0 In Anti-Inflammatory/ Gluten Free

You Haven’t Seen This Quinoa Recipe Before!

anti-inflammatory-miso-curried-quinoa-bowl | HealWithAutumn.com

The Anti-Inflammatory Miso Curried Quinoa Bowl

As my blog progresses you will notice a re-occurring theme: Recipes To Fight Inflammation.  As a person living with Chron’s disease for the last fifteen years incorporating anti-inflammatory foods into my diet has been essential for my well-being.I strongly believe that anyone living with a gastrointestinal disorder should be integrating these foods into their diet . But even more importantly these foods should be staples in everyone’s diet as the root of most disease is inflammation!

Another theme you will see in my blog posts are My Chef’s Notes. While I don’t consider myself  a professional chef yet, I do have a considerable amount of knowledge and experience in cooking that I want to share with anyone who takes the time to read these posts. We all have busy lives and our health often takes a backseat. Therefore, my goal is to share tips, tricks, ideas and methods that can enhance your home cooking and demystify some of the daunting mind sets  we have when it comes to home cooking.

Today’s delicious recipe was inspired by three of my favorite anti-inflammatory foods:  Turmeric, Green Leafy vegetables and Walnuts.

Turmeric
The main ingredient in curry powder that gives this spice mixture its hallmark color, is a powerhouse of health.  Curcumin, the primary compound of Turmeric, has been identified as potent anti-inflammatory agent through numerous research studies. You will definitely see my love for turmeric as I promise it will continually reappear in future blog posts. Not only is this spice amazing for your general health, but as a trained chef  I appreciate it’s incredible versatility as it can be easily paired with various meats, vegetables , nuts and dairy products.

Kale and Swiss Chard
I love incorporating leafy greens into my recipes not only for the array of health benefits but for the texture they impart to the dishes. I’ve been using kale in my recipes for years. Kale has an inherently bitter and earthy flavor which some find unappealing. Personally, I enjoy this flavor and don’t notice it much as I can be heavy-handed with spices. But I have recently discovered a great alternative: Swiss chard. This leafy green has a comparative nutritional profile and a milder flavor than kale. Perfect for those averse to bitter flavors. Chard packs a nutritional punch, is versatile and cooks quickly.


Walnuts
I chose to add walnuts to this dish as they are another anti-inflammatory food that is rich in omega 3’s and phytonutrients which have antioxidant, anti cancer, anti -atherosclerotic and anti-neurodegenerative properties.

 

My Chef’s notes:

Be Creative-This recipe that doesn’t need to be followed closely! Add more or less turmeric, miso, garlic, kale or walnuts. Or any other vegetable you love! Have fun with it!

A Word on Miso Paste– an inexpensive brand I recommend  is Cold Mountain Miso Paste. It’s very difficult to work with miso in its natural state as it’s a very thick paste. An easy solution is to combine warm-hot water and miso paste in a bowl and whisk until its dissolved into the liquid. This can be easily poured and incorporated into any dish.


Tips for Cooking Quinoa-

1) Unless you buy pre-washed quinoa, each grain is covered in a bitter, protective coating called saponin. This will affect the taste of your quinoa if not rinsed off. Place quinoa in a fine mesh sieve and run it under cold water for a minute or two.

2) A lovely trick for adding more flavor to the quinoa is to toast it in a dry skillet with about a tablespoon of oil on medium-low heat for a few minutes before adding it to boiling water. Make sure to stir constantly to avoid burning the delicate grain. Add to boiling water once it has a golden color.

3) The golden ratio for quinoa is 2 cups water to 1 cup quinoa. Don’t be afraid to experiment with liquid alternatives such as low-sodium vegetable and chicken broths which can add more flavor as well as touch of white wine.

4) Timing is important with quinoa. If you like a firmer texture make sure to cook for no longer than 12-15 minutes. Beyond that the quinoa will be very tender. I usually  bring the cooking liquid to a boil, stir in the quinoa, then turn down the heat to low, cover and simmer gently, until all of the liquid is absorbed, about 15 minutes. You will know when the quinoa is done because it will look like it has popped open—revealing the germ of the kernel.

Preparation: All you need is to chop the onions, garlic and leafy greens! and cook the quinoa. Short and sweet!

Heat the coconut oil and spices in a large skillet. Add the diced onion and stir to evenly mix with all the spices. Saute on medium-heat until the onions are caramelized. Add the kale/chard mixture  to the onions and sauté until desired consistency.

While the mixture is sautéing, heat a small skillet with the remaining teaspoon of oil and turmeric. Add the walnuts to the oil and roast on low heat until lightly browned. Keep an eye on the pan and stir every minute or so. If short on time can omit this step and buy roasted walnut pieces.

In small bowl whisk together 1-2 tablespoons of warm water with the miso paste to create a loose sauce.

Add the cooked quinoa to the vegetable mixture and stir to combine. At this point you may add more spices to your taste. Pour the miso sauce throughout the mixture,add the chopped walnuts and simmer on the stove for five minutes to let the flavors combine.

Remove from heat and stir in crumbled feta cheese.  Enjoy!!!

 

anti-inflammatory-miso-curried-quinoa-bowl | HealWithAutumn.com

Anti-inflammatory Miso Curried Quinoa Bowl

Prep time: 15 minutes
Cook time: 35 minutes
Total Time: 50 minutes

Serves 8 (Side Dish)
Serves 4 (Main Dish)

Ingredients:

2 cups quinoa, dry, uncooked
1 large onion, diced
5 cloves garlic, minced
2 cups kale, chopped
2 cups, swiss Chard, chopped
2-3 tbsp turmeric, ground
1-2 cups walnuts, raw or roasted
6-8 ounces, feta cheese, crumbled
4-5 tbsp, Miso paste ( to taste)
1- 2 tbsp, warm water
1 tbsp, butter, melted
1 tbsp + 1 tsp Coconut oil, divided
Salt, (use sparingly as miso has high sodium content)
pepper, to taste

Process:

1.Follow the directions on the package to cook quinoa. Should only takes 15 minutes

2. Heat one tablespoon of coconut oil  in a large skillet . Add the ground turmeric, minced garlic, salt and pepper to the pan and lightly sauté for 1 minute. Add the diced onion and stir to evenly mix with all the spices. Saute  on medium -heat until the onions are caramelized.

3.Add the kale and chard mixture  to the onions and sauté until desired consistency (A couple minutes = chewy texture, five minutes = soft texture). If desired add more turmeric, garlic and pepper at this stage.

4.While the mixture is sautéing, heat a small skillet with the remaining teaspoon of oil and turmeric. Add the walnuts to the oil and roast on low heat until lightly browned. Keep an eye on the pan and stir every minute or so. If short on time can omit this step and buy roasted walnut pieces.

5.Add the cooked quinoa to the vegetable mixture and stir to combine. At this point you may add more spices to your taste. Evenly pour the miso paste throughout the mixture and add chopped walnuts. Simmer on the stove for five minutes to let the flavors combine.

6. Remove from heat and stir in crumbled feta cheese.

 

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