How to Make Healthier Breakfasts Using Quinoa

How to Make Healthier Breakfasts Using Quinoa.

Quinoa quickly become a very popular and nutritious whole grain. It's available in nearly every grocery store and many people now have access to this great, gluten-free whole grain. Although quinoa is considered a "whole grain," it's actually a seed. It's classified as a grain because it cooks and is eaten like a grain (like rice or couscous). Quinoa in particular, is very high in protein, fiber and a variety of vitamins and minerals. In fact, it has about 5 g of fiber and 8 g of protein per cup. However, quinoa shouldn't only be eaten as a side dish at dinner. You can also use quinoa in your breakfast making it a very nutritious meal.

Method 1 Making Hot Quinoa Porridge for Breakfast.
1. Get out the right cooking equipment. Like oatmeal, quinoa can be made into a delicious and warm breakfast meal. You'll need to get out the right equipment to make warm quinoa porridge for breakfast.
Start by setting out a heavy-bottomed pot. While it is possible to microwave quinoa, cooking it on the stovetop like traditional oatmeal is done more commonly, particularly when you want to cook it to the consistency of porridge.
You will not need a pot with a lid to make quinoa porridge. You need to continually stir without the lid to get the proper consistency of this dish.
You'll also need to keep an eye on your quinoa and stir consistently as it cooks. Use a wooden spoon or spatula to keep it from sticking to the bottom of the pot.
2. Choose your mixing liquid. You'll need to choose what type of liquid you want to use to make your hot quinoa porridge. Depending on your diet, there are a variety of options to choose from.
Try regular milk. Whether you do skim or whole milk, adding milk to your warm quinoa can help make your porridge creamy and rich. Plus, it'll add a hit of calcium and protein.
If you don't want to use cow's milk, you can also do dairy substitutes. Try almond, soy or even rice milk if you'd like. They all work well in this recipe.
If you don't want to use any milk at all, you can also make your porridge with water. It won't add any creaminess to your porridge, but still gets it to the right consistency.
3. Whisk in spices and flavorings. Like oatmeal and other hot breakfast cereals, you can add a variety of different spices or flavorings to your quinoa porridge. Follow a recipe or consider adding your favorite flavors.
If you like you can add some extracts to your hot quinoa to add flavor. Try adding vanilla, almond or even coconut extract to your quinoa.
If you like a natural source of vanilla, consider cooking your quinoa with a split vanilla bean for flavor.
Spices like cinnamon, nutmeg, ginger or clove are also quite tasty in a warm quinoa porridge.
4. Add your sweetener. Quinoa is not naturally sweet. In fact, it can sometimes have a more savory or even slightly bitter flavor. If you're looking for a sweet porridge, you'll need to add a source of sweetness to your porridge.
If you want to add a natural sweetener that isn't as processed as white sugar, consider drizzling in some honey, agave syrup, molasses or maple syrup.
If you're watching your total calorie or sugar intake, you may opt for a no-calorie sweetener like sucralose or truvia.
You can also consider leaving out sweeteners altogether. If you make your porridge with milk and add spices or fruit, there might be enough natural sweetness for your tastes.
5. Consider balancing your quinoa breakfast with other toppings. Once your quinoa porridge is made, there are a lot of different toppings you can add on. Whether you like Chia seeds, nuts, dried fruit or fresh fruit, you can add an additional hit of nutrition with some toppings.
Try fresh fruit on your quinoa. You can add any type of fruit you'd like. Apples would go well with cinnamon and nutmeg or sliced peaches may go well with vanilla extract.
You can also add dried fruit to your porridge as well. It's little chewier and sometimes tart which can be a nice addition to your breakfast meal.
You can also add some healthy fats and protein by adding nuts to quinoa. Whether it's almonds, cashews or pistachios, these are other great toppings.

Method 2 Using Quinoa in Other Breakfast Recipes.
1. Make a quinoa granola. If you like a little crunch on your morning yogurt, consider making a quinoa granola. Using a high-protein grain like quinoa can boost the nutrition of a traditional granola recipe.
Start this recipe by preheating your oven to 350 degrees.
In a large bowl, mix together 1 cup of rolled oats, 1/2 cup uncooked quinoa, 2 cups of nuts, 1 tablespoon of honey and a pinch of salt. Stir to combine.
In the microwave, melt 3 1/2 tablespoons of coconut oil together with 1/4 cup of maple syrup. Stir frequently until the liquids are completely combined. Pour immediately over the dry ingredients.
Pour the granola onto a rimmed baking sheet and press into an even layer. Bake for about 30 minutes. Half way through the baking process, stir the granola to ensure even browning. Allow to cool thoroughly and serve at room temperature.
2. Add cooked quinoa to a breakfast burrito. For a Mexican spin on your breakfast, make breakfast burritos. Adding quinoa will provide an additional source of protein and fiber to your burrito.
Start by scrambling 1 egg over medium heat in a nonstick skillet. Once cooked, place in a small bowl.
Add in 1/3 cup of cooked quinoa and 1/4 cup of thawed chopped frozen or baby spinach to your scrambled egg along with a generous sprinkling of shredded low-fat sharp cheddar cheese.
Place your burrito filling into the center of a 8" whole wheat tortilla. Roll up tightly and serve immediately or wrap in plastic wrap and stick in the freezer for another day.
3. Make a quinoa breakfast hash. If you're in the mood for a savory and filling breakfast, try making quinoa hash. Substitute quinoa for shredded potatoes in this tasty recipe.
Heat a large skillet over medium heat and add four strips of bacon (or skip this step if you don't eat meat or like bacon). Cook until the bacon is crunchy and the fat has rendered out. Remove bacon from pan and roughly chop.
To the still hot pan, add in 1 cup of cooked quinoa, 1/2 cup of diced peppers, 1/2 cup of diced onions and 1 cup of sliced mushrooms. Sauté for about five to six minutes or until vegetables are soft and quinoa is heated through.
Turn up the heat slightly. Press the quinoa mixture down into the bottom of the pan. Allow to crisp up and brown for about one to two minutes. Serve immediately with eggs if you'd like.
An alternate recipe is to make a mixture of cooked quinoa, peeled and grated raw potato then add to eggs and spices to taste. Cook on a large skillet for about seven minutes on each side until golden brown.
4. Bake quinoa muffins. If you're in a rush in the mornings, you can try making quinoa muffins ahead of time for a quick, protein and fiber filled breakfast. Freeze leftovers so you'll have a stock of these tasty muffins.
Start by preheating an oven to 375 degrees. Lightly grease a muffin tin with cooking spray.
In a large bowl, mix together 1 cup of cooked quinoa, 1/2 cup of applesauce, 1 mashed banana, 1/2 cup of milk, 1 teaspoon of vanilla and 1/4 cup of honey. Mix until thoroughly combined.
Peel and roughly chop 1 apple or pear and stir into the quinoa mixture as well.
Fill each muffin tin to the top with the quinoa mixture. Bake for about 20 – 25 minutes. Remove from the oven and allow to cool for five minutes before enjoying.

Method 3 Purchasing and Using Quinoa.
1. Choose the type of quinoa. Quinoa is now available in most local supermarkets. You don't have to go to a specialty store or health foods store to find this nutritious grain.
When you're looking for quinoa, it will be found in the grain aisle along with rice, couscous and pasta.
There may be more than one type of quinoa available. You may see white, black, red or even tri-colored quinoa.
Of all the quinoa colors, white or tan quinoa has the lightest texture and it cooks up slightly fluffier than other types and has the most delicate taste. Black quinoa has a slight earthy flavor while the red quinoa has a richer taste and a bit chewier texture and nutty. These two take slightly longer to cook than the white quinoa.
If you're using quinoa in a breakfast recipe, especially if kids are eating it, you may want to stick with white as it's most similar in color to oats.
2. Purchase dry or pre-cooked quinoa. Most of the time, you'll be able to find uncooked quinoa in the grain aisle of the grocery store; however, some stores may have pre-cooked quinoa for you.
Quinoa only takes about 15 minutes to cook from scratch. If you can only find uncooked quinoa, that will work perfectly in many breakfast recipes. Plus its not hard to cook from scratch.
If you are lacking in time or are unsure of how to cook quinoa, some stores sell precooked quinoa. You might find this in the grain aisle, refrigerated section, on the salad bar or even in the frozen section.
Pre-cooked quinoa may be a little bit more convenient and make for a faster breakfast recipe.
3. Rinse quinoa before using. If you haven't cooked quinoa before, there is a little secret trick to make it correctly. You'll need to rinse it first before cooking it.
Quinoa has a coating on the outside of the seed that acts as a natural pest repellent. It's called saponin. This is a natural compound that tastes bitter and soapy if not removed from the quinoa.
Place quinoa in a fine mesh strainer or a sieve. Run it under cold water, stirring or shaking it to help get all the seeds washed thoroughly.
Transfer your washed quinoa directly to your pot or pan and begin to cook it.
Note that some boxed quinoa or quinoa mixes are already washed or rinsed. You do not need to repeat this step. Make sure to read the instructions on boxes or packages first.
4. Store cooked quinoa correctly. Many of the breakfast recipes that do use quinoa, call for cooked quinoa. Making it in advance can help cut down on an extra step and cooking time in the mornings.
Consider taking time on the weekend or a free weeknight to go ahead and cook up a batch of quinoa.
Make sure to review what recipes you'll be making for breakfast and note how much cooked quinoa you'll need for the week.
Dry quinoa usually doubles in volume after cooking. 1/2 cup of uncooked or dry quinoa results in about 1 cup of cooked quinoa.
Store quinoa in a airtight container in the refrigerator for about five to seven days. You can also store it in a freezer container for up to three months.
5. Finished.

Tips.

Quinoa is a great whole grain that can be used in a variety of breakfast recipes. Keep trying new recipes until you find something you like.
Quinoa can be used in most recipes that contain a grain — like oats. Just substitute in quinoa instead.
Quinoa can have a unique flavor that may take some getting used to. Trying different flavorings and seasonings until you find a combination you enjoy.

April 08, 2020

how to cook without a recipe with building your confidence

how to cook without a recipe with building your confidence

Building Your Confidence.

Recognize when food is finished cooking. If you don't have a recipe to tell you how long to cook something for, you need to know signs that the food is done, especially when cooking meat or seafood. To tell if meat is as cooked as you like, rely on an instant-read meat thermometer. If you're baking cake, muffins, or quick bread, you'll usually want to insert a toothpick to see if it comes out clean.



The more you cook, the better you'll be at gauging how long something takes to cook. For example, if you're stir-frying vegetables, you'll know to add carrots before onions since they take longer to cook.

Tip: Keep a chart in your kitchen that shows the food-safe temperature for different kinds of meat and seafood.



Taste your food frequently and trust your senses. Don't wait until you're ready to serve a meal before you taste it. As long as the food isn't raw, you should be sampling it as you cook so you can adjust the seasonings. Learn to trust your instinct. For example, if the dish tastes like it needs brighter flavor, add a squeeze or lemon or freshly chopped herbs.



Pay attention to how things smell as you cook. Your sense of smell can tell you if you've added enough spices, if the food smells appetizing, or if something is burning!



Experiment with a dish before serving it to others. You'll put unnecessary pressure on yourself if you try to whip up something that you've never made before to serve to guests. Instead, practice cooking without a recipe when there's little stress or pressure. You'll enjoy yourself more and might be bolder since there's no fear of making mistakes.

It's not a bad idea to have a backup plan, even if you're just cooking dinner for yourself. For example, have supplies in the fridge for making a quick sandwich if cooking doesn't turn out as you hoped.



Make substitutions to dishes you know how to make. Once you've gotten really comfortable with making a particular dish, experiment by changing a few ingredients. For example, if your pasta calls for bacon and asparagus, try making it with pancetta and snap peas.



Pizza is a great meal to cook without a recipe. As long as you can roll out the dough, you can try different sauces or toppings.

Tip: Substitute flavor extracts in your baking. For example, instead of using vanilla, try almond or lemon extract.



Practice seasoning a dish. You may be used to seasoning food with salt, but there are a lot of ways to adjust the flavor of food. In addition to salt, you might want to add more spices or fresh herbs according to your preferences. To really take your cooking to the next level, add a few drops of an acidic ingredient, such as lemon juice, vinegar, wine, or hot sauce.



To add richness to the meal, stir in a little butter or heavy cream.

If the meal tastes a little boring or flat, add depth of flavor by stirring in some miso, tomato paste, or Worcestershire sauce.



Memorize basic ratios for the foods you cook often. You don't need recipes for foods that rely on simple ratios, such as rice, quinoa, bulger, and other grains. Find a ratio that creates food with a texture you like and commit it to memory. Then, you can easily make a pot of couscous without even thinking about it.

Use 1 1⁄2 cups (350 ml) of water for every 1 cup (180 g) of rice as a starting ratio. Then, adjust the ratio to get a texture you like.

November 04, 2019

How to Make Coconut Quinoa

How to Make Coconut Quinoa.

The combination of coconut and quinoa is delicious. The wonderful thing about coconut quinoa is that it can be served for breakfast with berries, nuts and seeds or cooked for dinner with a range of side dishes or as part of a curry. If you have rice cooker or a slow cooker, coconut quinoa is very easy to make. It can also be cooked on the stovetop. Enjoy coconut quinoa with sweet flavors like maple syrup and honey or with spices like cinnamon.

Ingredients Basic Coconut Quinoa.
1tablespoon of coconut oil, 1 1/2cups of rinsed quinoa.
1 (13.5 ounce) can of unsweetened coconut milk, 1 teaspoon of salt.
Serves six people.

Ingredients Coconut Quinoa with Maple Syrup.
1 cup of rinsed quinoa, 15 oz. of coconut milk.
1/2 a cup of water, 1 tablespoon of maple syrup.
Serves four people.

Ingredients Coconut Quinoa Porridge with Blueberries.
1 cup (8 oz) rinsed, white quinoa, 1 1/2 cups (12 fl. oz) coconut milk.
1/2 a cup (4 fl oz) and two tablespoons of water, 1 teaspoon of vanilla powder.
1/2 a teaspoon of ground cinnamon, 3 teaspoons of honey, 1 pint (8 oz) of blueberries.
1 tablespoon of coconut chips, 1 tablespoon of roasted pistachios, 2 teaspoons of chia seeds.
2 teaspoons of coconut sugar, 2 tablespoons of almond butter, 1 peeled, sliced banana, Almond milk to serve.
Serves two or three people.

Ingredients Coconut Quinoa Curry.
1 peeled, chopped sweet potato, A large broccoli crown, 1/2 a cup of diced white onion.
15 oz. of rinsed, drained chick peas, 28 oz of diced tomatoes, 29 oz. of coconut milk.
1/4 of a cup of quinoa, Two large minced garlic cloves, 1 tablespoon of grated ginger.
1 tablespoon of grated turmeric, 2 teaspoons of tamari sauce, 1/2 a teaspoon of chili flakes, 1- 1 1/2 cups of water.
Serves six to eight people.

Method 1 Making Basic Coconut Quinoa.
1. Toast the quinoa. Start by heating the oil in a medium sized saucepan on medium heat. Then, throw in the quinoa and toast it for five minutes. You should stir it around to make sure the quinoa is coated in oil and gets brown but not burnt.
2. Cook the coconut quinoa. Add the salt, a cup and a half of water and the coconut milk. Once the mixture comes to a boil, turn it down to a simmer. Simmer it for twenty to twenty five minutes, or until the liquid is absorbed. Leave it, off the burner, to rest for ten minutes and then serve it.
3. Add maple syrup to the basic coconut quinoa. Put the ingredients in a medium sized saucepan. Once it has come to a boil, turn it down to a simmer. Let it simmer until all of the liquid is absorbed, which should take around ten minutes.
If you have a rice cooker, you can just throw all of the ingredients inside and set it to white rice setting.
This wonderful recipe can be served alongside Asian inspired, salty or spicy dishes. It can also be served on its own.

Method 2 Making Coconut Quinoa with Blueberries.
1. Cook the coconut quinoa. Put a saucepan on high heat. Throw in the quinoa, one cup of the coconut milk, half a cup of water, half a teaspoon of vanilla powder and all of the cinnamon. Bring the mixture to a boil. Once it boils, immediately turn it down to a simmer. Let it simmer for twelve minutes, which should allow the liquid to be absorbed into the quinoa. Finally, stir in two teaspoons of honey and the rest of the coconut milk.
2. Make the blueberry sauce for the porridge. Put a saucepan on medium to low heat. Put the blueberries, two tablespoons of water, the rest of the vanilla and a teaspoon of honey. Cook the mixture for six minutes.
If it is winter, you can get frozen blueberries in the freezer section of your grocery store. If it is summer, make an outing of it and go blueberry picking.
3. Mix the nuts. Stir the coconut chips, pistachios, chia seeds and coconut sugar in a little bowl. Optionally, you could throw in a few chia seeds or other seeds or nuts of your choice. It tastes great with most kinds of nuts and seeds. Consider adding the following healthy nuts to the existing recipe.
Consider adding some Brazil nuts, which are a great source of selenium.
Throw in some almonds, which are a great source of riboflavin, vitamin E, and magnesium. They also have lots of protein.
Put in some pistachios, which have lots of healthy fat.
4. Serve the porridge. Serve a few ladles of quinoa into the serving bowls. Put some almond butter on top. Pour the blueberry mixture on top. Finally, sprinkle some sliced banana and the nut mixture.

Method 3 Making Coconut Curry.
1. Get out your slow cooker. In a slow cooker, add a cup of water. Then, add all of the ingredients. Mix the ingredients around until everything looks well mixed.
If you don't have a slow cooker, consider getting one. You should look for one that distributes heat evenly and has a removable insert, since it will be easier to wash. They make cooking easier, since you can get other things done while you are making your curry.
If you have more time on your hands, you could cook the chick peas from scratch instead of using a can.
2. Turn on the slow cooker. If you cook it on low, it will take five hours. If you cook it on a higher setting, it will cook in three or four hours. You should check it after three hours.
Root vegetables take longer to cook so put them on the bottom of the pot closer to the heat source. If your slow cooker has the heat element only on the bottom or top, as opposed to all around the sides, you will need to stir it more often.
If you want a darker curry, you could cook the ginger, garlic and onion a bit before putting them in your slow cooker. If you prefer a lighter curry, put them in raw at the same time as all your ingredients.
If you prefer a spicier curry, you could add another tablespoon each of ginger and turmeric.
3. Check to see if it is done. You will know it is done when the potatoes are fully cooked and the curry looks nice and thick. If it is still somewhat watery, it needs to keep cooking. The best way to check is to taste the potatoes to see if they are done all the way through. It should be warm and spicy.

Things You'll Need : Rice cooker, Slow cooker, Medium sized saucepan.

April 09, 2020

how to use amaranth

How to Use Amaranth.

Considered an ancient grain, amaranth is a great source of nutrition. It has high fiber at 15%, high protein at 14% and can be used in many ways. It also contains high lysine, an amino acid found in few foods and higher calcium than most other grains. The best reason to eat amaranth is for its high nutritional value, but it also can become a staple food in the diets of people who are diabetic or have celiac because of its low glycemic index value and lack of gluten. Children also benefit from amaranth in their diet because of its high nutritional value. Amaranth is a whole grain and can also be counted as a vegetable. Although amaranth is gaining popularity, it is still not widely used and many people are unsure how to cook and eat amaranth. Knowing how to use amaranth will help you incorporate it into your diet more often.



Part 1 Using Amaranth as the Grain Portion of a Meal.

The Institute of Medicine recommends consuming grains as part of a healthy meal. These grains can be served separately or as a part of a dish. Amaranth is a nice substitute for rice or pasta in a meal and satisfies the grain portion of the meal.

1. Serve amaranth instead of rice.

Use 2.5 to 3 cups of water to 1 cup of amaranth.

Simmer it in a covered pan for approximately 20 minutes.

All the water should absorb and the grains should be fluffy when finished.

You can also toast the amaranth in butter and add some of it into a rice pilaf with rice and other grains.

2. Use amaranth instead of couscous, risotto or orzo in pasta dishes. Amaranth works well because the texture and size are not far off from these pastas or grains. You will want to use slightly less water to cook the amaranth to help it retain its structure.

Make whole grain rolls with amaranth. Amaranth is a nice addition to whole grain breads. It can either be used whole or as flour.

Using it whole, it will add texture and nuttiness to the bread.

If using the flour, you can substitute 5% to 30% of the regular flour with amaranth flour, and the only other change you need to make to the recipe would be a slight increase in water.

It also works well as gluten free flour. When making gluten free rolls, you will need to substitute all the regular flour for amaranth flour, increase the water and add xanthan gum and a starch to help the bread bake correctly.

3. Make amaranth instead of oatmeal.

Amaranth can be simmered in juice for a sweet flavor.

Add nuts, spices and fruit for a healthy and sweet breakfast.

4. Add amaranth to soups or chili. Amaranth flour can be added to thicken up soups or cooked amaranth can be added for flavor and texture.



Part 2 Preparing Amaranth in Dessert.

Amaranth has a mild flavor that lends itself well to many applications, including dessert. Many people describe amaranth as being slightly nutty and toasty.

1. Make amaranth pudding. This is just like rice pudding. You can follow a rice pudding recipe and just substitute the amaranth for rice.

2. Use amaranth to make cookies.

Amaranth seeds add a nice crunch to cookies.

The flour can also be used to make gluten free cookies. You only need to substitute the amaranth flour for regular flour when making a gluten free cookie. This will affect the flavor and give a slightly dryer cookie. To help counter these effects, try adding applesauce to your cookie recipe. The applesauce will add some flavor and retain moisture.



Part 3 Baking with Amaranth.

Amaranth works well in baked applications, especially for gluten free baked goods. Using amaranth in baked goods increases the nutritional value, mainly the fiber and protein. Also, amaranth has a low glycemic index and people looking to keep blood sugar stable while still enjoying baked goods can do that with amaranth.

1. Substitute a portion of regular flour or whole wheat flour with amaranth flour. By substituting no more than 30% of the flour with amaranth you can still follow most recipes, with the exception being the amount of water. You may need more water when using amaranth flour because it absorbs more liquid than regular flour.

2. Make gluten free baked goods. Going gluten free in baking requires more changes to recipes because you need a way to build air structure in bread without gluten. The way this is overcome is by using xanthan gum and a starch. When making cookies or baked goods that don’t require much air cell structure, you may be able to substitute 100% of the flour.

3. Add whole amaranth for flavor and texture. You can toast the seeds before you use it or just add them raw to many bread and cookie recipes. Toasted amaranth seeds go well in items like biscotti because they add flavor and crunch.



Part 4 Making Amaranth Part of a Healthy Snack.

Healthy snacking is part of a balanced diet. Ideally, when snacking you want carbohydrates and protein to help satiate you until the next meal. Amaranth provides carbohydrates and protein and can be added to many snack foods.

1. Pop amaranth into a crunchy snack. Amaranth will pop easily and creates nice “puffs” that can be eaten alone or added to a snack mix.

To pop the amaranth, add 1 to 2 tablespoons of amaranth to a very hot skillet.

Stir the seeds continuously until they pop and while they are popping.

Once most of the seeds have popped, quickly remove them from the pan to avoid burning them.

Try drizzling honey and cinnamon on popped amaranth for a sweet snack.

2. Add course ground amaranth to smoothies. This will boost the nutritional value of the smoothie while giving it a thicker texture and nutty flavor.

3. Finished.



Question : How do you make popped amaranth?

Answer : Making popped amaranth takes a little getting used to but once you've mastered it, you'll be able to do it quickly and easily. It is popped without oil or other additions, which may feel odd at first, but it's a great low calorie way to make a treat. For step-by-step instructions on making it, check out the wikiHow: How to Pop Amaranth.

Question : How do you pronounce amaranth?

Answer : Depending on your own accent, it is pronounced "am-uh-ranth". A brief online search for "how to pronounce amaranth" will provide you with a sound file to listen to so you can perfect it!

Question : Should vegans eat amaranth?

Answer : Absolutely! Amaranth is a good choice to add to a vegan or vegetarian diet because of their high protein content and complete protein profile. Not only are they healthy but they're a tasty addition to a vegan diet that will help to keep you feeling full.

Question : What is a pseudocereal?

Answer : A pseudocereal refers to a plant that has starch-filled seeds or fruits that we treat as a grain. The reason such seeds or fruits are called "pseudocereal" is that they do not meet the botanical requirements to be considered a true cereal grain but they get used in much the same way for our diet (e.g., as a cereal, as flour, etc.). Many pseudocereals were staples in ancient cultures, like amaranth, quinoa and buckwheat. In general, they have highly nutritious profiles, which is why many of them are getting "rediscovered" in current times and are thought by agricultural experts to be an underappreciated source of future nutrition (Rosentrater and Evers 2018). Another name you might find these seeds and fruits referred to is "pseudograin".

Question : Can you eat amaranth leaves?

Answer : Yes, the leaves of amaranth are edible, the Aztecs used to boil the leaves and eat them as a vegetable. If you want to enjoy amaranth as a vegetable, use either any leaves from a young amaranth plant (or even the whole plant if you can spare it) or just go for the fresh growing tips of larger, older plants. If the leaves have spines, these need to be scraped off before boiling.

Question : Is amaranth healthy?

Answer : Yes, amaranth is a healthy grain. It contains around 27 grams of protein per cup, making it one of the best sources of grain protein. It is also a complete protein. Other nutrients include manganese and iron. It is a good source of dietary fiber as well.

Question : Can it be eaten raw?

Answer : You should cook amaranth before eating it because it contains components in its raw form that block the absorption of some nutrients in the digestive system.

Question : Can I use amaranth to make porridge to feed a toddler?

Yes, you can use amaranth to make instant porridge. Add some hot milk and sugar/jaggery to amaranth puffs. Allow it to stand for a few minutes before serving. You can make the porridge as runny or as thick as you want by adjusting the amount of milk you use.

Question : Can I find this product in Bangalore?

Answer : Amazon India and several other websites sell online to customers all over India. You can also get it in large grocery stores or organic food stores in Bangalore.

Question : What does an amaranth plant look like?

Answer : Amaranth plants are highly variable in leaf size and color, also in overall plant height. Some are tiny with solid green leaves and few seeds (pig weed), while others are over 6 ft/ 2 m tall with bright orange/red/green leaves. If you type "amaranth plant" into Google and click on Images, you'll see plenty of examples.



Tips.

Purchase and taste some products made with amaranth before committing to cook with it or use it regularly. This will help you determine if and how you want to use amaranth.

Use tea strainer (fine mesh) to rinse amaranth, and dry well before use.

The USDA recommends at least 51% of grains come from whole grains and amaranth counts towards the whole grain recommendation.

Februari 23, 2020

How to Make Gingered Spiced Quinoa

How to Make Gingered Spiced Quinoa.

Quinoa is also a very delicious if prepared properly, and this recipe will show just how with a few easy steps, and with the addition of certain vegetables and spices.

Ingredients.
1/2 cup of Quinoa.
1 cup of water.
2 tablespoons of extra virgin olive oil.
1/4 cup of vegetable or chicken broth.
Dash of Salt.
1 tablespoon of soy sauce.
2 dashes of turmeric.
2 dashes of curry powder.
2 teaspoons of cilantro.
2 dashes of cayenne pepper.
1/3 cup of green or red bell pepper.
1/3 cup of celery.
1/4 cup of red onions.
1/4 cup of carrots.
1 garlic clove.
1/2 teaspoon of grated.

Steps.
1. Put a 1/2 cup of quinoa in a thin metal strainer and run cool water over well.
2. Boil one cup of water and reduce to a simmer, then place quinoa in pot and cover with a lid and let cook for 15 minutes.
3. After 15 minutes place quinoa back in metal strainer, run cool water over it to stop the cooking process, then place it back in the pot to drain.
4. Chop up by hand or in a food processor: a green or red bell pepper, celery, red onions, carrots, grated ginger,chopped garlic, and add some salt, then chop to get fine pieces.
5. Simmer the chopped vegetables in 2 tablespoons of extra virgin olive oil for 3 minutes while stirring.
6. After 3 minutes add 1/4 cup of chicken or vegetable stock, 1 tablespoon of soy sauce, 2 dashes of turmeric, 2 dashes of curry, 2 dashes of cayenne pepper, 2 teaspoons of cilantro, then let cook for 2 more minutes.
7. Place quinoa in skillet with vegetables/sauces, and let cook for an additional minute while stirring to get all the ingredients evenly distributed.
8. Place in a serving bowl, stir well and serve.
9. Finished.

April 10, 2020

How to Substitute Vegetables for Grains

How to Substitute Vegetables for Grains.

Giving up grains and eating vegetables as a substitute can be difficult. Grains are tasty and play a huge part in the average Western diet. Whether it's having bread on your sandwich, serving rice with your stir-fry or having pasta for dinner, grains are a big food group that can be hard to replace. However, many people are now moving away from grains at the advice of some diet plans (like the Paleo diet) or just to improve their overall diet. Some people restrict carbs in their diet as research has shown this helps with weight loss. Now there are tons of recipes and ideas on how to cut back on grains and replace them with more nutrient-dense foods like vegetables. Try using some of your favorite veggies to help reduce how many grains you eat on a daily basis.

Part 1 Swapping out Grains for More Vegetables.

1. Use vegetables to replace breads or wraps. If you normally pack a sandwich or pick up a wrap as a meal, it can be hard to think of ways to have a "sandwich" without the bread; however, there are a variety of vegetables that you can use instead.

An easy swap for bread or wraps are lettuce leaves. Many types of lettuces are cup-shaped or have large leaves which makes them great for rolling up sandwich fillings.

Choose lettuces like butter lettuce cups, iceberg lettuce, cabbage leaves, collard green leaves, kale or Swiss chard. These lettuces are big and will hold a decent amount of fillings without ripping or the items falling out.

In addition to a lettuce wrap, you can also make opened faced sandwiches with vegetables like grilled portobello mushrooms or sliced and baked sweet potatoes.

Once cooked, you can top your mushroom or sweet potato slice with your favorite sandwich toppings and serve. Use a fork and knife for this type of sandwich.

2. Swap in vegetables for pizza crust. Another item you can use vegetables in is for pizza crust. You can skip the carb and calorie heavy flour-based crust and use a vegetable instead.

Just like with open faced sandwiches, you can also use grilled or roasted portobello mushrooms as a pizza crust. Fill with a little tomato sauce and top with cheese or other toppings, like broccoli and onion.

If you want a more crust like pizza, try using cauliflower. Once grated and cooked, you can mold the cauliflower into a flat circle and top with sauce and cheese.

3. Make rice out of vegetables. If you normally have a side of rice with your dinner, consider using grated vegetables instead. It's a great way to decrease your carbohydrate intake.

One very popular swap for rice is cauliflower. By swapping in this low-calorie vegetable, you save yourself about 150 calories per serving.

Use a food processor to grate and finely chop the cauliflower. It should be similar in size to rice or couscous. You can use this in any recipe that calls for rice.

Another vegetable that you can use as a substitute for rice are parsnips. These look like white carrots, but when grated and finely chopped also serve as a great rice substitute.

4. Use vegetables as pasta. If you love a big bowl of pasta or a cold pasta salad, you'd be happy to know there are plenty of vegetables that can be substituted in place of noodles and macaroni.

One great tool to help you make a variety of vegetables into a spaghetti or linguine shape is a spiralizer. There are a variety of variations of this tool, but they all help turn veggies (or fruits) into spaghetti.

Great vegetables to try in your spiralizer are butternut squash, sweet potatoes, zucchini, yellow squash, beets, or cucumbers.

These noodles can be quickly boiled or steamed or eaten raw depending on what the recipe calls for.

If you like a baked pasta dish like lasagna, try using eggplant, red peppers, zucchini or yellow squash in place of the noodles. Slice length-wise into long, thin planks and layer with sauce and cheese.

Another option is to make your own gnocchi with either sweet potatoes or pumpkin. There's little to no flour in these and they're full of a nutrient-dense squash.

5. Bake with nut or bean flours. Outside of items like rice, pasta and bread, there are foods that use grain-based flours. Whether it's cakes, cookies or muffins, many foods contain flour.

Baked goods and pastries can still be enjoyed if you're following a low- or no-grain diet. Substitute regular wheat flour for nut or bean flours.

Many different nuts and beans can be ground into a fine flour-like consistency. You can use them in a variety of baked goods. You can try: almond flour, cashew meal, garbanzo bean flour and fava bean flour.

The proportions of other ingredients may change when you use these types of flours. Make sure you follow a recipe to help get the end product turn out correctly.

You can also use coconut flour, though this is fairly high in calories.

6. Use vegetables in place of chips or crackers. If you enjoy having crackers or chips as snacks, you can use vegetables as a swap for these flour based treats. Make your own using vegetables at home.

Many types of chips and crackers usually contain some sort of flour which makes them a grain-based food.

If you like crunchy, salty chips, trying make chips from kale. Washed, dried and baked in the oven, kale becomes crispy and light.

You can also use raw vegetables in place of chips and crackers. This is especially good when you have a dip like hummus or ranch dip. Both are great with raw vegetables.

If you want a more chip-like consistency, use starchy root vegetables instead. Thinly sliced, vegetables like beets, sweet potatoes, parsnips and carrots turn into crispy chips when baked in the oven.

Part 2 Using Vegetables in Place of Grains.

1. Try spaghetti squash marinara. A great option to try if you love spaghetti and meatballs is using spaghetti squash instead. This vegetable, when cooked, shreds into spaghetti-like strands and makes the perfect pasta replacement

To cook a spaghetti squash, carefully slice the squash in half lengthwise. Drizzle with a little olive oil, salt and pepper. Place the squash cut side down on a baking sheet and roast at 400°F (204.4°C) for about 40 minutes or until fork tender.

Allow the squash to cool to room temperature. Once cool, use a fork to shred the flesh of the squash. It should come out easily and naturally fall into little spaghetti strands.

Toss the cooked squash with warmed marinara sauce. Serve with your favorite meatballs and a sprinkle of Parmesan cheese.

2. Make a cold cucumber noodle salad. If you enjoy those cold soba noodle salads with peanut dressing, you'd be surprised at how well cucumbers do in this salad. Spiralized into spaghetti shape, they make this salad delicious.

Start by washing and drying a cucumber. English or hot house cucumbers are the best as their skin is tender and the seeds are small.

Spiralize the entire cucumber and slice "noodles" into manageable pieces — about 6 –10 inches (15 – 25 cm) in length.

Place the "noodles" in a bowl and toss with your favorite peanut sauce or dressing. Stir to combine.

Add in 2 cups of diced chicken, 1 cup of steamed broccoli florets, 1/2 cup of thinly sliced red peppers, 1 cup of steamed snap peas and 1/2 cup of diced green onions.

Toss everything to combine. Place in the refrigerator for at least 30 minutes to chill thoroughly. Once chilled, serve and enjoy.

3. Make cauliflower rice. If you love rice, you might want to try making cauliflower rice instead. It's very low-calorie and low-carb and very easy to make.

To start, roughly chop up a whole head of cauliflower. Leave only the florets and discard the woody, tough stems.

Put half of the cauliflower in a food processor. Pulse until the cauliflower breaks down into couscous or rice sized pieces. Set aside and process the remaining cauliflower.

To cook your cauliflower rice, add in a tablespoon of olive oil to a large skillet. Heat over medium high and add the cauliflower. Cook for five to eight minutes or until tender.

You can also use your cauliflower rice raw if you'd like. This is a great idea if you want to do a cold salad.

4. Bring a Mediterranean kale wrap for lunch. If you enjoy having a sandwich or wrap for lunch, consider swapping out the bread for a big piece of leafy kale. It's high in vitamins and minerals and makes a great sub for a wrap

Start by washing and drying a large kale leaf. If it has a thick, woody stem, take a paring knife and carefully remove it. This won't taste good in your wrap.

Spread on about a 1/4 cup of your favorite hummus topped with 1/4 of a sliced avocado.

Top with 2 tablespoons of feta cheese and a 1/4 cup of thinly sliced roasted red peppers.

Drizzle on your favorite salad dressing if desired (like a balsamic vinaigrette). Wrap up the fillings tightly and slice your wrap in half. Enjoy!

Part 3 Eating Grains in Moderation.

1. Decide what "moderation" is for you. Even if a diet you're following suggests avoiding all grains, having these foods occasionally is still appropriate. You don't have to avoid these foods in order to have a balanced or nutritious diet.

If you eat large quantities of grains, eat them on a regular basis or choose items that are highly refined, this isn't a overly healthy choice.

However, having grains (even refined grains) in moderation is appropriate and healthy, as they provide energy and nutrients. If you want to include some grain-based foods every now and again, decide what your definition of moderation will be.

For example, will you only have grains one or two times a week? Or will you have one serving per day?

Stick to your definition of moderation to keep these foods in check and make sure you don't overdo it.

2. Stick to appropriate portion sizes. One thing that is very important to do (with any food) is to measure the appropriate portion. This will help you stick to eating a moderate amount of grains.

When you plan to have a serving of grains, make sure to measure the portion size. This will help keep the total calories and carbohydrates in check.

Even if you choose a whole grain or a dish that is very nutritious, eating too much of it can cost you too many calories or carbohydrates.

For grains, measure out 1 oz or 1/2 cup. If you're having rice or pasta, measure the food after it's been cooked.[

3. Go for 100% whole grains. In addition to eating grains on occasion and making sure the portion sizes are appropriate, it's also a good idea to choose the most nutritious type of grain.

If you're going to splurge and have some bread, rice, pasta or another baked good, choose a nutritious option. That way, you're at least getting some nutritional benefits when you eat it.

The most nutritious types of grains are 100% whole grains. These are minimally processed and contain all parts of the grain (the bran, germ and endosperm). These are high in fiber and other beneficial nutrients.

Refined grains are much more processed and the nutrient containing parts of the grain — the bran and germ — are removed during processing.

Stick to 100% whole grains only. Try items like: brown rice, quinoa, whole wheat bread, whole wheat pasta, barley, millet or farro.

Tips.

Swapping in more vegetables for grains is a great way to increase the total amount of nutrients you're eating everyday.

Although this can help improve your diet, eating 100% whole grains is a OK and a nutritious addition to your diet.

There are a ton of recipes available to help make this grain-free recipes taste great. Try a few to see what works best for you.

Refined grains are quickly digested into simple sugars and then absorbed into the blood system. This can cause blood sugar levels to go up.

April 08, 2020

How to Make Quinoa Croquettes

How to Make Quinoa Croquettes.

Quinoa is a protein packed grain that is extremely good for you, especially if you need to derive your proteins from plant based sources. These croquettes are delicious and make a great accompaniment to a meal of steamed vegetables. They are best served with a tasty sauce.

Ingredients.
250 ml / 1 cup quinoa.
500 - 565 ml / 2 to 2 1/4 cups water or vegetable stock.
1 small carrot, finely chopped.
1 small onion, finely chopped.
1 stalk celery leaves or a bunch of parsley, finely chopped.
1 large garlic clove.
1 egg.
65 ml / 1/4 cup wholewheat flour.
65 ml / 1/4 cup yeast flakes.

Steps.
1. Cook the quinoa in a little water or stock in the way that you would normally prepare it (or follow the instructions on the box).
2. Tip the quinoa into a big bowl once cooked and let it cool.
3. Add the carrot, onion, celery/parsley and garlic to the pan. Place over medium heat.
4. Remove after 3 to 4 minutes of cooking.
5. Mix the quinoa with the egg, flour and yeast flakes. Add the vegetables.
6. Salt and pepper to taste.
7. Make small round balls with the mixture, using your hands.
8. Place the little balls into the frying pan over medium heat. Gently flatten them with a fork to form short, thick croquette (patty) shapes.
9. Continue cooking the croquettes until they are done. This should take about 10 minutes.
10. Serve. Add sauce for additional flavor. Good choices include hot sauce, yogurt, garlic or parsley sauce.

Tips.
Note that yeast flakes are rich in different vitamins in the B range. Yeast flakes are a great nutritional supplement for vegetarians, children, people with low immune systems, pregnant and lactating women etc. They can be found in health food stores or the health food aisle of your local supermarket. Do not confuse this with yeast used for baking.
This recipe makes about 12 to 15 croquettes.
Warnings.
To avoid crumbling of the croquettes during cooking, wait until they have browned for at least 5 minutes before attempting to flip them over.
Things You'll Need.
Frying pan.
Fork.
Saucepan.
Bowl.

Maret 23, 2020

how to easy make orzotto

How to Easy Make Orzotto.

This orzo pasta but it can be made with barley. This is a simple recipe prepared with a few ingredients in the kitchen.

Ingredients.

3 cups of chicken stock.

3-4 tbsp. of extra virgin olive oil.

1-1/2 cups of orzo pasta.

1/2 cup dry white wine.

1/3 cup heavy cream, 2 tbsp. basil pesto.

fresh basil.

2 tbsp. minced garlic.

shredded parmesan.

Steps.

1. Using med-high heat coat the bottom of your sauté pan with olive oil. Add garlic and stir to translucent.

2. Add pasta and stir continuously to slightly soften. Do not brown the garlic or the pasta.

3. Pour in the wine and stir until completely absorbed.

4. Gradually add your chicken stock, about 2-4 oz. at a time depending on the size of your pan.

5. Stir frequently so the pasta does not stick.

6. Repeat the process of adding chicken stock until pasta is al dente or to your desired doneness. Lower your heat to med-low.

7. Add cream and cook until it is reduced. Now you can add your basil pesto and cheese.

8. Stir all of your ingredients until creamy.

9. Garnish with basil chiffonade and shredded parmesan.

Tips.

You can use homemade or ready made chicken stock from the supermarket. Keep your stock warm in a pot next to your sautee pan.

Recipe can be altered to include some of your favorite ingredients. You can try sauteed kale and cooked quinoa, onions or peas. What ever you have in the pantry or freezer will work.

It is recommended that you use pinot grigio for making this dish. The rule of thumb for wine is, if you won't drink it-don't cook with it.

This is a dish that requires constant attention, and is worth every bit of it.

For a vegetarian alternative, do not add cream or cheese. Vegetable stock is a great substitution for the chicken stock.

November 27, 2019