Quinoa Pilaf

For a yummy main course made from steamed quinoa and savory vegetables, you cannot beat this pilaf. It was featured on KUTV2 News at Noon, Thursday, January 5. To watch the clips, visit www.miraclepilltruths.com. Click In the News for this and other cooking segments.

Quinoa-Walnut Pilaf With Butternut

Squash & Caramelized Onions

Serves 4-6

*Quinoa is an ancient grain with a spiral shape and tiny kernels. It has a pleasant nutty flavor and cooks up similar to rice. Quinoa can be enjoyed hot as a side dish or in cold salads.

*Toast walnut halves by placing on a baking sheet in a preheated 375 degree oven for approximately 10 minutes, until fragrant and beginning to brown.

*Use a standard potato peeler to remove the peel from butternut squash.

2 cups dry quinoa*

2 tablespoons plus 1 teaspoon oil, divided

3 tablespoons butter, divided into 2 tablespoons and 1 tablespoon

1 large onion, cut into 1 inch dice

1 teaspoon honey

1 cup uncooked butternut squash, *peeled, cut into 1-inch dice

1 cup toasted walnut halves*, coarsely chopped

2 tablespoons fresh sage leaves, chopped

2 large garlic cloves, finely minced

2 jalapeno chilies, stemmed, seeds and ribs removed, finely diced

1 tablespoon dry ground ginger

1 cup tomato juice or V-8, vegetable stock or water

1 cup corn kernels, canned or frozen

1 (9-10 ounce) package prepared fresh spinach leaves

1 avocado, sliced

2 cups drained plain yogurt (preferably whole milk)* see method below

Cook quinoa in 4 cups salted water in a covered pot on the stovetop, or use a rice cooker. Quinoa should absorb all the water and still be firm.

In a large, heavy-bottomed saucepan, melt 1 tablespoon butter with 2 tablespoons oil over medium heat. Add diced onion and honey, and stir to coat with oil. Cook until onions begin to brown and take on a sweet caramel flavor (about 5 minutes). Add diced butternut squash, walnuts, and sage. Continue to cook, stirring occasionally until squash begins to brown but is still firm (another 5 minutes). Add garlic, jalapenos, and ginger and cook for one more minute. Add more oil if pan seems dry. Add liquid and corn, and stir to incorporate any browned bits on the bottom of the pan. This is called de-glazing the pan.

Stir cooked quinoa into vegetables. Season pilaf generously with salt and pepper. Stir in remaining one tablespoon of butter. Keep warm on low heat.

In a large pan, wilt spinach in the remaining teaspoon of oil over medium heat. Place a bed of spinach on each plate. Top with quinoa pilaf, avocado slices, and a dollop of thickened yogurt (or purchased sour cream). Serve. See Thickened Yogurt recipe below.

Thickened Yogurt

Why cook with yogurt instead of sour cream? Because it is lower in saturated fat and has a distinctly tangy-rich flavor. Yogurt is also creamier with a smoother mouth-feel than sour cream. If you are short on time, don’t bother draining it and just plop a spoonful over anything you would garnish with sour cream.

Method

To thicken yogurt, set a fine mesh strainer over a bowl to catch drips and drain whole or low fat yogurt in the refrigerator at least an hour and up to one day. Store in an airtight container for up to one week. Use in place of sour cream.

Whole Grain Chili (Meatless)

My dear coaching client—Marilu in Gig Harbor, Washington—recently sent me a recipe for Meatless Mexican Filling. As she claimed ownership of her body and began to hear its signals, she began to crave high-flavor, meatless, dishes. Those plant-food cravings resulted in this fantastic whole-grain and lentil pilaf that lends itself to endless flavor profiles and combinations. I modified it slightly and added plenty of suggestions for ways to enjoy it as part of your favorite dishes.

Although I don’t like to make “alternative” dishes by substituting out the meat or fat, in this case I find the taste inherently delicious. I don’t consider it an adaptation but rather, a contemporary spin on rice. Whole grains have a rustic, nutty flavor and when cooked al dente have a toothy mouth feel, similar to ground meat. Could you add a little pork sausage or beef? Sure, but with plenty of flavor and texture you just don’t need it. This preparation stands alone.

Meatless Whole Grain Chili

Makes 12 cups

Although red quinoa is less widely available, it is lovely in this dish because it keeps the appearance darker—more like chili with meat. Swap in other alternative grains such as: teff, kamut, spelt, millet, hemp seed, or chia seed. Feel free to use this basic mixture as a foundation for many different flavor profiles. Instead of chili flavorings try using Italian herbs and garlic, Indian curry spices with peas and coconut milk, Moroccan spices with almonds, carrots, squash and garbanzo beans, or any other flavors you like. Serve this hot with sour cream and corn bread, as burrito filling, or as a delicious stuffing for squash, cabbage, pork loin, or peppers. Alternately, try it cold piled on top of salad with avocado, tomatoes, cheese, and ranch dressing.

For Grains:

1 cup lentils

1 ½ cups brown rice

½ cup yellow or red quinoa

½ cup barley

½ cup whole oat groats (*optional)—available in bulk bins at many markets

2 teaspoons salt

For Chili Flavoring:

3 Tablespoons olive oil

1 large onion, diced small

2 large bay leaves

3 Tablespoons chili powder

2 teaspoons lemon pepper

1 teaspoon garlic powder

2 tablespoons sweet paprika (smoked or regular)

1 tablespoon dried oregano

1 teaspoon—or to taste of dried ground hot chili (arbol, cayenne, New Mexico, pasilla)*optional

1 15-ounce can diced tomatoes (or 1 ½ cups diced fresh tomatoes with juices)

1 cup water or vegetable stock

4 cups fresh spinach, washed, dried, and coarsely chopped

Salt and pepper to taste

In a rice cooker prepare grains with salted water according to manufacturer’s directions, or use 2 cups water for every 1 cup grain. Meanwhile, heat oil in a large lidded pot. Add onion and dry spices and sauté until fragrant, about 5 minutes. Add tomatoes and water and stir to deglaze pan. Set aside until grains are cooked.

Stir cooked grains and lentils into the onion-spice mixture. Add spinach and stir. Simmer on low heat for up to 2 hours. Correct seasoning with salt and pepper. Add more water or tomatoes if mixture becomes dry. Serve immediately, or refrigerate up to a week. Freezes well.

Tres Hatch is the author of Miracle Pill 10 Truths to Healthy, Thin, & Sexy.