June 4, 2018
The “Not-So-Recipe” For A Golden Happy-Gut BOWL
“Double batch anything”. This is my mantra in the kitchen and believe me, it makes life much easier. well, at least in kitchen, eh?
Being on AIP protocol, I can’t deny that batch cooking is a lifesaver and the word convenience sometimes sounds pleasantly dreamy. Time is a most precious resource I seldom find enough, but, doubling the amounts doesn’t cost a considerable more time. besides, half the battle in being on a special diet is having the allowed ingredients ready when you need them.
To be honest, I’m not a complete make-ahead kind of person. But weekend meal prep is a total must for me and quinoa is one of my favourites to cook up in a double batch. Having it on hand on a busy weeknight makes things much easier especially if you have some prepped veggies as well. Quinoa is not a staple in my every week meal plan of course, but it is a nice change of taste now and then.
The not-so-great thing about quinoa is that it needs some culinary foresight. Pre-soaking is a must. But, double-batch to the rescue! AND once cooked, they will keep in the fridge (in an airtight container) for the week ahead.
The nutty fluffy quinoa has become a nutritious “alternative” to rice or other grains that are not allowed on many diets and nutritional protocols. If you ask me though, it’s not an “alternative”! It can be served sweet or savoury, with any kind of meats (I prefer poultry), or with any imaginable combination of vegetables. And it’s delicious in curry, soups and stews. What else could you ask for a weeknight meal, be it a dinner, lunch, or a breakfast?
But What Is Quinoa?
Although called “the mother grain” for thousands of years, quinoa is not a grain technically, it’s a seed or “pseudograin”. In kitchen, though, you can use it as other grains. From a nutrition perspective, it’s considered as a complete protein, containing all the essential amino acids, including lysine and isoleucine. It also contributes noticeable levels of some vitamins, minerals and dietary fibre. Quinoa is also high in anti-inflammatory phytonutrients and contains small amounts of omega-3 fatty acids and a higher content of monounsaturated fat compared to common cereal grasses.
Another great finding is that it has a prebiotic potential and its intake improves dysbiosis and gastrointestinal health through a balanced microbiota.
Pseudograins are plants that are used in kitchen the same way as real grains (i.e. wheat or rice) but come from a different botanical family. Most common pseudograins are quinoa, chia seeds, amaranth, and buckwheat.
Being a seed, quinoa is gluten free in essence, but it still shares some harmful properties with grains including carrying serious anti-nutrients such as lectins, saponins, and phytic acid. These anti-nutrients are plant’s defence mechanism to stop their seeds being consumed by animals. The amount of these anti-nutrients can be considerably reduced by sprouting, soaking and milling into a flour. So, although quinoa is not my healthiest pantry staple, I eat it occasionally for variety.
Now, First Things First, How To Cook A Perfectly Fluffy Quinoa So That It’s Not Bitter Or Mushy?
Pre-soak quinoa. (1 cup dry quinoa yields about 3 cups cooked). Rinse it thoroughly under cool, running water in a fine mesh sieve until water runs clear. drain and transfer to a pot with 2 cups water for every cup of quinoa and a pinch of salt. bring to a boil.
If you’re cooking it for a savoury dish, try vegetable or chicken broth instead of water or some aromatics. Cover and reduce heat to low and simmer until the liquid is absorbed, 15 to 20 minutes.You should see tiny curling spirals.
Turn off the heat and fluff it with a fork. You’ve got the foundation for a plethora of meals.
In my previous posts, I’ve talked a lot about turmeric. It’s an interesting anti-inflammatory, anti-oxidative agent. The list of diseases under research for its therapeutic effects is amazingly long. It goes from arthritis and hyperlipidemia to metabolic syndrome and diabetes, from neurodegenerative conditions to cancers and so on. It also enhances the positive effects of quinoa on dysbiosis and achieving a healthy microbiota. These days, I keep finding myself using it in almost every dish I make.
This is not a strict recipe to follow. I hope you find some inspiration in this “not-so-recipe”. Take a look for some ideas!
The “Not-So-Recipe” For A Golden Happy-Gut BOWL
Cook the quinoa as instructed above. Once it is cooked, add some turmeric and some lemon juice. Top it with some roasted sweet potatoes (hopefully from your weekend meal prep), any chopped herbs you’ve got on hand, and some avocado for much needed healthy fat to energize your day.
Turmeric lends a warm and peppery taste and a happy bright yellow colour to your bowl, not a bad idea to start a day.
On winter days, I tend to add some grated ginger, cardamom and cinnamon to the cooking liquid in the beginning. In warmer summer days, I prefer topping my bowls with fresh choices like cucumber slices, chopped scallions, and more herbs.
One question, is it only me who can’t follow strict recipes?!
