes through to remove the long chain fatty acids and give it a very long shelf life. It is not cost efficient to use in cooking. This is a great massage oil or a carrier oil for essential oil.

Virgin Coconut Oil
The virgin coconut oil (unrefined coconut oil or raw coconut oil) comes from premium grade coco oil wherein it is extracted from fresh coconut meat. Because there are no mechanical processes involved in oil extraction, a lot of people would prefer to use unrefined coconut oil. Wet milling method makes use of coconut milk in extracting the virgin coconut oil

Ding Ding Ding......this is the one to buy! It should smell and taste like coconut. Nothing chemically done to it. Pure, clean, healthy coconut oil.

How do I use it?

I use Virgin Coconut Oil in all my baking. I rarely use it for cooking (I prefer grapeseed oil or Extra Virgin Olive Oil)

I would start using it in muffins, breads and pancakes. There is no taste at all when baked. Your family will have no idea you replaced it with butter. I will post a few recipes (Maple Popcorn & Chewy Granola) in a few days. It will be easy for you to use Coconut Oil in these recipes and your family will love it!

I do have Organic butter in my fridge that I use on occasion. I prefer to bake with Coconut Oil because it has many more health benefits than butter. I think of food as fuel. Coconut Oil will give me more fuel than butter.

Where do I buy it?

I purchase Virgin Coconut Oil from Azure Standard or Preparing Wisely (click on baking supplies and scroll down to Oils). To understand what Azure is and how is works read this. Azure Standard is always cheaper than grocery stores but for some people it in inconvenient. Preparing Wisely is cheaper than the farmers markets/grocery stores. To start cooking with it I would suggest buying a 15 0r 16 oz container from the grocery store (Sprouts, Sunflower Market, Trader Joes, Frys Marketplace in their healthy food section). The 2 brands I love are Nutiva Organic Extra Virgin Coconut Oil and Natures Way Organic Pure Extra Virgin Coconut Oil. The words you are looking for are:

Organic (this is always the safe option. If it's Organic then they can't chemically process it)
Virgin- Don't worry about finding Extra Virgin. There is no regulation on Coconut Oil like their
is on Olive Oil. Company's will add Extra so it sounds more "clean" but it
means the same as Virgin
Unrefined- look at the ingredients- it will say "100% Organic Unrefined Cold-pressed, Extra-
virgin Coconut Oil." Cold Pressed means they did not use heat to extract the Oil
from the Coconut.

I will post a few recipes using Coconut Oil in a few days. Digest this information, go to the store, buy a tub of Coconut Oil and get ready to start baking!

Don't forget to subscribe to this blog by entering your email address to the right of the blog under "Want to know when I post a recipe? Follow me by email". You will get the recipes as soon as I post them!

If you have any questions about Coconut Oil please post a comment!