Category Archives: Quinoa

Harissa Roasted Chicken with Quinoa Salad

Harissa Roasted Chicken with Quinoa Salad is another recipe from Total Greek Yoghurt , it is a very high protein dish with Chicken, Quinoa and Greek Yoghurt.  It uses a very simple marinade with just 3 ingredients and the great thing too is that you can marinate overnight saving time.  The marinated Chicken is roasted with baby peppers and a fresh lemon.  The peppers add a little sweetness to the dish and lemon and Chicken are so great together. 

harissaingredients

As always you can adjust ingredients to suit your tastes, we don’t particularly like Fennel so left it out of the salad.

lemonsandpeppers

Quinoa is a particular favourite of mine, not technically a grain but a seed, it is amazingly high in protein, a complete protein which means it contains all 9 essential amino acids, so much power packed into this tiny seed!    

harissachicken

 

The heat from the Harissa and coolness of the Quinoa salad compliment each other really well.  The Pomegranate adds a lovely crunch, a refreshing addition.

 This is a perfect lunch recipe especially as the weather has been so mild and warm here, the sun is still gracing us with its favours, the heavier, warmer Autumn foods can wait a while. 

Pop over and find the recipe here.

 

Quick Nutritional Info:

Pomegranates:  Vitamin C, K, Iron, Folic Acid, Fibre.
Peppers: Vitamin A, C, K, B1, B3, B6, Folic Acid, Magnesium, Copper, Fibre, Potassium and Manganese.

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Toddler Chicken Quinoa Burgers

My toddler’s food choices are changing, gone are the days when she would eat and sample everything, now I have to conceal vegetables in anything I can as I am not prepared for her to go without her veggies or good nutrition.

Getting her to eat chicken (we only eat chicken and fish) is also not so easy, she will pick it out of any dish, it’s not the taste but probably the texture she isn’t keen on. With this in mind I decided to buy a mincer, a cheap plastic one in case it was all in vain, to mince up the chicken (not a pleasant task!) and make some mini chicken burgers. They turned out better than expected and she even managed a couple of bites, they did taste delicious, I would have liked some chilli in the mix but they are for the girl not me, although I did manage to polish off test out a couple!

Ingredients

4 x chicken mini fillets, minced
2 x sundried tomatoes
2 tsp red pesto (contains pecorino and grana padano cheeses)
2-3 spring onions, finely chopped
about half a slice of fresh oaty bread, minus the crusts
1 tsp mixed herbs, I used herbes de provence
black pepper to season (optional)
*Quinoa, cooked


Method

Put the chicken fillets along with the sundried tomatoes into the mincer and mince, then put the bread through the mincer, this helps to clear out all the chicken, the fresh bread rather than dried breadcrumbs keep the burger moister.

Add the red pesto, spring onions, mixed herbs and seasoning to taste and combine until all the ingredients are blended in.  Then add 1-2 tablespoons of cooked Quinoa.

Form into small balls, cover and chill for an hour.

Fry gently for 2-3 minutes, patting down into burger shapes, (you can also grill, brush with oil first if you do) on both sides until cooked through.

Serve with mini burger buns and cheese (the red pesto also contains pecorino and Grana pandano cheeses), or in TC’s case eat as a snack, it’s a start!  My next experimental batch will definitely have some vegetable puree blended in.   More from the “toddler test kitchen” soon!
*I cook Quinoa a couple of times a week and keep cooled in the fridge ready for use in a variety of dishes, I added about a tablespoon to the chicken burger mix, add more or less to your taste. 

Sweet Potato Quinoa Hummus

I do like hummus, a lot.  It is so very easy to make and you can adjust the consistency and ingredients to your own tastes.  I usually make a basic hummus then split the portions into 2 or 3 and have one for the toddler, a chilli hummus for myself and then whatever else is requested, they all get wolfed down.

Adding cooked Quinoa to hummus makes it even healthier, see the health notes on my Quinoa post here.  Plus the anti-oxidant rich sweet potatoes give it extra taste and valuable nutrients making it a fabulous snack for all the family. 

Hummus is made from chickpeas, tahini, garlic, lemon juice and olive oil. 

Chickpeas are nutritionally valuable pulses and a great source of protein, they have many health enhancing nutrients and are a good source of isoflavones, vitamin E and iron.

Tahini, made from ground sesame seeds, is also a nutritional powerhouse, a high quality protein and a great source of calcium. 

Sweet Potato Quinoa Hummus

Ingredients:
1 medium sweet potato – around 100g of cooked product
400g Chickpeas, drained and rinsed
2 tablespoons Tahini
1 garlic clove, chopped
60g cooked Quinoa
juice of ½ lemon
2 tablespoons of Olive oil

Method:
Bake the sweet potato until soft and tender.  Scoop out the cooked sweet potato into a food processor, add the chickpeas, tahini and garlic and whiz it all up until smooth(ish).  Scrape down the sides of the food processor if necessary.

Add the cooked Quinoa, lemon juice and olive oil and whiz up again until smooth.  If you need to adjust the consistency add a little water at the end.
Add a sprinkle of Paprika and a dash of olive oil to finish.  Serve with breadsticks (toddler favourite), vegetable sticks and my favourite, toasted Warburtons Soft Seeded Thins.

Delicious, soft and smooth!



Nutritional Info:

Chickpeas: Vitamins B1, B2, B3, B5, B6, E, Beta-carotene, Biotin, Folic Acid, Calcium, Copper, Iodine, Iron, Magnesium, Manganese, Molybdenum, Phosphorus, Potassium, Selenium, Zinc, Fibre.

Tahini – sesame seeds:  Vitamins B1, B2, B3, B5, B6, E, Beta-carotene, Calcium, Copper, Iodine, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc, Fibre, Omega 6 and 9.

Quinoa Cookie-Cakes

 
 
 
 
 
 

These Quinoa Chocolate cookie-cakes are soft with a cake like texture rather than a hard biscuit.  You can add dried fruit or chopped nuts for more crunch but they are so good just as they are with chocolate!

I bought some Coconut sugar recently, I was intrigued to see how it worked in my baking, I tasted it first to see how sweet it was and was pleasantly surprised to find it far less sweet than white or brown sugar.

 

Coconut sugar is a healthy alternative sweetner that has a lower glycemic index than cane sugar, agave or honey.   It is especially high in minerals including potassium, magnesium and zinc, as well as vitamins B2, B3 and B6. 

The addition of Quinoa makes these little cakes protein-rich and with a little bit of chocolate a delicious treat at tea time, breakfast time or any time!
Great healthy toddler snack too, mine loves them.
Ingredients

125g unsalted butter – softened
75g coconut sugar
½ tsp vanilla extract
1 large egg100g wholewheat plain flour
75g plain flour
½ tsp bicarbonate of soda
½ tsp ground cinnamon
¼ tsp salt
¾ cup cooked and cooled Quinoa (easier to measure in cups)
50g sugar-free dark chocolate, roughly chopped

Method

Pre-heat your oven to 180°C/160°C fan/gas 4.

Beat the softened butter and Coconut sugar until pale and creamy.  Add the egg and vanilla extract and beat in until well combined.

In another bowl, combine the wholewheat flour, plain flour, bicarbonate of soda, salt and ground cinnamon.

Slowly add the dry ingredients to the wet ingredients a few tablespoons at a time and mix in until fully combined.  I used my hand mixer.

Stir in the cooked Quinoa and chocolate pieces to the cake batter and fold in until just combined.  These cakes are a great way to use up any left over Quinoa.

Pop small dollops of the dough onto your baking trays, I prefer to brush a smear of  butter over mine for biscuits or cookies, a tablespoon or teaspoon size whichever you prefer and flatten down a little.  Space evenly apart.

Bake at 180°C/160°C fan/gas 4 for about 12-15 minutes until the edges of the cakes are slightly browned.

Cool for a few minutes before transferring onto a wire rack.

I would normally use 70% dark chocolate in my recipes but I’m linking this post up to We Should Cocoa – The January Challenge where our remit was to come up with something that contains chocolate but is sugar-free including the chocolate. 

 

Nutritional Info:

http://nutritiousdeliciousness.blogspot.co.uk/2013/01/quinoa-mother-grain.html
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Quinoa – The Mother Grain


With the Christmas festivities and New Year celebrations behind us I can put away my baking tins for a bit and concentrate on healthier fare.

I’ve been using Quinoa for a good couple of decades now, it was a great little find back then when Mr ND became a vegetarian and a great source of non-animal protein for him.  I have a lot of staple family recipes that I have used over the years and Quinoa has proved a great addition to both my children’s diets too. 

Simply adding a heaped tablespoon of cooked Quinoa to established dishes like chilli or casseroles will give an extra nutritional boost.  Or add to porridge for breakfast for extra protein.   As cooked Quinoa will last in the fridge for a few days, you can boil some up and use daily as needed.



cooked Quinoa – plain and simple!

Quinoa is a nutrient-rich high protein superfood containing complex carbohydrates.  It is easily digested, high in soluble fibre and very versatile and as 2013 has been declared International Year of Quinoa by the United Nations to recognise the nutritional, ecological, and economic benefits of Quinoa I shall be endeavouring to post a weekly Quinoa Recipe from our kitchen.

Quinoa, pronouced keen-wa (it will always been quin-o-a to me as no-one knew how to pronounce it back then so it has stuck!), was called the “mother grain” by the ancient Inca’s.  It is actually a seed rather than a grain and unlike rice or wheat is a complete protein containing all 8 essential amino acids.  It is amazingly full of vitamins and minerals which you can see listed below and to those who are gluten-intolerant or avoiding gluten as I do at times, it is completely gluten-free.  The pre-biotic nutrients in Quinoa also help to feed the good pro-biotic bacteria microflora in our intestines. 

Other health benefits of Quinoa include assisting weight loss and building muscle.   It can help with diabetes as it has a low glycemic index and is a complex carbohydrate, sugars digest slowly which can maintain correct insulin levels.  Quinoa promotes cardiovascular health and effective in the prevention of clogged arteries and many more health concerns.  This truly is an amazing seed!

Nutritional Info:

Calcium, Iron, Potassium, Sodium, Zinc, vitamins B1, B2, B3, B5, B6, B12, E, Folate, Magnesium, Phosphorus, Isoleucine, Serine, Proline, Glycine, Glutamic, Aspartic acid, Alanine, Histidine, Arginine, Valine, Manganese, Copper, Threonine, Phenylalanine, Leucine, Lysine, Methionine & Tyrosine.