Quinoa with Pesto and Fresh Cheese

I was amazed at the amount of emails and comments I recieved after my post on forbidden rice. People really want recipies on more interesting and flavorful ways to prepare grains! Quinoa with Basil Pesto and Fresh Cheese is an incredibly flavorful and healthy side dish. You can also add vegetables or protein to create a wonderful main course. I love how the cheese gives the quinoa some creaminess and the rich pesto imparts tons of flavor. Although considered a grain, quinoa is actually a relative of leafy green vegetables, such as spinach and Swiss chard. It is a protein-rich seed that becomes fluffy and nutty when cooked.

Quinoa (pronounced "KEEN-wah") is a complete protein, meaning that it includes all nine essential amino acids. This is a fabulous food that should be a staple for vegans, vegetarians and those with Celiac Disease* or gluten sensitivities. It is a very good source of manganese, magnesium, iron, copper and phosphorus. It is especially high in the amino acid lysine, which is essential for tissue growth and repair. Quinoa is incredibly beneficial to those with migraine headaches, diabetes and atherosclerosis (heart disease).

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INGREDIENTS

• 1 cup quinoa
• 2 cups water or chicken/vegetable broth
• 1/2 cup basil pesto (see Beet, Pesto and Goat Cheese Crostini for recipe)
  
• 1/2 cup homemade cheese, farmers cheese from the store, cream cheese or your favorite cheese 
• top with optional diced basil, tomato or walnuts

DIRECTIONS

Prepare the pesto and the cheese. When I made the dish this time, I substituted walnuts for the pine nuts in the pesto, and it created a really nice texture when combined with the quinoa.
Thoroughly wash the quinoa seeds in cold water by gently rubbing the seeds together with your hands. Rinse and repeat twice.

Add the rinsed qunioa and water/broth to a saucepan. Once it begins to boil, reduce the heat to a simmer and cover. Cooking time takes 15-20 minutes. When the quinoa is complete, you will notice that the grains have become fluffy and lighter and the white germ has partially detached itself. Fluff the quinoa and gently fold in the pesto and the cheese. Season to taste with sea salt and pepper and sprinkle on optional toppings.

*Most people with Celiac Disease are able to eat quinoa, but if you have Celiac's and have never eaten quinoa, I recommend trying a little bit to see how your system responds.

Flu-fighting Chicken Soup

Flu season is upon us. Many of my friends have already been sick and we are just at the beginning. Since people around us probably don’t want us to munch on raw garlic all day to ward off viruses, we need to eat nutrient-rich foods that have strong immune-boosting powers. Chicken soup has long been touted as one of the best foods for a cold or flu. The main reason is that it nourishes and repairs a mucous lining of our gut that is directly connected to our immune system.

The following are my favorite immune system boosters. These foods are packed full of nutrients and are warm and comforting. I have included ginger, garlic, red pepper flakes, lemon, coconut milk and shitake mushrooms. Shitake mushrooms have an active compound called lentinan. Lentinans have a ton of healing benefits and are fabulous at kick-starting the immune system and strengthening its ability to fight infection and disease. Studies have shown lentinans to be even more effective than prescription drugs in fighting cold and flu viruses. Shitakes contain selenium, iron, protein, dietary fiber and vitamin C.

First, I am going to show you how to make your own stock. You may decide to skip this step for the coconut chicken soup recipe that follows, but I highly recommend that you make your own broth. Store bought broths simply cannot stand up to the nutrients in home-made stock. For this recipe, you can use a store-bought chicken, however using leftover chicken (including bones) from an earlier chicken dinner works just as well.


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Step 1: Chicken Stock


INGREDIENTS

• 1 whole free-range or organic chicken (cut into pieces) or chicken bones as mentioned above
• 4 quarts water
• 2 tablespoons vinegar
• 1 large onion, chopped
• 5 garlic cloves, mashed
• 1 cup shitake mushroom stems (the tops will be used for the soup below)
• optional dried sea vegetables (such as kombu)

DIRECTIONS


Place all items in a pot. Bring to a boil and skim off any foam that rises to the top. Turn the heat down to simmer and cook, covered, for 6-24 hours. The longer it cooks, the healthier and tastier it is. Strain the stock and store in a large jar in the fridge. Fat may rise to the top and you can just scoop that off. It is great to take some stock and freeze it in ice cube trays and then remove the stock “ice cubes” and store them in the freezer. Then you will have nutritious stock on hand for making soups, cooking grains, etc.


Step 2: Coconut Chicken Soup


INGREDIENTS

• 1 quart chicken stock
• 1 ½ cups coconut milk
• ¼ teaspoon red pepper flakes
• 1 teaspoon grated ginger
• 1 lemon, juiced
• 1 tablespoon chopped cilantro
• 1 cup sliced shitake mushrooms
• sea salt to taste

DIRECTIONS


Bring the stock to a boil and add the coconut milk, red pepper, ginger and lemon. Let simmer for 10 minutes.

Add shitake mushrooms and sea salt to taste. Cook 5 minutes longer. Eat, enjoy and be well!


*Please note that this is a mild healing soup and not a robust "dinner party" soup.

A Blogger Award!

Thank you so much Sanjana from Ko Rasoi for honoring me with this Kreativ Blogger award! As a beginning blogger, and someone who adores Sanjana's blog, this is a true honor.

In keeping with tradition, I nominate the following fabulous blogs for the Kreativ Blogger award:

1. A Chow Life

2. Bon Vivant

3. Kitchen M

4. Pity in the Kitchen

5. Sense and Serendipity

6. Jeroxie

7. Just Making Noise

Thank you all for inspiring me! ~Stacy

Ice Cream Truffles

I get a lot of questions about dessert. A LOT. And just because I am a nutritionist doesn't mean I don't love sweets because I certainly do! I have just learned to adopt a harm reduction approach that includes desserts with whole food ingredients, which I eat in limited quantities. One of my good friends loves my homemade ice cream truffles and I made them for her the other day. They are perfect because you get a variety of flavors and textures, and I find just two truffles to be really satisfying. I also find them completely easy to rationalize since I use good quality dark chocolate and coconut milk ice cream :).

My favorite ice cream is Turtle Mountain’s Purely Decadent Coconut Milk Ice Cream. It is lactose-free, soy-free, gluten-free and organic. See, so easy to rationalize! This ice cream is delicious and creamy, thanks to the coconut milk, and works really well with this particular dessert. Dark chocolate is chocolate that has a high percentage of cocoa solids (aim for 70%, 75% or even above 80%). Chocolate has tons of flavonoids, which act as antioxidants that protect against heart disease, lower blood pressure, lower LDL cholesterol and balance certain hormones in the body.

This dessert can be made as a casual snack for yourself or a friend, like I did here, or can be made perfectly round to really impress at a dinner party.

INGREDIENTS

• 1 pint ice cream (your choice; I used chocolate chip)
• 15 ounces dark chocolate, chopped
• 1 tablespoon coconut oil
• optional 2 cups topping (I used almonds, but you can top them with other nuts, shredded coconut, crushed cookies, etc)

DIRECTIONS

Line a large rimmed baking sheet or plate with waxed paper and let it get nice and cold in the freezer (about 30 min).

Use a 1 1/2-inch round ice cream scoop (or in my case a spoon) to quickly scoop out 16 round balls of ice cream, placing ice cream on prepared baking sheet or plate. This is where you can be lax, and make “sort of round truffles”, or be a perfectionist and make them perfectly round. Stick a toothpick into each one and freeze overnight.

To make the chocolate coating, add the chopped chocolate and Canola oil in the top of a double boiler (or a large bowl set over barely simmering water as I did here). Stir until the chocolate is melted and smooth. Remove from heat and cool the chocolate until it is barely lukewarm.

Fill a measuring cup with the melted chocolate. Working quickly, hold 1 ice cream ball by the toothpick over a clean bowl. Pour the chocolate over the ball, turning to coat, letting the excess chocolate drip off and land in the bowl. Place the coated truffle on the baking sheet, sprinkle with optional topping, remove the toothpick and repeat. Return to the freezer until ready to serve, at least 2 hours.

These keep frozen in an airtight container for a week. I always hate wasting the leftover chocolate so I usually rewarm it and coat frozen bananas with it. A great flavor combination I have used before is coffee ice cream and crushed biscotti on top. Let me know what ideas you may have!

Grilled Halibut with Chimichurri Sauce

I received a lot of emails about the Chimichurri Sauce from my lamb chop post, so I decided to do a post focusing on this delicious condiment from Argentina. According to my friend who is Argentinean, this sauce is a perfect expression of traditional cuisine, where a protein is simply salted, cooked and seasoned with herbs. Chimichurri can be used as a sauce for a variety of foods and also makes a great marinade. Also, with the garlic, parsley and lemon juice, this sauce is perfect for the upcoming flu season.

Chimichurri Sauce is traditionally prepared with steak (especially skirt steak), however it can be used to season just about anything. And don’t be deterred if you are a vegetarian---this sauce is great over grilled vegetables or tossed with grains or pasta. For this meal, I decided to pair it with my favorite fish, halibut. Halibut is a sweet white fish that is firm and easy to cook. It is nutrient-dense, providing high levels of protein, selenium, magnesium, phosphorus, potassium and B vitamins. Halibut, like other cold water fish, is known for its beneficial Omega-3 essential fatty acids. Omega-6 fatty acids are plentiful in the American diet and it is important to eat enough Omega-3’s to keep a proper balance between the two. A lack of this balance promotes inflammation which contributes to many chronic diseases. Getting enough Omega 3’s is important for heart health, stroke prevention, lowering cholesterol, cancer prevention, improved mood, as well as healthy hair, skin and nails.

INGREDIENTS

• ¼ cup extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 teaspoons water
• 1 tablespoon finely minced garlic
• ½ teaspoon red pepper flakes
• ½ cup chopped flat leaf parsley, packed
• sea salt and black pepper (about ¼ teaspoon each of salt and pepper)

• 2 halibut fillets, about 6 ounces each
• 1 tablespoon olive oil

DIRECTIONS

Combine the first six ingredients and let sit for at least 2 hours before serving. Simple!

Meanwhile, prepare grill pan by brushing it with oil. Then place on the stove over medium-high heat. Pat fish dry, then brush with extra-virgin oil and sprinkle both sides with salt and pepper.

Grill fish, turning once, until just cooked through. This should take about 8 to 10 minutes total. Remember, once you put the fish down, don’t move it until you are ready to turn it or it will stick.

Serve fish drizzled with some of the chimichurri sauce and serve the remainder on the side.

In health,

Spiced Coconut Forbidden Rice

I recently learned that the process that converts whole-grain rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, 50% of the manganese, 50% of the phosphorus, 60% of the iron and all of the dietary fiber and essential fatty acids! I always knew that whole grains were an important part of the diet, but this example shows just how many nutrients are stripped from our food during processing. However, replacing simple carbohydrates (just think white colored carbs) with whole grains might feel a little boring. That is why I love this recipe. Deep purple black rice infused with coconut, ginger, turmeric and red pepper flakes really perks up a meal!

Whole-grain rice is rich in fiber, manganese and selenium. It is beneficial for those at risk for heart disease, diabetes and high-cholesterol. Whole grain rice is also rich in fatty acids, which are important for a healthy nervous system, the production of “good” cholesterol and the regulation of hormones. What I love the most about forbidden rice is that there is an added nutritional benefit: the color pigments present are powerful antioxidants, which reduce the risk of several chronic health conditions. I realize that forbidden rice might be hard to find or expensive, so feel free to substitute with your favorite whole grain rice (although cooking times will vary). And as always with whole grains, it is important to buy organic, as conventional whole grain foods may contain arsenic and other toxins.

INGREDIENTS

• 1 cup forbidden rice (or other whole grain rice of your choosing)
  
• 1 can (400ml) coconut milk
• 4 tablespoons water
  
• 1 teaspoon grated fresh ginger
• 1/2 teaspoon salt
• 1/2 teaspoon crushed red pepper flakes
• 1/8 teaspoon turmeric
• optional ¼ cup toasted sliced almonds

DIRECTIONS

Place rice, coconut milk, water, fresh ginger, salt, red pepper flakes and turmeric in a heavy bottomed saucepan with a tight fitting lid. Stir to combine the ingredients. Cook over medium high heat until it comes to a boil. Reduce the heat immediately to simmer and cover. Cook on low for about 45 minutes. Remove from heat and let sit for 5 more minutes. Fluff it up with a fork and serve it hot (topped with optional toasted almonds).

GUACAMOLE AND BROWN RICE TORTILLA CHIPS

I love to snack and there is no better snack than guacamole! Guacamole can be used as a dip and is great as a salad dressing when mixed with a little extra-virgin olive oil. It is simple to make and is full of nutritious ingredients. My first food preparation assignment when I was becoming a nutrition educator involved making guacamole, and below is an excerpt from my write-up.

Avocados contain oleic acid, a monounsaturated fat that studies have shown help lower cholesterol and help prevent breast and prostate cancer. Avocados are a good source of potassium which can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. Avocados also contain the highest amount of carotenoid lutein among all commonly eaten fruits, plus significant quantities of vitamin E. Carotenoids are fat-soluble, which means fat must be present to ensure that these bioactive carotenoids will be absorbed into the bloodstream. Just as nature intends, avocado delivers the whole heath-promoting package.

Chili peppers contain a substance called capsaicin which is being studied as an effective treatment for sensory nerve fiber disorders, including pain associated with arthritis, psoriasis and diabetic neuropathy. Capsaicin not only reduces pain, but its peppery heat also stimulates secretions that help clear mucus from your stuffed up nose or congested lungs. Red chili peppers have been shown to reduce blood cholesterol, triglyceride levels and platelet aggregation, while increasing the body's ability to dissolve fibrin, a substance integral to the formation of blood clots. Cultures where hot pepper is used liberally have a much lower rate of heart attacks, stroke and pulmonary embolisms. Chili peppers have a high content of beta-carotene, can kill bacteria in the stomach and stimulate the cells lining the stomach to secrete protective compounds.

INGREDIENTS 

• 3 ripe, medium-size avocados
• 1/2 small onion, chopped
• 2 to 3 serrano, jalapeno or anaheim chilies, seeded and finely chopped
• 1 ripe, medium-large tomato, cored and chopped
• 1 clove garlic, peeled and finely chopped
• 10 sprigs fresh cilantro, finely chopped
• 1/2 lime, juiced
• sea salt to taste
• brown rice tortilla chips (optional)
• fresh veggies (optional)

DIRECTIONS

In a medium-size bowl, mix the chopped onion, chilies, tomato, garlic and cilantro.

Using a fork or spoon, roughly mash the avocado while mixing in the other ingredients. Flavor with lime juice and sea salt. Set aside for a few minutes to let the flavors blend.

I eat my guacamole with vegetables or homemade brown rice tortilla chips. I make these chips by slicing the tortillas into sections with a pizza cutter or knife. I then brush on extra-virgin olive oil and some sea salt and bake them, turning once, in a 400 degree oven/toaster oven for 6-8 minutes.

AUTUMN SQUASH SALAD

It is officially fall! And while vitamin-rich
squashes are showing up in the markets, it doesn’t quite feel like autumn outside. Global warming is messing with my seasonal eating! (Along with other more significant issues, of course.) Since it feels like Summer one day and Fall the next, it seems like the perfect time for an Autumn Squash Salad. It pairs hearty sweet squash with tart pomegranate, all the while keeping some coolness from the salad greens.

Butternut squash is most known for being incredibly rich in Vitamin A (as beta-carotene) and a great source of Vitamin C, potassium and fiber. It is also a good source of folate, manganese and omega 3 fatty acids.  What you might not know is that it has very powerful antioxidant and anti-inflammatory properties. Studies are showing that the phytonutrients it contains may have anti-cancer type effects. Squash can prevent the progression of atherosclerosis, can regulate blood sugar due to their high level of carotenoids and may help to reduce the severity of conditions like asthma, osteoarthritis and rheumatoid arthritis.

Pomegranates have received a lot of press this decade due to their high levels of antioxidants. These compounds are showing promising benefits in the prevention of cancer and regulation of cholesterol. And as with the squash, pomegranates may play a crucial role in the prevention and relief of inflammatory diseases, such as osteoarthritis.

INGREDIENTS

• 4 cups of 1/2-inch cubed, peeled and seeded butternut squash
• 3 tablespoons extra-virgin olive oil
• 8 cups lightly packed salad greens (arugula is recommended)
• 1/2 teaspoons dried crushed red pepper
• 1 1/2 teaspoons fresh lemon juice
• 1 cup pomegranate juice
• 1/2 cup walnuts, soaked, dried and coarsely chopped
• 1/3 cup loosely packed crumbled goat cheese, or to taste
• 1/2 cup pomegranate seeds (optional)
• sea salt and pepper to taste

DIRECTIONS

Preheat oven to 450°F. Toss squash, olive oil and crushed red pepper on a large rimmed baking sheet. Sprinkle with sea salt. Roast 15 minutes*, then using a spatula, rotate the squash so that one side does not burn. Roast until edges are lightly browned and squash is tender, about 10 minutes longer. Sprinkle again with sea salt to taste. Let stand at room temperature as you prepare the rest of the dish.

*While the squash is roasting, heat pomegranate juice over medium-high heat and reduce to 1/3 cup. Put aside to cool.

Once cooled, whisk reduced pomegranate juice, olive oil and lemon juice in large bowl. Season to taste with sea salt and pepper. Add salad greens, walnuts and optional pomegranate seeds and toss to coat. Spoon squash over salad and top with goat cheese and freshly cracked pepper.

BEET, PESTO AND GOAT CHEESE CROSTINI

This weekend K, his sister, best friend and I went to Venus to celebrate Durga Puja. Durga Puja is an annual Hindu festival that celebrates worship of the Hindu goddess Durga. To summarize our requirements for this celebration, we were each to wear a new item of clothing and eat really good food as a family. Done and done. For one of our starters, we ordered the beet crostini. It was fabulous. Crusty bread crostini, topped with pesto, small diced beets and goat cheese. The moment I tasted it, I knew I was on a mission to recreate this dish!

Beets are a great addition to your diet and are often found in salads. Their sweet flavor seems to pair well with spicy greens like arugula. Many people find them very cumbersome to work with, but peeling the beets and cubing them before they are roasted is faster and a lot less messy! Beets have anti-cancer properties, help reduce inflammation and increase HDL cholesterol while lowering LDL cholesterol.  They are also rich in folate, essential for mothers-to-be and proper tissue growth. Beets are mostly known for being an excellent blood tonic, meaning they give tired blood a boost so it can deliver oxygen needed for energy and vitality.

Step 1: Beets

INGREDIENTS

• 1 large beet (or two small beets) peeled and cubed
• 2 tablespoons extra-virgin olive oil
• sea salt and freshly ground black pepper
  

DIRECTIONS

Preheat oven to 375 degrees and line a large baking sheet with aluminum foil. In a bowl, toss together the beets, oil, sea salt and pepper. Arrange beets in a single layer on baking sheet and cover with foil. Bake for 15-20 minutes, then uncover and bake until tender, stirring occasionally so one side doesn't burn, about 15 minutes more. Let the beets cool as you prepare the pesto. Keep the oven on to toast the crostini.

Step 2: Pesto

INGREDIENTS

• 2 cups fresh basil leaves, packed
• 1/2 cup freshly grated Parmesan-Reggiano or Romano cheese
• 1/2 cup extra virgin olive oil
• 1/3 cup pine nuts
• 3 medium sized garlic cloves, mashed
• sea salt and freshly ground black pepper to taste

DIRECTIONS

Combine the basil and the pine nuts and pulse a few times in a food processor. Add the garlic and pulse a few times more. Slowly add the olive oil in a constant stream while the food processor is on. Stop to scrape down the sides of the food processor to make sure everything is incorporated. Add the grated cheese and pulse until blended. Add a pinch of sea salt and freshly ground black pepper to taste. You will have leftovers after you make this particular dish and pesto is great as a topping on roasted vegetables.


Step 3: Crostini
For the crostini, simply take 8 large slices of crusty bread, sliced on a deep diagonal to ensure a large surface area, and brush with olive oil and sprinkle with salt and pepper. Toast the bread on an oven rack for 8-10 minutes, or until crisp and browned.

Step 4: Assembly
To assemble, take cooled crostini and spread with a generous layer of pesto. Top with roasted beets, goat cheese and black pepper and sea salt.