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Archive for Rice/Beans/Grains/Seeds

TIP OF THE DAY: Eat More Legumes

Spring Chopped Salad

Prosciutto Salad

Top: A chopped salad with spring peas. You
can substitute sugar snap peas, or any other
legume. Photo courtesy The Foster’s Market Cookbook. Bottom: This creative salad wraps
leafy greens in prosciutto, with a side of
cannellini beans in vinaigrette.

 

Nutritionist advise that we eat more legumes. But most people don’t know what a legume is, so here’s an overview:

WHAT ARE LEGUMES?

First, some food trivia: Peas are not green vegetables, but legumes, a botanical category that includes beans, peas and lentils.

They are ancient foods that have been eaten for more than 8,000 years. Man the hunter-gatherer began eating legumes as soon as he created vessels to cook them in.

Back then, in the Neolithic Era, agriculture and permanent settlements evolved as nomadic hunter-gatherers realized the benefits of stable communities. As they tilled the earth, legumes were among the first cultivated crops.*

Legumes used to be called “wonder foods,” now they’re “superfoods.” Versatile, they are used in soups, stews, salads, side dishes, dips/spreads and more (bean burgers and lentil cakes are yummy!).

They’re also a good source of protein and fiber, low on the glycemic index, and can be a fat- and cholesterol-free substitute for meat.

EATING MORE LEGUMES

Nutritionists recommend that we consume up to three cups of legumes a week. They are one of the healthiest foods you can eat, and are inexpensive, too.
 
Eliminating The Gas

Some people shy away from beans because they are gassy. But there’s a solution for that: Just soak the beans for several hours or overnight in cold water and change the water several times, including right before you cook them. This helps to rinse away the indigestible complex sugars that create intestinal gas.

Even with beans cooked elsewhere, or those from a can: The more often you eat beans, the more your system accommodates them without digestive incident. You can get there in just three weeks of eating beans. [Source]
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*The first cultivated crop is believed to be figs, followed by wheat and barley, grapes, olives, sugar, tea, rice and sesame.

 
Where To Start

There are more than 4,000 cultivars of beans in the U.S. (and many more worldwide). See our Bean Glossary to discover some of them.

Beyond supermarket beans, take a look at heirloom beans. These are varieties grown from old strains, and have more flavor, better texture and a beautiful appearance. Due to lower yield, more demanding growing requirements or other factors, these strains have been passed by by large-scale commercial growers.

Many heirloom varieties have been rescued from extinction by dedicated specialty growers. For a beautiful bean selection, check out:

  • Rancho Gordo of Napa Valley (our review).
  • Zursun Beans of Twin Falls, Idaho.
     
    Their heirloom beans are sold in specialty food stores and online. They’re one of our favorite gifts for cooks.
     
    Finally, here’s a tip to help you eat more legumes in general:
  • Create a meal-planning calendar with your online calendar system (Google Calendar is free).
  • Map out the weekly food categories you want to include, from Meatless Monday to baking and weekend cooking projects. Add the word “legumes” every Monday, Wednesday and Friday, for example. The calendar software can block out the whole year for you. Then, as you come across interesting recipes, fill them in on particular dates, along with the URLs or other sources of recipes.
  • Incorporate all forms of legume recipes. For example, instead of hummus make white bean purée, which is also delicious as an appetizer on crostini.
  • And of course, use the calendar planner for all other foods as well.
  •  

    RECIPE: LENTIL, OLIVE & ARUGULA SALAD

    This is one of the many ways in which legumes can be combined with other ingredients for fresh, tasty results. This filling salad is both hearty and flavorful. The lentils give it a nice heartiness, and two different types of olives give it a briny punch.

    If you don’t like olives, substitute something you do like: cherry tomatoes, pimento, sliced gherkins, whatever. Prep time is 10 minutes, total time is 30 minutes.

    Ingredients For 2 Servings

  • 1 bunch arugula
  • 1 cup of beluga or green lentils
  • 3 carrots, peeled and diced
  • ½ red onion, diced
  • 1 lemon
  • ½ cup castelvetrano olives, roughly chopped
  • ½ cup kalamata olives, roughly chopped
  •  
    Preparation

    1. RINSE the lentils in a sieve, then add to a pot with 2 cups of water, a few pinches of salt and a bay leaf. Bring the lentils to a simmer over medium heat and cook until tender, about 25 minutes. If all of the water is absorbed before the lentils are fully cooked, add a bit more along the way. When the lentils are done, set them aside in a mixing bowl. While the lentils cook…

    2. HEAT a few tablespoons of olive oil in a pan until hot; then and add the red onions. Cook the onions for 5-7 minutes, until they’re translucent and starting to brown. At this point, add the carrots and turn the heat down to medium.

    3. COOL the carrots and the onions together for 5 minutes, until they’re tender but still a bit crunchy in the center (overcooking is worse than undercooking, so take them off the heat sooner rather than later). When the carrots and onions are done, add them to the bowl with the lentils. Add the olives, squeeze in the juice of half a lemon, add a few pinches of salt and stir gently.

    4. COOL the lentil mixture. When it has cooled completely, gently combine with the arugula. Add more lemon if you like, plus salt and pepper to taste.

     

    Lentil Arugula Salad

    Salmon With Beluga Lentils

    Calamari & Beans

    Top: Lentil and arugula salad from Good Eggs | San Francisco. Center: Salmon with beluga lentils from Gourmet Attitude. Bottom: Grilled calamari atop heirloom beans and avocado cream (think puréed guacamole lightened with cream or yogurt), with dressed vegetables, from Bestia | LA.

     

      

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    TIP OF THE DAY: Grain Bowls With Roasted Vegetables

    Grain Bowl With Squash

    Grain Bowl With Squash

    Top: Grain bowl with delicata squash.
    Bottom: Wild rice bowl with kabocha squash.
    Photos courtesy Good Eggs | San Francisco.

     

    Did grain bowls originate in healthy “salad” food chains? All we know is that in the last few years, grain bowls have become a go-to light and nutritious meal, whether you buy yours from a food shop or bring it from home.

    Make one of your new year healthy food switches a weekly grain bowl. The options are endless, and you’ll get to try different grains and explore other ingredients, including different varieties of squash. (Squash and grains are a great marriage.)

    Grain bowls can be served at lunch or dinner; hot, warm or chilled. They can be:

  • Meatless for meatless Monday
  • Topped with small amounts of meat, poultry, fish or seafood
  • Vegan
  •  
    You can top it with your favorite garnishes (olives, please!). You can use up leftovers.

    No time to cook grains? Look at precooked grains; add or substitute canned beans.

     
    GRAIN BOWLS: HOW TO MIX & MATCH

    The formula is simple: cooked grain topped with vegetables and proteins, drizzled with dressing, and garnished.

  • Grains: Make them whole grains, and expand your experience. Barley? Couscous? Kamut? Quinoa? Peruse the choices at your regular food store, and seek out natural food stores for even more options.
  • Proteins: beans/other legumes*; crumbled/shaved/shredded cheese; fried, hard cooked or poached eggs; fish/seafood; meat or poultry; tofu.
  • Vegetables: marinated, pickled, raw (avocado, cucumber, radish), roasted, steamed, wilted.
  • Garnishes: baby arugula, capers, cherry/grape tomatoes, dried fruit (apricots, dates, cherries, cranberries, raisins), fresh herbs, green onions, green peas/edamame, hummus, kimchi, nuts/seeds, olives, plain yogurt, sprouts, sundried tomatoes, watercress.
  • Heat: chile flakes, chipotle, hot sauce, minced jalapeño.
  • Dressing: lemon/lime wedges, regular or flavored oil and vinegar, tahini.
  •  
    RECIPE: WILD RICE & ROASTED SQUASH SALAD

    This recipe, from Good Eggs, takes 15 minutes of prep time and 30 minutes of cook time. It specifies kabocha squash; but as mentioned above, you can take the opportunity to try any squash you like.

    Ingredients

  • 1 kabocha squash (or substitute)
  • 1 cup wild rice
  • 1/3 cup walnuts, toasted and roughly chopped
  • 1 tablespoon black sesame seeds
  • 3 tablespoons parsley, roughly chopped
  • 1 cup arugula, roughly chopped
  • ½ cup feta cheese
  • 2-3 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • Olive oil
  • Salt and pepper
  •  
    *The difference between beans and legumes: All beans are legumes, plants with pod fruits. But the category also includes peas, pulses (like lentils), even pod-based vine nuts like peanuts.
     
    Preparation

    1. PREHEAT the oven to 400°F. Using a sturdy knife and a steady hand, cut the squash in half and scoop out the seeds. (Save ‘em to roast if you like!) Slice kabocha halves into 1” thick wedges and arrange in one layer on a baking sheet. Toss with a pinch of salt and a bit of olive oil—just enough to coat each piece—and place the sheet in the oven. They should take about 30 minutes to cook.

    2. PUT the rice in a pot with 2 cups of water and bring to a boil. When the water boils, cover the pot and turn down to a simmer until the rice is cooked (about 25-30 minutes). While the rice and the squash cook…

    3. WASH and dry the watercress and arugula. Chop them very roughly and set aside. Toast thewalnuts until they’re golden brown (about 4-5 minutes in the toaster oven or 3 minutes in the oven—they’re deceptively fast toasting nuts). Chop once they’ve cooled.

    4. CHECK the rice. If it’s fully cooked, turn off the flame and let it sit for a few minutes in the covered pot. If all of the water is absorbed but the grains are not yet cooked, add a bit more water and continue to cook it with the cover on for a few more minutes. When it’s done, scoop the rice into a bowl and place in the fridge for a few minutes.
    Step 5

    5. CHECK the squash. When it is fully cooked (golden brown and tender) after about 30 minutes, remove it from the oven. Let it cool slightly if you don’t want to wilt the greens. In a bowl, combine the rice, squash, greens, sesame seeds, parsley, walnuts and feta. Dress with a couple splashes of rice vinegar, a bit of olive oil, and a few drops of sesame oil. Mix gently with a large spoon.

    6. ADJUST seasonings (salt and pepper) to taste and serve.

     

    A SQUASH ODYSSEY

    What do these have in common: acorn, Australian blue, banana, buttercup, butternut, calabaza, carnival, chayote, delicaza, gold nugget, hubbard, kabocha, orangetti, red kuri, spaghetti, stripetti, sweet dumpling and turban?

    They’re all winter squash—but you probably guessed that from the headline. Do you know how delicious they all are, though? We went on a two week squash odyssey and found a personal favorite (carnival squash, so good we ate the rind; sweet dumpling squash was our runner-up).

    Squash Is A Guilt-Free Food

  • It’s good for you, with tons of vitamin A (one serving has four times the RDA—and 52% of vitamin C) and a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, calcium, magnesium, potassium and manganese.
  • The calories are just 80 to 100 per cup, depending on variety.
  • Read more about these gorgeous vegetables in our Squash Glossary.
     
    WHAT ARE KABOCHA SQUASH?

    Kabocha is also called Japanese pumpkin, especially in Australia and New Zealand. It is the variety of squash used in tempura. You may find different varieties in farmers markets. We’ve included photos of three varieties.

    Many of the kabocha in the market are kuri kabocha, a variety bred from seiyo kabocha, buttercup squash. It has a strong yet sweet flavor; its texture and flavor have been described as a combination of pumpkin and sweet potato. The rind of a kabocha is edible.

    Kabocha is available year-round but peaks in the late summer and early fall.

    Squash History

    The ancestors of all squash originated, and were domesticated, in Mesoamerica, some 8000 to 10,000 years ago. That’s 4,000 years earlier than the domestication of maize and beans, other local staples.

    Christopher Columbus brought squash back to Europe, along with tobacco, potatoes and tomatoes. From there, the vegetable was dispersed around the world.

     

    Gray Kabocha Squash

    Red Kabocha Squash

    Sunshine Kabocha Squash

    Top: gray kabocha squash. Center: red kabocha squash. Bottom: sunshine kabocha squash. Photos courtesy Good Eggs.

     
    In 1541 squash was brought to Japan from Cambodia on Portuguese ships. The sailors then went to Japan, where they introduced the squash as Cambodia abóbora, (Cambodian pumpkin). The name was shortened by the Japanese to kabocha, and kabocha became the generic term for all squash. [Source]

      

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    TIP OF THE DAY: Black-Eyed Peas For New Year’s Day

    It’s a Southern tradition to eat black-eyed peas on New Year’s Day for prosperity in the new year. It may actually stem from an ancient Sephardic Jewish custom of eating them on Rosh Hashanah, the Jewish new year.

    This “good luck” tradition is recorded in the Babylonian Talmud, compiled circa 500 CE., and includes other good luck foods such as beets, dates, leeks and spinach. This custom is still followed by Israeli Jews and Sephardic Jews the world over.

    Black-eyed peas are also called black-eyed beans, because they are a subspecies of the cowpea, called a pea but botanical a bean (here’s the difference). The beans are beige with a black “eye” on one side.

    Beans are a nutritional powerhouse as well as a very economical source of protein. Making an effort to have them on New Year’s Day may give you more luck, in the form of adding beans at least once a week to your diet.

    Beans can be enjoyed in a cold bean salad or mixed into a green salad, as a hot bean side or main dish, pureed into a dip and made into soup. There are even bean desserts; you may have encountered red bean ice cream and topping at Japanese restaurants (they’re azuki beans, sometimes mis-translated as adzuki beans).

      black-eyed-peas-iSt20474723-c-ViktorLugovskoy-230r

    Black-eyed peas are actually beans. Photo © ViktorLugovskoy | IST.

     
    Take a look at the cookbook Bean By Bean: More than 175 Recipes for Fresh Beans, Dried Beans, Cool Beans, Hot Beans, Savory Beans, Even Sweet Beans.

    Peas and beans are both members of the same botanical family, Fabaceae, but belong to different genuses. Here are the details. Here’s the surprise: Peas and beans are actually fruits in botanical taxonomy, since they contain seeds and developed from the ovary of a flower.
     
     
    “LUCKY” RECIPE: HAM WITH BLACK-EYED PEAS & COLLARD GREENS

    Black-eyed peas and other beans are typically sold dried, and must be soaked a day in advance before cooking. Here’s a tip: rinsing the soaking water every few hours removes the compounds that cause flatulence in some people!

    You can also buy pre-soaked black-eyed peas and even pre-steamed back-eyed peas, ready to heat and eat. But these will cost more than buying dried beans.

    This recipe takes just 15-20 minutes of active prep time, plus several hours of passive soaking time. See the photo below for your finished meal.
     
    Ingredients For 6 Servings

  • 12 ounces black-eyed peas
  • 2 bay leaves
  • 1 white onion, diced
  • Pinch of chile flakes
  • 2 bunches of collard greens or substitute*
  • 24 ounces or more ham†
  • Dijon mustard
  • 1 tube of biscuit dough (or make biscuits from scratch)
  • Lemon half or wedges
  • Olive oil
  • Salt and pepper
  •  
    For Serving

  • Butter for the biscuits
  • Dijon mustard for the ham
  •  
    *Collard greens are a member of the cruciferous vegetable family, Brassicaceae, which includes broccoli, cauliflower and other commonly-enjoyed, anti-carcinogenic vegetables. Collards are most similar to kale, although bok choy and mustard greens are also good substitutes. Food trivia: Collards contain as much calcium as milk!

    †A typical serving is 4 ounces of ham per person. If your group likes larger portions, plan accordingly.

     

    Ham, Collards, Black-Eyed Peas

    Bean by Bean Cookbook

    TOP PHOTO: Have black-eyed peas with
    collards and ham for brunch, lunch or dinner
    on January 1st. Photo and recipe courtesy
    Good Eggs | San Francisco. BOTTOM PHOTO:
    A cookbook about beans is an asset,
    nutritionally and economically. Photo
    courtesy Workman Publishing.

     

    Preparation

    You can do the first two steps a day or two before you serve the dish.

    1. PLACE the dried beans in a large pot and cover them with cold water. Soak them overnight; if you forget, you can soak them for at least 4 hours the day of preparation. When done soaking, strain the beans in a colander, rinse the pot, return the beans to the pot and cover them with fresh water.

    2. ADD 2 bay leaves to the pot and set it over high heat. When the water reaches a rolling boil, turn the heat down to a simmer and cover the pot with a lid. Cook for 45 to 60 minutes, until the beans are velvety tender but not mushy. Dip a mug into the pot and reserve a bit of the starchy cooking liquid; then strain the beans and set aside.

    3. PREHEAT the oven to 350°F. Prepare a baking sheet with parchment paper and place the biscuits on the sheet. While the oven is preheating, slice the ham to 1/2″ thickness as desired: full slices, ham fingers, etc. When the oven is ready…

    4. BAKE the biscuits for about 30 minutes or per package directions, until they’re golden brown. Meanwhile…

    5. HEAT 3 tablespoons of olive oil, more as needed, in a heavy-bottom pan. When the oil is hot, add the onions and a pinch of chile flakes and cook for about 5-7 minutes, until they’re softened and translucent.

    6. ADD the collard greens and turn the heat down to medium. Cook the greens and the onions together, occasionally tossing with tongs, for 10-12 minutes, until the greens are soft and tender.

    7. ADD the beans to the pan and cook together for a few minutes, until the beans have warmed through. It it seems too dry, add a tablespoon or two of the reserved cooking water instead of more olive oil. Remove from the heat and season with a squeeze or two of lemon, plus a few pinches of salt and pepper to taste.

    Perhaps the most often-consumed black-eyed pea recipe for the New Year is…

     
    HOPPIN’ JOHN

    Hoppin’ John is a traditional Southern dish enjoyed on New Year’s Eve or New Year’s Day to usher in a year of prosperity. It combines several good luck foods: beans, greens, pork and rice.

    Some recipes substitute ham hock, fatback, or country sausage for the conventional bacon; some add green peas, a splash of vinegar and/or favorite spices.

    Make Hoppin’ John as a hearty side with your favorite protein and a green salad. Here’s a Hoppin’ John recipe, plus a list of other “good luck” foods.
     
    CHECK OUT THE DIFFERENT TYPES OF BEANS in our Bean Glossary.

      

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    PRODUCT UPDATES

    blue-diamond-sriracha-230

    FSTG_bean-chips-generalmills-230

    TOP PHOTO: Almonds with a sriracha kick.
    Photo courtesy Blue Diamond. BOTTOM
    PHOTO: Bean & Tortilla Chips from Food
    Should Taste Good.

     

    Brands we enjoy and have previously reviewed are busy launching new lines. Here’s what we tasted lately.

    BLUE DIAMOND BOLD SRIRACHA ALMONDS

    Companies that have jumped on the “hot” bandwagon have figured out how to make products hot enough to please hotties, but not so hot that they loses sales from the other segments.

    These “bold” roasted almonds are delightful, and not as intense as the can indicates, or we would not have been able to eat them (medium salsa is the hottest we go).

    Consider them as stocking stuffers. Almonds are a healthful nut, so this is a guilt-free snack. The line is certified kosher by OK. More information.
     
    FOOD SHOULD TASTE GOOD BEAN CHIPS

    Our favorite line of tortilla chips, known for deftly combining other foods with corn-based tortilla chips, is now adding beans to the mix.

    Food Should Taste Good Black Bean Chips and Pinto Bean Chips combine nutritious, fiber-filled beans to deliver real bean flavors.

    Food Should Taste Good Bean Chips are gluten free, have zero grams trans-fat and are certified kosher by OU. More information.

    We must shout out to the line of tortilla chips in flavors galore. Beyond Cantina chips, there are Cheddar, Falafel, Guacamole, Harvest Pumpkin, Jalapeño, Jalapeño With Cheddar, Kettle Corn, Lime, Multigrain, Olive, Sweet Potato, The Works and White Cheddar.

    Love those chips!

     

     

    NASOYA CHIPOTLE BAKED TOFU

    Who says tofu isn’t flavorful? Nasoya, the country’s largest producer of tofu, has added a new flavor to its line of TofuBaked.

    Chipotle TofuBaked is ready to eat, sliced cold into salads or sandwiches, or heated for scrambles, omelets and Tex-Mex favorites (burritos, fajitas, tacos). Recipes on the website include Seven Layer Chipotle Dip, Southwest Breakfast Bake and Chipotle Tortilla Soup.

    We’re also fans of Ginger TofuBaked.

    The product is USDA certified organic and certified kosher by Star K.

    More information.
     
    POPCHIPS CRAZY HOT

    Quite hot, if not crazy hot, these chips are also quite tart, with as much vinegar as heat.

    In addition to red chili pepper flavor, there are hints of Cheddar cheese. We think it’s a winner for hot stuff lovers.

    The line is certified kosher by KOF-K and certified gluten free. More information.
     
    RUNA ICED TEA

    Runa Clean Energy has no sugar added iced teas, which, thanks to the guayusa from which the tea is brewed, has a natural sweetness as well.

    The line is certified kosher by OU, Fair Trade Certified and a Certified B Corporation.

    In 8.4-ounce/250 ml cans, flavors include Berry, Orange Passion and Original. More information.

     

    chipotle-tofu-nasoya-230

    popchips-crazy-hot copy-230

    TOP PHOTO: Spicy tofu, ready to eat from Nasoya. BOTTOM PHOTO: More hot stuff, this time in crunchy potato chips from Popchips .

     

      

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    RECIPE: Moroccan Quinoa & Roasted Carrots

    October 1st is World Vegetarian Day, the annual kickoff to Vegetarian Awareness Month.

    Vegetarian diets have proven health benefits, are kind to animals and help to preserve the Earth (meat production is a major source of greenhouse gas and deforestation).

    According to ProCon.org, some prominent vegetarians include/have included: Lord Byron, Bill Clinton, Leonardo da Vinci, Ellen DeGeneres, Thomas Edison, Albert Einstein, Benjamin Franklin, Dick Gregory, Steve Jobs, Carl Lewis, Franz Kafka, Paul McCartney, Martina Navratilova, Pythagoras, Voltaire and Leo Tolstoy.

    But you don’t need to have particular beliefs to enjoy this delicious vegetarian (actually vegan) side or main course. The quinoa supplies excellent nutrition, and the Moroccan spices are irresistible.

    The recipe is from Good Eggs, a San Francisco purveyor of artisan foods.

    RECIPE: MOROCCAN QUINOA & ROASTED CARROTS

    The addition of allspice, cinnamon and raisins impart a wonderful North African flavor profile and fragrance to this simple dish.
     
    Ingredients For 2-3 Servings

  • 2 bunches carrots, tops cut off, halved lengthwise
  • Olive oil
  • 1 cup white quinoa
  • 1-1/4 cups water
  • 1 handful* parsley, coarsely chopped
  • 1 teaspoon ground allspice, divided
  • 1 teaspoon ground cinnamon, divided
  • 1/4 cup of raisins
  • Squeeze of lemon†
  • Salt and pepper
  • Optional: plain or seasoned yogurt‡
  •    

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/roasted carrots quinoa goodeggs 230

    Delicious, nutritious and good-looking: quinoa and carrot salad with Moroccan seasonings. Photo courtesy Good Eggs.

     

    *What is a “handful” of parsley? It’s an indefinite amount; please don’t write recipes like this! The size of “a bunch” varies widely by retailer. Try this: For “a bunch,” use one cup loosely packed herbs and 1/2 cup for “a handful.”

    †What’s a “squeeze” of lemon? Is it a squeezed half lemon or a wedge of lemon? A medium lemon has 2-3 tablespoons of juice, a large lemon can have 4 tablespoons (1/4 cup). For a “squeeze,” try 1-2 teaspoons. Take notes and adjust both parsley and lemon measurements next time, as needed.

    ‡Give plain yogurt some savory flavor by stirring in one or more of the following: roasted garlic, chopped fresh parsley, minced chives or thin-sliced green onions (scallions). You can also use the zest from the lemon.

     

    Raw White Quinoa

    Uncooked white quinoa. Photo | Wikimedia.

     

    Preparation

    1. PREHEAT the oven to 425°F. Soak the quinoa in water for 15 minutes.

    2. PLACE the carrots on a baking sheet and toss with some olive oil. Roast for 20-30 minutes.

    3. STRAIN the quinoa and add it to a pot with the water. Turn the flame to high and bring to a boil, uncovered. As soon as it boils, reduce the flame to a simmer and cover the pot.

    4. CHECK after 15-20 minutes. When all of the water has been absorbed and the grains are still slightly opaque in the center, turn off the heat and let the quinoa steam with the cover on for 5 minutes.

    5. PLACE the quinoa in a bowl with the parsley, 1/2 teaspoon each of allspice and cinnamon, the raisins and lemon juice. Add a drizzle of olive oil and salt. Adjust the salt and spices to taste and add pepper to taste.

     
    6. REMOVE the carrots when they begin to caramelize and crisp up. Toss them gently with a pinch of salt, 1/2 teaspoon of allspice and 1/2 teaspoon of cinnamon. To serve, spoon the quinoa onto a serving plate or individual plates and top with the carrots. Pass the optional yogurt as a condiment.

      

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    TIP OF THE DAY: Roasted Peach & Chicken Salad

    Chicken Salad Grilled Peaches

    Inspired feasting: grilled chicken salad with
    grilled peaches. Photo courtesy Good
    Eggs.

     

    There are so many ways to approach an entrée salad. This suggestion, from our favorite artisan grocer, Good Eggs of San Francisco, combines grilled proteins with grilled fruit. (They can be oven-roasted instead.)

    Good Eggs also suggests that instead of an all-green salad, you add whole grains for fiber, texture and flavor.

    Grilled or roasted, the season’s peaches add a wallop of sweet juiciness to a salad. If the peaches in your store aren’t great, you can substitute apricots, mangoes, pluots or nectarines (all are stone fruits like peaches; see details below).

    We happened to have some beautiful red rice from Lundberg on hand, and used it in our first version of this recipe (a hit!).

    RECIPE: GRILLED CHICKEN SALAD WITH PEACHES &
    WHOLE GRAINS

    Ingredients For 4 Servings

  • 4 boneless chicken breasts
  • 2 peaches, ripe but still firm
  • 1 cup whole grains (see list below)
  • 2 cups mixed greens (we include 1/3 cup spicy greens like
    arugula and watercress, or radishes)
  • Optional: 3-4 tablespoons basil, cilantro and/or parsley,
    chopped
  • For The Dressing

  • 1 cup plain Greek yogurt
  • 1 clove garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon sumac or za’atar, or a combination of lemon zest and crushed red pepper flakes (more about sumac and za’atar)
  • Optional: minced herbs (some of what you use in the salad)
  • Salt and pepper to taste
  •  
    For Serving

  • Crusty bread
  • Olive oil for dipping, seasoned per taste*
  •  
    *Use infused olive oil (basil, garlic, rosemary, etc.) or season your own with dried herbs and spices.

     

    Preparation

    1. MAKE the yogurt dressing. Blend the ingredients and refrigerate to let the flavors meld. You can make this a day in advance. If the dressing is too thick at room temperature, thin it a tablespoon at a time with milk or plain kefir.

    2. GRILL the chicken breasts and sliced peaches, or roast them at 400°F, for 20 minutes. You can grill the bread at the same time. When cool enough to work with, shred or julienne the chicken.

    3. COOK the grains to al dente; you don’t want mushy grains with your crisp greens. While the grains are cooking, wash and pat dry the greens.

    4. TOSS and plate the chicken, cooked grains, salad greens and herbs. Garnish with the peaches. Pass the yogurt dressing.
     
    LIST OF WHOLE GRAINS

    Whole grains that are common in the U.S. include barley, buckwheat, bulghur, corn, oats, quinoa, rice (only colored rice, e.g. black, brown, red), rye, wild rice and whole wheat.

     

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/red quinoa spoon pour 230

    Read this if you need to be convinced of the benefits of whole grains. Photo of red quinoa courtesy Village Harvest.

     
    Whole grains that are less commonly used in the U.S. include amaranth, einkorn, farro/emmer wheat, freekeh, Kamut® Khorasan wheat, kañiwa (a cousin of quinoa), millet, sorghum, teff and triticale.

    Learn more about these grains at WholeGrainsCouncil.org.
     
     
    WHAT ARE STONE FRUITS?

    Stone fruits exist in two different botanical families. The temperate climate-based Rosales order, Rosaceae family, includes what we think of as European stone fruits plus almonds, pecans and walnuts. The tropical/subtropical-based order Sapindales, family Sapindaceae, includes familiar fruits, nuts and spices such as cashew, lychee, mango, mastic, pistachio and sumac.

    Stone fruits from the Rosaceae family are members of the Prunus genus, and include apricots, cherries, nectarines, olives, peaches, plums, and cherries and cross-breeds such as apriums, plumcots and pluots.

    A stone fruit, also called a drupe, is a fruit with a large, hard stone (pit) inside a fleshy fruit. The stone is often thought of as the the seed, but the seed is actually inside the stone.

    In fact, almonds, cashews, pecans and walnuts are examples of the seeds inside the stones. They’re also drupes, but a type in which we eat the seed inside the pit instead of the surrounding fruit.

    Not all drupes are stone fruits. The coconut is also a drupe, as are bramble fruits such as blackberries and raspberries. June through September is prime stone fruit season in the U.S.

    Enough botany for you?

      

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    TIP OF THE DAY: Pozole (Posole) ~ Not Just For Special Occasions

    Much of what we know about Aztec customs is thanks to Bernardino de Sahagún (1499-1590), a Franciscan friar, missionary priest, scholar and ethnographer who traveled to New Spain* (current-day Mexico) after its conquest. Arriving in 1529, he learned the Nahuatl language of the Aztecs and spent more 61 years documenting their beliefs, culture and history.

    He wrote extensively about Aztec cuisine. This article focuses on pozole (poe-SOE-leh, and often spelled posole in the U.S.), a hearty soup or stew made of hominy, meat, chiles and other seasonings.

    The dish has either a red or green color depending on the chiles used for the soup base; there’s also white pozole. In addition to the traditional pork, later variations used beans, beef, chicken and seafood.

    Pozole† is actually the Aztec word for hominy, corn that is hulled (the bran and germ have been removed) by bleaching the whole kernels in a lye bath (called nixtamalization).

    In Sahagún’s time, pozole was cooked only on special occasions. Later, it became a popular holiday and “Saturday night” dish.

       

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/pork pozole chefIngridHoffmann 230

    Pork pozole, garnished with cabbage,
    cilantro, lime and radishes. Photo courtesy Chef Ingrid Hoffmann.

     
    Today, pozole is customized by each individual at the table, with garnishes that include avocado, cilantro, diced red onion, lime or lemon wedges, oregano, radishes, salsa, shredded cabbage, sour cream and tortilla chips or tostadas.

    NOTE: Don’t confuse pozole with pozol, a porrige-like drink made from fermented corn dough.
     
    *After an 11-year struggle for independence, New Spain became the sovereign nation of Mexico in 1821.

    †Also spelled posole, pozolé and pozolli; the original Nahuatl spelling is name is potzolli.
     
    CLASSIC POZOLE RECIPES

  • Beef Pozole With Red Chiles (Pozole Rojo)
  • Green Pozole With Chicken (Pozole Verde)
  • Red Pozole With Chicken (Pozole Rojo)
  • Red Pozole With Pork (Pozole Rojo)
  • Shrimp & Scallop Pozole (Pozole Blanco)
  • Vegetarian Pozole With Beans (Vegan Pozole Rojo)
  • White Pozole With Chicken (Pozole Blanco)
  •  
    A modern variation:

  • Pozole-Stuffed Grilled Onions
  •  

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/pozole salad kaminsky 230

    Pozole interpreted as a salad, for a first course or side. Photo courtesy Hannah Kaminsky | Bittersweet Blog.

     

    Today we feature a vegan pozole salad from Hannah Kamimsky of Bittersweet Blog. It is intended as a first course or a side dish.
     
    RECIPE: POZOLE SALAD

    Ingredients For 8 Side Servings

  • 2 pints cherry or grape tomatoes
  • 1/2 cup red onion, diced
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • 1/2 Savoy cabbage ((1-1/4 pounds), shredded
  • 1 can (29-ounces) cooked white hominy kernels (not hominy grits), drained and rinsed
  • 2 ripe avocados, diced
  • 1 jalapeño, seeded and finely minced
  •  
    For The Cilantro Dressing

  • 1/2 cup fresh cilantro
  • 1/4 cup sundried tomatoes
  • 1 clove garlic
  • 1/4 cup fresh lime juice (2-3 limes depending on size and juiciness)
  • 1-1/2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon light agave nectar
  • 1/2 teaspoon salt
  • 1/4 cup olive oil
  •  
    Preparation

    1. PREHEAT the oven to 425°F. Toss the cherry tomatoes and onion with the olive oil and oregano, and spread them in one even layer on a rimmed baking sheet. Roast for 15-25 minutes, until the tomatoes are blistered and beginning to burst. Let cool. Meanwhile…

    2. PREPARE the dressing: Add the cilantro, sundried tomatoes and garlic to a food processor or blender, and slowly pour in the lime juice while running the machine on low. Thoroughly purée, pausing to scrape down the sides of the bowl or blender jar as needed. Once the purée is mostly smooth, add the agave, chili powder, cumin and salt next, and drizzle in the olive oil (with the motor running) to emulsify.

    3. TOSS together the tomatoes and onions, cabbage, hominy, avocados, and jalapeños in a large bowl. Pour the dressing on top and toss to coat. Chill for at least an hour before serving to allow the flavors to fully meld.

      

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    TIP OF THE DAY: Paella On The Grill

    We love paella and don’t make it often enough. So when Fagor wrote to us about their paella pan and included a recipe to make it on the grill, our ears perked up.

    PAELLA HISTORY

    Paella (pronounced pie-AY-ya) originated in Valencia, a region on the Mediterranean (east) coast of Spain. It was originally a peasant dish, made by agricultural laborers who cooked a mixture of rice, snails and vegetables in the fields. Cooked in a pan over an open fire. it was a communal dish, eaten directly from the pan with wooden spoons.

    Valencianos who lived closer to the coast added local eel plus butter beans (lima beans). Paella is the type of dish that lends itself to adding whatever you have on hand, so can change seasonally. Recipes thus evolved in many directions.
     
    MODERN PAELLA

    The paella we know today—saffron rice mixed with chorizo, chicken and seafood—did not evolve until the late 18th century century, when living standards rose affording the use of more expensive ingredients—especially saffron, the world’s costliest spice.

    It’s easy to vary the ingredients to create any type of paella, including vegetarian and vegan recipes. But three main styles developed in the 19th century:

  • Paella Valenciana combines rice, green vegetables, meat (rabbit, chicken, duck), snails, beans and seasoning.
  • Paella de marisco, a seafood paella that replaces meat and snails with seafood, and omits the beans and green vegetables.
  • Paella mixta, a freestyle combination of meat, seafood and vegetables. Note that in the U.S., dishes called “Paella Valenciana” are actually paella mixta, the combination of ingredients preferred by most people.
  •    

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/paella on grill acouplecooks. 230

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/fagor paella pan 230

    Above, paella on the grill; photo courtesy A Couple Cooks. Underneath, the Fagor paella pan; photo courtesy Fagor America.

     

    By the mid-1800s, paella included short-grain white rice and a mix of proteins: chicken, duck, rabbit and snails (less affluent people often made do with snails alone). The dish was actually a “rice and beans” dish, with a mix of butter beans, Great Northern beans (white beans) and runner beans (green beans). Artichokes and tomatoes replaced runner beans in the winter. Spices included garlic, pimentòn (sweet paprika), rosemary, saffron and salt. The dish was cooked in olive oil.

    The recipe continued to evolve as chorizo, green peas, olives and roasted red pepper found their way into the dish. We’ve seen recipes with chopped chard or escarole, eggplant, fennel, mushrooms, oives, onion, piquillo chiles, red or green bell pepper, snow peas, tomatoes (fresh diced or roasted) and seasonal (spring asparagus and winter squash, e.g.). Some cooks garnish the top of the paella with sliced hard-boiled eggs and lemon wheels.

    The cook’s favorite ingredients were sure to be included. The chef at Soccorat, Soccarat, a group of tapas and paella restaurants in New York City, devised a paella menu that includes:

  • Arroz negro (black rice): calamari, fish, scallops, piquillo peppers and shrimp with squid ink rice.
  • Carne (meat): chicken, chorizo, mushroom sofrito, short ribs and snow peas.
  • De la huerta (from the orchard, i.e., vegetarian*): artichokes, cauliflower, eggplant, snow peas and tomatoes.
  • Fideuà† de mar y montana (ingredients from the sea and mountains): Brussels sprouts, chicken thighs, cuttlefish and shrimp, with noodles instead of rice
  • Langosta (crustacean): lobster, roasted peppers, scallops, shrimp and squid.
  • Pescados y mariscos (fish and seafood): cockles, English peas, mussels, scallops, shrimp, squid and white fish.
  • Socarrat‡ (house signature recipe): beef, chicken, cockles, cuttlefish, fava beans, mussels, shrimp and white fish.
  • Valenciana: asparagus, pork ribs, rabbit, scallions and snails.
  •  
    *The word vegetariano does exist in Spanish, but there is some poetic license involved with the orchard reference.
     
    †Fideuà denotes the a type of cuisine from Catalonia, the northeastern part of Spain (north of Valencia). The style originated in the 1920s in the city of Gandia, when thin noodles like vermicelli (fideu in the Catalan language) were used instead of rice in the paella. The pasta is broken into short lengths and cooked in the paella pan. There are many variations of it, and it is optionally served with allioli sauce, the traditional Catalan garlic and olive oil sauce. Other examples of the cuisine: calçots—barbecued spring onions with romesco sauce—cured anchovies, embutidos y butifarras (cured meats and sausages), sparkling Cava wine and anything made with the local bolet mushrooms. Canelons, Spanish cannelloni, and Pa amb tomaquèt, bread rubbed with tomato (and sometimes with with garlic and olive oil), and Escudella de carn d’olla, is a hearty Catalan stew, round out the list of “must trys” when you’re next in Barcelona.
     
    ‡Soccorat is the hard, crunchy rice crust that develops on the bottom of the pan from its proximity to the heat. Some people particularly enjoy it.

     

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/chicken Wm Son paella 230

    Paella is a freestyle dish: Whatever you have on hand can go into the pan. Here, chicken legs and thighs, green beans and corn are included. Our personal favorite combination: a mixto with pimento (red bell pepper in a jar), black and green olives, artichoke hearts and green peas, plus fresh asparagus in the spring. Photo courtesy Williams-Sonoma.com.

     

    RECIPE: PAELLA ON THE GRILL

    This recipe, sent to us by Fagor, takes about 40 minutes. Created by ACoupleCooks.com, can easily be made as a vegan dish. You can also add the traditional mixto ingredients, chicken thighs and sliced chorizo.

    Ingredients For 4 Servings

  • 15-inch paella pan or any large, shallow, flameproof pan (stainless steel or aluminum preferable)
  • 12 mussels or clams
  • 12 high-quality deveined shrimp (or substitute cooked chickpeas for a vegetarian version)
  • 4 ounces shiitake mushrooms
  • 1 zucchini
  • ½ head cauliflower or any vegetables of your choice (we used a classic blend of roasted red peppers [pimento], peas and olives)
  • 4 cloves garlic
  • 3 tablespoons olive oil
  • ½ cup tomato purée
  • 5½ cups vegetable broth
  • 2 cups arborio (short grain) rice
  • 1 pinch saffron
  • 2 tablespoons pimentón (Spanish smoked paprika)
  • 1 teaspoon kosher salt
  • Fresh ground pepper
  •  
    Preparation

    1. HEAT the grill to medium high heat. Prepare the ingredients: Scrub the mussels or clams; place them in a bowl with the shrimp. Slice the zucchini and mushrooms; chop the cauliflower into bite sized pieces. Place the vegetables in a bowl.

    2. MINCE 4 cloves of garlic and put them in a small bowl with 3 tablespoons olive oil. In a medium bowl, place ½ cup tomato purée and 5½ cups broth; mix to combine. In a another bowl, add 2 cups arborio rice, 1 pinch saffron, 2 tablespoons pimentón, 1 teaspoon kosher salt, and a good amount of fresh ground pepper.

    3. ASSEMBLE the paella: Bring the bowls of ingredients and the paella pan to the grill. Prior to cooking, add about 15 briquettes to the fire to keep the temperature up. Place the pan on the grill and add the olive oil and garlic; cook for about 30 seconds. Add the vegetables; cook for about 2 minutes, stirring occasionally. Add the seafood; cook for about 2 minutes, flipping the shrimp once. Pour in the rice and spices so that they cover the pan. Add the broth and purée mixture and stir to combine.

    4. COOK the paella for 20 to 30 minutes, until most of the liquid has evaporated. Cook uncovered on a charcoal grill or with the cover down on a gas grill. Make sure not to stir, since this when the soccorat develops. (Editor’s note: Soccorat is the rice crust on the bottom of the pan, which some people find very exciting. We personally don’t like hard, crunchy rice).

    5. CHECK to see that the rice on the bottom does not burn; it cooks fairly quickly. Remove the pan from the heat and let sit for about 5 to 10 minutes to cool.
     
    WHY BUY A PAELLA PAN?

    Why not make paella in a roasting pan or other vessel you already have?

    You can, of course; but a paella pan is specifically designed for seamless heat conduction and retention. Fagor’s, with a heavy weight and enamel-on-steel design, is a great heat conductor on the grill, oven or stovetop.

    You can buy it Fagor Paella Pan or at retailers like Bed, Bath & Beyond. Be sure to get the 15-inch size. With a dish like paella, you want to make as much as you can and enjoy the leftovers.

    A paella pan is a versatile piece of cookware that can also be used to make:

  • Eggs and bacon
  • Pancakes
  • Roast chicken (the pan goes from oven to table)
  • Stir-frys (or anything you’d use a wok for)
  • Pizza: grease and flour the pan well or use nonstick spray
  •  
    And the pan easily goes from stove to table (don’t forget a trivet).
      

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    TIP OF THE DAY: The New Layered Salad Bowls

    What’s hot in fast-casual restaurant dining? Layered salad bowls!

    The bowls have a bed of salad greens, with layers of toppings such as beans, cheese, corn, dips (guacamole, hummus, salsa), grains, legumes, noodles, proteins, sour cream, tomatoes and more. Each layer of ingredients adds more flavor and texture.

    According Katie Ayoub’s article in Flavor & The Menu, Chipotle’s Burrito Bowl now surpasses its burritos in sales. Jamba Juice added five Energy Bowls to its lineup last September. Panera rolled out Broth Bowls in January and KFC launched two new Chicken & Rice Bowls. On The Border introduced Border Bowls in April. The list goes on.

    Bowls cross comfort-food and global flavors with better-for-you fresh vegetables and smaller portions of protein. They provide tastes of multiple favorites in one dish. They’re a hit.

    Make your own bowls at home with the layer-by-layer guide to ingredients below, and add your own to the list.

    A tip: If you plan your menus for a few days, you can have leftover beans, grains and proteins with which to construct your bowls.

     

    steak-bowl-gimmedelicious-230

    A homemade version of Chipotle’s Steak Burrito Bowl (hey, where’s the grated cheese?). Here’s the recipe, from GimmeDelicious.com.

     
    BASE

    Salad greens plus:

  • Grains: Quinoa, farro, oats, rice (basmati, brown, cilantro, coconut, etc.)
  • Pasta: cappellini, penne rigate, ramen, rice noodles, soba noodles, whole wheat noodles
  • Potatoes: mashed/smashed white or sweet potato, diced boiled potatoes vinaigrette
  • Pulses: beans, lentils, edamame
  •  
    PROTEIN

  • Beef: braised beef or short rib, cubed or sliced steak
  • Chicken: grilled and cubed or sliced
  • Egg: fried, hard or soft-boiled, pickled
  • Lamb: cubed or sliced
  • Meatballs: beef, chicken, lamb, pork, turkey
  • Shrimp: habanero-mango glazed
  • Salmon: mini salmon cakes
  • Fish: grilled, pepper-crusted
  • Pork: pulled/shredded
  • Vegetarian: baked/grilled tofu or seitan, falafel, vegetarian “meatballs”
  •  

    Shrimp-Border-Bowl-OnTheBorder-Flavor-Menu-230

    From On The Border, the popular Shrimp Border Bowl, with grilled shrimp and
    Tex-Mex fixings.

     

    PRODUCE

  • Charred: beans, broccoli, carrots, greens, onions
  • Fresh: arugula, avocado, baby kale, basil, cilantro, corn, jicama, mint, mixed greens, peas/snow peas, radish, tomato, watercress, zucchini
  • Fruit: apple or pear slices, berries, cranberry sauce, grapefruit or orange segments, stone fruit slices
  • Grilled: corn, eggplant, green beans, mushrooms, peaches, red onion, zucchini
  • Roasted: bell pepper, jalapeño, mushrooms, onions, shallots, squash, tomato
  •  
    FLAVOR BINDERS

  • Broth: beef, chicken, miso, roasted vegetable, seafood (add ingredients that work in a soup bowl)
  • Other: Greek yogurt, hummus, sour cream, tzatziki, vinaigrette
  • Salsa: chimichurri, pico de gallo, roasted tomatillo
  • Sauce: chipotle sauce, guacamole, pesto, red curry paste, roasted harissa, peanut sauce, tikka sauce (to drizzle)
  •  
    TOPPINGS

  • Cheese: grated cheddar or mozzarella, crumbled fresh or aged cheeses
  • Dried fruit: apricot, cherry, cranberry, dates, fig
  • Fermented produce: cabbage, cucumber, kimchi, turnip greens
  • Nuts and seeds: candied, fire-roasted, glazed, spiced, toasted
  • Pickled produce: beets, carrots, onions, peppers, radish, slaw, watermelon
  •  
    We can’t wait until lunchtime!

      

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    TIP OF THE DAY: Quinoa Fried Rice

    Fried rice is a typically made from leftover steamed rice, stir-fried in a wok with leftover vegetables and meats. This leads to countless variations, not just in China but throughout the Pacific Rim.

    There’s American fried rice (with sliced hot dogs, popular in Thailand), curry fried rice, Filipino garlic fried rice, Indonesian fried rice (nasi goreng), kimchi fried rice and much, much more. Take a look.

    Then, perusing some online photos from PF Chang’s, we found this photo of quinoa fried rice, topped with a fried egg. So today’s tip is:

    When you have leftover cooked grains of any kind, turn them into “fried rice.”

    Of course, you don’t need leftovers. You can cook the grains from scratch for the recipe. In addition to those you commonly cook, this is an opportunity to try something new from this list:

  • Barley
  • Buckwheat
  • Bulgur
  • Couscous
  • Farro
  • Kasha
  • Rice (black, brown, red, wild, white)
  • Quinoa
  •    

    quinoa-fried-rice-pfchangs-230

    Have “fried rice” topped with an egg for breakfast, lunch or dinner. Photo courtesy PF Changs.

     

    RECIPE: QUINOA FRIED RICE

    If you want to serve a cooked egg on top of the quinoa, you can opt to leave out the raw eggs that get scrambled into the grain at the end. We prefer using both.

    You also can add leftover corn, beans, or what-have-you. If the item is soft (cooked zucchini, e.g.), add it at the end to warm it, without cooking it further.

    And of course, dice any leftover meat or seafood and add it at the end, also to warm.

    Ingredients For 3 Servings

  • 2½-3 cups cooked* quinoa or other grain
  • 1½ tablespoons teriyaki sauce
  • 2½ tablespoons soy sauce
  • ¾ teaspoon sesame oil
  • 1 tablespoon olive oil, divided
  • ¼ small onion, chopped
  • 2 carrots, peeled and chopped
  • 3 scallions, chopped and divided
  • 3 garlic cloves, minced
  • ½ teaspoon fresh ginger, minced
  • 1 tablespoon olive oil
  • 2 eggs, raw
  • ½ cup peas, fresh, cooked or frozen/thawed
  • Optional: 3 eggs, cooked
  •  
    *If cooking from scratch for this recipe, cool the grain to room temperature, or preferably overnight in the fridge.

     

    quinoa-methylsoy-wiki-230

    Quinoa grows in black, red and white varieties. Above, raw white quinoa seeds. Photo by Methyl Soy | Wikimedia.

     

    Preparation

    1. MIX the sauce: Combine the teriyaki sauce, soy sauce and sesame oil in a small bowl. Set aside.

    2. FRY or poach the eggs and keep warm.

    2. HEAT ½ tablespoon of the olive oil in a large sauté or frying pan over a high heat. Add onion and carrots and cook for two minutes.

    4. ADD 2/3 of the scallions, the garlic and the ginger to the pan. Cook for another two minutes. Add the rest of the olive oil and the quinoa. Stir-fry about two minutes.

    5. ADD the sauce and stir-fry until incorporated, about two minutes. Make a well in the center of the quinoa; add the raw eggs and stir to scramble.

    6. ADD the peas and stir until they are warmed through. Top with the optional fried/poached egg, garnish with the remaining scallions and serve.

     

      

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