G-F Blueberry Quinoa Muffins

I don't have a gluten intolerance, but I like to eat gluten-free as much as possible.  I feel better and more energized when I leave out bread.  I still eat plenty of whole grains, don't get me wrong!  I love brown rice, oats, millet and quinoa.  Actually, quinoa is not a grain, it's a seed related to the spinach plant.  It has a nutty, ricey flavor.  I love these muffin because they are gluten-free and packed with protein.  And you know me, I love blueberries and think they should be eaten every day for their many benefits.   These muffins are sweetened with pure maple syrup, a favorite of mine.   No white flour or white sugar, yay!

Perfect protein, fiber snack!

Ingredients:
1 cup corn meal
1 cup of rice flour (or other g-f baking flour)
1 1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1 cup of cooked quinoa (Hint: make sure to rinse the quinoa thoroughly before cooking and use water, not veggie or chicken stalk)
1/2 cup organic pure maple syrup
1/2 cup of rice or soy milk
1/2 cup of natural organic apple sauce
1 Tbl. of lemon juice
1/4 cup canola or safflower oil
1 cup of blueberries, fresh or frozen

Directions:
Preheat oven to 375 degrees.  Use paper baking cups or grease muffin pan (makes 1 dozen).
In one bowl, mix together dry ingredients.  In a separate bowl mix the wet ingredients, plus the cooked quinoa.   Add wet mixture to dry mixture until just combined. Gently fold in blueberries.  Bake 20 minutes.
Yummers!

Black Bean Avocado Quinoa Salad

Since I am relatively new at preparing vegetarian and vegan dishes, I get some of my recipes from other vegan blogs and websites.  I love finding new foods to try and sharing them here.  I can't tell you how yummy quinoa is.  It's not just for vegetarians or vegans!  My feeling is, if you like rice, then you will like quinoa.  Don't be afraid to try it.  There are several recipe ideas on my blog for preparing quinoa.  It is very versatile.  Why should  you eat quinoa, you ask?   Click here for more information on health benefits. 

Chili and lime give this a nice Mexican flare!

This recipe adapted from mightyvegan.com.

Ingredients:
2 cups prepared quinoa (1 cup of rinsed quinoa, 2 cups of water or veggie stock. Boil until liquid is absorbed)
2 avocados, diced
2 Roma tomatoes, diced
1 can of organic black beans, drained and rinsed
juice from one lime
1 T olive oil
1 T chili powder
1 tsp. garlic powder
1/2 tsp. salt
dash of pepper
dash of Cayenne
(add onions, red bell peppers, or jalapenos to make it your own!)

Directions:
Mix everything together in a large bowl and let chill for an hour before serving so flavors can combine. Chow down!

This recipe shared on Amee's Savory Dish

Apple Cinnamon Quinoa Salad

Cold salads are in order for the summer.  I'm always looking for new ways to prepare Quinoa.  This is a sweet version that will knock you out, baby!  I used sweet apples and dried cranberries, as well as celery and walnuts for crunch.   Celery does not provide much nutritional value, but it adds the perfect amount of crisp with the apples and chewy craisins.  To read more about Quinoa, look here.

**I garnished with Chia seeds.  Nutty-tasting, whole-grain Chia seeds are loaded with omega-3 fatty acids, and they have among the highest antioxidant activity of any whole food -- even more than fresh blueberries.  They are an excellent source of dietary fiber and help keep blood pressure and blood sugar under control.   Unlike flax seeds (which you should grind to get full nutrition), Chia seeds can be left whole.

Click to enlarge

Ingredients:

1 cup of water
1 cup of apple juice (a good brand with no HFCS, please)
1 cup of quinoa, *rinse well
1/2 tsp. cinnamon
1/2 cup coarsely chopped walnuts
1/2 cup dried cranberries
1/2 cup chopped celery, about two stalks
1 apple, coarsely chopped
Pinch of sea salt
Chia seeds for garnish (optional)

In a pot, boil rinsed quinoa, water, apple juice, cinnamon and salt for 15 minutes, or until liquid is absorbed.  Cool in fridge for 1 hour.   Take out of fridge and fluff with a fork.  Add apples, walnuts, cranberries and celery.  Mix and eat!  Good alone or on a bed of lettuce.

*Why should you rinse quinoa? Quinoa produces a natural coating called saponin. This protective coating makes the seeds taste bad and may cause indigestion.  Fortunately, you can easily rinse the saponin off your quinoa before cooking.

This recipe is shared on Amee's Savory Dish Fit & Fabulous Fridays:

Quinoa with Basil and Pine Nuts

Quinoa is whole grain that has super powers!   It is a "complete" protein because it contains all 9 essential amino acids (and it's gluten-free).  I love looking up new ways to prepare Quinoa (pronounced keen-wah).  It has a fluffy, slightly crunchy texture, and somewhat nutty flavor when cooked.  This recipe is from one of my favorite cook books The Kind Diet, and I am so happy to share it with you.  It is simple to prepare, very clean and fresh tasting, and extremely healthful.   If you've never tried Quinoa, this is a great "starter" recipe. Skip the white rice tonight and try something new!

*More about Quinoa is provided in this previous post.

Serves 2-4:

1 cup quinoa
Pinch of fine sea salt
1/2 cup pine nuts or cashews
1 Tablespoon olive oil
1 generous handful fresh basil leaves, rinsed and chopped

Place the quinoa in a strainer and rinse well.  Combine the quinoa with 2 cups of water and the salt in a saucepan and bring to a boil.  Reduce the heat, cover and simmer for 20 minutes.

While the quinoa cooks, heat the pine nuts in a a small dry skillet over medium heat.  Toast until the nuts are just starting to turn golden, about 6 to 7 minutes, shaking the pan to prevent burning.  Transfer to a serving bowl to cool.

Add the quinoa to the serving bowl with the pine nuts and fluff with a fork.  Add the olive oil and basil, stir to combine, and serve.

Italian Quinoa

Pronounced "Keen-Wah."  I only found out what it is a couple of years ago.  I can't believe I wasn't eating it my whole life.  Here's the deal:  Quinoa is not technically a grain, but it can substitute for any grain in cooking.  It's actually the seed of a leafy plant, related to spinach.  Quinoa is very popular among vegetarians because of it's full protein content.  It provides all 9 essential amino acids, has iron, potassium, vitamins and minerals.  It's a good source of fiber and easily digested.   Quinoa is gluten-free and cholesterol-free.  It is so versatile because you can stir in anything you want, veggies, mushrooms, herbs, garlic, beans, broccoli, artichokes, olives, peas even fruit!  For extra flavor, use vegetable broth instead of water when cooking.  It makes an excellent side dish instead of that same old Rice-a-Roni.  Eat hot or cold or for breakfast.  Wow, I can't say enough about this stuff! Seriously try it; so delish.  (I don't eat food that tastes bad!) Read more for recipe:

Let's Live Longer!

What is this I hear about cutting out carbs to lose weight?!?   In this month's Health magazine, there is an article on page 14 about the secret to living longer.  What’s the secret they say?  Eat more fiber!  "People who load up on it seem to have a lower risk of dying early from any cause."  Fiber includes wholes grains, fruits and veggies.  But extra servings of whole grains has the biggest affect on longevity.  Here's what whole grains can do for you today: 

*protect you from heart disease and lower your cholesterol level

*ward off certain cancers

*reduce your risk of diabetes

*promote digestive health

*keep weight off (you heard me!)

I’m sorry, aren’t all carbohydrates fattening?  Don’t they raise blood sugar and insulin levels and make our bodies store fat? Well, that depends on what type of carbohydrate we are talking about. Both whole grains and refined grains are high in carbohydrates, but their effects on the blood sugar differ.  Refined grains (white flour, white rice) quickly raise blood sugar, leaving us feeling drained and hungry; while the fiber in whole grains helps slow down this rise, leaving us feeling full so we are less likely to pig out.

What kind of whole grains will help you live longer?  I’m so glad you asked:

*cracked wheat (including kamut and spelt, cousins of wheat)
*brown rice

*corn (including whole cornmeal and popcorn)

*steel-cut and rolled oats

*whole rye

*barley

*millet
*amaranth

*quinoa (technically not a grain, but has the same composition and gluten-free)

C'mon peeps, get with the program.   It's the insides of our bodies we need to worry about because we can't see those parts. **Make sure you are eating tons-o-fiber, and extra whole grains.