The Quintessential Quinoa Cookbook: Eat Great, Lose Weight, Feel Healthy
By Wendy Polisi
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The Quintessential Quinoa Cookbook - Wendy Polisi
Copyright © 2011 by Wendy Polisi
All Rights Reserved. No part of this book may be reproduced in any manner without the express written consent of the publisher, except in the case of brief excerpts in critical reviews or articles. All inquiries should be addressed to Skyhorse Publishing, 307 West 36th Street, 11th Floor, New York, NY 10018.
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Library of Congress Cataloging-in-Publication Data is available on file.
ISBN: 978-1-61608-535-3
Printed in China
A culinary pleasure cruise through a South American staple
Table of Contents
Introduction
Nutrition
Quinoa Breakfast Recipes
Chili Rellenos Breakfast Casserole
Easy Breakfast Casserole
Goat Cheese, Corn & Zucchini Frittata
Quinoa Pancakes
Quinoa & Oats
Quinoa Berry Granola
Appetizers
Goat Cheese Wontons
Quinoa Spanakopita
Quinoa Stuffed Tomatoes
Quinoa with Marinated Olives & Goat Cheese
Sun-Dried Tomato Hummus
Sweet & Spicy Trail Mix
Soups & Salads
Balsamic Quinoa Salad
Cabbage and Radish Slaw
Corn and Quinoa Salad
Fiesta Quinoa Salad
Goat Cheese, Raspberry & Balsamic Walnut Salad
Jeweled Quinoa Salad
Quinoa Black Bean Soup
Roasted Beet Quinoa Salad with Poppy Seed Dressing
Roasted Butternut Squash Soup with Goat Cheese Toasts
Southwestern Quinoa Salad
Southwestern Salad with Jalapeño Avocado Dressing
Spicy Quinoa Salad
Strawberry Spinach Quinoa Salad
Entrees & Sides
Black Bean & Quinoa Tostadas
Black Bean Quinoa Burger
Blue Cheese Quinoa Patties
Broccoli Quinoa Salad
Caribbean Quinoa & Squash
Chipotle Quinoa Burger
Citrus Quinoa with Watercress & Balsamic Walnuts
Eggplant Parmesan
Lentil, Chickpea & Quinoa Burger with Cilantro Garlic Cream
Mediterranean Quinoa Salad
Oven Mexican Quinoa
Peach & Walnut Salad
Poblano Chili Quinoa
Quinoa Falafel
Quinoa Salad Caprese
Quinoa Salad with Roasted Vegetables
Quinoa Stuffed Butternut Squash
Quinoa with Apples, Cranberries & Pine Nuts
Quinoa with Roasted Butternut Squash & Cranberries
Quinoa with Spinach Kale Pecan Pesto
Slow Cooker Curried Chickpeas & Quinoa
Summer Quinoa Salad
Sweet Potato, Quinoa & Butternut Squash Gratin
Vegetable & Quinoa Pot Pie
Vegetarian Quinoa Burrito
Yummy Quinoa & Cheese
Quinoa Pasta, Polenta & Pizza
Black Bean Spaghetti
Garlic Polenta Fries
Pasta Primavera
Polenta Lasagna
Quinoa Pasta with Goat Cheese Cream Sauce
Quinoa Pasta with Spinach & Beans
Quinoa Polenta Wedges with Tapenade
Roasted Red Pepper Quinoa Cannelloni
Roasted Red Pepper, Olive & Three Cheese Pizza
Sun-Dried Tomato & Goat Cheese Pizza
Breads & Muffins
Blueberry Muffins
Healthy Banana Bread
Jalapeño Red Pepper Corn Muffins
Quinoa Biscuit Scroll
Quinoa Grissini
Desserts
Almond Fudge Quinoa Brownies
Chocolate Cherry Chip Quinoa Cookies
Crock Pot Pear & Blueberry Crumble
Quinoa Chocolate Bark Sundae
Raspberry Crumb Cake
Quinoa for Kids
Cake Donuts
Cheeseburger Meatloaf
Chicken Nuggets
Ice Cream Sandwiches
Macaroni and Cheese
Mango Parfait with Quinoa Crunch
Quinoa Chocolate Bars
Quinoa Fritters
Quinoa Pancakes
Sliders
Spaghetti and Meatballs
Turkey Sausage Quinoa
About the Author
I N T R O D U C T I O N
One of the greatest discoveries I’ve made is that just because food is healthy doesn’t mean that it has to taste terrible.
Growing up in the ‘70s and ‘80s, I was taught that healthy food tasted bad. When you went on a diet, you lived on celery sticks, carrots and grapefruit and tried not to complain too loudly. Most of us knew so little about nutrition back then, and it never once occurred to me that whole fresh foods could also taste delicious!
I’ve always been an all-or-nothing kind of person, and it has taken me some time to realize that there is a happy medium. While most of the recipes you will find in this book are undeniably healthy, there are also a few indulgences for those times when you feel like you need something a little special or you are going to go off the reservation! Eating perfect all the time just isn’t a reality for most of us, but we can still nourish our bodies in the process of feeding our souls.
An amazing thing I’ve discovered is how well quinoa blends into dishes. It can add substance and nutrition without standing out, making it perfect to make indulgent dishes a bit healthier.
I’ve tried to give alternatives and variations when I can, but I must confess that gluten-free eating is not my strong point. Although I am trying to learn, if you are someone who must follow a gluten-free diet, please make sure that you consult with your health professionals and don’t take my word that something is gluten-free. It is always important to read labels and take responsibility for your health.
Let’s take a look at the different types of quinoa you will see used in this book.
Quinoa Seeds
When people talk about quinoa, most of the time what they are referring to is quinoa seeds. I don’t know about you, but I was actually very surprised when I learned that there are actually 1800 varieties of quinoa. Some are as tiny as a grain of sand, but most of what we see commercially is closer to the size of a sesame seed. Although quinoa can be brown, yellow or orange, most often you will find white, red and black.
Recipes are written for white quinoa, although red and black will work just fine in any recipe. The darker quinoas have a slightly firmer texture and do not absorb water as well. For this reason, you should use about 15% less liquid or plan on draining the quinoa when you are done cooking. You may also cook it a bit longer. Just be careful not to overcook because overcooked quinoa resembles glue and also loses its flavor.
Quinoa Flakes
Quinoa flakes are a bit like oatmeal and can be used in place of oatmeal in most cases. They are good in baking, added to smoothies and as baby food. In fact, it is my understanding that there is a baby food line in the works using quinoa flakes as its base!
Quinoa Flour
Quinoa flour is ground from quinoa seeds. If you’ve never tried quinoa flour, don’t let the smell put you off. It smells like a cross between sneakers and dirt—a definite earthy
flavor. While it seems a bit strong, when you bake with it, the flavor becomes quite nutty, almost resembling nut butter.
Quinoa Pasta
Quinoa pasta is a real delight! While my family does not care for the taste of whole wheat pastas, we all enjoy quinoa pasta. It is most often gluten-free, making it an excellent alternative for those following a gluten-free diet. One thing to keep in mind when cooking quinoa pasta—while the package rightfully warns against overcooking, you should also be very careful not to undercook. Test a piece to make sure it is done before you remove it. More than once I’ve ended up with a batch of hard pasta.
Quinoa Polenta
You can purchase quinoa polenta in long tubes and use it just like any other polenta. In fact, if you want to try the polenta recipes in this book but can’t find quinoa polenta, feel free to substitute the polenta of your choice.
Because some of the recipes in this book call for cooked quinoa, I’m including basic cooking instructions. One thing to keep in mind is that the many varieties of quinoa, combined with the fact that everyone’s stove is a bit different, means that cooking quinoa perfectly can take a bit of tweaking. It is smart to use visual cues to let you know the quinoa is done. As soon as the tail of the germ starts to pop out, test the quinoa to see if it is done. Always remember that the quinoa will continue to cook a bit as you let it sit off the stove covered.
How to Cook Quinoa
Step One: Always Rinse Your Quinoa!
If you are working with unrinsed quinoa, you want to start off by soaking your quinoa. You can soak for an hour or more without a negative impact, but 15 minutes will do the trick. (Some health experts actually recommend soaking for 8 hours, but if you do soak for this long keep in mind that it will not take as long to cook.) After soaking, rinse for 2 or 3 minutes in a fine metal strainer. If you do not have a colander that is fine enough, you can line your regular colander with cheesecloth to get the job done. If you are using pre-rinsed quinoa you can skip this step.
Step Two:
Add 1 part quinoa to 1 ¼ parts liquid. As always, choose the liquid that best suits the dish you are making. Depending on what you are adding to the quinoa as it cooks, you may or may not use a bit more liquid. Bring to a simmer (NOT A BOIL) and then reduce to low. Cover and cook for between 30 and 35 minutes. Remove from heat and let sit covered for an additional 5 minutes.
Alternative Cooking Methods
How to Cook Quinoa in a Rice Cooker
Cooking quinoa in a rice cooker is very simple, but you should be prepared for a bit of tweaking. You will want to use your white rice setting, but make sure that you do not skip rinsing. Use twice as much liquid as quinoa, and to prevent sticking you may want to put a tablespoon of olive oil on the bottom of your cooker. Pay attention to the time that it