Quinoa Fennel Pilaf Food

QUINOA PILAF

Steps:

• Heat oil in a saucepan over medium-high heat. Cook onion in oil for 5 minutes, or until translucent. Add carrot, and cook 3 minutes more. Stir in quinoa and vegetable broth, and bring to a boil. Reduce to a simmer, cover, and cook 15 to 20 minutes, or until quinoa is tender and fluffy.
• In a bowl, toss quinoa together with walnuts and parsley. Serve hot or at room temperature.

QUINOA PILAF

Steps:

• Cook's Note: To toast the almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degrees F oven until lightly toasted, 6 to 8 minutes. Cool completely before using.
• Heat 2 tablespoons of the oil in a large saucepan or a high-sided skillet over medium-high heat. Add the shallots and cook until soft, about 2 minutes. Add the bell pepper, salt and pepper. Cook until the vegetables are tender, 5 minutes. Make a space in the center of the vegetables and add the remaining 1 tablespoon of oil. Add the quinoa and cook, stirring constantly, until coated with oil, about 2 minutes. Add the wine and cook until all of the liquid has evaporated, about 2 minutes. Add the broth and bring to a boil. Cover the pan and simmer until all of the broth has been absorbed and the quinoa is tender, about 15 minutes. Keep covered and let sit for 10 minutes. Add the arugula, almonds, mint, cucumber and lemon zest and toss well. Season with salt and pepper.

QUINOA-FENNEL PILAF

Steps:

• Rinse quinoa in a bowl in at least 5 changes of water, rubbing grains and letting them settle before pouring off water, until water runs clear. Drain in a fine sieve.
• Cook onion, celery, carrot, and fennel in butter in a 3-quart heavy saucepan over moderate heat, stirring occasionally, until onion is softened, 5 to 6 minutes. Add quinoa and sauté over moderately high heat, stirring, until lightly toasted, 2 to 3 minutes. Add water and salt and pepper to taste and cook over moderately low heat, covered, until quinoa is tender and liquid is absorbed, 12 to 15 minutes.

QUINOA AND BEAN PILAF

Steps:

• Heat the olive oil in a large skillet over medium-high heat. Add the bell peppers, scallion whites and celery and cook, stirring, until soft, about 5 minutes. Add the garlic, tomato paste, cayenne and 1/2 teaspoon salt and cook, stirring often, until the tomato paste turns brick red, about 2 minutes. Stir in the quinoa, then add 2 cups water and the beans. Bring to a simmer and cook, stirring often, until most of the water is absorbed and the quinoa is cooked through, about 15 minutes. Add up to 1/4 cup more water if necessary.
• Remove the skillet from the heat and stir in the spinach until just wilted. Stir in 1/2 teaspoon salt and half each of the scallion greens and cheese. Divide among bowls and sprinkle with the remaining scallion greens and cheese. Serve with hot sauce.

FENNEL-ROASTED CAULIFLOWER WITH QUINOA

Steps:

• Heat the oven to 200C/180C fan/gas 6. Bring a large pan of salted water to the boil and cook the cauliflower for 5 mins. Drain and spread out on a surface so any excess water evaporates.
• Crush the fennel and coriander seeds using a pestle and mortar and mix with the paprika and a pinch of seasoning Put the cauliflower in a large bowl, drizzle with half the olive oil and sprinkle over the spice mix. Toss the florets to fully coat them.
• Tip the florets onto a baking tray and space them apart. Put the red onions, peppers and courgettes on a separate baking tray, drizzle with the remaining oil, and cook both for 30-35 mins, turning halfway through so they brown all over and turn slightly crisp in places.
• Mix the garlic with lemon juice and stir through the yogurt, adding a little extra water to loosen if needed. Stir the roasted onions, peppers and courgettes into the cooked quinoa along with the lemon zest and a pinch of salt.
• Pile the quinoa salad onto a plate, then top with the cauliflower florets. Drizzle over the garlic yogurt.

QUINOA PILAF

Steps:

• Heat the olive oil in a saucepan over medium heat, then add the shallot, fennel, carrot, and a pinch of salt and sauté for about 3 minutes, until the vegetables start to sweat. Stir in the quinoa, turmeric, cinnamon, cumin, ginger, and cardamom, then stir in the broth and 1/2 teaspoon of salt and bring to a boil. Lower the heat, cover, and simmer for about 20 minutes, until the liquid has been absorbed and the quinoa is tender.
• Remove from the heat and fluff with a fork, then add the parsley and fluff again. Do a FASS check and add a spritz of lemon juice to amp up the flavor if needed.
• rebecca's notes
• Rinse, rinse, and rinse again! Quinoa is naturally coated with a bitter-tasting resin. To get rid of the resin, put the grain in a bowl of cool water, swish it around with your hand, then drain it in a fine-mesh sieve.
• Quinoa is gluten free, which makes sense when you consider that botanically, it isn't a grain at all; it's more closely related to beets. It makes a great replacement for couscous in Orange Pistachio Couscous (page 145). It's also a great hot cereal; try it in place of oats in Best Oatmeal Ever (page 128).
• storage
• Store in an airtight container in the refrigerator for 3 days.
• nutrition information
• (per serving)
• Calories: 270
• Total Fat: 9.9g (1.3g saturated, 5.7g monounsaturated)
• Carbohydrates: 39g
• Protein: 8g
• Fiber: 6g
• Sodium: 180mg
• WHO KNEW? Chemo and Carbs and Diabetes Risk
• By now, most of us know that chemo can cause muscle loss. But it can also lead to diabetes if you're not careful. Less muscle mass is a double whammy: You burn less sugar than with normal muscle levels, and you also store less sugar, in the form of glycogen, in those muscles, meaning all that unused consumed sugar stays in your body (usually in the liver, blood, and kidneys), elevating overall blood sugar levels and forcing you to use more insulin.
• Dr. Jeanne Wallace says that on top of that, "when you're given chemo, you're often given a steroid that really increases the glycemic response," creating the type of blood sugar spikes and insulin surges that can predispose people to diabetes. Wallace's suggestion? While you're in treatment, forget the USDA food pyramid. It suggests 6 to 11 servings of carbs per day. You want to eat fewer carbs, so shoot for half of that if not less. When you do eat carbs, avoid refined white flour and sugar and stick with whole grains, as their higher fiber content slows the release of their sugars into the body. This may have direct anticancer benefits too, as some studies have shown that lowering blood sugar levels in animals suppressed tumor growth.

QUINOA PILAF

Steps:

• In a small nonstick saucepan coated with cooking spray, cook onion and carrot in oil for 2-3 minutes or until crisp-tender. Add garlic; cook 1 minute longer. Stir in the broth, water and salt; bring to a boil., Add quinoa. Reduce heat; cover and simmer for 12-15 minutes or until liquid is absorbed. Remove from the heat. Fluff with a fork.