Quinoa is an amazing high protein grain ideal for diabetics, those watching their waist line and anyone wanting good health and energy – I think that includes everyone!  Learn more about this Aztec grain and how to make it in a few of my family’s favorite recipes including Butternut Quinoa, Spicy Curried Quinoa, Quinoa Taquitos, & Quinoa Tabouli .  Your kids and family will love eating it!

What is Gluten?  Grain (especially wheat) protein is what makes up gluten.  It is a protein-carbohydrate mixture that is mainly contained in wheat, oats, barley, rye and spelt.  Some people have sensitivity to gluten that is usually either intestinal (gastro-intestinal tract is the most affected organ) or allergy-related (allergies develop due to the proteins in the gluten).  Even those without gluten intolerance generally have some difficulty digesting too much gluten at any given time.  Gluten is difficult on the digestive tract and can irritate the bowel.  Too much gluten in your diet can cause bloating, gas, weight gain, tiredness and constipation. 

Grains come from grass seeds and they are essential to our body.  Whole grains contain amylase, a digestive enzyme that helps  to break the grain down.  Even if the whole grain is cooked, like brown rice, quinoa, and millet, the enzyme retains some potency.   

I strongly recommend minimizing the amount of glutinous flour and grains that you consume and focus more on gluten-free grains, such as Amaranth, Brown Rice, Buckwheat, Corn, Millet, and Quinoa.  One of my favorite grains is quinoa.  Quinoa originated in South America and is now grown in Colorado.  Quinoa is a complete protein, has ten times more absorbable iron than wheat and corn and is high in Vitamin B.  It is gluten-free and one of the least starchy grains.  It is very easily digested and is one of my favorites to both eat raw and cook with. 

My favorite variety is the red quinoa – it is nuttier in flavor and keeps a bit of a crunch to it even after cooking. I definitely recommend soaking your quinoa in water for at least 6 hours before cooking.  Cooking time decreases by almost half and the vitamins, minerals and protein increases.  It would be very difficult to gain weight from soaked/sprouted quinoa!

Here are a few delicious recipes that I have created using quinoa… 

BUTTERNUT QUINOA 

Ingredients:

1 small butternut squash

  1-2 Tbsp coconut oil

1 brown onion

 ½ red bell pepper

 1 cup mushrooms, finely chopped

 6 cloves of garlic

 2 cups raw broccoli, chopped small

 2 cups coconut milk

 1½ cup diced tomatoes, fresh or stewed

 ½ cup corn, fresh or frozen then thawed

 2 cups fresh cilantr

 3 cups raw quinoa

 1 Tbsp Veganaise (the grape seed oil variety)

 3-4 tsp CelticSea Salt, or more to taste

1-2 tsp  Coconut Aminos, Nama Shoyu or Tamari

 ½-1 tsp saffron

 1 tsp agave nectar

 2 Tbsp nutritional yeast

 1-2 tsp hot chili sauce

 Cayenne or chili pepper flakes to taste

Preheat the oven to 400 degrees.  Chop the squash in half, scoop out the seeds, and lay open on a baking sheet.  Bake for about ½ hour or more until completely cooked.  While the squash is baking, prepare the remaining ingredients.  In a large soup pan, heat the coconut oil on medium heat, adding some of the salt and hot chili sauce.  Finely chop, or pulse-chop in a food processor, the onion and red bell pepper, and stir into the soup pot.  Sauté for about 5 minutes.  Next, finely chop the mushrooms and garlic and stir them into the pot.  Chop the broccoli into small pieces and mix into the pot while adding the coconut milk.  Stir well.  Chop the tomatoes into small cubes and stir into the pot with the remaining seasonings (salt, sweetener, saffron, chili pepper, veganaise, yeast, etc.) .  In a food processor or blender, puree the corn and cilantro into a paste and stir the mixture well into the soup pot.  When the squash has finished baking and cooling, scoop out the squash and chop it into small cubes.  Stir it into the pot.  Be sure to scrape out the extra squash from the edges and add it to the stew.  Add the soaked and/or sprouted quinoa to the stew and mix well.  Do a taste-test and see if it needs more heat, sweet, spices or salt.  Cover the pot, bring the stew to a boil on medium-high and reduce to a simmer for about 15-20 minutes, stirring occasionally.

Serves 6-8.

*Tastes great as a hot stew or as a dip for your pita bread. 

SPICY CURRIED QUINOA

 Ingredients:

 1-2 Tbsp coconut oil

 1 brown onion

 1 red bell pepper, finely chopped

 1 cup finely diced carrots

 2 cups raw cauliflower, chopped small

 2 cups coconut milk

 1 cup diced tomatoes, fresh or stewed

 6 cloves of garlic

 1-2 Tbsp curry paste or 2-3 tsp curry powder, more if desired

 2-3 tsp dried ginger or 1 Tbsp fresh grated ginger

 ¼ tsp cumin

 1-2 tsp cayenne powder (or more to taste)

 2 Tbsp lemon or lime juice or 1Tbsp dried lemon grass

 2 cups fresh cilantro

 3 cups raw quinoa, soaked for a  minimum of 8 hours

 ¼ cup bamboo shoots or water chestnuts

 1 Tbsp Veganaise (the grape seed oil variety)

 1-2 Tbsp  Coconut Aminos, Nama Shoyu or Tamari

 1 Tbsp agave nectar or honey or 1½ Tbsp xylitol

 1-2 tsp hot chili pepper sauce, Optional

 In a large soup pot, heat the oil, adding ½ of the salt and chili pepper sauce.  Finely chop, or pulse-chop in a food processor, the onion, red bell pepper and carrots.  Stir into the melted oil in the pot and sauté for about 5 minutes on medium heat.  Finely chop the cauliflower and add to the pot while pouring in the coconut milk and Aminos/Nama Shoyu/Tamari and mix well.  Add the ginger, curry, cumin and cayenne, and the  remaining salt and chili pepper sauce.  Finely chop or puree the tomatoes and garlic and stir into the pot, along with the lemon, lime juice or lemon grass.  Stir in all of the quinoa and the sliced bamboo shoots.  Lastly, stir in the finely chopped cilantro and any remaining seasonings (Veganaise, the sweetener, etc.).  Do a taste-test and see if any spices need to be added.  For example, if it is too salty or spicy, add more sweetener, veganaise, and/or coconut milk.  Cover the pot, bring to a boil over medium-high heat and then let simmer for 15-20 minutes, stirring occasionally.

Serves 6-8.*

Try adding other vegetables or replacing the cauliflower with chopped potatoes.

THE BEST TAQUITOS EVER

 Ingredients:

 12 corn tortillas

 2-3 Tbsp coconut oil

 Quinoa Filling:

 1 cup cooked quinoa

 ½ cup cooked black beans

 1/3 cup corn

1/3 cup fresh cilantro, chopped

¼ cup fresh salsa

Few dashes of cayenne pepper

2-3 tsp lime juice

1 Tbsp coconut oil

¼ cup nutritional yeast

To Prepare Quinoa:

One cup quinoa to about 1½ cups water.  Bring to a boil and simmer on low with lid on for approximately 15-20 minutes, stirring occasionally (until water is absorbed).  While the quinoa is cooking, prepare the remaining ingredients.  Once the quinoa is done mix it with all of the filling ingredients.  Lightly toast the corn tortillas for about 1 minute in the toaster oven.  Down the center of the tortilla, spread about 2-3 Tbsp of the quinoa mixture and press the mixture into the tortilla.  Roll the tortilla up tightly and lay seam-side down.  While rolling the taquitos, heat the coconut oil in a large skillet over medium to high heat.  When the oil is beginning to sizzle, place the rolled taquitos seam-side down into the fry pan.  Fry the taquitos on each side for about 2-3 minutes, until each side is a crispy golden brown.  Serve with guacamole and salsa for dipping enjoyment!

Serves 4-5

QUINOA TABOULI

Ingredients:

4 cups cooked and cooled red or white quinoa

1½ cups shredded carrot

2 cups finely chopped red onion

2 1/2 cups finely chopped tomatoes

2/3 cup finely chopped green onion

2 stocks of finely chopped celery

¼-1/3 cup finely chopped mint

1½-2 cups finely chopped parsley

5-6 Tbsp olive oil (to taste)

½-2/3 cup lemon juice (to taste)

Salad Preparation: In a large mixing bowl combine the salad ingredients.  Stir in the cooled quinoa.  Sprinkle

Serves 6-8*

*The flavor is best if refrigerated in an air tight container for at least an hour or overnight before serving.

Related posts:

1. Gluten-Free Butternut Quinoa
2. Flourless & Gluten-Free Pumpkin Bread Pudding…YUM!!
3. Delicious, Gluten-Free Peanut Butter Cookies
4. Tasty Dairy-Free Potato Pancakes
5. Red Kidney Bean Tacos