Monday

12

January 2015

What’s the Deal with Quinoa?!

Written by Rachel, Posted in How To, Quinoa

Have you hopped on the quinoa bandwagon? Maybe you’ve been on it for a while. I got on years ago, before it was super trendy. I can’t remember how I discovered it, or even why. I know that I didn’t know how to pronounce it. I called it ki-no-wah, instead of keen-wah.

What a great discovery!

One cup of quinoa has: 22 g protein, 10 g fiber, 83 mcg folic acid, 4.98 mg niacin (vitamin B3) (“important for blood circulation and reducing cholesterol levels in the blood”) (1), 357 mg magnesium, 697 mg phosphorus, and 1258 mg potassium. (1)

I didn’t realize this when we first tried it, but quinoa “has the highest protein content of any grain” (1) (even though technically “it’s the fruit of an herb, not a grain” (2)). If you would compare the amount of protein in one cup of quinoa (22g) to the amount in one cup of brown rice (14.8g), pearled barley (20g), bulgur (19g), and whole wheat pasta (8.4g) (1), quinoa wins. (That’s not to take away from the other options, which I think are great, and are all a regular part of our menu.)

I think that quinoa has a great texture hot or cold, so it’s a perfect fit. I used it this past summer in a Mediterranean Quinoa Salad. The year before, the salad was a similar idea, using tomato and corn. The year before that, it had a bit of a southwestern feel when I added black and pinto beans. I took these salads to potlucks and they were a hit!

Quinoa is super versatile. I use it as I would rice or bulgur, and sometimes even in place of pasta. You could use quinoa in this End of the Week Pasta, instead of the whole wheat penne. You could substitute it for rice and make Spanish rice to go with some Vegetarian Soft Tacos. You could bump up the protein content of some Cannellini and Beet Green Soup with Feta by adding a handful of quinoa to the broth, or adding a generous spoonful of cooked quinoa to a Massaged Kale and Tuna Salad. Why not, right?!

It’s great all wrapped up too. I think it would be fabulous in place of the bulgur wheat in the Cabbage Rolls with Italian Sausage that I made a few weeks ago (even though bulgur has a good amount of protein too – 19g/1 cup (1)). It makes for a great stuffing agent for things like tomatoes and bell peppers. And, it’s practically the star of the Heart Healthy Chard Wraps with Quinoa and Walnuts.

Of course, it’s also great when it’s not being substituted for anything. I love it hot in this Mediterranean Quinoa dish with kale, olives, beans, and tomato, or with lentils and plenty of veggies.

And last, but not least, I really enjoy it in granola. Oats have lots of protein (26g/1 cup) (1). So I don’t add the quinoa for a protein boost. I just kinda like the extra crunch and kinda nutty flavor it brings.

If you want to come up with your own quinoa dish, some suggestions for what to pair it with are: Nuts, tomatoes, greens, salads, onions, black beans, olive oil, feta cheese, corn, and citrus (2)… to name just a few.

So there you have it, friends. All sorts of reasons to start (or continue) enjoying quinoa. I mean, how many foods can boast that they’re a great source of protein as well as being a delicious option for breakfast, lunch, or dinner?!

Happy Eating!

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

(2) The Vegetarian Flavor Bible, Little, Brown and Company 2014, First Edition, Karen Page

Thursday

8

January 2015

0

COMMENTS

Dilly Eggs with Lentils

Written by Rachel, Posted in Brunch, Dairy-Free, Dinner, Eggs, Fruit, Gluten Free, Herbs, Leftovers, Legumes, Lentils, Lunch, Main Dishes, Quick and Easy, Vegetarian

We all have our go-to meals. For me, sometimes it’s pasta, often it’s soup, more often than not, it’s eggs.

Remember last week when I wrote about lentils? I had a great idea to top sweet potatoes with them.

I also had a ton of lentils leftover.

I thought that those leftovers would be great topped with a fried egg and some dill.

I was right.

I’m kinda obsessed with dill right now. I’m not sure why. Maybe because up until a year or so ago I didn’t think I liked it. I guess it was one of those tastes that I didn’t like as a kid and had never really found a way to enjoy as a grownup. Until my friend, Christy, introduced me to it, in some of the foods she made.

Now I want to eat it in all the things. (I’ll have a Winter Salad for you soon that also uses dill… Can’t stop won’t stop.)

Back to the eggs again for a sec. The reason they’re such a go-to for me: they can be made into so many different things, in no time at all. Treats like, French Toast Stuffed with Fresh Fruit and Basil, End of the Week Pasta topped with a fried egg, scrambled into some summer squash to make Squash ‘n Eggs. And never mind all the wonders they can do to baking, or the fact that they make things like Chicken Pot Pie look so amazing when they’re used. They’re one of my best kitchen friends.

This meal is a great example of one of my favorite types of meals. Effortless, nutritious, delicious.

Simple foods.

This dish takes humble ingredients, lentils, eggs, lemon, and dill, and really lets them shine.

I will definitely be eating this again soon. Maybe for dinner tonight.

Happy Eating!

Dilly Eggs with Lentils

Prep Time: 5 minutes

Cook Time: 5 minutes

Yield: Serves 2

Dilly Eggs with Lentils

Ingredients

1 C cooked lentils (I used leftovers from my Lentils on Crispy Sweet Potatoes, so they were already seasoned)
1 t olive oil
2 eggs
pinch salt
1-2 t fresh dill, chopped
2 slices lemon, for serving

Instructions

Re-heat lentils until they are hot.
Heat a skillet over medium-high, add oil, then eggs. Cook until done, flipping if desired. Season with salt.
Divide lentils between two plates and top with eggs, dill, and a squeeze of lemon.

https://www.de-ma-cuisine.com/dilly-eggs-with-lentils/

Monday

5

January 2015

0

COMMENTS

Spaghetti Squash au Gratin

Written by Rachel, Posted in Breakfast, Brunch, Cheese, Dinner, Kid-Friendly, Lunch, Main Dishes, Meat, Pork, Potlucks, Roasting, Sauces, Sides, Vegetables

Haaaaappy New Year!

We’re right smack in the middle of winter squash season. I find that in the middle of a season, I have to get a bit more creative with how to use things. As much as I love Spaghetti Soup or Vegan Roasted Butternut Squash Soup, we don’t want to eat it every week. Someone posted on social media that they were enjoying some Spaghetti Squash au Gratin. I knew I needed to come up with a recipe for that. It sounded amazing.

It ended up tasting a little bit like what I think it would taste like if you took grated hash browns and smothered them with cheese sauce.

It all starts with some squash roasting in the oven for about an hour. I had three squash sitting on my kitchen island. Since I knew we’d be getting another in this week’s Abundant Harvest Organics box, I figured that I should just roast them. That way, even if I didn’t use it all in this dish, I could just freeze what was leftover. Then I remembered that some friends of ours, who just had a baby, might enjoy this too. So all the squash was perfect.

While the squash roasts, a quick roux is made up. I used butter and olive oil and then added the same amount of all purpose flour (if you’re making a gluten-free version, skip the flour, and whisk 1 T cornstarch with 1/4 C cold water, and whisk it in later on when the milk mixture is really hot).

To the roux I whisked in some whole milk. A little bit at a time.

Once the milk mixture thickens, add ons go in. I chose chopped ham (but you could use chicken, beef, turkey… or omit the meat all-together), some dijon mustard, Greek yogurt, and cheese. If you had some leftover cooked veggies (like broccoli, carrots, cauliflower etc…) you could add those now too.

I added the cheese a little bit at a time, whisking until smooth-ish between additions. Then everything else hops in.

You know, if you wanted to double the recipe, you could use half for mac and cheese, pour some over roasted broccoli or cauliflower, or dip some crusty bread in it (it’s practically fondue).

The squash is scraped out of it’s skin and placed in an oven-proof baking dish. The ham and cheese sauce is stirred in.

Then it’s all topped with a bit more cheeeeeeese!

It will bake for a little while (which is really optional – you could just top your squash and go!), then stand for a few minutes, if you can handle waiting to dig in!

Happy Eating!

Spaghetti Squash au Gratin

Prep Time: 10 minutes

Cook Time: 1 hour, 45 minutes

Total Time: 1 hour, 55 minutes

Yield: Serves 6-8 as a side, 4-5 as a main dish.

Spaghetti Squash au Gratin

Ingredients

2 medium-sized spaghetti squash, halved and seeds removed
1 medium-sized butternut squash, halved and seeds removed
1 t olive oil
1 T olive oil
1 T unsalted butter
2 T all purpose flour
2 C whole milk
1 t dijon mustard
1 C greek yogurt
to taste salt
6 oz. chopped ham (or chicken, beef, or turkey… or omit the meat all-together)
2 C cheese (combo of any of these: cheddar, gruyere, monterey jack, or mozzarella), grated, 1/2 C reserved
pinch cayenne
1 t paprika

Instructions

Pre-heat the oven to 350F. Drizzle squash with 1 t olive oil and place cut side down on a baking sheet. Roast for about 1 hour, or until flesh is tender.
Heat a pan and add 1 T olive oil and butter. When it's hot, whisk in the flour. Cook for about 30 seconds. Whisk in milk, a little bit at a time, whisking until mostly smooth between additions. Bring to a simmer (but do not boil). Reduce heat to low and cook until thickened, about 10 minutes, stirring occasionally.
Remove from heat, stir in dijon, yogurt, and salt. Back on low heat, slowly add cheese, a bit at at time, whisking between additions until fairly smooth. Stir in ham. Continue to stir over low heat for about 2 minutes. Stir in cayenne and 3/4 t paprika. Taste and adjust seasoning if desired.
Scrape squash from skin. Mash together in a greased 9x13 oven-proof baking dish. Stir in sauce. Taste and adjust seasoning if needed. Sprinkle with reserved cheese and 1/4 t paprika.
Place baking dish on a baking sheet (in case it bubbles over). Bake on a rack in the upper portion of the oven for 15 minutes. Increase heat to 375F and bake for 15 minutes more. Let stand for 10 minutes before serving.

https://www.de-ma-cuisine.com/spaghetti-squash-au-gratin/

Saturday

20

December 2014

0

COMMENTS

Dreaming of a White Christmas

Written by Rachel, Posted in Holiday, Thoughts

As we get closer and closer to Christmas, I’ve been thinking a lot about winter. I love the cold, the snow, the frosty windows. Amy Beth, from Abundant Harvest Organics asked me to write down a few things about Canadian winters for a small feature in the winter digital magazine that they’ve just released. I thought I’d share some of those thoughts here too.

Growing up in Southwestern Ontario, Canada, I experienced my share of cold winters. I didn’t think I liked the cold and the snow. I guess you always want what you don’t have. When I had fall and winter, I longed for heat. Now I have heat and I’d love to go back to having real seasons again. 😉 This will be my 14th mild winter (because I lived in Texas before California). Since this is as cold as it’s gonna get, it’s definitely my favorite season.

RachInSnow

During Canadian winters, I love looking out the window and seeing the world covered by a blanket of snow. I love to stand outside, when the snow is up to my knees, and there are huge snowbanks from the last time the streets were plowed. It’s quiet. Peaceful. Beautiful. The air smells cold. There are no footprints, apart from my solitary set. The snow seems to mute the sound, so all that can be heard is the wind blowing through the sleeping tree branches. The world is still, except for the huge snowflakes drifting to the earth. And then I’d fall backwards and just lay there, in the snow, silent, looking up at the flakes as they fall, blinking as they land on my eyelashes. It’s one of the more peaceful, lonely, happy, comforting memories I can conjure up. I’d lay there until I got cold. Or maybe until someone else came outside, their winter boots crunching in the fresh snow. If it’s not too cold, and the snow is wetter, someone might throw a snowball. We’d build forts and mazes, we’d walk over to the elementary school and toboggan down the hill. We’d run up the hill so we could slide back down, and end up pink cheeked and warm, with frosty noses. If it’s too cold for packing snow, we’d make snow angels, and watch our breath turn into white vapor and float away. At Christmastime the whole family tromps through the forest in search of the perfect Christmas tree. Sliding down hills, shaking the snow off sleepy pines so it lands on someone’s head. Laughing, shouting, playing.

Then we get to come inside to get warm.

Mom usually heats a pot of milk on the stove, for hot chocolate. I love sitting by the fireplace with the family, hot beverages in hand, quilts on laps, books to be read. I love being cold, so I can be cozy.

RachFamInSnow2

So with that, and with visions of snowflakes and hot chocolate and laughter, I wish you all a very Merry Christmas, Happy Holidays, and a blessed New Year. I’ll be back with new posts in 2015.

Merry Christmas!

Friday

19

December 2014

0

COMMENTS

Lentils on Crispy Sweet Potatoes

Written by Rachel, Posted in Dinner, Gluten Free, Herbs, Legumes, Lentils, Lunch, Main Dishes, Potatoes, Quick and Easy, Roasting, Sides, Vegetables, Vegetarian

I wonder if you may have some sweet potatoes left over from Thanksgiving. Hiding in the dark pantry, waiting to be used. Purchased with the best of intentions… Sound familiar? I was out of town for Thanksgiving, so I didn’t get to use any of my sweet potatoes. I had quite a collection. They needed to be cooked.

I thought that red lentils, with their slightly mushier texture, might be nice over top of some crispy sweet potatoes. I’ve done something similar with leftover chili served over crispy potatoes. Why not with lentils and sweet potatoes?!

I like crispy potatoes (sweet or regular) with lots of seasoning. This time I went with salt, cayenne, coriander, ginger, and pepper. I also really like potatoes with paprika and chili powder. Uhh luuuk it uhh laaat.

Sorrynotsorry.

Tossed with a bit of olive oil, onto a baking sheet, and into the oven.

I’d never tried red lentils before. I think I usually use green. Use whatever you have on hand. Just vary the cooking time depending on your lentil. (Red lentils cook a bit faster, like closer to 10 minutes, green lentils take a bit longer.) Okay? Okay.

Every once in a while it’s like the perfect storm and I have no garlic or onions in the house. Disaster!! Tim brought me some garlic yesterday. Relief! (Also, we aren’t completely out of onions, but are running low… if you were worried.)

The garlic cooks for just a minute, then some dijon, balsamic vinegar, and a pinch of coriander, ginger, and salt is added.

They’d been added to the lentil pan, after the lentils were drained and set aside. Then added back in to mix it up with the other flavors.

Sweet potatoes pop out of the oven. Crispy outside, tender inside.

Sometimes I like to have cilantro with sweet potatoes. Like today. And like this time a few weeks ago.

It’s chopped up and plomped on top of the Greek yogurt, on top of the lentils, on top of the sweet potatoes.

Food tower.

This dish is best with a bit of each component in every bite.

I’ll show you what to do with any leftover lentils in January!

Happy Eating!

Lentils on Crispy Sweet Potatoes

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Yield: 2

Lentils on Crispy Sweet Potatoes

Ingredients

1 sweet potato, cubed
2 T olive oil
to taste salt
1/8 t cayenne
3/4 t coriander
1/4 t ginger
1/4 t pepper
1 C red lentils
2 C water
1 t olive oil
3 cloves garlic, chopped
2 T balsamic vinegar
1-2 t dijon mustard
to taste salt
pinch coriander
pinch ginger
Greek yogurt, for topping
cilantro, for topping

Instructions

Pre-heat the oven to 350 F.
Toss sweet potatoes through pepper. Spread out on a baking sheet and bake for 30 minutes (or until they're done on the inside), flipping once halfway through.
Add lentils and water to a saucepan. Bring to a boil, then simmer for about 10 minutes, or until lentils are cooked to desired tenderness. Drain lentils and rinse. Set aside.
Add 1 t olive oil to the lentil pan. Add garlic and cook for about 1 minute over medium-low. Add vinegar, mustard, salt, coriander, and ginger. Cook for 30 seconds. Add lentils and cook for 3-5 minutes. Taste and adjust seasoning if desired.
Serve sweet potatoes topped with a scoop of lentils, a dollop of yogurt, and a sprinkle of cilantro.

https://www.de-ma-cuisine.com/lentils-crispy-sweet-potatoes/

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What’s the Deal with Quinoa?!

Happy Eating!

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Dilly Eggs with Lentils

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5

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Spaghetti Squash au Gratin

Happy Eating!

20

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Dreaming of a White Christmas

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Lentils on Crispy Sweet Potatoes

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