QUINOA - A GRAIN THAT'S GROWING IN
POPULARITY
from the American Institute for Cancer
Research
Native Americans introduced us to corn and potatoes, two major staples of our food supply. However, a third important New World grain, quinoa (pronounced KEEN-wa) did not gain the same level of popularity. Available in U.S. markets since the 1980s, quinoa is becoming a more common sight in American kitchens and restaurants, often served as a nutritious alternative to rice or couscous.
Technically the fruit of an herb plant, quinoa seeds are threshed, winnowed and prepared like grain. Quinoa has the highest protein value of any grain, and is a substantial source of iron, calcium, B vitamins and fiber.
Quinoa is easy to cook and can be adapted to many recipes. Cooked quinoa fluffs like couscous and retains a slightly crunchy texture unless boiled for a long period. It has a delicate, nutty flavor and can be eaten like rice, used in soup or porridge, or ground and combined with wheat flour for bread. With its tender yet chewy texture, quinoa is perfect for pilafs, salads, stews and chili.
Spices, such as cumin and coriander, and fresh herbs like rosemary are complementary seasonings for this versatile grain. When used for breakfast or dessert, try combining it with fruit juice, fresh and dried fruit, maple syrup and sweet spices, such as cinnamon and cardamom.
Quinoa is sold packaged as a dried grain. It should be stored in an airtight container in a cool, dark place or in the refrigerator. It's best to rinse the grain well before cooking to remove any residue of the bitter outside coating that is largely removed in processing. To boost its flavor, toast quinoa until lightly golden in a dry saute pan before using it in recipes.
Make a quinoa pilaf by cooking the grain in chicken stock with sauteed shallots, peas, bay leaf and thyme. Or, prepare a quinoa bean salad by adding sauteed onion, carrot and red bell pepper to cooked quinoa and cooked black beans. Add some cider vinegar, fresh, chopped cilantro, chopped parsley, chili powder, salt and pepper. Mix well, refrigerate, then serve cool.
1 cup uncooked quinoa 2 cups water
2 tsp. olive oil
1 cup chopped onion
1 cup chopped red and/or green bell pepper
1 large clove garlic, minced
1 package (10 oz.) frozen mixed vegetables
¼ tsp. salt or to taste
1/8 tsp. ground black pepper
1 Tbs. chopped cilantro
Rinse quinoa well in a strainer under running water and drain. Place the quinoa and 2 cups water in a 2-quart saucepan; bring to a boil. Reduce heat and simmer, stirring occasionally, until quinoa is translucent (about 10 minutes). Let stand 10 minutes. Drain, if necessary.
Meanwhile, heat oil over medium heat in a large skillet. Add onion and peppers and cook, stirring often, until crisp tender (about 4 minutes). Add garlic and cook, stirring, for 30 seconds. Add mixed vegetables, salt and pepper; cook, stirring, until vegetables are tender-crisp, about 5 minutes. Add cilantro and cooked quinoa; heat through.
Each of the six servings contains 165 calories and 3 grams of fat.
FLAVORS OF THE WORLD: MOROCCO from the American Institute for Cancer Research
There's nothing more exotic than the foods of Morocco. North Africa's aromatic seasonings -- including saffron, ginger, and cinnamon -- blend with colorful, sun-drenched Mediterranean fruits, vegetables and grains to make one of the world's most adventurous cuisines. And a healthy cuisine it is as well, with an abundance of legumes, herbs, olive oil and fish.
The core ingredient of Moroccan cooking is couscous, a tiny pellet-like pasta made from semolina wheat and water. It is steamed and served in a variety of ways with lamb, chicken and vegetables. Boxes of instant couscous can be found in the pasta and rice section of most supermarkets. Try it cooked in vegetable broth with chopped dried apricots, dates and raisins, seasoned with saffron, cinnamon and sugar, and sprinkled with toasted slivered almonds.
The Moroccan pantry includes lots of olives, chickpeas, fava beans and nuts. Zucchini, eggplants, bell peppers, cucumbers, tomatoes, onions, garlic, lettuce, artichokes, okra, spinach, beans, leeks and fennel are all widely used in cooking. These traditional Mediterranean foods are made uniquely Moroccan with the addition of aromatic spices and seasonings such as cumin, cinnamon, cayenne pepper, anise, mint, cardamom, turmeric and saffron.
Fruits flourish in this region -- bananas, peaches, oranges, lemons, mangos, figs, watermelon, pomegranates, dates, grapes and apricots are plentiful. Many fruits are dried and used in sweet and savory dishes. Orange juice is used to flavor soups and sauces; lemon and lime juice is squeezed onto meat, fish and poultry before broiling.
Harissa is a distinctive, fiery paste used as an ingredient in many recipes and served at most Moroccan meals as a condiment. It can be found in Middle Eastern markets, or you can make it fresh by combining in a blender minced garlic clove, cayenne, ground cumin, dried chili peppers and olive oil. It's delicious used as a dip for chunks of warm bread.
Other Moroccan specialties include djej m'chermel, a classic chicken dish with preserved lemons and olives; m'choui, slow-roasted lamb seasoned with cumin, cayenne and salt; charmoula, a marinade of olive oil, lemon juice, coriander, saffron, garlic, paprika and cayenne (also a delicious sauce for baked fish); and harira, a hearty lemony lamb and lentil soup.
2 tsp. vegetable oil
1 medium onion, sliced
½ tsp. ground coriander
¼ tsp. turmeric
½ tsp. cinnamon
½ tsp. ground ginger
¼ tsp. ground cumin
2 medium tomatoes, chopped
1 medium sweet potato, peeled and cut into 1-inch chunks
¼ cup water
2 Tbs. lemon juice
1 8½-oz. can garbanzo beans, drained and rinsed
1 small zucchini, cut into 1-inch chunks
½ cup parsley, chopped
¼ cup raisins
Hot pepper sauce to taste
Heat oil in large non-stick pot or Dutch oven. Add onion and spices; cook 10 minutes or until onion is limp, stirring frequently. Add tomatoes, sweet potatoes, water and lemon juice. Bring to a boil, reduce heat, cover and simmer until vegetables are tender, about 30 minutes. Add garbanzo beans, zucchini, parsley and raisins. Cover and simmer 10 minutes, until zucchini is tender. Season with hot pepper sauce to taste.
Each of the 4 1-cup servings contains 218 calories and 4 grams of fat.
FLAVORS OF THE WORLD: INDIA
from theAmerican Institute for Cancer Research
You may have noticed that Indian cuisine is a hot trend in restaurant dining, but you might be surprised to learn how easy it is to introduce this healthful cooking to your own kitchen. Central to Indian menus are lots of vegetables, grains and legumes, foods the American Institute for Cancer Research recommends we eat for lower cancer risk. Meat is not a major focus of this wholesome cuisine, but does find its way into dishes like vegetable-laden kebobs. It is the enticing textures, flavors and aromas of Indian foods that make them so appealing.
Sample masala-grilled cod steaks, made by basting cod steaks with a mixture of sunflower oil, lemon juice, finely chopped garlic, crushed dried red chilies, chopped fresh cilantro, finely chopped fresh red chili and salt. Broil until cooked through and sprinkle with a mixture of chopped tomatoes and shredded ginger. Return to the broiler, and cook for one to two minutes more. Serve garnished with a salad of lettuce and spinach leaves, red onion rings, thinly sliced cucumber and finely grated carrots, sprinkled with lemon juice.
Raita accompanies most Indian meals, and there are many different versions of this cooling yogurt dish. Combine lowfat, plain yogurt with diced onion, tomato and fresh green chilies, chopped fresh cilantro, sugar and salt to taste. Garnish with a pinch of chili powder and ground coriander. Or, combine chopped mango in a food processor with diced fresh red chili, mint, sliced cucumber, honey, and chopped fresh cilantro leaves. Process until pulverized but not too smooth, then gently stir the mixture into plain lowfat yogurt and serve.
Rice is a staple of Indian cuisine. Make an aromatic rice with peas dish by bringing to a boil water with cardamom pods, black cumin seeds, a cinnamon stick, black peppercorns and a fresh bay leaf in it. When the water boils, lower the heat and add basmati rice and peas. Cover and cook until all the water is absorbed and the rice is cooked.
A common Indian dessert is a mouthwatering fruit salad featuring mangoes, papayas, guavas, seedless black and white grapes, melon, pineapple, bananas, apple figs and kiwi, topped with a little confectioners' sugar and a few roasted almonds. Or, try this recipe for rice pudding, one of the most popular Indian desserts.
½ cup cream of wheat cereal (quick cooking)
pinch of salt
3 cups cold water
2 to 3 cups lowfat milk
6 tbsp. sugar
1 tsp. ground cardamom
1 tbsp. rose water (optional)
¼ cup ground unsalted pistachio nuts (optional)
Using a wire whisk, mix the cream of wheat and salt with the cold water in a large saucepan. Bring to a full boil, stirring often. Reduce heat to low. Simmer, stirring frequently, for 4 minutes.
Transfer to a medium-large bowl and refrigerate until ready to serve. At that time, add the milk gradually, using a wire whisk to break up any lumps. Add the sugar and the cardamom, stirring well. Add the rose water and garnish with pistachios, if desired.
Each of the 4 servings contains 190 calories and 2 grams of fat.
Copyright © 2001 Ann Hall Every
