Tag Archives: quinoa

Israeli Couscous and Quinoa Salad with Orange Cumin Vinaigrette

Israeli couscous salad with cumin orange vinaigrette

Do you ever feel a bit like a mad scientist when you cook? Man, I do, especially when concocting a new recipe. I had the tastiest salad yesterday at The Assembly, a new restaurant in Santa Cruz. So me being me, I had to deconstruct it and create my own version that will strike awe in the heart (and mouth) of my carnivore…and also at a baby shower I’m co-hosting. I don’t have a picture of myself creating things in my kitchen, but I’m pretty sure I look and sound like a cross between Gene Wilder in Young Frankenstein and Monty Burns. “Mmm, yessss. Blend cumin and orange – no one will expect such a bewitching combination! Make the miniature Saturns of quinoa orbit the pearls of Israeli couscous. Yeessss. Mix in some golden beets, sweet currants, kale. And kumquats, yes kumquats, to make it come ALIVE!! Mooohahahahah!”

Although when my friends who do not cook see me in full-on chef-it-up kitchen-concoction mode, they stare at me as if I look like this:

preparing for alien onslaught

But I digress. Don’t worry, no lab coat is needed to make this healthy, delicious, elegant salad. It’s actually quite simple to make, and it’s versatile too – it’s perfect as a meal or a side-dish. Trust me – you’ll love this delicious salad. It’s got everything: it’s both savory and sweet, it’s got a bit of crunch, there are earthy flavors and bright citrus highlights, it’s packed with protein, complex carbs, fruits, veggies, everything!

When you make this salad, be sure to serve it by holding the bowl high above your head and shouting “IT’S ALIVE!!”  🙂

Israeli Couscous and Quinoa Salad with Orange Cumin Vinaigrette

From fridge to table: 15-20 minutes*
Serves: 6-8

Salad:

1 cup Israeli couscous (aka Pearl Couscous)
1 cup quinoa
1/2 cup dried currants or chopped dates
10 kumquats, rolled and finely diced*
2 cups finely sliced kale
1 large cooked golden beet, peeled and chopped **

* Cool tip about kumquats: roll them between your fingers to release oil held in the kumquat’s skin. You’ll see that it takes on a shiny sheen. This immediately takes the bitterness out of the skin so you can eat the kumquat whole. Pretty cool, huh?

how to prep a kumquot

Orange-Cumin Vinaigrette:

1/3 cup canola oil
1 tsp ground cumin
1/4 cup sherry vinegar
1 tsp Dijon mustard
1 tbsp orange juice
2 tsp orange zest
1/8 tsp red pepper flakes
salt and pepper to taste

** There are tons of ways to cook beets, so if you’ve got your favorite method, go for it! If not, here’s an easy way: scrub the beets, rinse them off and put them in a casserole dish. Coat with a little oil, cover with foil and bake at 400 for about 30 minutes.

Prepare the Israeli couscous according to package (I boil 1 ¼ cup water with a pinch of salt, add the 1 cup of couscous, cover and simmer for 10 minutes). Meanwhile, cook the quinoa according to package (I combine 2 cups water with 1 cup quinoa, cover, bring to a boil, then simmer until water is absorbed, about 12 minutes). Once the couscous and quinoa are done, fluff them to cool, then combine them in the bowl with the other salad ingredients.

Combine all the vinaigrette ingredients in a lidded jar, shake well, then stir into the salad, to taste. Serve and enjoy!

Israeli couscous salad with orange cumin vinaigrette

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Super Simple Scrumptious Savory Soup

Multi-grain super simple soup
Have you ever heard a friend tell you: “Oh you really like this soup? I just whipped it up using whatever I could find in my fridge, it only took 15 minutes.” And did you force and smile while thinking: “A-hole! I haven’t even found time to shower today.” Well my friends, never fear, for today you will become that a-hole! That’s right, with this simple, hearty and delicious dish, you’ll be that much-envied home chef who can magically create a scrumptious and healthy soup from scratch in no time at all using scraps from your cupboard and fridge. And bonus: it’s a one-pot meal, so clean-up is quick and painless.

Harvest grains

Thanks to the Israeli couscous, orzo, quinoa and chickpeas, this savory soup is quite filling and has a nice backbone to it. The rich flavors of the tomatoes and red pepper really shine, and they do a great job of hiding the zucchini and carrots (which is essential for those of us who want our veggie-averse loved-ones – like my husband – to eat and enjoy this soup). It’s also versatile – if you’re more in the mood for a thick stew, just use less broth.

So get ready to make your taste buds and your body very happy! It’s a perfect meal to make at the end of a busy day. And if you share a bowl with your friends and tell them how quickly you cheffed up this yummy soup using “just a little of this and that I found in my fridge and pantry,” be sure to enjoy watching them force a fake smile to mask the fact that they’re screaming “a-hole!” inside their heads.

Multi grain soup ingredients

Super Simple Savory Multi-Grain Soup

From pantry to table: about 20 minutes
Serves: 4

½ of a large onion, chopped
1 medium red bell pepper, seeded and chopped
4 cloves garlic, chopped
1 chili de arbol, broken (optional – if you want a spicy little kick)
1 cup tomatoes, chopped
½-3/4 cup carrots, chopped
4-6 cups vegetable broth (use for if you want stew, 5-6 if you want a thinner soup)
½ cup “mixed grains” *
1 tsp dried oregano
2 zucchinis, sliced lengthwise then cut into half-moons
salt and pepper to taste
fresh lemon juice, to taste

* For your mixed grains, be sure to choose those that take the same amount of time to cook. For example, I like using Israeli couscous (which is fatter and chewier than regular couscous), quinoa, orzo and chopped chickpeas. Trader Joes has their own blend of this called “Harvest Grains,” which is quite nice.

In a large soup pot over medium-high, sauté the onion in about 1 tbsp of olive oil for 3 minutes. Add the garlic and continue sautéing for 1 minute, then add the red bell pepper and chili de arbol (if using). Continue stirring until the onion is limp and translucent. Add the tomatoes and oregano and cook for 1 minute, then add the vegetable broth and bring to a boil. Once boiling, toss in the carrots and mixed grains and stir well. Cover and simmer for 10 minutes, stirring occasionally. After 10 minutes, stir in the zucchini, cover and cook for another 5 minutes.

Season with salt, pepper and fresh lemon juice. Enjoy!

IMG_1301

Answering the Protein Question with Curried Mango Quinoa Salad

Curried Mango Quinoa Salad Deliciousness

When cow-gobblers hear about Operation Carnivore Conversion, they always ask me (and always in shock): “Oh, but where do you get your protein?!” Apparently they assume that twigs and rocks aren’t very protein-rich. 😉  Below, I’m going to give you a super tasty, protein-packed 15-minute vegan meal – Curried Mango Quinoa Salad – that I often feed to meat-eaters to help turn their doubt into interest. In fact, I served this just last weekend to 25 carnivores at a friend’s baby shower and it was the surprise hit dish of the whole luncheon!

Most times, carnivores tell me: “I just couldn’t get enough protein without meat!”

“Really?” I ask, innocently as I narrow my eyes and go in for the kill. “Is that because you require so much more protein to maintain your epic typing-related muscles than the vegan NBA and NFL players, body builders, triathletes and Olympians like Carl Lewis?” (This usually earns me a punch in the arm). “Plus,” I tell them, “when you turn vegan, you won’t have cadaver-breath anymore, which is a bonus!” (That usually earns me a second punch).

Here’s the answer to the protein question, which is challenging for the T-Rexs to digest: It’s easy to get all the protein you need on a vegan diet. Maybe it’s difficult for people to accept because they have no idea how much protein they actually need. According to the CDC, most women need about 46 grams of protein per day, men about 56. It varies person to person, so to find your exact needs, try this handy protein calculator: http://www.globalrph.com/protein-calculator.cgi

Most carnivores (especially American ones) don’t realize they’re likely consuming exponentially more protein than needed. For example, here’s how much meat- and dairy-based protein my husband used to eat on a typical day before Operation Carnivore Conversion:

Large latte = 15 grams
Grilled chicken sandwich = 45 grams
Turkey tacos = 46 grams
Total = 106 grams of protein

That’s nearly twice what he needs!  Now let’s look at some easy vegan alternatives:

Large latte with soy milk = 14 grams
Tofurkey sandwich (which, much to his surprise, he loves) = 15 grams
Handful of almonds = 21 grams
1 big helping of curried mango quinoa salad = 20 grams
Total = 70  grams of protein

See how easy it is to get all the protein you need with a vegan diet? If you’re new to the vegetarian or vegan thing and you’re worried about getting enough, here are a few protein-rich foods to add to your meals and snacks:

Tempeh, 1 cup = 31 grams
Edamame, 1 cup = 22 grams
Almonds (a big handful) = 21 grams
Lentils, 1 cup = 18 grams
Baked beans, 1 cup = 18 grams
Pumpkin seeds, ½ cup = 16 grams
Quinoa, 1 cup = 8 grams
Peanut butter, 2 tbsp = 8 grams
Hummus, 1 serving = 7 grams
Oatmeal, 1 serving = 7 grams
2 tbsp chia seeds= 4 grams

Okay, now onto our protein star: quinoa. This recipe is great for converting carnivores since it’s got lots of protein, it’s bursting with big, yummy flavors and it gives you that satisfying full-belly feeling. Mango chutney gives it a zesty kick, cucumbers add a lovely crunch, fresh mangos provide a hint of earthy sweetness, while the quinoa and spinach round out the dish to make it a delicious meal. I think you’ll enjoy it!

Curried Mango Quinoa Salad

Curried Mango Quinoa Salad

Serves: 2 as a main course, 4 as a side dish
From fridge to table: 15 minutes

Ingredients:

1 cup quinoa
1 cup peeled fresh mango, finely chopped
1 cup Persian, Japanese, English or pickling cucumber, finely chopped (skin on)
5 tbsp green onion, chopped
3 cups fresh baby spinach

Dressing:
½ cup olive oil
½ cup white balsamic vinegar
¼ cup mango chutney, minced
2 tbsp curry powder
1 tsp dry mustard
¼ tsp cayenne pepper
½ tsp smoked sea salt
½ tsp freshly ground pepper

In a medium pot, add 2 cups water, the quinoa and a pinch of salt. Bring to a boil, then cover and simmer until all the water is absorbed – about 12-15 minutes. Once the quinoa is done, fluff it to cool off the grains.

Meanwhile, in a medium bowl, mix together all the dressing ingredients and set aside. Then chop the cucumber, green onion and mango. By the way, the easiest way to chop a mango is to slice the flat-sides lengthwise as close to the seed as possible. Then into each half of fruit, carve a grid pattern into the flesh. Use your fingers to invert the pad of fruit, like this, then slice off the squares of mango flesh:

How to chop mango

(All this talk of mango “flesh” is getting the carnivores excited, isn’t it?)

Once the quinoa is ready, add the cucumber, mango, green onion and about ¼ of the dressing, then stir well. Add more dressing to taste. Arrange a bed of spinach on plates, and if you want to add an extra pop of color, then maybe a few red lettuce leaves as well. Heap big scoops of the mango quinoa concoction on top. Drizzle dressing on the spinach and a little more on the quinoa, then serve and enjoy!

* Giving credit where credit is due, the inspiration for this recipe came from one I found on Epicurious.com and modified.

The Bonk-Preventer: Quinoa Tabbouleh

John and I have been mountain biking a ton lately, so I’ve been on the hunt for “power foods” to keep us from bonking on the trails. I’ve experimented with a bunch of different ingredients and the one I keep coming back to again and again is the magical, mighty quinoa. Packed with protein – the most of any grain on the planet – I find that it digests easily and provides us with plenty of energy to sustain us through long, grinding climbs through the spectacular redwood forests near our home.

Quinoa is out of this world, and it sort of looks like it, too. When cooked, each grain has a little ring around it and resembles a tiny Saturn. So cute! But since John thinks quinoa is only eaten by stoned, dreadlocked white guys named “OneLove YogiMoonglow,” I have to disguise the cosmic grain to get him to eat it. Lucky for me, the ever-versatile quinoa has no problem being a caped crusader.

One of my new favorite ways of preparing it is in a yummy tabbouleh. The focal point of this tabbouleh isn’t the quinoa, it’s the crunch of cucumbers, the zesty tasty of tomatoes, the cool breath of fresh mint and the tang of lemon juice. In this recipe, the quinoa easily takes the place of bulgar (which is what Middle Easterners traditionally use as the base of tabbouleh) and provides a slightly crunchy platform for the rest of the ingredients to take center stage and shine. John eats this all the time, but he has yet to discover that he’s eating quinoa. When our friends joke with him about Operation Carnivore Conversion and tease him about becoming “a quinoa-eater,” he bursts out laughing and emphatically declares: “I don’t eat it! That stuff is gross!” That always makes me snicker inside…or maybe it’s more like a devious Vincent Price-like evil laugh…but I digress…

Talk about versatile – we can eat this dish for breakfast, lunch, as a side-dish and as a snack. When we’re preparing for a long day on the trails, I break out the big spoons and we shovel down our quinoa tabbouleh. I’m happy to report that it prevents the dreaded bonk while we’re on long rides!  If you don’t know what bonking is, here is a visual representation for your amusement (John would die if he knew I was posting this, so this is our little secret. 🙂

I hope you enjoy this dish as much as we do!

Quinoa Tabbouleh

Serves: 6 as a side dish, or 2-3 for a main meal
From fridge to table: 15 minutes

1 ¾ cup water
1 cup quinoa
¼ tsp salt (plus some for finishing)
1 clove garlic, crushed
1/4 -1/2 cup olive oil (preferably meyer lemon infused olive oil for a divine flavor – I get mine from http://www.11Olives.com and it is delicious!)
1 cup fresh tomatoes, chopped
1/4 cup freshly squeezed lemon juice
Two Persian cucumbers or pickling cucumbers, skin on, diced
4 scallions/green onions, chopped
1/2-3/4 cup fresh flat parsley, finely chopped (really depends on your taste)
1/2 cup fresh mint, finely chopped
salt, to taste

In a medium sauce pan, bring the quinoa, water and ¼ tsp salt to a boil. Reduce to simmer, cover and cook until water is fully absorbed by quinoa, about 10 minutes. Let stand for a few minutes then fluff with a fork.

While quinoa is cooking, chop all the other ingredients and squeeze the lemon juice. Once quinoa is done, transfer to a big bowl and toss with all the other ingredients. Start with 1/4 cup olive oil and add more to taste. Finish with a little bit of salt. Then go out and burn some energy!

Teriyaki Pineapple Quinoa: a tropical vacation for the taste buds

Hi everyone! Sorry for the lapse in posting – the carnivore and I took a last-minute mini-vacation to Maui to kitesurf the huge waves and stand-up paddleboard with the humpback whales, which was amazing! With so much exercise, we worked up huge appetites every day and it was challenging to keep John away from animal-based foods. But luckily the tropics provided some great inspiration for a delicious new vegan dish that is incredibly flavorful, packed with protein, filling and utterly satisfying to Mr. Meatlover: Teriyaki Pineapple Quinoa. I tell ya, it’s like biting into a Hawaiian sunset! This recipe is simply bursting with flavor. Mmm, the vibrant, slightly sweet, sunshiny flavor of pineapple, tangy teriyaki, savory red peppers and green onions blend together with supergrain quinoa to produce a fantastic and unique dish that’s great for lunch or as a side-dish.

The secret ingredient is grilled pineapple. I like to marinate mine in teriyaki sauce overnight since it infuses into the flesh of the fruit so well, but when I leave my brain on the beach and forget to marinate, well, it still works great if you just drizzle it on the pineapple slices right there on the grill.

For some reason, anything involving a grill seems to make most carnivores grunt with delight (you’re picturing a caveman right now, aren’t you?)  And lucky for us, the grill makes the pineapple even more delicious by caramelizing the sugars in the fruit to produce a most luscious flavor. And with 20 grams of protein in just one cup of quinoa, this dish will provide you with plenty of fuel to recharge your muscles. I just made this dish again last night to see if my carnivore likes it as much at home as he did in Maui, and he did! “Anything with pineapple is awesome,” he said. Wow, the lure of pineapple even got him to eat quinoa, which I was scared he’d label a “hippie food,” but it looks like this recipe is truly a keeper with Captain Carnivore…and also with me!

Teriyaki Pineapple Quinoa

Serves: two as a meal, or 6 as a side-dish

From fridge to table: about 25 minutes

Ingredients:

1 cup quinoa
6 oz (3/4 cup) pineapple juice (canned is fine)
1 1/4 cup water
2 tbsp soy
1 red bell pepper, seeded and chopped finely
2 clove garlic, chopped
1 jalepeno pepper, seeded and chopped
2 green onion (aka scallions), chopped, including white part
1/2 cup fresh basil, finely chopped
1/4 cup pine nuts or chopped cashews
1/4-1/2 cup of a thin teriyaki sauce for drizzling on the pineapple or for marinating

1 pineapple, skinned and cored, and sliced into 1/2″ thick slabs, drizzled with or marinated in teriyaki, then grilled. Then chop it up up to make 1 cup of diced grilled pineapple. (If fresh pineapples aren’t available where you are, you can grill up canned pineapple and it’s quite good).

Cook the quinoa first (and while doing that, you can also grill pineapple to save time – see below). In a medium saucepan, mix together quinoa, pineapple juice, water and soy sauce and bring to a boil. Then reduce heat to simmer (on my range, that’s about a 2 on the dial) cover and cook until all the liquid is absorbed, which takes about 15-17 minutes. Remove from heat and keep covered for 5 minutes. Then fluff with a fork and set aside.

Meanwhile, heat up the grill to medium-high. Place the marinated pineapple on the grill, or if you haven’t marinated it, just drizzle some teriyaki sauce on both sides of each slab. Grill for a few minutes until nice grill lines appear on the fruit and it’s getting slightly charred around the edges, then flip it and grill for a few minutes on the other side. It should look like this:

(Oh man, can’t you just taste the tangy, sweet grilled pineapple? I want some right now!)

Once you grill it, steal a slice while no one is looking – it is divine. It’s got a deep, lush, powerfully wonderful flavor. Chop up enough to make 1 cup and save the rest to have as a side dish for another meal – it’s so insanely good! Or just hide it in the back of the fridge so you can have it all to yourself when no one is looking. 🙂

In a fry pan, heat a little bit of olive oil – about 1 tbsp does the trick – over medium heat. Toss in the red pepper, jalepeno and garlic and saute for a few minutes until the red pepper turns orange. Add the nuts and scallion and cook for 2 minutes. Then add the cooked quinoa, basil and chopped grilled pineapple. Stir well and cook for 2 minutes more to blend flavors, then serve while hot. Take a bite and close your eyes as you are transported to a tropical beach where you’re listening to the waves lap the white sand beach, feel a warm, ginger-scented breeze on your face and watch whales frolic as the sun sets on another perfect day in paradise.