Quinoa Porridge with Mixed Nuts, Seeds and Sultanas

Ever since I discovered Quinoa I feel in love. This little South American grain is so delicious, versatile and healthy! Quinoa (keen-wah) is extremely high in protein, in fact it has just as much as 4 eggs. It has less carbohydrates and higher mineral content then the rest of the grains. It also contains all the essential amino acids that we need. Only one cup has over your daily requirements for manganese, magnesium and iron. However the best thing about this grain is that its packed full of fiber, three times then the other grains [1].

Its also gluten free, which is how I discovered quinoa a few years ago. I had leaky gut syndrome and needed to find alternatives to wheat and other sources of gluten. I also had a mild intolerance to rice, so for me quinoa filled the spot perfectly. It’s really quick to cook and can substitute pretty much anything you can make with rice, including stir-fry, casseroles, stews and sweets.

So why isn’t this ancient grain more popular then rice? Well when the Spanish came to South America they didn’t respect the Inca’s super grain. They thought it was peasant food and decided that rice, corn and potato’s was better.

In Australia its becoming more mainstream, as it begins to creep into the major supermarkets in the health food section. Even some Australian nutritionists, celebrity fitness trainers and chefs are starting to promote it, but not enough that the average person knows what it is. If your in Australia, you can buy organic white/red/black quinoa in Woolworths, Coles and Healthfood shops. The colour doesn’t change the taste or the nutritional property’s,  so its up to you what you choose. A few years back I decided to stuff our Christmas turkey with black quinoa and walnuts. Probably not the best colour, as it turned my family off the stuffing. According to my chef brother, I ‘ruined Christmas’.

When ever I cook quinoa I always make some extra to keep in the fridge, to add to salads and porridge. Last night I made the Stuffed Eggplant Rolls with Quinoa, but this morning I’m making my favourite breakfast treat.

Quinoa Porridge with Mixed Nuts, Seeds and Sultanas (vegan, gluten free, soy free)

Ingredients:

4-5 tablespoons of cooked quinoa

2-3 tablespoons mixed nuts & seeds

1/2 cup plant milk (coconut, rice or oat; almond or soy if you can tolerate)

1/4 teaspoon cinnamon

maple syrup or other natural sweetner

1/2 tbsp sultanas

Method:

Dry roasting nuts & seeds

1. Take a small pan and dry roast the nuts and seeds on the stove. Once they are a little brown and have an aroma take off the heat.

2. Take a small pot and add quinoa and enough milk to cover it and turn on medium heat.

3. Add cinnamon and sweetner and take off the heat once it comes to a lite boil.

4. Serve in  a bowl and top with nuts & seeds and sultanas.

*Serves 1

[1] Lieberman, D. & O’Connor, A. 2010, The 10 Things you Need to Eat: And More Than 100 Easy and Delicious Ways to Prepare Them.

Mexican style Navy beans with Mushrooms

Last night I finally to used the dry Navy beans that were at the back of the pantry for the last 10 months. They are a small white bean that were popular in the US in the early c.20th and are great for making baked beans. They go great with rice for a ‘fat-free high quality protein’. They are rich in cholesterol-lowing dietary fiber, which helps to stop your blood sugar levels from rising too rapidly after you eat. Therefore they are great for people with insulin resistance or hypoglycaemia. They are also an excellent source of folate, manganese, protein, vitamin B1, minerals phosphorus, copper, and iron.

In Australia I don’t think you can buy Navy beans in the can and its always better to cook them from dry, to cut down the possible bpa and excess sodium intake. Usually when I have some spare time at home I like to cook the beans that I have pre soaked and then just put them in the fridge for when I need them.

As I had some left over Mujadara from a couple of nights ago, I just added some more steamed rice and then reheated it in the pan with a bit of olive oil. As I said after I made the Mujadara, I think it needs more rice then the recipe suggests. Last night I also served it with guacamole, which went really well, with the heat from the sauce.

Mexican style Navy beans with Mushrooms (vegan, gluten free, soy free, nut free)

Ingredients:

1.5 cups navy beans (soaked over night)

2 tablespoons olive oil

2 garlic cloves, diced

1 onion, diced

2 tablespoons ground cumin

3/4 tablespoon ground cayenne pepper

1 tablespoon curry powder

2 tablespoons garlic powder

1/2 tablespoon paprika

2 tablespoons tomato paste

2 tablespoons diced coriander stems

200g mushrooms, sliced

1 tin diced tomato

1.5 cups vegetable stock

2 pinches of raw sugar

2 tablespoons chopped coriander leaves

salt & pepper to taste

Method:

1. Take a large sauce pin,  fill it with 5 cups of water and add navy beans. Bring to the boil, then simmer for up to 30-40 mins or till beans are tender.

2. In a large pan heat  on medium olive oil and then add garlic and onion, cook till brown. (add water if it sticks)

3. Add cumin, cayenne, curry powder, garlic powder, paprika, tomato paste,  coriander stems and mushrooms Cook for 3-4 mins, till fragrant and the mushrooms have browned.

4. Then add diced tomato,vegetable stock, salt, pepper and sugar. Bring to the boil then put on a simmer.

5. Add beans and cook for 30 mins or until the beans are tender. Adjust seasoning and serve.