QuinoaRamadan Recipe: Chickpea and Quinoa Salad

 

Ramadan Recipe

Suhoor in Ramadan

Suhoor is probably the most difficult and the most important meal of Ramadan. It’s not easy trying to eat a complete and healthy meal into your stomach at 3 am but it’s crucial for these extra long summer fasts. Get more bang for your buck and eat well rounded dishes that are high in fiber, complex carbohydrates, protein and balance it out with lots and lots of hydration. Suhoor should never be overlooked, make sure you give your body what it needs so you can make it through the day.

Our next Ladypreneur Ramadan Recipe submission comes from Sony Singh of Simply Sony Makeup, Hair & Henna. Although she is not fasting herself, she wanted to share a suhoor recipe that helps her get through those early mornings and extra long days.

The reason I love this recipe is it is full of good things! Quinoa is a super food which is amazing, chickpeas are a great source of protein and the fresh herbs and lemon are low fat but super filling and flavorful. With me being a makeup artist and getting up at crazy time in the night (2 am sometimes) I need something to eat before I leave to see clients that wont make me feel too weighed down but will keep me full for the crazy day ahead, as I don’t know when I will eat again for hours. It is so quick to make and can be made the night before.

QuinoaRamadan chickpea & Quinoa Salad

Suhoor

Ingredients

Serves 4-6

  • 1 cup dried quinoa, made according to instructions
  • a teaspoon jeera (cumin)
  • a teaspoon garlic powder
  • 15 oz, 425 gram garbanzo beans (chickpeas), drained and rinsed
  • 1 cup grape tomatoes, sliced in half
  • 1/2 cup diced red bell pepper
  • 1 cup English cucumber, diced
  • 2/3 cup red onion or shallots, diced
  • 1 jar (7oz) kalamata olives, pitted and sliced in half (drained)
  • 1/4 cup loosly packed cilantro, chopped
  • salt & fresh cracked pepper to taste
  • juice of 1 large lemon
  • feta cheese (optional)
  • drizzle of extra virgin olive oil
  • arugula/spinach (optional)
Directions
  1. In a medium size pot, cook quinoa in a small pot and keep aside
  2. While quinoa is cooking, prepare the remaining ingredients.
  3. In a pot add olive oil and toast jeera seeds until light brown.
  4. Add the onion to sautee and add half of the tomatoes.
  5. At this time add garlic powder so it won’t burn.
  6. Cook for about 1 minute and add chick peas to the pot and mix well.
  7. Once warm remove from heat and season with salt, fresh cracked pepper and the juice of your 1 large lemon.
  8. Add olives, remaining tomatoes and cucumbers to the pot and mix.
  9. Now add the cooked quinoa mixing well and drizzle with olive oil until coated. Taste to make sure seasoning is good and if you wish to add more lemon juice you can. Add feta cheese if you wish.

Serve on a bed of arugula/spinach or as is. Tastes great with little extra lemon juice on top. Add extra virgin olive oil if you wish. This dish can be served warm, at room temperature or chilled.

Sony is a makeup artist in the GTA with a passion to serving her clients and help achieve their desired look. Simply Sony’s motto ‘ let me show you how beautiful you are’.

https://www.facebook.com/pg/simplysony.ca/about/?ref=page_internal

All you want to know about Quinoa

all you want to know about Quinoa

What is quinoa?

How do you cook Quinoa. The high-protein, gluten-free food. And how do you pronounce it?

It’s high in protein, gluten-free and incredibly versatile. But what exactly is quinoa, why should you eat it, and how do you cook it?
Even if you have never eaten it, it’s very likely that you’ll have come across quinoa in supermarket or on a restaurant menu. A healthy substitute for rice or couscous, it’s become popular enough to warrant the UN naming 2013 ‘International Quinoa Year’.
 
So, what exactly is quinoa, why is it good for you, and what can you do with it?

 

What exactly is quinoa and how do you pronounce it?

Pronounced ‘keen-wah’, the part that we eat is

the seeds from the flowering plant chenopodium quinoa, which originated in the Andean regions of South America and has been farmed for food for at least three millennia.

Although it looks similar, and is used as a substitute for, rice and couscous, it’s actually a closer relation of beetroot, chard and spinach. Unprocessed quinoa seeds are naturally bitter, which has the benefit of deterring birds from eating them while they are growing.

Why is quinoa considered healthy?

Firstly, it is a ‘complete protein’, containing all nine amino acids, and has twice the protein content of rice or barley. Additionally, it’s gluten and cholesterol-free, and is a source of calcium, manganese, dietary fiber, iron, zinc and magnesium. It’s also very easy to digest.

How do I cook quinoa?

It can be prepared much like rice. It might need soaking first. Check instructions on the packet. Then boil two cups of water for every cup of the seeds, and simmer for 10-15 minutes. As the seeds cook, they open up and release small white curls of grain. Remove from the heat and allow to stand for 4 minutes. Then fluff up with a fork.
 

How is quinoa eaten?

After cooking, quinoa should be fluffy but still have a slight ‘crunch’ to it. It has a mildly nutty flavor. It can be used as a substitute cereal. In a salad mixed with leaves or vegetables. As a side dish seasoned with salt, pepper and butter or oil. Or as a rice-like accompaniment to stews, stir-fries or curries. It can also be utilized in the making of vegetarian burgers. Or even as a baking grain to make bread or muffins.

Foodsecurity Quinoa genome accelerates solutions

Quinoa

Research.

An international team of scientists, including quinoa breeding experts from Wageningen University & Research, published the complete DNA sequence of quinoa. Quinoa is the food crop that is conquering the world (Nature magazine on 8 February 2017). Quinoa is rich in essential amino acids and nutritional fibres. It does not contain gluten. The crop is important to farmers as it provides a reasonable yield. Even on poor soils. The new knowledge about quinoa DNA is already being used by breeders who are developing quinoa varieties. These grow well in saline soil and still meet the taste requirements of consumers.

DNA
The scientists determined the sequence of the DNA-building blocks of the entire quinoa genome. The total length of the DNA, the ‘genome’, consists over a little over 1.3 billion DNA building blocks (the nucleotides A, C, G or T), divided over 18 chromosomes. Printed on paper this would add up to over 500,000 pages of text.

To map the DNA building blocks, the scientists used a smart combination of various DNA sequencing techniques. While this enabled them to put together ever-larger DNA segments in the computer from the huge amount of DNA information available, it did not lead to the 18 segments which represent the 18 chromosomes. The scientists therefore applied genetic maps that were made by crossbreeding plants to determine how molecular markers were inherited by the offspring. This allowed them to place most of the DNA on 18 large DNA-strains, representing the quinoa chromosomes.

Robert van Loo, expert in quinoa breeding at Wageningen University & Research. He says it was this combination that allowed the scientists to clearly map the DNA. “We were able to determine the location on the chromosome of no less than 85% of the DNA-sequence. This is a major benefit for plant breeders.”

 
Provided by: Wageningen University search and more info website
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Quinoa Breakfast – a good start of your day.

delicious-breakfast-quinoaA quinoa breakfast gets you going.
Hands-on time ,  10 minutes
Total time , 22 minutes
Yield Serves , 4
Ingredients to use
  • 1/2 cup uncooked quinoa
  • 3/4 cup light coconut milk
  • 2 tablespoons water
  • 1 tablespoon light brown sugar
  • 1/8 teaspoon salt
  • 1/4 cup flaked unsweetened coconut
  • 1 cup sliced strawberries
  • 1 cup sliced banana
Nutrition Information for this meal
  • calories 178
  • fat 5.5 g
  • satfat 3.8 g
  • monofat 0.4 g
  • polyfat 0.8 g
  • protein 4.4 g
  • carbohydrate 30.4 g
  • fiber 3.7 g
  • cholesterol 0.0 mg
  • iron 1.6 mg
  • sodium 89 mg
  • calcium 22 mg
How to Make this breakfast
  1. Preheat the oven to 400°.

  2. Place the quinoa in a fine sieve and place the sieve in a large bowl. Then cover the quinoa with water. Use your hands and rub the grains together for 30 seconds. Then rinse and drain the quinoa. Repeat this procedure twice. Drain the quinoa well and combine it with the coconut milk, 2 tablespoons of water, brown sugar and salt in a medium saucepan and bring it to a boil. Reduce the heat and simmer for 15 minutes or until the liquid is absorbed, while stirring occasionally. Stir the mixture constantly during the last 2 minutes of cooking.

  3. While quinoa cooks, spread flaked coconut in a single layer on a baking sheet. Bake at 400° for 5 minutes or until golden brown. Cool slightly.

  4. Place about 1/2 cup quinoa mixture in each of 4 bowls. Top each serving with 1/4 cup strawberry slices, 1/4 cup banana slices, and 1 tablespoon toasted coconut. Serve it warm.

    Like most whole grains, quinoa is surprisingly filling, but if you need more for breakfast, serve with an egg on the side.

    We wish you a bon appetit and an awesome day !

By Christine Burns Rudalevige,
For more Quinoa recipes click here.

Recipe : Hot and Zesty Quinoa

quinoa,healthfood,superfood,moroccoquinoa,glutenfree,proteïn,recipe

TOTAL TIME for this recipe : 25 min.
MAKES: 4 servings
Recipe ingredients
  • 1 cup water
  • 1/2 cup quinoa, rinsed
  • 1 small onion, finely chopped
  • 1 teaspoon olive oil
  • 2 garlic cloves, minced
  • 1 can (10 ounces) diced tomatoes and green chilies
  • 2 tablespoons chopped marinated quartered artichoke hearts
  • 2 tablespoons grated Parmesan cheese
Directions
  1. In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed. Remove from the heat; fluff with a fork.
  2. In a large skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add tomatoes and green chilies. Bring to a boil over medium heat. Reduce heat; simmer, uncovered, for 10 minutes. Stir in quinoa and artichoke; heat through. Sprinkle with cheese. Yield: 4 servings.
photo and recipe by Taste of Home
For more Quinoa recipes click here.

PUFFED Morocco Quinoa

Rinse the quinoa and drain well.
Put the quinoa in a dry pan and set on fire.
Stirring leaves you dry quinoa.
When the quinoa as well as dry you pour a little olive oil and stir through.
Toast the quinoa in about 10 minutes until crisp and golden.
Stir occasionally intervening to make the quinoa cooks evenly and puffs and prevent burn in this way.
When you hear the quinoa literally puffing you know that the quinoa is ready.
Taste it first cautious one and if you quinoa crunchy and delicious than you spoon the quinoa on a plate and let cool.

MoroccoQuinoa® in rice paper rolls

Create a kaleidoscope of color and flavor with these rice paper rolls which are gluten free, low in fat and kilo-joules.

INGREDIENTS

  • 100g (1/2 cup) MoroccoQuinoa®
  • 225ml water
  • 30g palm sugar, finely chopped
  • 5 teaspoons fish sauce
  • 1 tablespoon tamarind puree
  • 1 small garlic clove, crushed
  • 2 teaspoons lime juice
  • 3/4 teaspoon fresh ginger, finely grated
  • 400g beef rump steak
  • 2 green shallots, thinly sliced
  • 12 rice paper sheets, 22cm in diameter
  • 1 long fresh red chilli, thinly sliced diagonally
  • 12 large fresh mint leaves
  • 150g bean sprouts
  • 12 fresh coriander sprigs Select all ingredients

METHOD

  • Step 1
    Place MoroccoQuinoa® and 185ml (3/4 cup) water in a saucepan over medium-low heat. Bring to a simmer. Simmer, stirring, for 10-12 minutes or until quinoa is tender. Cool slightly.
  • Step 2
    For sauce, place sugar, fish sauce, tamarind, garlic and remaining water in a saucepan over medium-low heat. Cook, stirring, for 3 minutes. Simmer for 2 minutes or until thickened slightly. Transfer to a bowl. Stir in juice and ginger. Cool.
  • Step 3
    Heat a chargrill over medium-high heat. Spray steak with olive oil. Season. Cook, turning, for 4 minutes for medium or until cooked to your liking. Rest for 4 minutes. Thinly slice.
  • Step 4
    Stir shallot and 3 tsp sauce into quinoa. Dip 1 rice paper sheet in cold water for 10 seconds or until starting to soften. Drain on a clean tea towel. Place on a work surface. Place 2 chilli slices and a mint leaf along centre. Top with a little quinoa mixture, bean sprouts, steak and coriander. Fold in ends. Roll up firmly to enclose filling. Repeat with remaining sheets. Serve with the remaining dipping sauce.

    NUTRITION

    • 1618 kj
      ENERGY
    • 8g
      FAT TOTAL
    • 2g
      SATURATED FAT
    • 3g
      FIBRE
    • 33g
      PROTEIN
    • 43g
      CARBS (TOTAL)
    All nutrition values are per serve

    NOTES

    For a tasty Asian dressing, combine a little of the leftover tamarind with lemon juice, fresh lemongrass, brown sugar and fish sauce.

Author: Katrina Woodman. Image credit: Jeremy Simons.

Product availability and info of MoroccoQuinoa® ; Email to domainelion@gmail.com or Whatsapp, call 00212 6 5259 1798

 

 

Quinoa’s genetic secrets revealed

Quinoa, the sacred “mother grain” of the ancient Inca civilisation suppressed by Spanish conquistadors, could become an increasingly important food source in the future thanks to genetic secrets revealed in a new study.

Scientists said they have mapped the genome of quinoa and identified a gene that could be manipulated to get rid of the grain’s natural bitter taste and pave the way for more widespread commercial use.

Quinoa already grows well in harsh conditions such as salty and low-quality soil, high elevations and cool temperatures, meaning it can flourish in locales where common cereal crops like wheat and rice may struggle. But the presence of toxic and bitter chemicals called saponins in its seeds has been one of the impediments to extensive cultivation.

Plant scientist Mark Tester of King Abdullah University of Science and Technology in Saudi Arabia said the research pinpointed a gene that guides production of saponins in quinoa. This knowledge could enable breeding of quinoa without saponins, to make the seeds sweeter. Currently, quinoa grain must be processed through washing and drying after harvest to remove saponins.

“Quinoa is currently greatly under-utilised,” said Tester, who led the research published in the journal Nature. “It is highly nutritious, with a high protein content that, importantly, has a very good balance of amino acids, which is unusual for our major grains. It is gluten free and high in vitamins and minerals, too.”

Increased quinoa production could improve food security on a planet with unrelenting human population growth, Tester said. There are potential disadvantages to reducing saponins, perhaps increasing susceptibility to fungal infections or bird predation, Tester added.

Quinoa, which boasts a nutty flavour, can be used the same ways as rice and wheat. It can be cooked and served on its own, turned into pasta, put in soups, eaten as a cereal or fermented to ake beer or chicha, a beverage of the Andes. The crop was sacred to the ancient Incas, who called it “chisoya mama,” or the “mother grain.”

 

Healthy Vegan Quinoa Pancakes

Healthy Vegan Quinoa Pancakes

Ingredients:1 ½ cups all-purpose flour
2 tsp baking powder
1 tsp baking soda
1 tbsp brown sugar
1 tbsp maple syrup
pinch of salt
1 ½ cup of vegan milk with 1 tbsp vinegar
1 tsp vanilla extract
3 tbsp coconut oil
½ cup dry quinoa
1 tbsp vegan butter

Optional:
Maple syrup for topping
Fruit

Directions:

Cook ½ dry quinoa in 1 ½ cups of water until the quinoa is nice and fluffy about 15 minutes.
Combine the milk with the vinegar and set aside for a few minutes. Meanwhile sift all the dry ingredients into a large bowl and combine.
In the bowl with the milk add the maple syrup, vanilla and oil and stir well.
Add the quinoa to the dry ingredients and combine the liquids with the dry ingredients and mix.
Heat a pan with vegan butter or coconut oil and drop 3 tbsp worth of batter into the pan. Cook until bubbles form on the top and the sides turn brown, then flip and cook for another minute on medium heat.
Serve on a plate and drizzle with syrup if you like.

Enjoy!