Printfriendly

Monday, April 24, 2017

Cheezy broccoli quinoa bites (MM and GF)

Cheezy broccoli bites (MM and GF)

I have been posting a lot of recipes with quinoa lately, and today is no exception.  I am doing the Mary's mini, and quinoa is my starch.  But also, I really love how I feel when I eat quinoa.  It doesn't spike my sugars, and it is so versatile.  
This recipe is an easy one, and it gives you a great snack on the go.  I eat them cold, but you can eat right out of the oven, and even put a little gravy on them.  However you eat them, I am sure you will enjoy them as much as I do.

Ingredients

3 cups pre-cooked quinoa
1 cup chopped (raw) broccoli
3 green onions, chopped up small
1/4 cup nutritional yeast
1 tsp. onion powder
1 tsp. garlic powder
1 tsp. salt (optional)
1/2 tsp. black pepper (optional)
1/4 cup quinoa flour (I just ground some raw quinoa in a blender)
3 tablespoons water


Preheat your oven to 400°F
You will also need a large mixing bowl and a good, nonstick muffin pan (or you can line with muffin liners.

Place all but the quinoa flour and water into a bowl, and mix together well.  I used my hand, but you can use a spoon too.



After the ingredients are well combined, sprinkle the quinoa flour and water over the top, and with your hand, work it into the mix well.  You want an almost sticky feel.



Let the mixture sit for about 10 minutes.  
Now, you will distribute the mix into the muffin pan.  Stuff each one full, and with the back of a measuring cup or with your hand, and press each one down well.



(Depending on how big your muffin slots are, you can double this recipe too)



Now, everything is nice and tight, clean the top of the pan off, so you don't have little burnt quinoa all over.
Place into your preheated oven, and bake for 30 minutes.



After 30 minutes, remove from oven. (If you want a little more crispy, you can add another 5-7 minutes)
Let sit on stove top for 10 minutes to rest.  With a small spatula or knife, loosen around the edges.  If you have them in liners, you don't need to worry about that.
As these cool, they will firm up.  You can serve hot, but they are really great cold.  This is a good snack/meal to take on trips.  Just put into a baggie or air tight container.  It has great flavor, so you really don't need any kind of dip.



I hope you enjoy these as much as I do.
If you are wondering about other grains, yes, you can add those.  You could do this with a combo of 1c millet, 1c quinoa, and 1c brown rice.  You could use brown rice flour in place of the quinoa flour too.

Sunday, April 16, 2017

Klunker's easy quinoa chili (MM)


Klunker's easy quinoa chili (MM)

Here is another great recipe for those who are doing the Mary's mini (quinoa).  If you are not doing the mini, I will offer up some great additions at the end.  
This chili is so easy to make, it really takes little effort.  I know with your busy schedules, an easy to make recipe is always welcome. I hope that you find this one delicious, easy, and a part of your rotation. 
I have not made this in my Instant Pot yet.  When I do, I will add those instructions. 

Ingredients

1 cup quinoa (washed and drained)
2 1/2 cups mushroom stock (or veggie broth/stock)
1 8oz. can of tomato sauce
1 14.5 oz. can of diced tomatoes, with liquid
1/2 medium onion, peeled and chopped
8 oz. mushrooms (I used trumpet mushrooms, but any will do) chopped
2 cloves garlic, peeled and smashed
1/2 cup chopped green bell peppers
1/2 cup frozen (or fresh) green beans
1 1/2 tablespoons no salt chili powder
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. ground cumin
1/8-1/2 tsp. red chili flakes
1/8 tsp. chipotle powder (or you could use a squirt of sriracha) 




Place a large soup pot on the stove, over medium heat.  Add the onions, and start to saute them.



Saute for 5 minutes, stirring often to avoid sticking.
After 5 minutes, add your garlic, bell peppers, and beans.  Cook another 5 minutes, stirring often.



After 5 minutes, add your mushrooms, and saute for about 2 minutes.
Add your spices, and stir to combine well. (about a minute)




Add your quinoa, and stir to combine well.


Now add your mushroom stock/veggie stock, tomato sauce, and diced tomatoes (including the liquid in the can)


Now, allow to come to a boil (you can bump your heat up to make this happen faster).


When it comes to a boil, reduce the heat to low, and cover.  From this point on, no peeking until the recipe is done.
Cook on low for 20 minutes.
After 20 minutes, turn the heat off, but don't peek, and let sit on the stove top for 10 minutes.
After a 10 minute rest, you can take the lid off.


Stir well, to mix all the veggie goodness in.


Now, EAT!!! Garnish with chopped green onions and fresh cilantro.


***If you are not doing this for the Mary's mini, you can add the following before you cover and cook.
1 can black beans (drained and rinsed)
frozen corn

I hope you give this recipe a try.  I hope you find it easy and delicious!  



Thursday, April 13, 2017

Klunker's quinoa frittata (MM)

Klunker's quinoa frittata (MM)

This recipe is another great one for the Mary's mini.  But, outside the mini, it is a rockin good recipe.  This can be made for breakfast, lunch, dinner, or whenever!  And, it can be eaten cold, room temperature, or hot off the stove.
I tried this recipe plain, with ketchup on the side, and with Thai sweet chili hot sauce.  I am happy to report, all worked out great.

OK, on to the instructions to make this wonderful meal.
**Just a note.  This recipe does require you to soak your uncooked quinoa for a minimum of 4 hours, so keep that in mind**


Ingredients 

1 cup uncooked quinoa
3 cups water for soaking
1 cup fresh baby spinach, chopped
1/2 cup chopped onions
2 cloves garlic, peeled and chopped
1/4 cup frozen peas and carrots
1/3 cup sweet bell peppers, chopped (I used orange)
1/3 cup water for mixing
salt and pepper to taste (optional)
(the list above of veggies is for this recipe shown.  You can add, subtract, and completely change them up)

You will also need a blender, a large bowl for mixing, a large 10-12 inch, nonstick pan, and a good spatula.


Instructions

You will want to soak your uncooked quinoa in 3 cups of water.  You will need to soak for at least 4 hours, but longer is fine. (up to 24 hours).


After the quinoa has soaked, you will want to drain into a fine mesh strainer. Wash the quinoa under running water for a minute or so.  Drain well.
Put into a blender (I use my NutraBullet) and add the 1/3 cup water (and salt if using).


Blend on high for at least a minute, I go two, to make very smooth.


Set aside, and prepare the rest of your ingredients.
Place your pan on the stove, over medium heat.  Allow the pan to heat up for about a minute.
While it is heating up, add the the veggies to the bowl.  


Add the quinoa batter to the bowl also, and stir until well blended.


Now, pour the whole mixture into your pan.  Spread it out until it is one even layer.  In my 12 inch pan, it was about 1/2 inch thick.  If it is more, that is fine too, it just takes a little longer to cook.


Now, as is the case whenever you cook, there is a mess to clean up.  Since you cannot do anything to help this beautiful creation move along faster, you have time to clean up that mess.
Allow the frittata to cook on medium heat, for at least 10 minutes or more.  You will cook until the top has "dried out", and if you shake the pan (gently, you are not hulk) and it moves freely.


When the frittata is ready to be turned, you will take a large plate, place it on top of the now firm batter.


Now carefully pick up the pan, put your hand on the plate, and turn the frittata onto the plate.  You should now have the cooked side up on your plate.


You need to cook the other side, so carefully slide the frittata from the plate to the pan (uncooked side down this time)
Use a spatula, and gently press down all around the top, so you help the frittata to cook all over.
Now wait, wait until it is golden brown, and moves on its own.  
When it is finally done, and you feel it with your fingers, and it doesn't feel raw, slide the whole thing onto a cutting board, and let it rest for about 5 minutes.


After 5 minutes, you are ready to cut this masterpiece up.



Serve hot, for a great dinner.  Serve room temperature for a great lunch, maybe along side a salad.  Take on a bike trip, and eat as a snack.  
This is one serving, and I assure you, it will make you full.
I hope you try this recipe and enjoy it as much as I did.

Quinoa porridge (MM)

 Quinoa porridge (MM)

Here is the first recipe for my Mary's Mini (MM).  If you are doing the MM, and have chosen quinoa as your starch, (and are doing the version with fruit), this breakfast is great.
It is easy to make, delicious to eat, and will keep you full all morning.
Here are the simple instructions!


Ingredients

1c quinoa, washed and drained
2c water for cooking
1 banana
1/2 cup water
blueberries or mixed berries
(you can add sweetener if you desire, I usually add a little maple syrup)

After you wash your quinoa, and drain in a mesh strainer, place into a medium saucepan.
Pour in 2 cups water.  Bring to a boil over medium high heat.
When it comes to a boil, cover and reduce heat to low.
Cook for 15 minutes. (NO PEEKING)
After 15 minute, turn off heat, and let sit for 5 minutes (STILL NO PEEKING)
While it is sitting for 5 minutes, lets make the banana milk.  
In your blender, add one peeled banana, and 1/2 cup water.  Blend for about 30 seconds, until smooth.
Now, remove quinoa from the stove, uncover, add your banana milk.  Stir well. If you want a little bit more creamy, add a little more water.
Now, serve in a large bowl, and add your berries and sweetener (if having).
This is one serving size.  
I eat this 90% of my breakfasts on the mini. 




Tuesday, April 11, 2017

Jian bing (GF)

Jian Bing (GF) Chinese street food

I am going to let you in on a secret.  I AM OBSESSED WITH WATCHING YOUTUBE VIDEOS!  Namely videos that are about different foods from around the world.  I seriously don't watch TV anymore.  All I do is watch food videos from around the world.
Another, less shocking revelation is, I am obsessed with Asian food, like all of Asia.  From Korea, China, Japan, to India, Malaysia, and Singapore.
One kind of video I really enjoy, is the street foods in different parts of the world.  It amazes me that there is such a huge selection!  Here in the US, especially in St. George, Utah, there is no street food.  We have just started getting a few food trucks, and none of them are healthy.  Our farmers market, and another market on Saturday have a stall or two, but nothing major or really healthy to choose from.

One food item that has really gotten my attention lately is Jian Bing. It is a very popular street food, for breakfast, in China.  They have these beautiful, large, round cook tops.  They create huge Jian Bings!  It looks so beautiful, and delicious.  Normally they are made by cracking an egg on top, and a huge fried wonton in the middle.  
Here is a video of the whole thing.  Keep in mind, they are going to use eggs, so if that offends you, don't watch.  VIDEO
OK, back to this recipe.  I did a lot of homework, and came up with the best and compliant recipe, I think.  It was crispy on the outside, nice and tender/chewy on the inside, and was so easy to make.
You could add so many things to this too.  Mushrooms, tofu, baked wonton, lettuce, grilled veggies.  Also, the sauce used is a combo of sambal oelek and plum sauce (Hoisin).  You can also add some soy bean sauce, or a combo of your favorite sauce.  This is like a crepe, it is a blank canvas for whatever you want.
The ingredients are unique.  Most will be easiest purchased at an Asian market.  I made both the flours by blending up the seeds/beans.  But you can buy them pre-made too.


Ingredients:

3/4 cup tapioca flour (starch)
1/2 cup millet flour (I just blended the millet seed up)
1/4 cup mung bean flour (I had skinned mung beans from the Korean market, and just blended into a flour)
1 cup lukewarm water
1 tsp. salt (optional)
Hoisin sauce (This is not normally gluten free.  There are GF versions, or you can use any sauce you want, like Thai sweet chili sauce) 
hot sauce (sambal oelek)
chopped green onion (1 bunch)
fresh cilantro (coriander) chopped (1 bunch)

You will also need a bowl for mixing, a wire whisk, and your largest, nonstick pan. (I use my 12 inch Crestware pan)


You can add any other ingredients after the ones above for the filling.

Instructions:

In a large bowl, combine the tapioca flour, millet flour, and mung bean flour. 
Whisk to combine well.  Add the salt at this point, if you are putting in.
Add the cup of water, and whisk for about a minute, or until very smooth.




Let sit, undisturbed, for about 10 minutes.
While it is sitting, put your pan on the stove, over medium heat.  Let the pan really heat up good.
After 10 minutes, you are ready to make magic!
You will want to have all the ingredients that you are putting on the inside by the pan, because this comes together fast.
With a small ladle, scoop out about 1/2 cup (or more to make sure you are able to cover the whole bottom of the pan). Place in the middle of the pan, and rotate the pan around to form a very thin layer.  You will need to work fast.  It sets very fast.  



While it is cooking on the bottom, you want to start putting your ingredients on the top.  I took a pastry brush, and brushed on the plum sauce (hoisin) and hot sauce.
Then add the green onion and cilantro.  (you be the judge how much you want)




Soon, the edges will start to pull away from the pan.  You can carefully lift the edge and see how golden brown the bottom is.  You want a nice, crispy bottom.
When it is nice and golden, carefully fold over in half.




I painted a little more plum (hoisin) sauce on the half.  Then fold over one more time to make a long, burrito looking crepe.



Now, remove from the pan, and cut in half.  
THAT IS IT.  Now make another one.  Remember to use whatever ingredients you want on the inside.  Eat right away, you want this to be crunchy!
I honestly can see so many different ingredients going into this!  I almost want to make enough for the week, and just make these every morning.  It is just that easy.
I hope you give this a try and enjoy them as much as I do.