Your Health Detective



left0004 of 4 in a SeriesPresented by: Dr. Gloria GilbèreFounder/Executive Chef of Dr. Gloria’s Kitchen @ The Anti-Inflammation Cooking Institute Dr. Gloria’s 3 SIMPLE Basic Methods of Cooking Quinoa…AND…Her Special RecipesQuinoa Cooking Methods When you head out to your nearest health food store, chances are quinoa will be readily available, often in bulk. In a more standard grocery store, check out the specialty grain or healthy food aisle. This is not a genetically-modified food, so feel free to go quinoa wild!The best (and trickiest) feature of cooked quinoa is that it generally tastes fairly plain when boiled in water as you would plain rice – if you know me and my work at all, you know I never settle for “boring” and always strive for the ”extra-ordinary”.The lack of flavor exponentially increases the versatility of recipes you can create using quinoa; I’ve cooked over 40 recipes in my cooking classes and all of them a huge hit…well…maybe a couple needed some tweaking before earing five stars.If you’re looking for a simple way to intensify the flavor, you can boil/cook it in beef, chicken or vegetable broth instead of water, I always do! You can also experiment with black quinoa, since its taste is more noticeably complex, much like black rice for those of you that have discovered it.You can substitute quinoa for any variety of rice for a delicious Quinoa Pilaf or Risotto that’s a fiber-rich vegan-friendly side dish. Plus, here’s a pro tip — this pilaf would taste great on a bed of lettuce as a quinoa salad, an Asian stir-fry or your Buddha bowl creation – my Cooking Institute staff and me are “hooked”!Trying to discover a gluten-free alternative for that morning bowl of oatmeal? Here’s my Quick Quinoa Porridge recipe:?Soak 1 cup quinoa overnight (or more for needed servings)?After soaking, Rinse 3-4 times BEFORE cooking (use your fingers to rub the seeds together while rinsing to insure the invisible outer coating is removed).?Place in a saucepan with 2 cups water, a pinch of salt, 1/3 tsp. vanilla extract, 2-3 pieces of cinnamon bark (about 2” long), your choice of natural sweetener like Stevia powder or Lakanto? Golden, and a pat of butter or ghee.?Bring to a rolling boil then reduce heat to simmer and cover about 25 minutes or until all the liquid is absorbed just as you would with rice.?Serve with warm milk or milk alternative and you can also sprinkle some additional cinnamon powder on top and/or ground nuts, dried cranberries or raisins and a dab of heavy cream….yum.You Say “Stir-fried Rice” I Say “Stir-fried Quinoa”00I cook my quinoa for stir-fry the same as I mentioned previously with either vegetable or chicken stock, and salt/pepper. This way, I can cook a large batch, refrigerate, and make several meals; including stir-fry when I’m on the run...which is more often than not. Use whatever vegetable you like and have on hand. That said, we found in our test kitchen that we prefer vegetables lightly steamed, at least the ones that take longer to cook i.e. (carrots, celery, sweet potato, peas, broccoli, cauliflower, etc.) beforehand so it cooks quickly and evenly in the stir-fry. I recently had an over-abundance of carrots, peas, celery, sweet potato and onions (yellow and chives) in our Institute Garden…yes…it became a stir-fry with everything steamed except the baby spinach and chives I added into the fry at the end. I always use onions and garlic so don’t forget those two baseline ingredients that should be sautéed FIRST before adding the rest of the ingredients. Keeping in mind that the Quinoa is already cooked, add it at the last simply to absorb the flavors and heat. Additionally, I make my own Asian sauces which I mix into the fry or you can simply add Braggs Aminos for that wonderful salty soy sauce flavor without the additives, preservatives and flavor-enhancers that induce inflammation and many of those additives are neuro-toxins.Dr. Gloria’s Buddha Bowls00In the photo to the left, I cooked a mixture of red and ivory quinoa in chicken broth for that beautiful medley of color and flavor. After it was cooked, I sautéed it with red and yellow onions, fresh garlic and salt/pepper. The chicken was already marinated in an Asian sauce, cooked and seasoned, so it simply took cutting it your desired size. The sweet potato I steamed first until just barely tender then mixed in a blend of avocado oil, salt/pepper, balsamic vinegar, fresh garlic, fresh finely chopped thyme and rosemary – toss gently to cover evenly. Place on baking sheet lined with either parchment paper or well-greased, in a single layer. Place into oven at 400/F and bake for about 12-15 minutes or until tender and edges are dark brown. This can be added warm or cold to your Buddha Bowl.I served it on a bed of baby spinach cut into strips and drizzled with a homemade Asian sauce or simply lemon and avocado oil…deliciously additive, easy, satisfying and healthy.Dr. Gloria’s Quinoa Patties – Hot or Cold These are NOT your usual (meat-type) patties but OH! so healthy, satisfying, versatile and tasty – how could you not love them like we do! AND…make them the size of sliders or even as small as a silver dollar to serve as aperitifs (small bites).?Begin with your basic cooked quinoa recipe; the following ingredient quantities assume two cups of raw quinoa cooked.?Cool the cooked quinoa and set aside.?In a large mixing bowl, combine the following ingredients (or those of your choice):oAbout 1/3 cup finely chopped scallions or chiveso2 TB finely chopped fresh garlico2 eggs, beateno? cup Quinoa flour mixed well in a little broth or milk alternative, just enough to whip and dissolve to avoid lumps)oSalt/Pepper o1/3 cup finely grated carrots (I use the large side of stand-alone cheese grater or a Japanese mandolin – which I’m in love with)o? cup grated cheese of your choice (I like gruyere, sharp white cheddar, jack cheese or parmesan because it melts nicely)o1 TB each finely ground fresh Rosemary and Thyme (I grow my own and then de-stem and grind in a coffee grinder we reserve strictly for herbs) – you can use dried but add twice as much more as they are not as pungent because they don’t maintain the essential oilsoGround pecans, walnuts or pine nuts (optional)?After all ingredients are thoroughly mixed, add the cooled quinoa.?Form into patties of your desired size and thickness.?Fry slowly in avocado oil until nicely browned on both sides.?Serve with sauces of your choice like ranch or avocado dressing, honey mustard, or a home-made Asian sauce, etc.It’s important to be aware of processed products such as pastas or breads made out of quinoa flour, as these products are often refined and more than likely do not contain the health benefits of eating actual quinoa. Processed quinoa products can be used occasionally as a substitute for wheat-containing options. Warning: If you’re on an anti-inflammatory diet, watch for corn, wheat or potato starch, additives, preservatives and flavor-enhancers on the label as these will sabotage your efforts to achieve results.PrecautionsYes, just like anything, it is possible to have a food allergy to quinoa. Common symptoms of this allergy would be stomachache, itchy skin and/or hives.Keep in mind that you may be experiencing an allergic reaction to saponin and not necessarily quinoa, in which case you should soak the food for at least 8 hours and rinse it thoroughly before cooking, should you try it again. Quinoa is a gluten-free food, but in isolated reports, there may be a minimal presence of gluten that could trigger celiac episodes. To avoid this, always purchase quinoa from trusted, reputable sources and discontinue use if you experience any adverse symptoms. Dr. Gloria’s Recap on Quinoa Nutrition?Quinoa is one of the world’s healthiest foods and has earned the “superfood” label many use for it.?Since it is gluten-free, quinoa is a great alternative for people suffering from celiac disease or a gluten intolerance.?Unlike most other plant foods, quinoa is a complete protein source, making it a valuable dietary source of protein for people on plant-based diets.?Quinoa benefits stem from the incredible quinoa nutrition profile, including over a dozen important vitamins and minerals in significant amounts.?The nutrients in quinoa have strong antioxidant and anti-inflammatory properties that help your body fight and prevent diseases such as cancer, heart disease, diabetes and inflammatory bowel diseases.?Quinoa nutrition may help you to lose weight.?Cooking quinoa is fairly simple, and because of its plain natural taste, it takes on the flavor of the other ingredients like herbs and spices that can go in just about any culinary direction you choose for that day’s recipe.Your Partner in Health,Dr. Gloria ................
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