Go with the grain: Recipes with a healthy twist
For those who want to reduce their daily intake of carbohydrates, the nutritious super-grain quinoa is becoming a popular substitution for pasta, couscous or rice when cooking. Pronounced 'keen-wah', it is actually a vegetable protein that is full of vitamins, as well as being gluten and cholesterol-free.
Quinoa is a complete protein - containing all eight of the essential amino acids. It is packed with dietary fibre, phosphorus, magnesium and iron.
For thousands of years the Incas have grown quinoa high up in the Andes; they considered the quinoa grain sacred and regard it as the 'mother grain'. Here are some tasty recipes to try if you want to explore this superfood with confidence.
Chinese chicken with quinoa
80ml soy sauce
1 tsp dried garlic
Half tsp five spice mix
2 tsp sesame seeds
about 1 tsp fresh ginger grated
2 tbsp sesame oil
2 pack choi sliced
4 spring onion diced
about 8 babycorn
about 10 mushrooms sliced
2 portions of cooked quinoa to serve
2 skinless chicken breasts
Place each chicken breast in a cling film and wrap well. Drop it in a pan of boiling and poach for 20/25 minutes (simmer).
Meanwhile mix all of the sauce ingredients in a bowl and set it aside.
Stir fry the vegetables with sesame oil on high heat. At the very end pour in the half of the sauce and mix well.
Remove the chicken from the cling film and slice it, pour over the rest of the sauce. Place it on the top of cooked quinoa with stir fried vegetables.
300g roasted sweet potato
1 small onion diced
50g diced mushroom
200g red quinoa, cooked
1 egg yolk
60g chickpea flour
salt and pepper to taste
Half tsp ground cumin
a pinch of cayenne pepper
Prior to making the burgers, roast the unpeeled sweet potato, let it cool (you could make it ahead and store it in a fridge).
In a frying pan place the butter, onion and mushrooms and fry for a few minutes.
In a large mixing bowl place the peeled sweet potato and mash it with a fork. Add the fried mushrooms and onion and mix in cumin and cayenne pepper. Fold in the egg, cooked quinoa and chickpea flour, add salt and pepper to taste.
With your hand form the mix into about 8 equal size burgers. When ready, fry the burgers for a couple of minutes on each side and serve.
3 large eggs
130g caster sugar
90g ground almond
90g quinoa flour
1tsp vanilla essence
zest of 1 lemon
Place eggs and sugar in a mixer with a whisk attachment and whisk until light and frothy. Fold in gently the rest of the ingredients and divide the mix between cupcake cases.
Bake in a preheated oven to160˚ for 15/ 20 minutes.
For creme cheese icing
200g creme cheese
100g unsalted butter room temperature
50g icing sugar
1tsp vanilla essence
a drop of pink food colouring (optional)
Beat the butter and sugar together until light and creamy, add the creme cheese, vanilla essence and food colouring and beat until smooth.
Pipe on the top of cupcakes and decorated with summer berries and mint leaves.
Health & Living