Recipes from: The Vegetarians Complete Quinoa Cookbook by the Ontario Home Economics Association, edited by Mairlyn Smith PHEc
Harvest Dinner Fall and Winter
recipe by: Mairlyn Smith PHEc
This colourful all-in-one dinner is a great fall or winter family friendly dinner. Easy to make, this dinner can be on the table in about 30 minutes. Quicker and way more nutritious than delivery!
Makes 5 cups (1.25 L)
One serving = 1 ¼ cups (310 mL)
¼ cup (60 mL) red quinoa, rinsed and drained
½ cup (125 mL) water
1 tbsp (30 mL) canola oil
1 – 227 g package of mini white mushrooms or 3 cups (750 mL) thinly sliced
4 large cloves garlic, minced
1 onion, diced
2 medium carrots, scrubbed well, diced
1 tbsp (15 mL) dried thyme leaves
1 tsp (5 mL) dried rosemary
¼ tsp (1 mL) cracked black pepper
½ cup (125 mL) vegetable broth, divided
1 ¼ cup (310 mL) frozen shelled Edamame or 8 oz package – see sidebar
4 oz (125 g) or approx ½ cup (125 mL) goat cheese
1 Place quinoa in a small pot, add water, and bring to boil, cover and cook over medium/low heat for 15-18 minutes. The quinoa is done when the grains are translucent and all of the water has been absorbed. Fluff with fork, remove from heat and let stand covered for 5-10 minutes.
2 Meanwhile heat a large skillet over medium heat. Add oil and mushrooms. Let mushrooms sit and brown for approx. 3-5 minutes before stirring. Let brown for 3-5 more minutes. (see sidebar)
3 Add onions and garlic and lightly sauté until lightly browned, approx. 3-5 minutes.
4 Add carrots, thyme, rosemary, and cracked pepper. Stir well. Add ¼ cup (60 mL) broth, cover, and cook for 3-5 minutes, stirring occasionally.
5 Add frozen Edamame and stir until they turn a bright green.
6 Stir in cooked quinoa. Crumble the goat cheese in and gently mix. Add the rest of the broth (1/4 cup/60 mL) Stir in, cover, and reduce heat to low. Cook for 3-5 minutes or until the cheese has melted and the Edamame are cooked through.
You can buy edamame in the frozen food section of larger grocery stores. Choose either in the pod or shelled. This recipe calls for shelled.
Tip: Mushrooms and browning: Rule of thumb – let mushrooms alone in the frying pan, too much bumping them around will cause them to release too much moisture and they end up stewing not browning.
Per serving: (1 ¼ cups (310 mL): 243 calories, 11 g fat, 4 g sat. fat, 9 mg cholesterol, 162 mg sodium, 23 g carbohydrates, 5 g fibre, 7 g sugars, 12 g protein. Excellent source of vitamin A.
Goat Cheese, Red Pepper and Spinach Quiche in Quinoa Crust Fall and Winter
recipe by: Erica Horner Student SHEA Member
This pie crust is gluten free, easy to make, and tastes great. The three winning answers in the quest for a tasty easy-to-make gluten-free crust!
Makes 1 individual 10 –inch pie plate
One serving = ¼ of the pie
1/3 cup (75 mL) quinoa, rinsed and drained
2/3 cup (175 mL) water
2 tbsp (30 mL) non-hydrogenated margarine, melted, divided
3 tbsp (45 mL) pasteurized egg whites – found by the shelled eggs
¼ tsp (1 mL) freshly cracked pepper
- Place quinoa in a small pot, add water, and bring to boil, cover and cook over medium/low heat for 15-20 minutes. The quinoa is done when the grains are translucent and all of the water has been absorbed. Fluff with fork, remove from heat and let stand covered for 5-10 minutes.
- Preheat oven to 400 °F (200°C) Lightly brush inside of a 9-inch (23 cm) pie plate with a little bit of the melted margarine, reserve the rest and set pie plate aside.
- Place cooked quinoa in a bowl and mash with spoon.
- Stir in eggs whites, pepper, and the rest of the melted margarine, mixing well. It will look pasty, this is a good thing.
- Transfer quinoa mixture to pie pan and using a spatula or your fingers (hope you washed your hands) spread mixture evenly across the bottom and ¾\s of the way up the sides of the pan to a thickness of approximately 1/8- inch (3 mm) thickness. This is slightly tricky, just do your best.
Goat Cheese, Red Pepper and Spinach Quiche filling
3.5 oz (100 g) goat cheese cut into small pieces
½ cup (125 mL) diced red bell pepper
½ cup (125 mL) tightly packed chopped baby arugula
4 omega-3 eggs
¼ cup (60 mL) pasteurized egg whites – measured in a glass measuring cup
¼ cup (60 mL) water
- Place goat cheese, red pepper and arugula into the pie crust.
- Whisk together egg, liquid egg whites and water and pour over cheese and vegetables.
- Bake in preheated oven for 21 to 24 minutes or until the egg mixture has set. Remove from oven and let sit for 5 minutes before serving.
The pie crust can also be used for a fruit filling.
Per serving (1/4 pie): 262 calories, 18 g fat, 6 g sat. fat, 202 mg cholesterol, 254 mg sodium, 12 g carbohydrates, 2 g fibre, 2 g sugar, 16 g protein. Excellent source of vitamin B12.
For the recipe for the Brownie Bites click here
Arugula with Roasted Beets and Goat Cheese Fall/Winter/Early Spring Recipe from Healthy Starts Here!
By: Mairlyn Smith PHEc
This upscale trendy salad is a winner in both the taste and nutrition categories. Beets are rich in antioxidants that reduce levels of homocysteine, which is an amino acid that may cause damage to your blood vessels.
Beets aren’t considered a spring vegetable but local beets are wintered and are still available in most grocery stores till the end of March.
8 cups (2 L) baby arugula or One – 142 g container
4 roasted beets (roasting beets gives them a sweeter richer flavour than boiling)
2 oz (50 g) goat cheese, at room temperature
2 tbsp (30 mL) balsamic vinegar
1 tbsp + 1 tsp (20 mL) extra virgin olive oil or canola oil
2 tsp (10 mL) grainy Dijon mustard
2 tsp (10 mL) honey
1 large shallot, minced
- Roast the beets the night before. Place washed whole beets in an 8×8-inch(2L) metal pan lined with foil or parchment paper and roast in a preheated oven at 350°F (180°C) for 1-2 hours or until soft. This will be totally related to the size of the beets and how soft you want them. I like my beets on the firmer side. When the beets are cooked, cool, place in a covered container and refrigerate overnight.
- On serving day: Place arugula in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place in a salad spinner and spin or pat dry. Place in a large bowl. Set aside.
- Peel beets and cut each into thin slices. Unless you want to have purple fingers wear rubber gloves for this little dye your hands exercise. Set aside.
- Make dressing: whisk together the balsamic vinegar, oil, Dijon and honey in a small bowl. Add shallots. Mix together well. Reserve 2 tsp (10 mL). Pour the rest of the dressing over the arugula and toss well.
- Divide the arugula equally between four plates. Top each with ¼ of the sliced beets, using your fingers pinch off equal amounts of goat cheese and top the salad with it. Drizzle each salad with the reserved salad dressing. Serve.
Makes four servings
One serving contains: 162 Calories, 8.5 g Total fat, 3.1 g Sat Fat, 0 g Trans Fat, 354 mg Sodium, 15.7 g Carbs, 2 g Fiber, 11.0 g Sugars, 6 g Protein
Tip: Whenever I buy beets, I roast them while I’m cooking something else in the oven. I was raised by parents from the Depression and conserving energy is second nature to me. The cooked whole beets can stay in the fridge for up to three days.