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By TerriHallMore from Care2 GreenLiving blog
The remarkable thing about quinoa is that it is one of the rareplant-based foods that supplies all nine essential amino acids,including the elusive lysine, making it a complete protein. Whilefood from animal sources nearly always contains complete proteins,vegetable sources of protein are most often lacking in one or moreessential amino acids. This makes quinoa an excellent option forvegetarians, vegans, and anyone interested in adding non-meatproteins to their diet.
According to the Food and Agriculture Organization of the UnitedNations, the content and quality of its proteins are outstandingbecause of their essential amino acid composition and itsbiological value (the measurement of nutrition the body can absorb)is comparable to casein (milk protein).
Quinoa is available in several colors, most notably red, black,and more commonly, off-white. It is available in many grocerystores, both packaged and in the bulk aisle. If you cannotfind it in your supermarket, it should definitely be at your localhealth food store.
Before cooking quinoa, be sure to rinse it thoroughlyto remove any residual resins that might still be on theseeds. Otherwise, it can be quite bitter.
Quinoa can be prepared as simply as couscous — add it toboiling water or broth and let it sit for several minutes, and thenfluff with a fork. That preparation will give you quinoa inits simplest presentation.
This versatile seed can also be served as a breakfast “cereal” –simply add your favorite natural sweetener, along with somecinnamon and berries or chopped apples. It can be added toburritos, salads, a veggie burger or scrambled eggs. It canbe sauteed with vegetables or given some kick with Moroccan spicesand raisins.
Truly, the options are endless and recipes are simple to find.Here are two to get you started, one savory, one sweet.
1 eggplant1 onion, minced1 tablespoon olive oil1 cup quinoa2 cups waterPinch of salt1/2 cup minced fresh herbs (mint, cilantro, or whatever youhave on hand)1 tablespoon miso paste (or 2 tablespoons soy sauce)2 tablespoons lemon juiceDash hot sauce
Roast the eggplant: Cut in half, drizzle with olive oil, andbake at 425F until white flesh is lightly browned and tender, about30 minutes.
Saute onions in olive oil until soft. Stir in the quinoa andcook, stirring, for 1 minute. Add water and salt, then bring to aboil. Cover the pan, reduce heat and simmer for 15 minutes. Removepot from heat and let stand for 10 minutes; remove lid, let cool,and fluff with fork.
Puree the eggplant with herbs, miso, and lemon and add toquinoa. Add hot sauce and just seasoning. Garnish with remainingherbs.
Vanilla Quinoa PuddingQuinoa in this application results in a cross between rice puddingand tapioca, with more protein than either.
3 cups whole milk (works well with soy or nut milk for a veganversion)1 vanilla bean (split, or 1 tablespoon of vanilla extract)1/4 cup maple syruppinch of salt1 cup quinoa
Rinse quinoa. Mix milk, vanilla, maple syrup and salt in asaucepan and set on simmer. Add quinoa and cook for 30 minutes,stirring frequently (but not constantly).Once thickened, removefrom heat and grant to cool. Serve warm, or refrigerate. Top withall kinds of delicious tidbits; berries, dried fruit, nuts, nutmeg,brown sugar, etc.
Recipes by Melissa Breyer
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source : shine.yahoo.com
Submited at Tuesday, November 16th, 2010 at 7:00 pm on Uncategorized by samantha
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