In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, animal rights, public health, rising food prices, food safety and the immense contribution of meat/livestock production to climate change/resource depletion
In this important talk Mark Bittman draws the connection between climate change and meat production
Mark Bittman: Climate change is a holocaust of a different kind
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the many advantages of reducing meat consumption we also do some cooking, share recipes and listen to great Beatle/McCartney music!
Quinoa ia an ancient grain grown primarily for it's seeds. It originated in South America where it was considered sacred by the Incas. In contemporary times, this crop has become highly appreciated for its nutritional value, as its protein content is very high (12%–18%). Unlike wheat or rice (which are low in lysine), and like oats, quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source among plant foods. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights. Quinoa is perfect for a meatless diet and considered one of the healthiest foods on Earth.
Quinoa comes in three colors: white, red and black and can be used to take the place of rice or pasta in many recipes.
MOROCCAN ROASTED CARROT and CHICKPEA QUINOA
4 large carrots (peeled and slices 1/4 inch thick)
1 tablespoon olive oil
1 tablespoon moroccan seasoning*see recipe below
1/2 cup red quinoa
1/2 cup white quinoa (or use all red or all white)
2 cups water (or vegetable broth)
2 teaspoons moroccan seasoning
1 cup chickpeas (drained and rinsed)
1/4 cup red onion (diced)
1/4 cup raisins
1/4 cup pine nuts (toasted)
1 handful parsley (chopped)
2 tablespoons olive oil
1 lemon (zest and juice)
1 teaspoon Moroccan seasoning
salt and pepper
1. Toss the carrots in the olive oil along with the spices.
2. Arrange the carrots in a single layer on a baking sheet.
3. Roast in a preheated 400F oven until tender, about 20-30 minutes, turning them once in the middle.
4. Simmer the quinoa in the water along with the spices until the water is absorbed, about 20 minutes.
5. Mix the carrots, quinoa, chickpeas, onion, raisins, pine nuts and parsley in a bowl.
6. Mix the olive oil, lemon juice and zest, Moroccan spice blend, salt and pepper in a small bowl and then toss the salad in it.
MOROCCAN SPICE BLEND
1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves
Whisk together all ingredients in a small bowl until combined well.
GARDEN QUINOA CAKES with CREAMY YOGURT DRESSING
This is the recipe for the delicious quinoa cakes at Whole Foods..now you can have these at home!
1 cup quinoa, rinsed and drained
2 cups water
1 1/2 tablespoons finely chopped red onion
1/2 teaspoon finely chopped garlic
2/3 cup grated carrots
2/3 cup seeded and grated yellow squash
1/2 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
Zest of 1 large lemon
1/4 cup all-purpose flour
1 teaspoon baking powder
1 egg (organic, free range or home grown)
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1 1/2 tablespoons chopped fresh dill
1 1/2 cups plain nonfat yogurt
2 teaspoons lemon juice
Bring quinoa and water to a boil in a medium pot. Reduce heat to medium low, cover and simmer until liquid is absorbed, 20 to 30 minutes. Set aside off of the heat for 5 minutes, then fluff with a fork and set aside to let cool.
Preheat oven to 400°F. In a large bowl, combine cooked quinoa with onion, garlic, carrots, squash, spinach, zest, flour, baking powder, egg, salt and pepper. Form mixture into eight (4- to 5-inch) patties and arrange on an oiled baking sheet. Bake, flipping halfway through, until lightly browned and just crisp, about 25 minutes.
Stir together dill, yogurt and lemon juice in small bowl, then spoon over warm quinoa cakes.
WARM BEETROOT and QUINOA TABOULEH
2/3 cup quinoa (red or white)
2 tbsp olive oil
2 large red onions, finely chopped
2 tbsp balsamic vinegar
2 tbsp freshly-squeezed lemon juice
2 small raw beetroots, peeled and grated (about 200g)
handful flat-leaf parsley coarsely chopped
salt and freshly ground black pepper to taste
1. Rinse quinoa, place in a saucepan with 1 1/3 cups of water and bring to the boil. Cover and simmer for 15 minutes until cooked. Remove from heat and leave to stand for 5 minutes.
2. Heat olive oil in a saucepan, add onions & stir to cover them with oil. Cook covered over low heat for about 10 minutes until tender.
3. Stir balsamic vinegar into onion and simmer briefly, then remove from heat and add quinoa and remaining ingredients.
QUINOA PUTTANESCA-The Quinoa of Whores
Serves 4
2 to 3 cups cooked quinoa
Mix one cup dry quinoa with 2 cups water or vegetable stock, bring to a boil then lower heat and cook uncovered for about 15 minutes, stirring occasionally, until grain is tender and water has been absorbed.
For the sauce:
5 garlic cloves, forced through a garlic press (or less to taste)
2 teaspoons anchovy paste (optional)
1/2 teaspoon hot red-pepper flakes or more to taste
1/3 cup extra-virgin olive oil
1 (28-ounce) can tomato puree or small dice tomato (use Italian if possible)
1/2 cup pitted Italian oil cured olives or mix with Italian green olives (may use kalamata olives)
2 tablespoons drained capers
Pinch of sugar (optional)
3/4 cup coarsely chopped basil
Cook garlic, anchovy paste(if using), red-pepper flakes, 1 tsp salt, and 1/2 tsp pepper in oil in a 12-inch heavy skillet over medium-high heat, stirring occasionally, until fragrant and pale golden, about 2 minutes.
Add tomato purée to garlic oil along with olives and capers and simmer, stirring occasionally, until pasta is ready. Stir in sugar if desired.
Serve over quinoa and sprinkle with basil.
QUINOA MUFFINS
These are fantastic to keep on hand for a to-go breakfast or an energizing take along snack for hiking or kayaking etc.
Makes 12..this is a Martha Stewart method
1 cup quinoa, rinsed
1/4 cup vegetable oil, such as safflower, plus more for pan
2 cups all-purpose flour, plus more for pan
3/4 cup packed dark-brown sugar
1 1/2 teaspoons baking powder
1 teaspoon salt
1/2 cup raisins (or any dried fruit)
3/4 cup whole milk or use soy milk
1 large egg (organic free range or home grown)
1 teaspoon pure vanilla extract
1. Preheat oven to 350 degrees. In a medium saucepan, bring quinoa and 1 cup water to a boil. Reduce to a simmer; cover, and cook until water has been absorbed and quinoa is tender, 11 to 13 minutes.
2. Meanwhile, brush a standard 12-cup muffin pan with oil; dust with flour, tapping out excess. In a medium bowl, whisk together flour, sugar, baking powder, salt, raisins, and 2 cups cooked quinoa; reserve any leftover quinoa for another use.
3. In a small bowl, whisk together oil, milk, egg, and vanilla. Add milk mixture to flour mixture, and stir just until combined; divide batter among prepared muffin cups.
4. Bake until toothpick inserted into the center of a muffin comes out clean, 25 to 30 minutes. Cool muffins in pan, 5 minutes; transfer to a wire rack to cool completely. Store in an airtight container up to 5 days.
QUINOA BREAKFAST
Use your favorite fruit over quinoa prepared as above with water...may add yogurt if you like
"Mind Games" John Lennon "love is the answer and you know that for sure"
"I Feel Fine" The Beatles at Shea Stadium 1965
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!
Join blue jersey mom for Meatless Advocates tomorrow Tuesday 3/1 @ 8:30p eastern