Two Resolutions: Quinoa

January 11, 2010

No diet will remove all the fat from your body because the brain is entirely fat. Without a brain, you might look good, but all you could do is run for public office.
~George Bernard Shaw

Now that the bubbly clinking and sloppy midnight kisses with bosses and wives have become faint memories, the time has come for many to pursue and accomplish those well intentioned yet often unattainable resolutions for the upcoming year. That annual ritual of setting goals for the new year—an effort to start afresh and recast our role in life—is now in the past. Now, we have to endure the tedium of making good on them. Lose weight, live for the day, find a mate, stop smoking, exercise more, cease biting your nails, get a promotion, find a job, quit your job, get a tattoo, have more sex, travel exotic, sleep more, drink less, bungee jump…and the list goes on.

Other primeval civilizations, including Babylonia, celebrated the vernal and autumnal equinoxes with revelrous festivals as a means of ringing in a new year. The western tradition of new year’s resolutions began in ancient Rome when worshippers offered resolutions of good conduct to the deity named Janus, the god of beginnings and guardian of doors and entrances. Always depicted with two faces, one on the front of his head and one on the back, Janus could look backward and forward simultaneously—an innate skill sorely lacking in today’s politicians. When the Roman calendar was reformed, the first month of the year was renamed January in homage to Janus, establishing January 1 as the day of new beginnings. So, at midnight each December 31, the Romans envisaged Janus looking back at the old and forward to the new. Retrospect and foresight at once.

Unfortunately, studies have suggested that new year’s resolutions are often a pointless exercise. Few of us achieve them, and most revert to our previous bad habits. We break our carefully crafted resolutions of self-renewal and denial, and become dispirited, even despondent in the process. Some research has suggested that some 80% of adult Americans completely give up on their new goals by Valentine’s Day (especially the ones about finding mates or lovers). Many of those who fail neurotically focus on the downside of not achieving their declared goals.

Neither new year’s resolutions nor “how to’s” are my bag. And do not expect me to sermonize about “health food.” But, it has been suggested that those who do attain their resolutions usually choose specific and deliberate objectives which have staged or shortened deadlines and commonly treat occasional lapses in the plan as just temporary setbacks. A suggestion for those who absolutely demand resolutions for 2010? Shun the traditional deprivation diet with its woeful success rates and focus instead on eating well. Eat to savor, not to diet. Prepare a simple inventory of healthy foods, preparations and menu options…including a list of wellness foodstuffs (e.g., beets, swiss chard, legumes, nuts, avocados, blueberries) that you enjoy but have not been eating. Food that is vibrant and light, full of nutrients but not spartan or bland. Incorporate them as staples. Then, buy, cook, eat and repeat.

Well textured and slightly nutty flavored quinoa fits that 2010 resolution bill. And stylish to boot, with all those self enthralled Hollywood waifs scarfing up this mother seed of the Incas. From the plant Chenopodium quinoa, quinoa are actually seeds related to their hale and hardy cousins, beets, chard and spinach. Protein rich quinoa’s fully rounded amino acid profile is especially well endowed with the amino acid lysine, which is essential for tissue growth and repair. It is also a superb source of manganese, magnesium, iron, copper, riboflavin and phosphorus.

Now, on to my flagitious potato pancakes tonight.

QUINOA & CHICKPEAS

1 t cumin seeds
1 t coriander seeds
1 t red pepper flakes

3 C chicken stock
1 1/2 C quinoa, well rinsed
1/2 t sea salt
2 sprigs thyme

2 T extra virgin olive oil
1/2 medium onion, peeled and chopped
1/2 t sea salt
1/2 t freshly ground black pepper
3 plump, fresh garlic cloves, minced

1 C canned chick peas, rinsed
Sea salt and freshly ground black pepper

Heat a large, heavy skillet over medium high heat, and add the cumin seeds and coriander seeds. Toast in the pan, stirring or shaking the pan, until they begin to smell fragrant, and transfer to a bowl. Allow to cool for a few minutes, then add red pepper flakes and coarsely grind by pulsing in a spice or coffee mill. Set aside.

In a medium heavy saucepan, add the chicken stock, quinoa, salt and thyme. Bring to just a gentle boil over medium high heat. Reduce the heat to reach a low simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes. Discard thyme sprigs. Set aside.

Return the skillet to medium heat and add 1 tablespoon of the olive oil. Add the onion and cook, stirring often, until tender and translucent, about 5 minutes. Add the garlic, salt and pepper, cumin, coriander and red pepper, and stir together for about 30 seconds to 1 minute. Add the remaining olive oil and stir in the cooked quinoa and chick peas. Stir over medium heat to heat through, several minutes. Adjust salt and pepper to taste. Mold the pilaf into ramekins or timbales and unmold onto the plate.

QUINOA WITH LEMON & HERBS

3 C chicken stock
1 1/2 C quinoa, well rinsed
1/2 t sea salt
1 bay leaf

1/4 C extra virgin olive oil
1/4 C fresh lemon juice
3/4 C fresh basil leaves, chopped
1/4 C fresh parsley leaves, chopped
1 T fresh thyme leaves, chopped
2 t lemon zest
Sea salt and freshly ground black pepper

In a medium heavy saucepan, add the chicken stock, quinoa, salt and bay leaf. Bring to just a gentle boil over medium high heat. Reduce the heat to create a low simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes. Discard bay leaf.

Meanwhile, in a small bowl, whisk together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.

Pour the dressing over the quinoa and toss until all the ingredients are coated. Season to tasted with salt and pepper, and serve.

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Quinoa—An Incan Staple

February 19, 2009

Attention to health is life’s greatest hindrance.
~Plato

Praise to Alice Waters and Katrina Heron for their NY Times Op-Ed piece, No Lunch Left Behind, commenting on the sorry state of our nation’s school lunch tables.

So, a post from the culinary health nurse seems in order.

Quinoa is an amino acid fecund, high fiber seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Not only is quinoa high in protein, it supplies a complete protein, meaning that it includes all nine essential amino acids. I could wag on about its other nutritional benefits, but it’s good food, so enough.

Often considered a grain, quinoa is actually a relative of leafy green vegetables like spinach or Swiss chard.

This recently rediscovered annual herb has been cultivated for thousands of years in the Andes and was referred to as “the gold of the Incas”—which sounds perversely ironic given the wholesale pillage, slaughter and conquest of the Incan peoples by Spaniards seeking precious gold in the 16th century.

A plant that is very hardy and drought resistant, it bears clusters of seed on top of the plant that can range in color from white, orange, red, purple, to black, depending on the variety. The ancestral seed color of quinoa is black with the other colors having been attained from mutations and botanical breeding.

The seeds are coated with a bitter tasting saponin which is removed by rinsing the quinoa several times in water to remove the saponin dust.

Quinoa resides comfortably in salads, soups and as a side.

QUINOA WITH HERBS

2 cups quinoa

1/2 C shallots, finely chopped
2 1/2 c water
3/4 t sea salt
1 bay leaf
1/2 t dried thyme
1-2 T extra virgin olive oil

3/4 C pine nuts, lightly toasted

Place quinoa in large, fine mesh strainer. Rinse under cold running water several times until water runs clear.

Heat oil in heavy, large saucepan. Add the shallots and saute on medium heat until translucent, about 2 minutes. Add the quinoa, stirring, then add 2 1/2 cups water, salt, bay leaf and thyme. Bring to boil; then reduce heat to medium low, cover tightly, and simmer until water is absorbed and quinoa is tender, about 15-20 minutes.

Remove from heat and fluff quinoa with fork. Stir in pine nuts and season with salt and pepper. Mix in basil.