Copyright2010byCarolynHemmingandPatriciaGreenWhitecapBooksEbookreleasedin2011

Allrightsreserved.Nopartofthispublicationmaybereproduced,storedinaretrievalsystemortransmittedinanyformorbyanymeans,electronic,mechanical,photocopying,recordingorotherwise,withoutthepriorwrittenpermissionofthepublisher.FormoreinformationcontactWhitecapBooks,at351LynnAvenue,NorthVancouver,BC,CanadaV7J2C4.

Theinformationinthisbookistrueandcompletetothebestoftheauthorsknowledge.AllrecommendationsaremadewithoutguaranteeonthepartoftheauthorsorWhitecapBooksLtd.Theauthorsandpublisherdisclaimanyliabilityinconnectionwiththeuseofthisinformation.

WhitecapBooksisknownforitsexpertiseinthecookbookmarket,andhasproducedsomeofthemostinnovativeandfamiliartitlesfoundinkitchensacrossNorthAmerica.Visitourwebsiteatwww.whitecap.ca.

EditedbyElaineJones

ProofreadbyPaulaAyerIllustrationsbySetarehAshrafologhalaiFoodphotographybyRyanSzulcFoodstylingbyNancyMidwickiPropstylingbyMadeleineJohariBasicepubproducedbyInnodataEpubdesignedandeditedbyJesseMarchand

LibraryandArchivesCanadaCataloguinginPublication

Green,Patricia

Quinoa365:theeverydaysuperfood/PatriciaGreen&CarolynHemming.

Includesindex.

PrintISBN978-1-55285-994-0E-ISBN978-1-77050-049-5

1.Cookery(Quinoa).I.Hemming,CarolynII.Title.III.Title:Quinoathreehundred

sixty-five.TX393G742010641.6'31C2009-906413-8

ThepublisheracknowledgesthefinancialsupportoftheGovernmentofCanadathroughtheCanadaBookFund(CBF)andtheProvinceofBritishColumbiathroughtheBookPublishingTaxCredit.

Wededicatethisbooktoourmom,VeraE.Friesen,foralwaysstressingthefood-as-medicineprincipleandforherlastinginfluenceonusabouttheimportanceof

healthandwellness.

CONTENTS

Preface

Introduction

TheMystery&HistoryofQuinoabyClaireBurnett,MSc,andLaurieScanlin,PhD

1EVERYDAYSUPERSTARTSQuinoaforBreakfast

2EVERYDAYSTAPLESAppetizers,Sides,Snacks&Salads

3EVERYDAYSOUPS&STEWSHealthful&Hearty

4EVERYDAYENTRESForBothCarnivores&Vegetarians!

5EVERYDAYTREATSCookies,Muffins&More

6EVERYDAYDESSERTSSatisfyYourSweetTooth

7EVERYDAYBABYFOODwithQUINOANutritiousBeginnings

Index

Acknowledgments

PREFACEWhileshewasinvertedinsomeknotted-upyogapose,mymotherwouldremindus,aswewalkedthroughthefrontdoor,thatourafterschoolsnackofseaweedchipswaswaitingforusonthekitchencounter.Wewouldgrumbletoourselveswewishedwehadregularsnackslikeotherkids.Broughtuponstrictlyhomemadebaking,wewouldshamelesslystareatthewhitebreadourclassmatesdevouredatlunch,thinkingthatsurelyitmusttastebetter;afterall,theirperfectlysymmetricalwhitesandwichescertainlylookedbetter.Oursandwicheswererough,theheavybrownslabsofbreadthick,unevenlycutandfullofominous,buglikegrains.Butwebegantoappreciatetheuniquenessofourhealthfulhome

whenfriendscringedwithhorroratourstinkydriedseaweedandbrownseedybread.Somehowtheirfearmadethechipstastebetter

andthebreadsweeter,andwebegantofeellikewebelongedtosomesecretorganization.Asadultslookingback,weappreciateevenmoreallthosetimeswhenMomgentlyheldourchinssoshecoulddumpthetablespoonofcodliveroilintoourresistantmouths.Welaugh,rememberingthatSantawouldneverhavedaredslipabookonthehealthbenefitsofgarlicintoateenagersChristmasstocking.Asprairiegirls,ourclosenesstonatureandthelandwasshaped

byweekendsatGrandmaandGrandpasfarm,usrunningwildthroughthegrain,snoopingfortreasureinthebarnandseeingwhocouldcatchthemostfieldmicedartingamongthegranaries.Likeitornot,wewereraisedwiththeconstantawarenessthatthelandprovideslife.WhenGrandmawouldsendusoutwithinstructionstoreturnwithheapingpailsofberries,wesimplyknewthatnothingcouldbebetterforusthanthenaturalgoodnessofwholefood.

AlthoughIhavealwaysbeenapickyeater,astheyoungersisterIwouldoftentaketheguidanceofmyonlysister,Patricia.IfaparticularfoodIwasunsureofwasokaywithher,Iwouldbemorelikelytotasteit.Asanadult,myhealthfulhabitspersevered,butIwasnotinterestedintakingtimetomakeanentiremeal,contentinsteadtoeatold-fashionedoatmeal,cottagecheeseorplainyogurtandmueslieveryday.Eventually,Patriciaconvincedmethatquinoacouldprovidethe

diversity,energyandproteinIneededformyphysicalworkoutsandhecticworkweek.Anditwaseasytocook!Ibegantoconsumequinoavoraciously.Thrilledwiththeeaseofcooking,Ibeganmakinglargebatchesontheweekendsformybreakfasts,lunchesanddinners,whilePatriciainventednewandexcitingwaystopreparequinoaandsneakitintothedailymealsshefedherenergeticchildrenandhard-workinghusband.Heradventurousexperimentationandinsistenceoncreatinggreat-tastingmeals

withthemostnutritionalimpact,andmycriticaleatinghabits,haveledtoourcompilingourrecipesinthisbook.Quinoa365willshowyouthatincorporatinghealthy

alternativesintoyoureverydaylifestyleissimplewhenyouusequinoa.Theversatilityofthissuperfoodmakesiteasytobridgethegapbetweenalreadyestablishedeatinghabitsandincreasinglynutritiousfoodchoices.Hereyouwillfindabitofthehistoryandnutritional

characteristicsofquinoa,alongwitheverydayrecipesthatworkwellwithquinoa,includingbreakfastideas,salads,appetizers,snacks,sides,soupsandstews,meatandvegetariandishes,gluten-freedishes,cookies,muffins,loaves,scrumptiousdessertsandevenbabyfood.Forthosespecialoccasions,orforjustanotherweekdaydinner,youwillfindaquinoarecipetoplease.Thequickbreakfastsmoothies,heartycasseroles,decadentchocolatecookiesandmorewillbesuretosatisfyyourfamilyandfriends.CH

INTRODUCTION

EssentialsofQuinoaOnceconsideredanalternativecroporanichefood,quinoaisnowbecomingincreasinglycommoninNorthAmerica.Interestinthesuperiornutritionalpropertiesofquinoa(afoodpreviouslycommononlyamongvegetariansorthegluten-intolerant)hasencouragedcooksatallskilllevelstocreateuniquedishestopleasethemselvesandtheirfamiliesandintriguedinnerpartyguests.Nutrient-packedquinoahassparkedtheinterestofthehealth-conscious,thoseseekingweightlossandthoseonhigh-proteindiets.AlthoughquinoaismostlygrowninSouthAmerica,youwill

finditonmostgrocerystoreshelves,andinhealthfoodstoresandbulkfoodwarehouses.Youcanalsoorderquinoaonlinefrom

healthfoodsupplystores,makingiteasytogetlargerquantitiesshippedrighttoyourfrontdoor.Pastasthatusequinoaasaningredient,oftencombinedwithrice,kamutorpotatoflours,canalsobefoundonthemarket.Ifyouvegot15minutes,youhavetimetocookquinoa.Itcooks

upinasnapandlastsintherefrigeratorforuptooneweek.Tightfortime?Preparingplainquinoaontheweekendandleavingitintherefrigeratorwillallowyoutospeedilythrowtogethermanyofyourfavoriterecipesinnotimeatall.Youcanusequinoainalmosteverything,whichmeansyoucaneatitforbreakfast,lunch,dinnerandsnacksandgetmaximumhealthbenefitsfromthissuperfood.Thosewhoarefamiliarwithquinoatendtocookitinafewof

theirfavorite,standardquinoadishes.Othershaveonlyrecentlylearnedaboutitandhavemanyquestionsabouthowtocookquinoaandincorporateitintotheirdailymenus.Whetheryourea

dabblerinthekitchenoranexperiencedcook,theserecipeswillshowyouhowtousethisvaluablesuperfoodeveryday.

ECONOMICSOFQUINOAQuinoamayseemalittleexpensiveat$3to$4perpound($68perkg),butbecauseitcooksuptothreeormoretimesitsoriginalvolume,itprovidesmorenutritionalvalueandenergythancomparableamountsofwhiterice,pastaormeat.Togivesomeperspective,compareittothesegroceryitemswecommonlybuy:Americancheddarcheese,$1to$2perpound($34perkg);kidneybeans,$0.30perpound($0.60perkg);butter,$3perpound($6perkg);coffee,$8to$10perpound($1620perkg).

QUINOASSUPERNUTRITIONQuinoaishighinvitaminsandmineralssuchasriboflavin,calcium,vitaminE,iron,potassium,phosphorus,magnesium,folicacidandbetacarotene. In1cup(250mL)ofregularuncookedwhitequinoa,thereare626calories,withawhopping24gprotein!Forinformationonhowquinoameasuresuptootherseedsandgrains,visitwww.quinoa365.com.

1cup(250mL)uncookedquinoa

1

Calories 626Totalfat 10gSaturatedfat 1gTransfat 0gCholesterol 0mgSodium 8mgTotalcarbohydrate 109gDietaryfiber 12gProtein 24g

1cup(250mL)cookedquinoa Calories 222Totalfat 3.5gSaturatedfat 0gTransfat 0g

Cholesterol 0mgSodium 13mgTotalcarbohydrate 40gDietaryfiber 5gProtein 8g

Source:DatafromNutrientDataLaboratory.RetrievedSeptember2,2009,fromtheUSDANationalNutrientDatabase:http://www.nal.usda.gov/fnic/foodcomp/search/index.html.

Identifiedasoneoftheworldshealthiestfoods,quinoahasacompletecombinationofalllife-supportingnutrients,makingitanidealwholefoodtoincorporateintoyourdailylifestyle.Theversatilityofquinoamakesitcompatiblewithalmosteverythingyoueatthroughouttheyear.Soups,salads,entresanddessertscanallbemadewithquinoaandtastegreat.Itisveryeasytoprepare,regardlessofyourcookingability.Quinoaisalsoconsideredkosher,asitistechnicallynotagrainnorrelatedtograins.

Especiallyimportantforvegetariansorvegans,quinoaisanutritionallysuperiorsourceofnon-animalprotein.Optimalaminoacidcontentandeaseofdigestionmakequinoaanidealalternativetomeatproteins.Thoseonweight-lossdietscanalsobenefitfromquinoa,which

isacomplexcarbohydrate,alsoknownasagoodcarbohydrate.Unlikesimplecarbohydratesfromprocessedfoods,quinoadigestsgradually.Thiscontributesmorenutritionalvaluebecauseitdoesnotquicklyconvertsugartofat,makingitidealforlow-carbohydratediets.Inaddition,complexcarbohydratesleaveyoufeelingfullerlongerandcanhelptoregulatebloodsugarlevels.Someresearchhasshownthathigh-proteindietsmayaidinweightloss. Highlevelsofproteinmaybebeneficialforweightloss,butiftheprimaryproteinsourceisfattymeats,youcouldcreateadditionalhealthconcerns.Redmeat,inparticular,containssaturatedfat,andexcessiveconsumptionofsaturatedfatshasbeen

2

showntocauseheartdisease.Manymeatsalsocontainantibiotics,additivesandpreservatives.Forthoseonahigh-proteindiet,quinoamakesanidealmeatsubstitute.Quinoahasbeenrankedasoneofthetoptenmuscle-building

foodsforitsprotein,aminoacidcontentandcomplexcarbohydrates. Thequalityofproteininquinoameansthatthebodyefficientlyusesthebuildingblocks,ratherthaneliminatingthemaswasteaswithmanyoftheproteinsupplementsthatmusclebuildingrequires.Quinoaisalsoanidealathletic-performancefoodbecausethecomplexcarbohydratesprovideenergyandendurancetohard-workingmuscles.Agrowingnumberofpeoplehaveallergiestofood,including

wheatandwheatderivativesandevenfoodscontainingtracesofwheat.Quinoadoesnotbelongtothesameplantfamilyaswheatanddoesnotcontaingluten.Itisthereforesafeforthegluten-intolerantorthosewithceliacdisease,Crohnsdiseaseorcolitis.

3

Quinoahasbeenidentifiedasidealforthegluten-freedietsrecommendedforautisticchildrenandthosewithAttentionDeficitDisorder(ADD).Quinoa,whilenottechnicallyagrain,issimilartowholegrains,

whichhavebeendemonstratedtoreducehighbloodpressureandpreventheartfailurebecausetheyslowthespeedofarterialplaqueandmayhelptoremovebuildupofplaqueinthearteries. Quinoaisalsorichinmagnesium,whichhelpstoreducehighbloodpressurebecauseitallowsthebloodvesselstorelax.Inaddition,plantlignans,orphytonutrients,arepresentinwholefoodssuchasquinoaandarethoughttoberesponsibleforprotectionagainstavarietyofillnesses.Evenbeyondhearthealth,consumptionofwholegrainshasbeen

linkedtoadecreasedriskofbreastcancer, preventionofgallstones andalowerriskoftype2diabetes. Quinoashighmanganeseandcoppercontentgivesitantioxidantpowerto

4

5

6

7 8

promotetheeliminationoftoxinsandfreeradicalsthatmaycausedisease.Itisalsoabundantinlinolenicacid,theessentialfattyacidthathasprovenbeneficialtoimmuneresponse.Thisisindeedasuperfood!

SUPERFOODFORSUPERBABIESTheancientIncascalledquinoathemothergrainforareason.Thiswholefoodwasthoughttopromotehealthypregnancy,contributetoahealthybabyandenhanceamothersmilk.Quinoaisrichintheaminoacidhistadine,whichcannotbeformedbycombinationsofnutrientsandinsteadmustbeprovideddirectlyinthediet.Histadineisconsideredanessentialaminoacidinchildrenbecauseitisnecessaryforhumandevelopment. Theperfectprofileofquinoasnutrientsisidealforprovidingagreatstarttochildren.

Quinoaoffersabundantproteinthatiseasilydigestible.Itisalmostalwaysorganicandfulloffiber,ironandcalcium,whicharethreekeycomponentsforbabynutritionasdefinedbytheUnitedStatesDepartmentofAgriculture(USDA)andCanadiannutritionalrequirements.Quinoaisagreatalternativetotraditionalfirstfoodsthathaveinferiornutrientvalue,

9

10

suchasrice.Theincreasingincidenceofallergiestodairyandwheatcanbesafelyavoidedwiththechoiceofquinoa.

TypesofQuinoaQuinoaseeds(oftenreferredtoasgrains)areavailableinred,black,andwhiteoragoldencolor.Whiteorgoldenarethemostcommonavailablecommercially,withblackandredbecomingincreasinglyavailable.Thecolorscanbemixedtogetherinrecipes,orusedtocreatedramaindishesforspecialoccasions.Therecipesinthisbook,unlessspecified,mostlyusewhiteorgoldenquinoa,butyoucanexperimentwithanycolorsyouchoose.Thenutritionalvaluesofdifferentcolorsmayvaryslightly;however,theyallarepower-packed.Processedquinoaflourisacreamyivorycolorandmostoften

hasthesamefinetextureasregularall-purposeflour.However,

somequinoafloursonthemarketaremorerusticandhaveacoarsertexture.Wesuggestyoubuythefinestoneavailableforthebestbakingresults.Ifyoupreferacoarsetexture,however,youcanalsomakeyourownflourbygrindingrawquinoainablenderorfoodprocessor.Quinoaflourhasanuttyflavorthatsomemightconsiderslightly

bitter.Pairedwiththeproperingredients,theslightbitternessdisappearsandtheresultisgreattasteandtheknowledgethatthedishyouvepreparedissupernutritious.Quinoaflourcanbeusedinalmostallregularbaking,buttheslightlynuttyflavormayalterthefinaltasteofyourdish.Thisflavorworkswellinmostrecipes,butmayoccasionallyoverpowerinothers.Inaddition,thelackofglutencanmakeyourquickbreadsfeelslightlydenserandheavier.Anoptionwhenincorporatingquinoaflourintoyourbakingistouseaportionofquinoaflour,combinedwithportionsofall-purposewhite,wholewheat,potato,tapiocaorriceflours.Store

quinoaflourintherefrigeratororfreezerformaximumfreshness.Quinoaflakesareavailableinhealthfoodstoresandsome

specialtygrocerystores.Theyhavethesametextureasrolledoatsandarepreparedsimilarly.Aswithcookedoatmeal,thetasteofquinoaflakesisfairlyplainsotheyareeasilycompatiblewithmanyofthesamerecipesasoats.Quinoaflakesmakeagreatbreakfastcerealandcanbecombinedwithdriedapricots,raisinsorfreshfruit;flakesalsomakeafantasticbabyfood.Itissometimesachallengetofindquinoaflakesonthemarket,sowehaveincludedonlyafewrecipeswithflakesinthisbook.

SUPERFOODSUPERCROPQuinoacultivationisthoughttohavemanyadvantagesoverothercrops.Extremelyhardy,the5-to6-foot(1.5to1.8m)quinoaplantsabilitytogerminateincooltemperaturesandgrowathighelevationsindroughtlikeconditionsmakesitanextremelydependablecrop.Alsoworthnotingisthatanastonishing4cups(1L)ofquinoaseedwillgrowanentireacreofcrop!

Inaddition,thesaponinseedcoatingprovidesanall-natural,safepesticideforprotectionofthecropwithouttheuseofchemicals.

RINSINGQUINOAThelight,nuttyandsometimesslightlybitterflavorofquinoaisaresultoftheprotectivecoating,calledsaponin,ontheoutsideoftheseed.Mostofitiswashedoffduringcommercialprocessing,sounlessyourebuyingquinoafromalocalfarmerorinbulk,thesaponinwillalreadyberemoved.Regardless,someinsistthatthetasteofcookedquinoaisfurtherimprovedifitisrinsedbeforeitisprepared.Thiscanbedonebyrinsingquinoaunderrunningwaterinastrainerorsoakingthequinoainabowlfortwotothreehoursandthenrinsingit.Inaddition,whilerinsingorsoakingthequinoayoucangentlyrubitbetweenyourfingerstoquicklyriditofanyremainingbitterness.Ifyouareatallconcernedaboutanybittertasteofthequinoayouhavepurchased,thesestepswillremoveit.

PreparingQuinoaQuinoaiseasytocookandavarietyofmethodscanbeused.

Simplychoosetheonethatworksbestforyou.Quinoacooksmuchlikerice,couscousormilletandcanbeused

inmanyofthesamedishes.Cookedquinoafluffsupandexpandsthesamewayasriceandalmosttriplestheoriginaluncookedamount.Thenaturalnuttyflavoriscomplementedbyfruit,vegetables,sauces,meatsalmosteverythingyoupreparealready,everyday.Quinoasversatilitymeansthatyoucanuseitinappetizersandsidedishesorasanentreallonitsown.Itisathickeningagentandmakesasuperbsoupbaseorpudding,whetheryouusetheseedspuredortheflourcookedinwater.

SIMMERANDSET.Themainmethodofpreparingquinoaisthestovetopsimmer-and-setmethod,whichissimilartocookingrice.Quinoacooksinhalfthetimeittakestocookrice,withonecupcookinginroughly10to15minutes.Thesimmer-and-setmethodisourpreferredmethodbecauseitsquickandnodrainingis

required.Cookthequinoabycombiningthequinoaandwaterandbringingtoaboil.Cover,reducetoasimmerandcookfor10minutes.Thenturntheheatoff,keepingthesaucepancoveredandontheburnertoallowresidualheatinthepottocontinuecookingthequinoaforanother4to7minutes.Theamountoftimeitsitscovereddependsonhowitwillbeused.Ifthedesiredtextureisaldente,suchasinsalads,allow4to5minutes.Wherealighter,plumperandfluffiertextureofquinoaisrequired,suchasinbreakfastcerealsandmostentres,allowthesaucepantositcoveredfor5to7minutes.Forrecipessuchasbabyfoodandbaking,thesaucepanshouldsitcoveredfor10to15minutes.Theresnoneedtostirorliftthecoverduringthecooking

process,butremembertoremovefromtheheatanduncoverafterthesetperiodtopreventovercooking.Ifwaterstillremainsaftertheappropriatecookingtime,itslikelyaresultofcoveringthesaucepananddecreasingthetemperaturebeforebringingtoafull

boil.Tosolvethis,leavethesaucepancoveredontheburnerforanadditional5minutes.Redandblackquinoamayleaveasmallamountofwaterifthetotalcookingtimeislessthan14minutes.Excesswatercaneasilybedrainedoff.

QUINOASPROUTSPrefertoeatyourfoodalive?Sprouted,livingfoodsarerichinenzymes,andmanybelievethateatingsproutedgrainscanincreaseenergy,cleansethebody,speedhealingandleadtooptimalheath.Sproutedgrainscanbeeatenaloneoraddedtocoldfoodssuchassaladsandsandwiches.

Tosproutquinoa,placetheseedsinashallowdishofwater.Germinationhappensrapidly,andfromthetimethetinygermuncurlsfromtheseed,thesproutedquinoaisreadytoeat.Thesproutstastebestwhenlefttogrowforabout12to14hours(seequinoasproutsforcompletemethod).Thefinalquantityofsproutswilldependonthedurationofthesproutingprocess.

RawQuinoa Water SproutedQuinoa(approximate)

2Tbsp(30mL)

cup(125mL)

1/3cup(80mL)

cup(60mL)

cup(185mL)

cup(185mL)

1/3cup(80mL)

1cup(250mL)

1cup(250mL)

cup(125mL)

1cups(625mL)

1cups(625mL)

2/3cup(160mL)

2cups(500mL)

2cups(500mL)

cup(185mL)

2cups(560mL)

2cups(560mL)

1cup(250mL)

3cups(750mL)

3cups(750mL)

YIELDS

UncookedQuinoa Water(orotherliquid, CookedQuinoa

notincludingmilk) (approximate)2Tbsp(30mL) cup(60mL) 1/3(80mL)cup(60mL) cup(125mL) cup(185mL)1/3(80mL) 2/3(160mL) 1cup(250mL)cup(125mL) 1cup(250mL) 1cups(375mL)2/3(160mL) 11/3s(330mL) 2cups(500mL)cup(185mL) 1cups(375mL) 2cups(560mL)1cup(250mL) 2cups(500mL) 3cups(750mL)

COOKANDDRAIN.Agreatmethodforthoseconcernedaboutanypotentialbittertaste,thismethodisthesameascookingpasta.Cookthequinoauncoveredinalargesaucepanofwateronmedium-highheatforabout15minutes.(Useaboutfourpartswatertoonepartquinoa.)Drainwell;thequinoawillbetranslucentandplump.Uncookedquinoawillyieldthesamecookedamountsasabove.

STEAMER.Quinoacanbesteamedinanyoftheconvenientandpopularricesteamersavailableonthemarket;simplyfollowthemanufacturersinstructionsforcookingwhiterice,andremembertoleaveextraroomfortheadditionalvolumeofquinoa.SLOWCOOKER.Quinoacanbeaddedtoslow-cookerrecipessuchassoups,chiliesandcasseroles.Toaddquinoa,ensureyouhaveenoughliquid:2cups(500mL)forevery1cup(250mL)ofquinoa.Addthequinoahalfwaythroughthetotalcookingtime.

Wedontrecommendcookingquinoainamicrowaveovenasitrequiresmoretimeandattentionanddoesntconsistentlyresultinalight,fluffytexture.

HowtoUseThisBook

Alloftherecipesinthisbookcanbeenjoyedbyanyone.Mostofthemcanbemadewithorwithoutmeat,dairyorglutenusinganyofthealternativesnormallysuitedforthesetypesofmenus.Lookforthefollowingsymbols,whichindicatetherecipeisgluten-free,kid-approvedand/orvegetarian.Takecaretousetheappropriateingredientswherenecessary.

GLUTEN-FREE:Arecipewiththissymbolmeansitdoesnotcontainproductsderivedfromgluten-containingcerealgrainsincludingwheat,ryeorbarley(orthatitisgluten-freewhenmadewiththespecifiedalternateingredients).Wesuggestbuyingingredientssuchasbakingpowderandoatsthatarelabeledgluten-free.

KID-APPROVED:Therecipehasbeentestedandgivenathumbs-upbychildren.

VEGETARIAN:Therecipedoesnotcontainfish,chickenormeat(butmaycontaindairyoreggs).Iffish,chickenormeatislistedintherecipe,itisntintegraltothedishandcanbeeliminatedtomakethedishvegetarian.

1Eskin,M.,Quinoa:PropertiesandPerformance(Kamsack,Saskatchewan:ShawPrinters,2002),512.

2Adams,M.,Highproteindietgoodforyourhealth,goodforweightloss,saysstartlingnewresearch,NaturalNews,http://www.naturalnews.com/001480.html(retrievedAugust17,2008).

3Kalman,D.,TheTop10MuscleBuildingFoods,ProSource,2007,http://www.prosource.net/article-2007-top-10-muscle-building-foods.jsp(retrievedAugust17,2008).

4Gates,D.,UnderstandingtheInnerEcosystem&UnlockingtheMysteryofAutism,http://bodyecology.com/autism.php(retrievedJanuary21,2009).

5Djousse,L.andJ.Gaziano,BreakfastcerealsandriskofheartfailureinthephysicianshealthstudyI,ArchivesofInternalMedicine167,no.19(Oct22,2007):20805.

6Cade,J.E.,V.J.BurleyandD.C.Greenwood,DietaryfibreandriskofbreastcancerintheUKWomensCohortStudy,InternationalJournalofEpidemiology,January24,2007.

7Tsai,C.,M.Leitzmannetal.,Long-termintakeofdietaryfiberanddecreasedriskofcholecystectomyinwomen,AmericanJournalofGastroenterology99,no.7(July2004):136470.

8vanDam,R.,F.Huetal,Dietarycalciumandmagnesium,majorfoodsources,andriskoftype2diabetesinU.S.Blackwomen,DiabetesCare29,no.10(October

2006):223843.9Eskin,Quinoa:PropertiesandPerformance,23.10Histadine,EncyclopaediaBritannicaonline,

http://www.britannica.com/EBchecked/topic/267029/histadine(retrievedFebruary20,2009).

TheMystery&HistoryofQuinoabyClaireBurnett,MSc,andLaurieScanlin,PhDVicepresidentandpresidentofKeenIngredientsInc.

QuinoaisbelievedtobethemostpowerfulfoodtocomefromtheAndeanMountainregionsofPeruandBolivia.OverfivethousandyearsagotheindigenouspeoplesoftheAltiplanoregardedquinoaasmorevaluablethangold.TheIncasconsideredquinoatobetheirmostsacredfood,whichcontainedspirituallyenhancingqualities,andsonameditlachisiyamama,orthemothergrain.Atthestartofeachgrowingseason,theemperorwouldperformelaboratereligiousritualstoensureaprosperouscropandthengivethanksatharvest.Celebrationsoftenincludedtheconsumptionofafermentedbeerlikequinoabeveragecalledchicha.

Thequinoaseedcontainsabittercoatingcalledsaponin,whichisnormallyremovedpriortoconsumption.Saponinhasanundesirabletaste,makingit

aneffectivemeansofprotectingtheplantfromattackbyinsectsandbirds.Themajorityofsaponinisremovedbymeansofmechanicalabrasionpriortodistribution,butitisstillrecommendedthatquinoaberinsedbeforeusingtowashoffanyremainingbitterness.Thesaponinbyproducthaspotentialindustrialuses,includingnaturalinsecticides,soapsandshampoos,andisbeinginvestigatedforitspossiblepharmaceuticaluses.

TheIncasfoundthatonlyquinoawaspowerfulenoughtosustaintheirbodiesandprovidethemwiththestamina,strengthandenergyrequiredtoperformenduranceactivities.TheIncaarmieswouldmarchfordaysandevenweeksataltitudesabovetwelvethousandfeet,consumingabsolutelynoanimalprotein.Theironlysourceofnutritionandenergycamefromamixtureofquinoaandfatreferredtoaswarballs.WhentheSpanisharrivedinthe1500s,theyrecognizedthe

strengththatquinoabroughttotheIncas.Inordertocontroltheirculture,theSpanisharmiesdestroyedthequinoafieldsandmadeitillegalfortheIncastogrow,consumeorworshipthemagical

grain.Quinoawasreplacedwithcropssuchaspotatoes,wheatandbarley,andsoonafter,malnutritionandinfantmortalitywereontherise.Whatlittlequinoacultivationremainedwashiddenawayhighuponthemountainoushillsides,wheretheplantadaptedtotheharshenvironmentalextremesofpoorsoil,drought,intenseultravioletlightandseverefrost.Itssuperiornutritionalqualities,adaptationtoharshconditionsandabilitytosurviveforoverfivethousandyearshaveearnedquinoatherighttobecalledatruesuperfood.QuinoaisstillcultivatedandcommerciallygrowninPeruand

Bolivia,butitsrangehasstretchedtoincludeEcuador,Chile,Colombia,Argentinaand,morerecently,Colorado,Canada,AsiaandevenEurope.Quinoaspopularitytodaycomesnotonlyfromitsheartinessandabilitytogrowinmarginalconditions,butalsofromitssuperiornutritionalcomposition.

SuperfoodSuperNutritionToday,quinoaismostfrequentlyconsumedinitswholeform,butitsalsoavailableasflourandasflakes.Asacommercialingredient,quinoaisgainingpopularityandcanbeoccasionallyfoundinpasta,nutritionbars,bakedgoodsandcereals.Technically,quinoaisnotagrainatall.Itiscultivatedandused

similarlytoagrainbutisactuallythefruitofabroadleafplant.Itisinthesamefamilyasspinachandbeets(Chenopodiaceae)andisclassifiedasapseudocereal.Theseedsrangeincolorfromivorytomagenta,yellow,orange,red,green,brownandevenblack.Somequinoafieldsaregrownstrictlyforonecolorpreference,whileothersexhibitthefullrainbowofitsspectacularcolors.Theproteininquinoaisthesourceofitspower.Itcontainsallof

theessentialaminoacidsnecessarytosupporthumangrowthanddevelopment.AccordingtotheFoodandAgricultureOrganization

(FAO)oftheUnitedNations,thenutritionalqualityofquinoacomparestothatofdriedwholemilk.Extremelyrareforavegetableorplant,quinoasaminoacidcompositionisofhigherqualitythanwheat,barley,riceorsoybeansandiscomparabletocasein,theproteinfoundinmilk.Mostgrainsarelimitedintheaminoacidlysine,whilelegumes

arelimitedintheaminoacidscysteineandmethionine.Sincethesefoodsareconsideredtobeincomplete,itsnecessarytoeatavarietyofthemtoensureadequateprotein.Quinoa,however,isclassifiedasacompleteprotein.Additionally,quinoaisgluten-free,ishypoallergenicandcontainssubstantialamountsoftheaminoacidhistidine,whichisessentialforinfantsandyoungchildren.(QuinoahaslongbeenusedasaweaningfoodforbabiesintheAndeanregions.)Nottobeoverlookedisthevitaminandmineralcontentof

quinoa.ItisrichinvitaminsE,B2andB6,folicacid,biotin,

calcium,potassium,iron,copper,magnesium,manganeseandchloride.Quinoaishigherincalciumandironthanrice,corn,wheat,barleyoroats.Researchhasshowntheoilcomponentinquinoa,when

comparedtocorn,sesame,soybeanandcottonseed,haslowerlevelsofsaturatedfatandhigherlevelsofmono-andpolyunsaturatedfats.Itisfreeofcholesterolandtransfat.Thefattyacidcompositionofquinoaoilissimilartothatofcorn,withahighconcentrationoflinoleicandlinolenicacid.Additionally,quinoacontainshighlevelsofnaturalantioxidants,mainlytocopherols(vitaminE),recognizedtohavecancer-preventativeandanti-agingeffects.Antioxidantsalsohelppreventrancidity,whichleadstoanaturalextensionoftheproductsshelflife.Forallthesereasons,NASAisconsideringquinoaasacropfor

ControlledEcologicalLifeSupportSystem(CELSS).InitialstudiesbyNASAindicatethatitcouldbeanexcellentcropforCELSS

becauseofitshighconcentrationofprotein,easeofuse,versatilityinpreparationandpotentialforhighcropyields.Inthefuture,quinoamaybefeedingourastronautsontheirlongjourneytoMars.

Yourbreakfastroutinejustgotbetter.Kick-startyourmorningandenergizeyourentiredaywiththeendurancepowerofquinoa.Ifyouenjoyahotbreakfast,tryourRaisinPuddingBreakfastPorridge,anomeletorwaffles.BreakfastonthegoisalsoeasywiththeTropicalBeachSmoothieorStrawberryShake.ThePumpkinPancakes,oneofourbreakfastfavorites,alsomakeagreatcoldsnack!

AppleStrudelBreakfastCerealThetasteofsweet,layeredstrudelwithoutthepastry.Serves4.

cup(60mL)sliveredalmonds1cup(250mL)quinoa2cups(625mL)watercup(125mL)diceddriedappleslicescup(60mL)raisins1tsp(5mL)groundcinnamon1tsp(5mL)purevanillaextract

1Tbsp(15mL)brownsugar(optional)1cup(250mL)vanillayogurt

Placethealmondsinamediumsaucepanovermedium-highheat.Stirfrequentlyuntilthealmondsaretoastedandfragrant,about3to4minutes.Setthealmondsasideinasmallbowl.Combinethequinoa,water,apple,raisinsandcinnamoninthe

samesaucepan.Bringtoaboil,coverandreducetoasimmerfor17minutes.Stirinthevanillaandbrownsugar(ifusing).Toserve,dividebetweenbowls,topwithvanillayogurtandsprinklewithtoastedalmonds.

BlueberryFlaxHotCerealThiswholesome,hotbreakfastcerealhastheperfectcombinationofflavorandnutrients.Youcansubstituteold-fashionedrolledoatsforthequick-cookingoats;justaddthemtothemixtureaftersevenminutesofcookingtime.Thisrecipecaneasilybemadeindoubleortriplequantities.Serves1.

2/3cup(160mL)water3Tbsp(45mL)quinoa2Tbsp(30mL)quick-cookingrolledoats

12tsp(510mL)maplesyrup,honeyorbrownsugar1tsp(7.5mL)flax(groundorwholeseeds)2Tbsp(30mL)blueberries,fresh(orfrozenandthawed)

Milk,halfandhalfcreamorvanillayogurt(optional)

Placethewaterandquinoainasmallsaucepan,bringtoaboilandcover.Reducetoasimmerandcookfor10minutes.Stirintheoats,coverandcontinuetocookforanother5minutes,untiltheoatsaretender.Removefromtheheat.Stirinthemaplesyrupandflax.Foldintheblueberriesandtopwithmilk,creamorvanillayogurt(ifusing).Serveimmediately.

HotCranberryDateCerealShakeoffthechillofcoolermorningswiththisfillingandsatisfyinghotcereal.Serves46.

1cup(250mL)quinoa2cups(625mL)water2/3cup(160mL)driedcranberriescup(60mL)choppeddatesorprunes1tsp(6mL)groundflax1tsp(5mL)groundcinnamon

Pinchgroundnutmeg1tsp(5mL)purevanillaextract

Combinethequinoaandwaterinalargesaucepanandbringtoaboil.Addthecranberries,dates,flax,cinnamonandnutmeg.Coverandreducetoasimmer.Cookforabout17minutes,untilthequinoaistender.Removefromtheheatandstirinthevanilla.Servewithbrownsugarandmilk,ricemilkoryogurt,ifdesired.

MapleWalnutCerealWhosaysyoucanthaveitall?Withthehighestlevelofomega-3fatscomparedtoanyothernut,walnutsareanothersuperfoodthatmakethisclassiccombinationasmartstarttoyourday.Serves1.

2Tbsp(30mL)choppedwalnuts1/3cup(80mL)quinoa2/3cup(160mL)water1Tbsp(15mL)oatbran2tsp(10mL)maplesyrup

Milk,vanillayogurtorcream(optional)

Placethewalnutsinasmallsaucepanonmedium-highheat.Stirfrequentlyuntilthewalnutsaretoastedandfragrant(about3to4minutes).Removethepanfromtheheatandletthewalnutscoolslightly.Chopandsetaside.Combinethequinoa,waterandoatbraninamediumsaucepan.

Coverandbringtoaboil.Reducetoasimmerandcookfor12minutes.Turnofftheheatandleavethesaucepanontheburner,covered,foranadditional6minutes.Removefromtheheatandstirinthewalnutsandmaplesyrup.Transfertoabowlandtopwithmilk,yogurtorcream(ifusing).

RaisinPuddingBreakfastPorridgeAhealthierversionofthepopularricepudding,thisdishmakesyoufeellikeyoureeatingdessertforbreakfast!Youcanactuallyservethisasadessertbyincreasingthesweetnesstoyourtaste.Serves46.

2cups(625mL)2%milk1cup(250mL)quinoacup(60mL)raisins2Tbsp(30mL)maplesyruporhoney

tsp(1mL)groundcinnamon2largeeggstsp(2mL)purevanillaextract1Tbsp(15mL)butter

Combinethemilk,quinoa,raisins,maplesyrupandcinnamoninamediumsaucepan.Coverthesaucepanandbringtoaboil,thenreducetoasimmer

andcontinuecooking,stirringoccasionally,untilthequinoaistender,about5minutes.Beattheeggsandvanillainasmallbowl.Tempertheeggsby

whiskingin1tsp(5mL)ofthecookedquinoa.Repeat7times,whiskingbetweeneachaddition.Stirtheeggmixtureintothesaucepan.Continuetocookonlow

heatuntilthemixturethickens,about3to5minutes.Stirinthebutterandremovefromtheheat.Serveimmediately.

RaisinSpiceCerealWithraisins,cinnamonandbrownsugar,thisrecipeisahealthyspinonanoldfavorite.Serves1.

1Tbsp(15mL)slicedalmonds2/3cup(160mL)water3Tbsp(45mL)quinoa1Tbsp(15mL)raisinstsp(1mL)groundcinnamonPinchgroundnutmeg

2Tbsp(30mL)quick-cookingrolledoats2tsp(10mL)brownsugarormaplesyrupcup(60mL)milk,soymilk,halfandhalfcreamorvanillayogurt(optional)

Toastthealmondsinasmallsaucepanovermedium-highheat,stirringfrequentlyuntilfragrant,about3to4minutes.Removethealmondsandsetaside.Combinethewater,quinoa,raisins,cinnamonandnutmeginthe

samesmallsaucepanandbringthemixturetoaboil.Cover,reducetoasimmerandcookfor10minutes.Stirintheoats,replacethecoverandcookforanadditional6minutes.Addthealmondsandsugar.Topwithmilk,soymilk,creamorvanillayogurt(ifusing).Serveimmediately.

QuickPeaches-and-CreamBreakfastCerealInplaceofpeaches,useanyofyourfavoritefruitsforthisquickandeasymorningblastofnutrition.Adjusttheamountofhoneytoyourdesiredsweetness.Serves2.

cup(125mL)quinoaflakes1cup(250mL)milkorsoymilk2tsp(10mL)honeyormaplesyruptsp(2mL)groundcinnamontsp(2mL)purevanillaextract

cup(125mL)dicedfreshpeaches(orcanned)

Combinethequinoaflakes,milk,honeyandcinnamoninamediumsaucepan.Cookuncoveredovermediumheat,stirringfrequently.Thequinoaflakeswillcookinabout2minutes.Removefromtheheatandstirinthevanilla;addthepeaches.Serveimmediately.

SuperFiberCerealNotyouraveragefibercereal,thisdeliciousbreakfastispackedwithsomuchflavoryouwontevennoticeitsfulloffiber!Usingavarietyofquinoacolorswilladdtothisalreadyboldcereal.Serves1.

1Tbsp(15mL)slicedorchoppedalmondscup(60mL)quinoa,anycolorcup(125mL)water1Tbsp(15mL)oatbran

cup(125mL)freshraspberries(orfrozenandthawed)

2tsp(10mL)maplesyrupYogurtormilk(optional)

Toastthealmondsinasmallsaucepanonmediumheatuntilfragrant,about4minutes,stirringfrequently.Removethealmondsandsetaside.Combinethequinoa,waterandoatbraninthesamesaucepan

andbringtoaboil.Reducetheheat,coverandsimmerfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional6minutes.Stirintheraspberries,almondsandmaplesyrup.Servetoppedwithyogurtormilk(ifusing).

OvernightQuinoaCerealMakethisheartybreakfastthenightbeforeandwakeuptoanutritiousbowlofquinoaandoatsalongwithyourfavoritecombinationofdriedorfreshfruit.Sleeplate?Readytogo,itmakesahealthyandlightlunchormidmorningsnack.Serves2.

cup(125mL)large-flakerolledoatscup(60mL)quinoaflour1Tbsp(15mL)brownsugartsp(1mL)groundcinnamon

1cup(250mL)plainyogurttsp(1mL)purevanillaextractcup(60mL)choppedalmondscup(60mL)choppeddriedapricotscup(60mL)pumpkinseedscup(60mL)driedcranberries1banana(optional)

Inamediumbowl,combinetheoats,flour,sugarandcinnamon.Stirintheyogurtandvanilla,mixingthoroughly.Addthealmonds,apricots,pumpkinseedsandcranberriesandmixwell.Coverandplaceintherefrigeratorovernight.Spoonthecerealintoservingbowls.Slicethebananaontop(if

using).Servecold.Staysfreshrefrigeratedinasealedcontainerforupto2days.

PiaColadaQuinoaReminiscentofatropicalholiday,thisbreakfastcerealalsomakesanicelunchorafternoonsnack.Serveithotorcold.Serves46.

1cup(250mL)quinoaOne14oz(398mL)canlightcoconutmilkOne14oz(398mL)cancrushedpineapple1Tbsp(15mL)brownsugar1tsp(5mL)purevanillaextract

Inamediumsaucepan,bringthequinoaandcoconutmilktoaboil.

Cover,reducetheheattolowandcookfor10minutes.Turnofftheheatandleavethecoveredsaucepanontheburnerforanadditional6minutes.Drainthepineapple,reservingthejuice.Stircup(125mL)of

thejuiceintothesaucepan.Addthesugarandvanillaandmixwell.Stirthecrushedpineappleintothemixtureandserve.Storeintherefrigeratorinasealedcontainerforupto2days.

TheUltimateGranolaTheultimatecombinationoffruit,nutsandquinoamakesthisgranolabalancedandcomplete.Servewithmilk,soymilkoryogurt.Italsomakesagreatsnackforhikingorhavingatyourdeskattheofficeforthosemidafternoonmunchies.Makes7cups(1.75L).

2cups(625mL)large-flakerolledoatscup(185mL)wholealmondscup(125mL)pumpkinseeds

cup(125mL)sunflowerseeds,unsaltedcup(60mL)sesameseeds1/3cup(80mL)quinoa(uncooked)cup(60mL)flakedunsweetenedcoconutcup(60mL)walnutpieces1cup(250mL)maplesyrup1tsp(5mL)purevanillaextract2tsp(10mL)groundcinnamon1/3cup(80mL)driedcranberriescup(60mL)raisins

Measuretheoats,almonds,pumpkinseeds,sunflowerseeds,sesameseeds,quinoa,coconutandwalnutsintoalargebowl.Mixwell.Combinethemaplesyrupandvanillainaseparatesmallbowl.

Addthesyrupmixturetotheoatmixtureandstiruntilevenlydistributed.Sprinklethecinnamonevenlyontopofthemixture

andblendwell.Spreadthegranolaevenlyonalargebakingsheetandbakeat

225F(105C)for1hour.Removeandsetasidetocool.Tossinthecranberriesand

raisins.Storethegranolainasealedcontainerinyourpantryforupto4weeks.

WafflesThesemoist,nutty-tastingwafflescanbefrozenforinstantmeals.Ifyoudonthaveawaffleiron,youcanmakethemaspancakes.Servewithyourfavoritetoppings,suchasyogurt,maplesyrup,fruitsyrup,peanutbutter,slicedbananas,pineapple,berriesorotherfreshfruit,chilledcoconutmilk,chocolatesyruporcaramelsauce.Serves4.

2cups(560mL)quinoaflour4tsp(20mL)bakingpowder

1Tbsp(22.5mL)whiteorcanesugartsp(4mL)salt2largeeggs,beaten1cups(310mL)1%or2%milk1cup(250mL)watercup(125mL)vegetableoil1tsp(5mL)purevanillaextract

Combinethequinoaflour,bakingpowder,sugarandsaltinalargebowlandsetaside.Inamediumbowl,beattheeggs,milk,water,oilandvanilla.Addtheeggmixturetotheflourmixture,mixingwelltomakeathinbatter.Greaseorlightlysprayawaffleironwithcookingoiland

preheatit.Pourthebatterontothewaffleironaccordingtothemanufacturersinstructionsandclose.Removethewaffleswhenthelidliftsopeneasily,about5to6minutes.Waffleswillkeepintherefrigeratorforupto3daysandsealedinacontainerinthe

freezerforupto4weeks.Reheatinatoasterormicrowaveoven.

VariationThesewafflesmakeanunusualandgreat-tastingsandwich!OneoptionisshavedBlackForesthamandMontereyJackcheese,butthereareunlimitedsandwichpossibilities.

ChocolateQuinoaCrepeswithBananasAdecadentmorningdishfullofnutrition.Toppedwithbananas(andabitofchocolatesauceifyouwanttoindulge),theselightchocolatecrepesarenotassinfulastheyappear.Serves4.

1/3cup(80mL)quinoaflour2Tbsp(30mL)unsweetenedcocoapowder1Tbsp(15mL)whitesugar3largeeggs1Tbsp(15mL)saltedbutter,melted

1/3cup(80mL)1%or2%milk2/3cup(160mL)plainyogurt2Tbsp(30mL)brownsugartsp(2mL)purevanillaextract4bananas,slicedChocolatesauce(optional)

Combinethequinoaflour,cocoaandwhitesugarinamediumbowl,mixingwell.Whiskintheeggs,thenthemeltedbutter,mixinggently.Slowlyaddthemilkandwater,blendinguntilsmooth.Lightlygreaseorsprayasmallfryingpanwithcookingoilandplaceovermediumheat.Whenthepanishot,pourabout3Tbsp(45mL)ofthecrepebatterintothepan,spreadingevenlytocoat.Fryuntiltheedgesbegintoturngoldenbrownandflip,cookingabout30secondsperside.Setasideonaplate.Repeatuntilallthecrepesaredone(youwillhaveabout8crepes).Inaseparatebowl,combinetheyogurt,brownsugarandvanilla

tomakethefilling.Spreadabout3Tbsp(45mL)ofthefillingontoeachcrepe.Addsomeslicedbananas.Wrapthecrepegentlybyfoldingineachside.Garnishthetopofeachcrepewithadditionalslicedbananasanddrizzlewithchocolatesauce(ifusing).Serveimmediately.

PumpkinPancakesSweetpumpkinanddelicateautumnspicesmakethisrecipeenjoyableanydayoftheyearoraspecialtreatforanyoccasion.Makesabout17pancakes.

1cups(375mL)quinoaflourcup(60mL)packedbrownsugar2tsp(10mL)bakingpowder1tsp(5mL)bakingsoda1tsp(5mL)groundallspice

1tsp(5mL)groundcinnamontsp(2mL)groundgingertsp(2mL)salt1cups(435mL)buttermilkorsourmilk1cup(250mL)pumpkinpure2largeeggs2Tbsp(30mL)vegetableoilMaplesyrupcup(125mL)toastedpecansWhippedcream(optional)

Measuretheflour,sugar,bakingpowder,bakingsoda,allspice,cinnamon,gingerandsaltintoalargebowl.Mixwell.Whisktogetherthemilk,pumpkin,eggsandoilinamedium

bowl.Addtotheflourmixtureandstiruntiljustblended.Greasealargenonstickfryingpanorspraywithcookingoiland

placeonmediumheat.Whenhot,pour-cup(60mL)portionsof

batterintothepan.Pancakeswillbereadytoflipwhenyoubegintoobservebubblesandtheundersideisbrown.Flipandcookthepancakeforanother20to25seconds,untilthecenterspringsbackwhenpressed.Ifthepancakesbucklewhenslidingthespatulaunderthem,lightlyoilthepanagainforthenextpancakes.Servewithmaplesyrup,pecansandwhippedcream(ifusing).

NoteIfyoudonthavebuttermilkonhand,youcanusesourmilk.Makeitbyadding1Tbsp(15mL)vinegarorlemonjuiceto1cup(250mL)milk.

QuinoaPancakesAtraditionalbreakfastyoucantailortoyourliking.Experimentwithamixtureofquinoaflour,wholewheatflourandall-purposeflourtoadjustthisrecipetoyourtaste.Makes20.

22/3cups(660mL)quinoaflourcup(60mL)whiteorcanesugar2Tbsp(30mL)bakingpowder(gluten-free)1tsp(5mL)salt2cups(625mL)milkorsoymilk

2largeeggs2Tbsp(30mL)vegetableoiltsp(2mL)purevanillaextract

Combinetheflour,sugar,bakingpowderandsaltinalargebowl.Inaseparate,mediumbowl,whisktogetherthemilk,eggs,oil

andvanilla.Addtotheflourmixtureandwhisktogetheruntilsmooth.Lightlygreaseanonstickfryingpanorspraywithcookingoil

andplaceonmedium-highheat.Whenthepanishot,pourthebatterintothepaninabout4-inch(10cm)rounds.A-cup(60mL)measureworkswell.Whenseveralbubbleshaveformed,flipthepancakesandcookforabout30seconds,untilyoucangentlypressdowninthecenteranditspringsback.Ifthepancakesbucklewhenplacingthespatulaunderthem,thepanneedstobelightlyoiledagainforthenextpancakes.(Note:Pancakeswillbefluffieriftheyreonlyflippedonce.)

VariationTomakeBlueberryFlaxPancakes,addcup(60mL)ofgroundflaxwiththedryingredients.Reducetheheatslightlytoamediumsettingtoaccommodateaslightlylongercookingtime.Sprinklewithafewblueberriesimmediatelyafterpouringthebatterintothepan.

GoldenHashBrownsSuretobeahitatbreakfast,thesegoldenhashbrownsareenhancedwithnutritiousquinoa.Servethemwithketchuportoppedwithsalsa,sourcreamandmeltedcheddarcheese.Makes9.

2/3cup(160mL)water1/3cup(80mL)quinoa1cups(375mL)peeledandgratedrawpotato1largeegg

1tsp(5mL)salt1Tbsp(15mL)butter

Bringthewaterandquinoatoaboilinamediumsaucepan.Coverandreducetoasimmerfor10minutes.Turntheheatoffandleaveontheburner,covered,foranother6minutes.Fluffwithaforkandallowthequinoatocool.Mixthecookedquinoawiththepotato,eggandsalt.Preheatalargenonstickskilletovermediumheatandmelt1tsp

(5mL)ofthebutter.Workinginbatches,usea13-cup(80mL)measuretoscoopthepotatomixtureintothehotskillet.Useaspatulatoflattenthemixtureto-inch(1cm)thickness.Cookthepattiesfor5minutesoneachside,untilgoldenbrown.Cooktheremainingmixture,adding1tsp(5mL)ofbuttertothepanpriortoeachbatch.Garnishasdesiredandserveimmediately.

JalapeoCheddarPepperScrambleAquickkickofflavor,thisone-panscrambleisperfectfordayswhenyoujustneedsomethingdifferent,butdonthavemuchtime.Thisfastandtastyrecipeisgreatservedwithhotbutteredtoast.Serves2.

cup(125mL)watercup(60mL)quinoa1Tbsp(15mL)buttercup(125mL)dicedredbellpepper

4largeeggs1Tbsp(15mL)milk12tsp(510mL)mincedpickledjalapeopepperPinchsaltcup(60mL)shreddedcheddarcheesecup(60mL)thinlyslicedgreenonion

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Meltthebutterinalargenonstickfryingpanonmedium-high

heat.Sauttheredpepperforabout5to7minutes,untiltender.Whisktheeggs,cup(125mL)cookedquinoa,milk,jalapeo

andsaltinamediumbowl.Pourintothepanandcookfor3to4minutes,stirringfrequentlytoscrambletheeggs.Turntheheatoffandleaveonthewarmburner.Dividethemixtureinto2portions

inthepan.Sprinklewiththecheeseandgreenonionandallowtheresidualheattomeltthecheese.Serveimmediately.

LightandFluffyEggsQuinoalightensscrambledeggs,makingthemevenmorefluffy.Dressupthisdishwithclassiceggaccompaniments,suchasred,yelloworgreenpeppers,onions,cheese,ham,sausageormushrooms,tosatisfyyourmorninghunger.Serves1.

cup(60mL)water2Tbsp(30mL)quinoa2largeeggs1Tbsp(15mL)milk

Pinchsalt

Fantasticfillings(optional)Spanishonion,greenonion,mushrooms,greenpepper,redpepper,yellowpepper,ham,sausage,cheddarcheese

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Lightlygreasealargenonstickskilletorspraywithcookingoil

andplaceovermediumheat.Sautorfryanyvegetablesormeats(ifusing)thatyouwouldlikeonamedium-highsetting.Cracktheeggsintoamediumbowlandwhiskwiththemilk.

Whiskthequinoaintotheeggmixture.Pourtheeggmixtureintothehotskillet.Stiroccasionallyuntiltheeggsarescrambledand

cookedtoyourliking.Seasonwithsalttotaste.Sprinklewithcheeseifdesired.

Removefromthepanandserveimmediately.

QuinoaBreakfastBurritosUsemediumorhotsalsatogivethisdeliciousbreakfastalternativeanextrakick.Tomakeitgluten-free,usebrownricetortillas.Serves4.

2/3cup(160mL)water1/3cup(80mL)quinoa2tsp(10mL)buttercup(125mL)slicedwhitebuttonmushrooms3greenonions,sliced

4largeeggs1Tbsp(15mL)milkcup(60mL)preparedsalsaPinchsalt4softwholewheatflourtortillas(10or12inches/25or30cm)

cup(125mL)shreddedagedcheddarcheesecup(125mL)lightsourcream(optional)

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmerandcoverfor10minutes.Turntheheatoffandkeepthecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Preheattheovento225F(105C).Meltthebutterinalargenonstickfryingpanovermediumheat

andsautthemushroomsfor4minutes.Addtheslicedonionsandquinoa.Continuetosautfor2minutesmore,untiltheingredients

areevenlyheated.Inaseparatebowl,combinetheeggs,milk,salsaandsalt.Pour

theeggmixtureintothefryingpanandcook,stirringfrequently,untiltheeggsaresetandnolongerwet,about3to4minutes.Placethetortillasonabakingsheetandbakeonthecenterrack

oftheovenforabout4minutes.Placeatortillaoneachplateanddividetheeggmixtureevenlyamongthem.Topwiththecheddarcheeseandadollopofsourcream(ifusing).Fold1sideoftheburritooverthefilling,followedbythebottomandoppositeside.Serveimmediately.

RanchHouseOmeletThisprotein-packedomeletissofullofvegetablesyoucanenjoyitasabreakfast,lunchordinner.Serves1.

cup(60mL)water2Tbsp(30mL)quinoa1tsp(7.5mL)butter2asparagusspearscutinto2-inch(5cm)piecescup(60mL)dicedwhitebuttonmushrooms2Tbsp(30mL)thinlyslicedgreenonion2Tbsp(30mL)halvedcherrytomatoes

2largeeggs1Tbsp(15mL)milk2tsp(10mL)basilpestocup(60mL)cottagecheese(2%)

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Melt1tsp(5mL)ofthebutterinanonstickfryingpanon

mediumheat.Sauttheasparagusandmushroomsfor4minutes.Addthegreenonionandsautforanother3minutes,oruntiltheasparagusistender.Removethevegetablesfromthepan,mixinthetomatoesandsetaside.Heatthefryingpanovermediumheatandaddtheremaining

tsp(2mL)ofbutter(orgreaseorspraywithcookingoil).Whisktogethertheeggs,cup(60mL)cookedquinoa,milkandpesto.

Pourthemixtureintothesaucepanandcoverwithalidorfoil.Cookforabout1to2minutes,untilthetopoftheeggisfirm.Placethevegetablesonone-halfoftheomelet.Coverandcookfor30secondstoheatthevegetables.Transfertheomelettoaplateandspoonthecottagecheeseoverthevegetables.Foldtheomeletinhalfoverthefillingandserveimmediately.

StrawberryShakeRichinvitaminC,potassiumandantioxidants,thewholesomecombinationofstrawberriesandquinoaprovidesextranutritionforyourday.Ifyoudonthavevanillayogurtonhand,simplysubstituteplainornaturalyogurtmixedwithtsp(1mL)purevanillaextractand1tsp(5mL)honey.Serves1.

1Tbsp(15mL)quinoaflour2Tbsp(30mL)boilingwatercup(185mL)frozenstrawberries

cup(125mL)vanillayogurtcup(60mL)milkorsoymilk

Placethequinoaflourandboilingwaterinasmallbowl.Stiruntilapastehasformed.Placethequinoapaste,strawberries,yogurtandmilkinablender.Pureintoasmoothieandserveimmediately.

BlueberryVanillaSmoothieIfyouhaventgotvanillayogurtonhand,simplymixtsp(1mL)purevanillaextractand1tsp(5mL)honeywithcup(60mL)plainyogurt.Serves1.

1Tbsp(15mL)quinoaflour2Tbsp(30mL)boilingwatercup(60mL)milkorsoymilkcup(60mL)vanillayogurt1cup(250mL)frozenblueberries

Placethequinoaflourandboilingwaterinasmallbowl.Stiruntilapastehasformed.Placethequinoapaste,milk,yogurtandfrozenblueberriesinablenderandpure.Serveimmediately.

TropicalBeachSmoothieAperfectblendoftropicalflavors,thisrefreshingsmoothieissuretoboostanymood.Ifyouhaventgotvanillayogurtonhand,substituteplainornaturalyogurtmixedwithtsp(1mL)purevanillaextractand1tsp(5mL)honey.Bereadytomaketheseanytimebyfreezingyourfavoritechoppedfruitinindividualservings.Serves1.

1Tbsp(15mL)quinoaflour2Tbsp(30mL)boilingwater

2/3cup(160mL)choppedpineapplecup(60mL)frozenbananachunkscup(125mL)choppedmangocup(125mL)vanillayogurt1Tbsp(15mL)lightcoconutmilk(optional)

Placethequinoaflourandboilingwaterinasmallbowl.Stiruntilapastehasformed.Purethequinoapaste,pineapple,banana,mango,yogurtandcoconutmilk(ifusing)inablender.Serveimmediately.

TropicalFruitSaladFruitsaladcanbeeatenatbrunch,asabreakfasttogo,asanaccompanimenttoasandwichorasahealthyandsatisfyingdessertoption.Topeachbowloffruitsaladwithaspoonfulofvanillayogurttocompletethistastytreat.Serves68.

11/3cups(330mL)water2/3cup(160mL)whiteorgoldenquinoaOne14oz(398mL)canpineapplechunksortidbits,juicereserved

23kiwis,peeledandchopped1mango,dicedVanillayogurt

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional4minutes.Fluffwithaforkandsetasidetocool.Stirthecookedquinoaandpineapplejuiceinalargebowluntil

thequinoaiscompletelycoatedinjuice.Gentlyfoldinthepineapplechunks,kiwiandmango.Garnishwithyogurtandserveimmediately.Refrigerateinacoveredcontainerforupto3days,addingthe

yogurtjustbeforeserving.

BreakfastFruitandOatmealBarsKeepthesewholesomebreakfastbarshandyformorningswhenyoujustdonthavetimetositandeatbreakfast.Easytograbasyourunoutthedoor,thesebarsarepackedwithenergy,fiberandnutritionandtheytastegreat.Makes30largebars.

1/3cup(80mL)sliveredalmondscup(125mL)butter,softenedcup(125mL)packedbrownsugar2Tbsp(30mL)freshorangejuice

1Tbsp(15mL)gratedorangezest1tsp(5mL)purevanillaextract2largeeggscup(185mL)unsweetenedapplesaucecup(125mL)quinoaflourcup(125mL)wholewheatflour1tsp(5mL)bakingpowder1tsp(5mL)bakingsodatsp(1mL)salt2cups(625mL)large-flakerolledoats1cup(250mL)flakedunsweetenedcoconut1/3cup(80mL)diceddriedapricotscup(125mL)driedcranberries

Preheattheovento350F(180C).Spreadthealmondsevenlyonabakingsheetandtoastonthecenterovenrackforabout10to15minutes,untilfragrantandlightlytoasted.

Inalargebowl,creamthebutterandsugar.Addtheorangejuice,orangezest,vanillaandeggs.Blendwellandthenstirintheapplesauce.Inaseparate,mediumbowl,combinethequinoaandwhole

wheatflours,bakingpowder,bakingsodaandsalt.Addthismixturetotheapplesauceandmixwell.Stirinthealmonds,oats,coconut,apricotsandcranberries.Ensurethemixtureiswellblended,usingalargewoodenspoonoryourhands.Chillthemixtureinthefreezerfor30minutes.Withlightlygreasedhands,formthedoughinto1-2-inch(2.5

5cm)barsorballsandplaceonalargebakingsheet.Ifyouhaveanicecreamscoophandy,useittoscooproundsofdoughontothebakingsheet,pressingeachonedownwithaforktoflattenitslightly.Bakeonthecenterovenrackfor12to14minutes,untilthe

edgesareslightlygoldenbrown.Coolonthesheetfor5minutes

beforemovingtoaracktocoolcompletely.Storethemforupto2weeksinasealedcontainerintherefrigeratororfreezeforupto1month.

Cookingwithquinoadoesntmeanyouhavetosacrificeyourfavoriteeverydayfoods.Youmaybesurprisedathowdelicious,wholesomeandfuntomaketheserecipesare.Livelyappetizerssuchashummusandtabboulehareaperfectstarttoameal,andyoucanalsoimpressyourguestswithavarietyofsalads,meatballsandevenquesadillasallmadewithquinoatogivethemahealthyboost.

BlackBeanNachoDipAnappetizerthatsgreatforentertainingorforsimplesnacking.Makes2cups(500mL).

cup(125mL)watercup(60mL)quinoa1cup(250mL)cookedblackbeansOne8oz(250g)packagelightcreamcheese,softened2Tbsp(30mL)milk2Tbsp(30mL)freshlimejuice

3Tbsp(45mL)choppedfreshcilantrotsp(4mL)groundcoriandertsp(1mL)groundcuminSaltandgroundblackpeppertotastePinchcayennepepper(optional)

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Puretheblackbeans,creamcheese,milkandlimejuice

togetherinablenderorfoodprocessor.Blendincup(125mL)ofcookedquinoaandthecilantro,coriander,cumin,salt,blackpepperandcayennepepper(ifusing).Servewithcorntortillasortoastedpitatriangles.Storeleftovers

forupto3daysintherefrigerator.

QuinoaBeanDipServedwithtortillachips,thisdipisaperfectcompaniontotheSundayafternoonfootballgame.Quicktowhipupandhighinproteinandfiber,thisbeandiphasatastykickyoucanmakeashotasyoulike.Makes2cups(500mL).

cup(125mL)watercup(60mL)quinoaOne14oz(398mL)canpintobeans,drainedandrinsed

1/3cup(80mL)preparedsalsa,hotormediumtsp(1mL)preparedhotsauce2Tbsp(30mL)choppedfreshcilantrotsp(1mL)chilipowdertsp(1mL)groundcumintsp(1mL)paprikaPincheachgarlicpowder,onionpowder,groundblackpepperandcayennepepper

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetheheattoasimmer,coverandcookfor10minutes.Turnofftheheatandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setasidetocool.Inafoodprocessororblender,purethecup(125mL)cooked

quinoawiththeremainingingredientstoasmoothconsistency.Storeinasealedcontainerintherefrigeratorforupto24hours.

QuinoaGuacam-le!Thisguacamoleisthickandsmooth,butifyoupreferachunkierdip,lightlymashordicetheavocadoinstead.Avocadohasamyriadofhealthbenefits,butittastessogoodyoullforgetitishealthy.Makes2cups(500mL).

cup(60mL)water2Tbsp(30mL)quinoa1largeripeavocado1Tbsp(15mL)freshlimejuice

1Tbsp(15mL)choppedonion1tsp(5mL)choppedfreshcilantrotsp(2mL)mincedfreshgarlictsp(1mL)salt

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelid,fluffwithaforkandsetasidetocool.Purealltheingredientsinablenderorfoodprocessor.Place

thedipinaservingdishandaccompanywithnachosortoastedpitachips.Refrigerateforupto2days.Tomaintaincolor,storewithplasticwrapdirectlyonthesurfaceofthedip.

QuinoaHummusAnevenhealthierversionofthepopularappetizerdipservedwithpitabread,chipsorvegetables.Notjustforentertaining,itmakesatastyadditiontoyourlunchbox.Makes2cups(625mL).

cup(125mL)watercup(60mL)quinoaOne19oz(540mL)canchickpeas,drainedandrinsedcup(60mL)watercup(60mL)freshlemonjuice(about12lemons)

2Tbsp(30mL)tahini1tsp(5mL)mincedfreshgarlictsp(2mL)groundcumintsp(1mL)salttsp(1mL)cayennepepper(optional)1tsp(5mL)mincedfreshparsley(optional)

Bringthecup(125mL)waterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelid,fluffwithaforkandsetasidetocool.Combinethechickpeas,cup(125mL)cookedquinoa,cup

(60mL)water,lemonjuice,tahini,garlic,cumin,saltandcayennepepper(ifusing)inafoodprocessororblender.Pureuntilsmooth.Placeinaservingbowlandgarnishwithparsley(ifusing).Servewithvegetables,crackersorpitawedges.Refrigerate

leftoversforupto2days.

QuinoaTabboulehQuinoagivestraditionaltabboulehatwist.WrapthisrefreshingmixtureinromainelettuceleavesorserveitasasaladorNorthAmericanstyleasadipwithfreshpitaorpitachips.Serves6to8aslettucewrapsorupto16whenservedasadip.Makes5cups(1.25L).

1cup(250mL)watercup(125mL)quinoa2cups(500mL)seededanddicedripetomatoes

1cup(250mL)dicedcucumber1cup(250mL)finelychoppedfreshparsleycup(60mL)finelychoppedfreshmintcup(60mL)thinlyslicedgreenonion1/3cup(80mL)oliveoil1/3cup(80mL)freshlemonjuice(about12lemons)tsp(2mL)salttsp(2mL)mincedfreshgarlictsp(1mL)groundcinnamon

Bringthewaterandquinoatoaboilinamediumsaucepan.Cover,reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Fluffwithaforkandallowthequinoatocool.Mixthetomatoes,cucumber,parsley,mint,onionandquinoa

togetherinalargebowl.Combinetheoil,lemonjuice,salt,garlicandcinnamonina

smallbowl.Mixwellandaddtothetomatoandcucumbermixture.Forthebestflavor,letthesaladsitfor30minutesatroomtemperaturebeforeserving.Refrigerateleftoversforupto3days.

CheeseBallColorfulquinoamakesthisastunningandhealthyappetizer.Withonlyafewsimpleingredients,thissavorydishisveryquicktoprepare.Foranalternativetogreenolives,usecup(60mL)capersandcup(60mL)toastedwalnuts.Makes2cups(500mL).

cup(60mL)redorblackquinoacup(125mL)waterOne8oz(250g)packagelightcreamcheese,softened

2Tbsp(30mL)lightmayonnaise1tsp(7.5mL)freshlemonjuice1cups(375mL)shreddedreduced-fat,agedcheddarcheese

cup(60mL)gratedonioncup(125mL)choppedgreenolives

Placethequinoainasmallsaucepanovermedium-highheat.Stirringfrequently,lightlytoastthequinoauntilitisslightlyfragrant,about3to5minutes.Addthewatertothesaucepanandbringtoaboil.Cover,reducetoasimmerandcookfor10minutes.Removethesaucepanfromtheheatandremovethecover.Drainanyremainingliquidandallowtocool.Combinethecreamcheese,mayonnaise,lemonjuice,cheese,

onion,olivesandhalfofthecookedquinoainalargebowl.Blendthemixturewithyourhandsandformintoalargeball.Rollthecheeseballintheremainingquinoa.(Placethecheese

ballinthefreezerfor15to20minutesifyoufinditistoosofttorollinthequinoa.)Placethecheeseballonaservingplateandservewithcrackers.

Refrigerateleftoversforupto3days.

EasyCheesySauceMuchhealthierwithoutthethickenersofwheatflour,butterorfatusedinatraditionalroux,thissauceisgluten-free,fastandfoolproof.Thischeesesaucewillbecometheonlyoneyoueveruse!Makes3cups(750mL).

2cups(500mL)milk1/3cup(80mL)quinoaflourtsp(2mL)salttsp(2mL)Dijonmustard(ortsp/1mLmustard

powder)tsp(1mL)groundblackpepper1cups(375mL)shreddedagedcheddarcheese

Whisktogetherthemilk,flour,salt,mustardandpepperinamediumsaucepanovermediumheat.Whiskfrequentlyuntilthesaucethickensandcoversthebackofaspoon,about5to7minutes.Removefromtheheatandwhiskinthecheddarcheese.Useinallofyourfavoritecheesydishessuchaspastasand

casseroles,orservewithsteamedvegetables.

StuffedMushroomsThisversionofanoldfavoriteislowerinfatandpackedwithquinoagoodness.Thisrecipelooksgoodusingredorblackquinoa.Makes20.

3Tbsp(45mL)quinoa6Tbsp(90mL)water20whitebuttonmushroomscup(60mL)buttercup(60mL)mincedonion

cup(60mL)finelychoppedpistachios3Tbsp(45mL)finelychoppedfreshparsleytsp(1mL)driedoreganocup(60mL)freshlygratedParmesancheese

Preheattheovento400F(200C).Bringthequinoaandwatertoaboilinasmallsaucepan.Cover,

reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Fluffwithaforkandallowthequinoatocool.Gentlytwistthemushroomstemstoremovethem.Finelydice

thestems.Meltthebutterinasmallsaucepanandsautthestemsandoniononmedium-lowheatuntiltheonionisopaqueandtender,3to4minutes.Removefromtheheatandallowtocool.Stirthequinoa,pistachios,parsleyandoreganointothebutter,

mushroomandonionmixture.Usingateaspoon,scoopthefilling

intothemushroomcapsandplacethemonabakingsheet.Bakefor12minutes,untilthemushroomsaretender.SprinklewithParmesancheeseandservewarm.

SantaFeMeatballsNotyouraveragemeatball,thismodernversionisaninstanthitforanygathering.Greatforfingerfoodorservedonasandwich.Tokeepthisgluten-free,makesureyouusegluten-freebacon.Makes50.

cup(125mL)watercup(60mL)quinoa1lb(500g)leangroundbeeforturkey6slicesbacon,finelychoppedandcooked

cup(125mL)finelychoppedonioncup(60mL)finelychoppedfreshcilantro,Italianparsleyorcurlyparsley

2largeeggs1Tbsp(15mL)mincedfreshgarlic2tsp(10mL)mincedpickledjalapeos1tsp(5mL)groundcumintsp(2mL)salt1lime

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Preheattheovento400F(200C).Combinethegroundmeat,cup(125mL)cookedquinoa,

bacon,onion,cilantro,eggs,garlic,jalapeos,cuminandsaltina

mediumbowl.Blendwellandformthemixtureinto1-inch(2.5cm)meatballs.Placethemonalargenonstickbakingsheetoronelinedwithparchmentpaper.Bakeforabout7to8minutes,thenturnthemeatballsandcookforanother7to8minutes,untiltheyarenolongerpinkinside.Juicethelimeanddrizzleoverthemeatballs.Serveimmediately.

BlackBeanQuinoaQuesadillasThisversatiledishworkswellasaside,acompletemealorevenfingerfoodduringthefootballgame.Addgrilledchickenorbeefforanevenheartierdish.Usebrownricetortillastomakethisrecipegluten-free.Serves46.

cup(125mL)watercup(60mL)quinoacup(125mL)cookedblackbeanscup(60mL)finelydicedfreshtomatoes

cup(60mL)cornkernelscup(60mL)thinlyslicedgreenonion1Tbsp(15mL)mincedfreshcilantro8softwholewheattortillas(8inches/20cm)(orbrownricetortillas)

cup(185mL)shreddedagedcheddarcheese

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Setaside.Preheattheovento375F(190C).Combinethecup(125

mL)ofcookedquinoaandblackbeansinamediumbowl.Lightlymashthemixturewithapotatomashertobindittogether.Addthetomatoes,corn,greenonionandcilantroandmixthoroughly.Place4ofthetortillason1largeor2smallbakingsheets.

Spreadthemixtureevenlyoverthetortillas.Sprinkleevenlywiththecheeseandcoverwiththeremaining4tortillas.Placeonthemiddlerackoftheovenandbakefor12minutes,

untilthecheeseismeltedandthefillingisheatedthrough.Theedgesofthequesadillasshouldbelightlybrowned.Removefromtheovenandcutintotriangles.Servewithfresh

guacamole,salsaandsourcream.

CauliflowerandBroccoliBakewithToastedAlmonds

Cauliflowerandbroccoliarecloselyrelated,andbotharehighinfiberandrichinphytonutrientsandvitaminC.Thisdishisalsoloadedwithpotassium,calciumandvitaminA,justtonameafew.Allthisanddelicious,too!Serves46.

3cups(750mL)cauliflowerflorets3cups(750mL)broccoliflorets2cups(500mL)milk

cup(60mL)quinoaflour1tsp(5mL)preparedmustardtsp(2mL)mincedfreshgarlictsp(2mL)salttsp(1mL)groundblackpepperPinchgroundnutmeg1cup(250mL)shreddedagedcheddarcheese1cup(250mL)slicedrawalmonds

Ensureyoumovethetopovenracktoaccommodatea9-13-inch(3.5L)casseroledish,withasecondrackunderneathtotoastthealmonds.Preheattheovento350F(180C)andgreasea9-13-inch(3.5

L)casseroledishorspraywithcookingoil.Steamthecauliflowerandbroccolitogetherinalargesaucepan

untiljustbarelytender.Placetheminthebottomofthebakingdish.

Combinethemilk,quinoaflour,mustard,garlic,salt,pepperandnutmeginamediumsaucepanoverlowheat.Simmer,whiskingthemixtureuntiltheflouriswellblended.Addthecheeseasthemixturebeginstothicken.Continuecookingandwhiskinguntilthecheeseismeltedandthemixtureissmoothandcoatsthebackofaspoon.Pourthesauceoverthevegetables.Bakethecasseroleuncoveredintheovenfor20minutes,untilhotandbubbly.Afterthecasserolehasbakedfor13minutes,placethesliced

almondsonasmallbakingsheetonthebottomrackoftheoven,underthecasserole.Toastthealmondsfor7minutes,untilfragrantandlightlytoasted.Removeboththecasseroleandthetoastedalmondsfromtheoven,sprinklethealmondsgenerouslyontopofthecasseroleandserveimmediately.

MushroomandHerbQuinoaTheboldcolorandflavorofthisrecipemakeitagreatsideforapork,chickenorbeefdish.Ifyoucantfindcreminimushrooms,useanextracup(250mL)ofbuttonmushrooms.Serves46.

1Tbsp(15mL)butterorcookingoil1/3cup(80mL)slicedgreenoniontsp(2mL)mincedfreshgarliccup(185mL)redquinoa1cups(435mL)vegetablestock

1cup(250mL)quarteredwhitebuttonmushrooms1cup(250mL)quarteredbrowncreminimushroomsPinchgroundblackpepper2Tbsp(30mL)mincedfreshparsley2/3cup(160mL)freshlygratedParmesancheese

Heatthebutterinalargesaucepan,addthegreenonionandgarlicandcookonlowforabout5minutes,stirringfrequently.Addthequinoaandstirtocoatitwithbutter.Addthevegetablestockandbringtoaboil.Reducetheheatand

simmeruncoveredforabout20minutes,oruntilmostofthestockhasbeenabsorbed,stirringfrequently.Addthemushroomsandcookforanother15minutes,stirring

frequently,untiltheliquidhasbeencompletelyabsorbed.Addapinchofpepperandstirintheparsleyandgrated

Parmesancheese.Serveimmediately.

MushroomBroccoliQuisottoSimilartoatraditionalrisotto,thisquick-to-preparesidedishishealthybutdefinitelynotshortonflavor.Substituteasparagusforthebroccoliifyouprefer.Serves46.

2Tbsp(30mL)butter2cups(500mL)choppedbroccoli,cutinto2-inch(5cm)pieces2cups(500mL)choppedwhitebuttonmushroomscup(125mL)dicedwhiteonion

1Tbsp(15mL)mincedfreshgarlic1cup(250mL)quinoa2cups(500mL)vegetableorchickenstockPinchgroundnutmegcup(60mL)choppedfreshparsley1/3cup(80mL)freshlygratedParmesancheeseSaltandpeppertotaste

Meltthebutterinalargesaucepan.Sautthebroccoli,mushrooms,onionandgarlicuntiltender,about10minutes,stirringfrequently.Combinethequinoa,stockandnutmeginamediumsaucepan

andbringtoaboil.Reducetoasimmer,coverandcookuntilthequinoaiscompletelytender,about10minutes.Turnofftheheatandleavethecoveredsaucepanontheburnerfor6minutestoallowresidualheatinthepottocompletethecooking.Addthecookedquinoatothebroccoliandmushrooms.Gently

stirintheparsley,Parmesancheese,saltandpepper.Serve

immediately.

SavoryStuffingThishealthyversionofstuffingcanbeusedinplaceofallyourseasonalstuffingrecipesorasapoultrysidedish.Forthegluten-freeversion,ensureyouusegluten-freebacon.Serves46.

2Tbsp(30mL)butter1cup(250mL)dicedonion1cup(250mL)dicedcelery1cup(250mL)choppedwhitebuttonmushroomscup(185mL)quinoa

1cups(375mL)chickenbroth1bayleaf1tsp(5mL)poultryseasoningtsp(1mL)driedmarjoram1Tbsp(15mL)choppedfreshparsleycup(60mL)crumbledcookedbacon(optional)Saltandpeppertotaste

Meltthebutterinamediumsaucepanandsauttheonion,celeryandmushroomsforabout7minutesoruntiltender.Addthequinoa,broth,bayleaf,poultryseasoningandmarjoram.Cover,reducetoasimmerandcookfor10minutes.Turnofftheheatandleavethecoveredsaucepanontheburnerfor7moreminutes.Tossintheparsleyandbacon(ifusing).Seasonwithsaltandpepper.

AsianSproutSaladChockfullofvegetablesandsprouts,thissaladcanconvenientlybepreparedthenightbefore.Itwillkeepinasealedcontainerintherefrigeratorforuptofourdays,butwaituntilservingtimetoaddthenuts.Serves46.

cup(60mL)sliveredalmonds1cup(250mL)quinoasprouts1cup(250mL)thinlyslicedpurplecabbage,cutin1-inch-long(2.5cm)pieces

1cup(250mL)gratedcarrots1cup(250mL)dicedredbellpepper(about1pepper)1cup(250mL)halvedfreshstringlesssnappeascup(60mL)slicedgreenonion2Tbsp(30mL)sesameoil2Tbsp(30mL)ricevinegar2Tbsp(30mL)soysauce(orgluten-freetamari)2Tbsp(30mL)honey

Preheattheovento350F(180C).Spreadthealmondsevenlyonabakingsheetandbakeonthecenterovenrackfor5to7minutes,untilthealmondsarefragrantandlightlytoasted.Removefromtheovenandsetaside.Combinethesprouts,cabbage,carrots,redpepper,peasand

onioninalargebowl.Whisktogethertheoil,vinegar,soysauceandhoneyandset

themaside.

Tossthealmondsanddressingwiththevegetablesandserve.

CucumberMintSaladTheflavoroffreshmintinthiscrispsaladmakesitagreatpartnertoanysummermeal.Serves46.

1cups(375mL)watercup(185mL)quinoa1longEnglishcucumber,seededanddicedcup(125mL)finelychoppedredonioncup(60mL)choppedfreshparsleycup(60mL)choppedfreshmint

1tsp(5mL)mincedfreshgarlic3Tbsp(45mL)freshlemonjuicecup(60mL)oliveoil1Tbsp(15mL)applecidervinegartsp(1mL)saltPinchgroundblackpepper

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional4minutes.Removethelidandfluffwithafork.Setasidetocool.Combinethecookedquinoa,cucumber,onion,parsleyandmint

inamediumbowl.Whiskthegarlic,lemonjuice,oliveoil,vinegar,saltandpepper

inasmallbowl.Pourthevinegarmixtureoverthevegetablemixtureandtossuntilwellcombined.Serveimmediately.

BocconciniandOreganoSaladThedelicateflavorofthispopularItaliancheeseandthecrispvegetablesblendperfectlywiththeoreganovinaigrette.Serves46.

cup(185mL)quinoa1cups(375mL)water1cup(250mL)dicedzucchini1cup(250mL)halvedcherrytomatoescup(125mL)dicedredonion

cup(125mL)frozenbabygreenpeas,thawed1cup(250mL)dicedredbellpepper(about1pepper)cup(125mL)dicedyellowbellpepper3Tbsp(45mL)balsamicvinegar2Tbsp(30mL)extravirginoliveoil1Tbsp(15mL)Dijonmustard2Tbsp(30mL)finelychoppedfreshoregano(or2tsp/10mLdriedoregano)

1tsp(5mL)mincedfreshgarlicPinchsaltPinchgroundblackpepper1cup(250mL)halvedminibocconcinicheesepieces

Bringthequinoaandwatertoaboilinamediumsaucepan.Cover,reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Removethelidandfluffthecookedquinoawithafork.Setaside

tocompletelycool.Combinethezucchini,tomatoes,onion,peasandredandyellow

pepperinalargebowl.Whiskthevinegar,oliveoil,mustard,oregano,garlic,saltand

peppertogetherinasmallbowl.Pourthedressingoverthevegetablesandthoroughlymixalltheingredients.Addthequinoaandbocconciniandmixuntilevenlycombined.Serveimmediatelyorrefrigerateforupto3days.

FreshCucumberandToastedAlmondSaladwithDill

Toastedquinoaandalmondsnicelycomplementthiscrispsaladofcucumber,greenonionandfreshdill.Serves46.

cup(125mL)slicedrawalmonds1cup(250mL)quinoa2cups(500mL)vegetableorchickenstock3Tbsp(45mL)extravirginoliveoil3Tbsp(45mL)whitewinevinegarorwhiterice

vinegartsp(2mL)salt2cups(500mL)choppedEnglishcucumbercup(125mL)slicedgreenonioncup(60mL)choppedfreshdill

Preheattheovento350F(180C).Spreadthealmondsevenlyonabakingsheetandbakeonthecenterovenrackfor5to7minutes,untilthealmondsarefragrantandlightlytoasted.Removefromtheovenandsetaside.Placethequinoainalargesaucepanovermediumheat.Toast

thequinoafor3to5minutes,untilitisfragrantbutnotbrowned,shakingthesaucepanfromsidetosideoccasionallytoturnthequinoaandtoastitevenly.(Note:Ifyouuseasaucepanwithalargerbottomitwilltoastfaster.)Addthestocktothesaucepanandbringtoaboil.Reducethe

heattolowandcover.Simmerfor10minutes,thenturntheheat

offandleavethecoveredsaucepanontheburnerforanadditional4minutes.Removethelid,fluffthequinoawithaforkandtransfertoalargebowltocoolcompletely.Whisktogethertheoil,vinegarandsaltinasmallbowl.Addto

thecooledquinoaandmixthoroughly.Addthecucumber,greenonionanddill,tossingwell.Justbeforeserving,sprinklewiththetoastedalmonds.Bestifenjoyedimmediatelybutcanberefrigeratedinasealed

containerforupto3days.

DillPotatoSaladSproutedquinoamakesthispotatosaladafreshalternativetothetraditionalrecipe.Storedinasealedcontainerintherefrigerator,itwillstayfreshforuptothreedays.Ifyoupreferthecreamierversionanddontmindtheextracalories,usemayonnaiseinsteadofyogurt.Serves4.

4largepotatoes,peeledanddicedcup(125mL)high-fatplainyogurt(10%)1tsp(7.5mL)freshlemonjuice

2Tbsp(30mL)choppedfreshdill1greenonion,thinlyslicedcup(185mL)quinoasprouts

Boilthepotatoesfor10to12minutes,untiltender.Drainandsetthemasidetocool.Inamediumbowl,mixtogethertheyogurt,lemonjuice,dilland

greenonion.Gentlyfoldinthequinoasproutsandpotatoes.Mixwell.Chillforabout1hour.Garnishwithadditionalsprigsofdillandserve.

MandarinAlmondSaladAsgoodasanysaladyouwouldfindinadeli,thisisaperfectaccompanimenttoporkorchickenen-tres.Italsopackswellforlunches.Serves46.

1cups(435mL)watercup(125mL)brownlentilscup(125mL)quinoacup(60mL)canolaoil4tsp(20mL)applecidervinegar

1Tbsp(15mL)freshlimejuice3Tbsp(45mL)cannedmandarinorangejuicetsp(1mL)saltcup(125mL)sliveredalmondscup(125mL)driedcranberries3Tbsp(45mL)mincedfreshparsleyOne10oz(284mL)canmandarinorangesegments,drained(juicereserved)

Placethewaterinalargesaucepanoverhighheatandbringtoaboil.Rinsethelentilsincoldwaterandaddthemtotheboilingwater.Cover,lowertoasimmerandcookfor18minutes.Addthequinoatothelentilsandreturntoaboil,cover,then

reducethetemperaturetoasimmerandcookfor10minutes.Turnofftheheatandletthecoveredsaucepansitontheburner

for4minutes.Drainanyremainingwater.Removethelidandfluffwithafork.Setasidetocool.

Whisktogethertheoil,vinegar,limejuice,mandarinjuiceandsalttomakethedressing.Combinethedressingwiththelentilandquinoamixture.Stirinthealmonds,cranberriesandparsley.Addthemandarinorangesegmentsandtossgently.Serve.

Pomegranate,AlmondandFetaSaladGreatforentertaining,thiseye-catchingsaladhasanintenseflavorcombinationoffeta,toastedalmondsandpomegranate.Theadditionofspinachandquinoamakesforasuperwholesomedish.Thislooksfantasticwhenmadewithblackquinoa,butuseredorwhiteifyouprefer.Servesfourasasmallmealorsixasasidesalad.Serves46.

cup(125mL)watercup(60mL)blackquinoa

cup(125mL)slicedalmonds4cups(1L)babyspinachleavescup(185mL)crumbledlightfetacup(60mL)slicedredonion1pomegranate,seeded3Tbsp(45mL)redwinevinegar3Tbsp(45mL)oliveoil4tsp(20mL)honey1tsp(5mL)DijonmustardSaltandpeppertotaste

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional4minutes.Removethelidandfluffwithafork.Setasidetocool.Preheattheovento350F(180C).Spreadthealmondsona

bakingsheetandtoastintheovenforabout5to7minutes,until

theyarefragrantandlightlybrowned.Dividethespinachinto4largeor6smallservings.Sprinklethe

feta,onion,quinoa,pomegranateseedsandtoastedalmondsevenlyoverthesalads.Whiskthevinegar,oil,honeyandDijoninasmallbowl.Season

withsaltandpepper.Drizzlethedressingoverthesaladsandserve.

QuinoaBeanSaladThissaladissimilartoaregularbeansalad,withtheaddednutritionofcookedorsproutedquinoa.Serves46.

1cup(250mL)watercup(125mL)quinoaOne19oz(540mL)canchickpeas,drainedandrinsedOne14oz(398mL)cankidneybeans,drainedandrinsed

1cup(250mL)slicedgreenbellpepper

1cup(250mL)dicedcelerycup(185mL)choppedredonioncup(125mL)applecidervinegarcup(60mL)oliveoil2tsp(10mL)mincedfreshgarlic2tsp(10mL)driedoreganotsp(2mL)groundblackpepper

Bringthewaterandquinoatoaboilinamediumsaucepan.Cover,reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Fluffwithaforkandallowthequinoatocool.Combinethequinoa,chickpeas,kidneybeans,greenpepper,

celeryandonioninalargebowl.Inasmallbowlmixthevinegar,oil,garlic,oreganoandblack

pepperuntilwellblended.

Addthedressingtothesalad,mixwellandserveimmediately.

VariationReplacecookedquinoawith1cups(375mL)ofquinoasprouts.

QuinoaChickpeaSaladThissaladisaperfectcomplementtoalmostanymaincourse,especiallysummerbarbecues.Italsomakesagreatlunchtogo.Protein-richchickpeas,alsocalledgarbanzobeans,haveplentyoffiberandarethoughttolowercholesterolandhelpbalancebloodsugarlevels.Serves68.

2cups(500mL)vegetablestock1cup(250mL)quinoaOne19oz(540mL)canchickpeas,drainedandrinsed

1cup(250mL)dicedredbellpepper(about1pepper)1/3cup(80mL)driedcranberries1/3cup(80mL)choppedwalnuts3Tbsp(45mL)choppedfreshparsley

Bringthestockandquinoatoaboilinamediumsaucepanoverhighheat.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerfor4moreminutes.Fluffwithaforkandallowthequinoatocool.Transferthequinoatoalargebowlandmixinthechickpeas,red

pepper,cranberries,walnutsandparsley.Chillbeforeserving.Staysfreshinasealedcontainerintherefrigeratorforupto5days.

PimentoandChickpeaQuinoaThefusionoflemon,capersandpimentowillmakethisfillingsaladaregularfavorite.Serves46.

cup(125mL)quinoa1cup(250mL)waterTwo19oz(540mL)canschickpeas,drainedandrinsed

1/3cup(80mL)finelychoppedfreshparsleyOne2floz(57mL)jarslicedpimentos,drained

3Tbsp(45mL)capers,drained2Tbsp(30mL)slicedgreenonion2Tbsp(30mL)oliveoil2Tbsp(30mL)freshlemonjuice2tsp(10mL)Dijonmustardtsp(2mL)mincedfreshgarlicPinchcayennepepper

Bringthequinoaandwatertoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional4minutes.Removethelid,fluffwithaforkandallowthequinoatocool.Combinethechickpeas,parsley,pimentos,capers,greenonion

andquinoainalargebowlandsetaside.Inaseparatebowl,mixtheoil,lemonjuice,mustard,garlicand

cayenneuntilwellblended.Pourthedressingoverthechickpea

andquinoamixtureandstirwell.Forthebestflavor,letthesaladsitatroomtemperaturefor30minutespriortoserving.

SouthwestQuinoaSaladAclassicsouthwesternblendofblackbeans,cornandcilantro.Serves46.

2cups(500mL)water1cup(250mL)quinoa1/3cup(80mL)oliveoil1/3cup(80mL)freshlimejuice(about23limes)4tsp(20mL)applecidervinegar2tsp(12mL)groundcumin

1tsp(5mL)finelymincedjalapeo,FresnoorMirasolpepper(optional)

1cups(310mL)frozencornkernels,thawed1cup(250mL)dicedredbellpepper(about1pepper)One14oz(398mL)canblackbeans,drainedandrinsed

1/3cup(80mL)choppedfreshcilantrotsp(1mL)salt

Bringthewaterandquinoatoaboilinamediumsaucepan.Cover,reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Fluffwithaforkandallowthequinoatocool.Placethequinoainalargebowl.Whisktheoil,limejuice,apple

cidervinegar,cuminandjalapeo(ifusing)inasmallbowl.Stirthedressingintothequinoa.Tosswiththecorn,redpepper,blackbeans,cilantroandsalt.Serveimmediatelyorcoverandrefrigerate

inasealedcontainerforupto3days.

SunnySummerSaladPerfectforsummergatherings,thissaladcanbepreparedthenightbeforetotakealongtoafamilypicnic,abarbecueorthecottage.Serves46.

1cups(375mL)watercup(185mL)quinoa2cups(500mL)finelydicedzucchini1cup(250mL)finelydicedredbellpepper(about1pepper)

1cup(250mL)finelydicedyellowbellpepper1/3cup(80mL)sunflowerseeds,roastedandunsalted1/3cup(80mL)driedcurrants2Tbsp(30mL)mincedfreshparsley2Tbsp(30mL)mincedfreshcilantro1/3cup(80mL)freshlemonjuice(about12lemons)cup(60mL)oliveoil1tsp(5mL)mincedfreshgarlictsp(2mL)saltPincheachcayennepepper,groundcuminandgroundturmeric

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffbutkeepthecoveredsaucepanontheburnerforanadditional4minutes.Removethelid,fluffwithaforkandallowtocool.Placethezucchini,redandyellowpeppers,sunflowerseeds,

currants,parsleyandcilantroinalargebowl.Addthecooledquinoa.Whiskthelemonjuice,oil,garlic,salt,cayenne,cuminandturmericinasmallbowl.Pourthedressingoverthesaladingredientsandgentlytossuntilevenlydistributed.

SushiSaladThissaladhasalltheelementstopleaseanysushilover.Itmakesalightlunchorwouldbeagreatadditiontoadinnerpartymenu.Serves46.

1cups(375mL)watercup(185mL)quinoa1Tbsp(15mL)fishsauce1Tbsp(15mL)soysauce1Tbsp(15mL)whiteorcanesugar

tsp(2mL)redpepperflakestsp(1mL)cayennepeppertsp(2mL)mincedfreshgarlic1cups(375mL)imitationcrabmeat1cup(250mL)coredanddicedEnglishcucumber(unpeeled)

5greenonions,chopped1tsp(5mL)finelychoppedpickledginger1tsp(5mL)blacksesameseeds(optional)

Bringthewaterandquinoatoaboilinamediumsaucepan.Cover,reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Fluffwithaforkandallowthequinoatocool.Whiskthefishsauce,soysauce,sugar,pepperflakes,cayenne

andgarlicinalargebowl.Addthequinoaandtoss.Cutthecrabmeatinto1-inch(2.5cm)pieces.Addthecrabmeat,

cucumber,greenonionsandgingertothequinoaandgentlytoss.Garnishwithblacksesameseeds(ifusing).Serve.

TomatoQuinoaSaladAzestysaladwithatouchofheat.Serves46.

cup(125mL)quinoa1cup(250mL)watercup(60mL)freshlemonjuice(about12lemons)2Tbsp(30mL)tomatopaste2Tbsp(30mL)oliveoil1tsp(5mL)finelymincedpickledjalapeopeppertsp(1mL)chilipowder

tsp(1mL)salt2cups(500mL)dicedtomatocup(60mL)finelychoppedfreshparsleycup(60mL)finelychoppedfreshmint1/3cup(80mL)thinlyslicedgreenonion

Bringthequinoaandwatertoaboilinamediumsaucepan.Cover,reducetoasimmerandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanother4minutes.Fluffwithaforkandallowthequinoatocool.Inasmallbowlblendthelemonjuice,tomatopaste,oil,

jalapeo,chilipowderandsaltandmixwell.Inaseparatebowl,combinethequinoa,tomato,parsley,mintandonion.Addthedressingtothequinoamixturejustbeforeserving.

QuinoaSproutsSproutedquinoahasconcentratedamountsofvitaminsandminerals.Itisagreatadditiontosalads,sandwichesandsidesorcanjustbemunchedasasnackforthatextraboostoflivingenzymes!Thequantityofsproutsyougetwilldependonthedurationofthesproutingprocess.*Makes2cups(500mL).

2/3cup(160mL)quinoa2cups(500mL)distilledcoldwater

Placethequinoaandwaterina10-inch(25cm)roundorsquare

coveredcasseroledishorglassbowl.Ensurealltheseedsarecompletelyimmersedinwater,coverandsoakthemfor40minutesatroomtemperature.Drainthequinoaandrinsethoroughlywithwater.Returnthe

quinoatotheoriginaldishandreplacethecover,butleaveaslightopeningforair.Covercompletelywithakitchentowel.Letthesproutsrestfor8to10hours.Repeattherinse-and-restprocess1to2moretimesdependingonhowlongyoulikeyoursprouts.Theshorterthesprouts,thelongertheylastintherefrigerator.Besuretouselongersproutsquickly,preferablywithin24hours.

QuinoaSproutscanbeusedinthefollowingrecipes:AsianSproutSalad,DillPotatoSalad,QuinoaBeanSalad,ChickenSproutSaladWrap,TunaBasilSproutSandwich,SupremeTurkeySproutSandwich,CucumberGoudaSproutSandwichandEggSaladSandwich.FormorequantitiesseethequinoasproutssectionoftheIntroduction.

*Thequalityofsproutsmaydifferdependingonthebrandorageoftheseedsyouareusing.Makesuretheseedshavenotreachedtheexpirydateprintedonthepackage.Alsomakesuretofollowthesestepscloselyforbestresults.

GarlicToastedQuinoaUsethiscrunchy,savorytoppinginplaceofcroutonsonanyofyourfavoritesalads.Makescup(125mL).

1Tbsp(15mL)buttertsp(1mL)garlicsaltcup(125mL)quinoa

Preheattheovento350F(180C).Meltthebutterinasmallfryingpanonmediumheatandaddthegarlicsalt.Removefromtheheatandaddthequinoa,tossinglightlytocoatwithbutter.

Spreadthequinoaonalargebakingsheet.Bakefor10to12minutes,untilthequinoaistoastedandfragrant.Removefromtheovenandcool.Useimmediatelyorstoreinasealedcontainerintherefrigeratorfor6to8weeks.

Quinoadramaticallyimprovesthequalityandnutritionalimpactofeverydaysoupsandstews.Theseincrediblerecipesmayhaveyouforgettingitseveninthere.Warmyourhomewithcomforting,heartysoupsandstewsmadewithfreshingredientsinrecipessuchasCurriedCarrotSoupandBuffaloQuinoaPotageaswellastraditionalfavoriteslikeItalianWeddingSoup.

BlackBeanSoupThisspicyMexican-inspiredsoupisenlivenedwiththefreshflavorsoflimeandcilantro.Serves46.

1Tbsp(15mL)oliveoilcup(125mL)choppedonioncup(125mL)quinoa2cups(500mL)chickenorvegetablebrothTwo19oz(540mL)cansblackbeans,drainedandrinsed

1tsp(5mL)finelymincedfreshgarlic1tsp(5mL)chilipowdertsp(2mL)groundcumintsp(1mL)redpepperflakes2Tbsp(30mL)choppedfreshcilantro1Tbsp(15mL)freshlimejuicetsp(1mL)saltcup(125mL)tortillachipscup(125mL)shreddedagedcheddarcheesecup(125mL)plainyogurtorsourcream(optional)

Placetheoliveoilinalargesaucepanovermedium-highheat.Addtheonionandsautfor5to6minutes.Addthequinoaandtoastuntillightlyfragrant,about4minutes.Addthebroth,blackbeansandgarlictothesaucepanandbring

toaboil.Coverandreducetoasimmer.Cookuntilthequinoaistender,stirringfrequentlyforabout14minutes.

Addthechilipowder,cuminandredpepperflakes.Purethecookedmixturewithahandblenderorcoolslightlyandpurein2batchesinablenderorfoodprocessor.Returnthesouptothesaucepanoverlowheat.Stirinthecilantro,limejuiceandsalt.Ladleintowidebowlsandtopwithtortillachips,cheddarcheeseandplainyogurtorsourcream(ifusing).

BeefVegetableQuinoaSoupTheblendofherbsinthistraditionalbeefvegetablesouptakesthisrecipefromordinarytoextraordinary.Serves46.

1Tbsp(15mL)cookingoil1cup(250mL)dicedstewingbeefcup(125mL)dicedonioncup(125mL)dicedcarrotscup(125mL)dicedcelerycup(60mL)quinoa

4cups(1L)beefbroth1sprigfreshrosemary1sprigfreshthyme1bayleaf3sprigsfreshparsleycup(125mL)dicedredbellpeppercup(60mL)greenpeas(frozenorfresh)Saltandgroundblackpeppertotaste

Heattheoilinalargesaucepanonmedium-highheat.Placethebeefinthepanandbrownforabout5minutes.Addtheonion,carrotsandcelery.Cookuntiltheonionisopaque,about10minutes.Addthequinoaandbeefbroth.Makeabouquetgarni(bundleofherbs)byplacingtherosemary,

thyme,bayleafandparsleyinasmall4-inch(10cm)squarepieceofcheeseclothandtyingitwithacottonstring.(Youcanalsosimplytietheherbstogetherwithastring.)Immersethebundlein

thesoup.Simmerthesoupforabout17minutes,untilthequinoais

tender.Addtheredpepperandpeasinthelast8minutesofcooking.Removethefreshherbs,seasonwithsaltandpepperandserve.

BroccoliCheeseSoupThisrecipeissuretobeyournewestfamilyfavorite!Foracompletelydifferentflavor,trycup(185mL)ofbluecheeseinsteadofthecheddar.Serves46.

3cups(750mL)broccoliflorets1Tbsp(15mL)butter1cup(250mL)choppedonioncup(60mL)quinoa3cups(750mL)chickenorvegetablestock

1cups(375mL)halfandhalfcream(1012%)Saltandgroundblackpeppertotaste1cup(250mL)shreddedagedcheddarcheese

Separatethebroccoliintosmaller,bite-sizedpiecesandsetaside.Meltthebutterinalargesaucepanovermediumheat.Addtheonionandsautuntilsoftened,about8to10minutes.Addthebroccoli,quinoaandchickenstocktothesaucepan.Coverandreducetheheattolow.Simmerforabout18minutes,untilthequinoaistender.Purethecookedmixturewithahandblenderorcoolslightly

andpurein2batchesinablenderorfoodprocessor.Returnthesouptothesaucepanandaddthecream.Seasonwithsaltandpepper.Reheatthesouponlowheat,beingcarefulnottoboilit.Whenthesoupishot,stirinthecheeseuntiljustmeltedandserveimmediately.

ChilledAvocadoSoupThevitaminErichavocadoisastrokeandheartdiseasepreventative,containingmonounsaturatedfatthatmayloweryourcholesterol.Ithasalsobeensuggestedthatthisfruitpromotesnutrientabsorptioninthebodyandmayevenbeanti-aging.Thisfresh,chilledsouptastesgreatonscorchingsummerdayswhenyouwouldntevenconsidereatinghotsoup.Makeitlookincrediblebyusingredquinoa.Thisisfantasticpairedwithanylightsandwichorwrap.Serves4.

cup(125mL)watercup(60mL)quinoa3ripeavocados,peeledanddicedcup(185mL)dicedcucumber1tsp(5mL)dicedonion1tsp(5mL)mincedfreshgarlic2cups(500mL)vegetablestock1cup(250mL)water1/3cup(80mL)preparedsalsa,mediumorhot4slicescucumberPreparedhotsauceorredpeppersauce

Bringthewaterandquinoatoaboilinasmallsaucepan.Reducetoasimmer,coverandcookfor10minutes.Turntheheatoffandleavethecoveredsaucepanontheburnerforanadditional5minutes.Removethelidandfluffwithafork.Inafoodprocessororblender,puretheavocados,quinoa,

cucumber,onionandgarlic.Slowlyaddthevegetablestock,waterandsalsatothemixtureandcontinuetoblenduntilsmooth.Chillinasealedcontainerforatleast30minutesandupto24hours.Pourinto4chilledbowlsandgarnisheachservingwithathinsliceoffreshcucumberandadashofhotsauce.

CurriedCarrotSoupCarrotsdonthavetobeboring!Richinflavor,thiscost-effectivesoupwillhaveyousaying,Icantbelieveittastessogood.Serves46.

1cup(250mL)choppedonion2cups(500mL)peeledanddicedcarrots1cup(250mL)peeledanddicedpotatoes5cups(1.25L)vegetablebroth1Tbsp(15mL)currypowder

1tsp(5mL)mincedfreshgarliccup(125mL)quinoaflour1/3cup(80mL)coconutmilk(or1cup/250mL2%milk)

2Tbsp(30mL)choppedfreshcilantroSalttotaste

Inalargesaucepan,combinetheonion,carrots,potato,broth,currypowderandgarlic.Coverthesaucepanandbringtoaboil,thenreducetheheatandsimmerfor1hour.Blendinthequinoaflour.Removefromtheheatandcool

slightly.Purethecookedmixturewithahandblenderorin2batchesinablenderorfoodprocessor.Anylumpswilldisappearwiththisstep.Returnthemixturetothesaucepanandaddthecoconutmilk,cilantroandsalt.Gentlyreheatonamediumsettingforabout5minutesandserve.

DillBeetSoupThesweettasteofthisthick,vibrantandiron-richsoupmakesitadelightfulmealallonitsown.Servewithathickslabofcrustybread.Storeitinasealedcontainerintherefrigeratorforuptofourdays.Serves46.

1Tbsp(15mL)oliveoilcup(185mL)finelychoppedonioncup(185mL)quinoa3cups(750mL)vegetablebroth

1cup(250mL)water2largebeets,peeledandchopped1tsp(5mL)mincedfreshgarliccup(60mL)choppedfreshdillcup(60mL)freshlemonjuice(about12lemons)1tsp(5mL)saltPinchgroundblackpeppercup(60mL)sourcreamorlow-fatplainyogurt

Inalargesaucepan,heattheoliveoilovermedium-highheat.Addtheonionandsautforabout4minutes.Addthequinoaandtoastuntilfragrant,about2minutes.Addthebrothandwaterandbringtoaboil.Addthebeetsandcookfor5to7minutes.Addthegarlic.Reducetheheat,coverandsimmerforanadditional10to15minutes,untilthebeetsaretender.Removefromtheheat.Purethecookedmixturewithahandblenderorcoolslightly

andpurein2batchesinablenderorfoodprocessor.Returnthe

mixturetothesaucepanandstiroverlowheat.Addthedill,lemonjuice,saltandpepper.Garnisheachservingwithascoopofsourcreamoryogurt.

ItalianWeddingSoupAstapleofferedinmanyrestaurants.Thetermweddingreferstohowwelltheflavorsaremarried.Serves46.

Meatballslb(250g)extraleangroundturkeycup(60mL)thinlyslicedgreenonion3Tbsp(45mL)drybreadcrumbs2Tbsp(30mL)choppedfreshcilantro2Tbsp(30mL)freshlygratedParmesancheese1Tbsp(15mL)choppedfreshbasil(or1tsp/5mL

dried)

Soup6cups(1.5L)chickenstockcup(125mL)quinoa2cups(625mL)thinlyslicedfreshspina