The Secret Has Been Revealed: Quinoa

This little superfood has been popping up everywhere and with good cause. Quinoa is the only meat-free complete protein and that means that it contains all 9 amino acids! It is high in fiber, magnesium, iron, and calcium, can reduce the risk of heart disease, diabetes, protect against osteoporosis, and even help control cholesterol. Also, it's gluten-free for those of you with allergies, it's extremely easy to digest, and it's low in fat for those of you looking for healthier grains.

Can you believe it?!

It has actually become a huge phenomenon and if you look closely you can find that it is incorporated in pastas, cookies, chocolate, pie crusts, and even vodka! Quinoa, or "keen-wah" (if you were having trouble like me), is actually a seed and not a grain like most people assume. However, it is known as a grain because the cooking process is pretty much the same.

Quinoa is a small, brilliant looking bead, with a mild, earthy flavor. This "pseudo-cereal" has a fluffy texture similar to couscous. There are over 1,800 varieties but only 3 are found in stores: white, red, and black. Quinoa is extremely versatile and can be made into anything from side dishes to main courses to desserts.

So how do you make quinoa?

1. Measure and place in a fine mesh strainer. Note: 1 cup of dried quinoa makes about 3 cups cooked.
2. Rinse well in cool water to remove the natural coating, which has a tendency to make the tiny seeds taste bitter or soapy, then drain. Note: most store-bought boxes are pre-washed, but if you have the time it doesn't hurt to give the little guys and second rinse.
3. Place in a small saucepan with liquid. "Liquid" can mean water or some kind of stock (chicken, veggie, fish, etc). I tend to go for stock just because it adds extra flavor. The ratio here is 2:1, or 2 cups liquid and 1 cup quinoa. Bring liquid to a boil and cover, turning the heat down to low. Simmer until all liquid has been absorbed, or about 15 minutes. For a visual reference: you should be able to see a tiny tail (the "germ") separating around the seed. Remove from heat and let stand for about 5 minutes and then fluff with a fork as you would couscous.

How do I store quinoa?

Quinoa stores best in an airtight container in a cool, dry place. This amazing superfood will stay fresh uncooked for 6 months, cooked in the fridge for up to 5 days, and frozen for up to 3 months.

How do I use quinoa?

1. Try plain for a healthy and pure protein boost.
2. Use as an alternative to other regularly used grains, such as pasta or rice.
3. Stuff into or mix with veggies--pretty much any and all veggies will pair well.
4. Toss into a salad to make your meal more filling and get some extra protein without adding meat, which can add extra fat or cholesterol.
5. Have it for breakfast. Its high protein content and quick cook time make it great for starting off your day. Try it with maple syrup and vanilla soy milk or with a fried egg on top.

The combinations are endless as you can see, so experiment with flavors and ingredients! Quinoa should now easily become your new favorite, made-in-a-jiffy, whole grain, which might bode well now that school is back in session!

FYI: 1 cup of quinoa is 155 calories, 30g of carbohydrates, 3g of fat and fiber, and 5.5 grams of protein.

Quinoa Salad	Quinoa Mushroom Risotto	Quinoa with Mushrooms and Pasta
Basil and Parsley Quinoa	Cheesy Mexican-Style Stuffed Bell Peppers	Sweet Cinnamon Quinoa

Let There Be Color!

Spring has finally made its way here and with all this sun and warmth comes colorfully delicious spring vegetables! So, be gone winter veggies! We have endured you long enough ... In with the parade of bright and beautiful artichokes, asparagus, avacados, radishes, arugula, beets, carrots, scallions, peas, spinach, purple-sprouting broccoli, leeks, spring onions ... come and freshen up our tired dishes.

Here are some tips to liven up some your meals:

• Simple is our specialty and that is exacly what asparagus calls for... just sauteé with some garlic and drizzle with some luscious balsamic vinegar.
• Have half an avacado by itself or toss it into a salad or a sandwich - just remember to squirt a little lemon juice after slicing to prevent browning.
• Sneak some chopped spinach leaves into any dish for a nutritional boost and antioxidants.
• Dress beets with a flavorful vinaigrette and serve warm or at room temperature, however add them last because their full-bodied color tends to seep into everything else.

Asian Asparagus
Italian Artichoke Salad	Chunky Avocado Salad	Broccoli Bean Salad
Baby Spinach and Goat Cheese Salad	Colorful Chicken Salad	Shrimp Scampi Pasta and Peas

Winter Veggies

We're all about convenience, so frozen veggies are a staple for our households, enabling us to whip up quick, healthy weeknight dinners. But we also like to go to our local farmer's market when we can, even in the winter. So here are some of our favorite recipes featuring vegetables that are in their prime during the winter:

Broccoli: Baked Potato and Broccoli Soup	Brussels Sprouts: Seared Brussels Sprouts with Bacon
Cauliflower: Creamy Cauliflower Soup	Endives: Citrus Braised Endive and Pear
Leeks: Rustic Mac N Cheese	Radicchio: Goat Cheese Fettucine
Radishes: Roasted Winter Vegetables	Sweet Potatoes: Mashed Sweet Potatoes

Stay warm and bon appetit!

5 Days of Fall: Sweet Potatoes

It's Thursday, which means it's Day 4 in our 5 Days of Fall series. So far we've featured cranberries, pumpkins, currants and gooseberries, and now today it's time for sweet potatoes. So check out our tips and recipes below!

• Selection: Look for taters that are smooth, dry, and clean. Funny shapes aren't the end of the world, especially since many recipes call for peeling and mashing.


• Storage: If stored in a cool and dry place (55-65 degrees F), they'll keep for at least a month. Don't refrigerate them unless they're cooked. Brush off dirt but don't wash until you're ready to use - washing will cause them to spoil faster.


• Cooking Tip: Keep the skin on while cooking to preserve nutrients, then peel it off right - it'll be easier this way, too! You can cook in the microwave by piercing a few times with a fork, setting on a paper towel, and microwaving for 5-9 minutes for 2 potates (increase the time a bit for more potatoes).


• Fun Fact: You can call a sweet potato a yam (it's generally accepted) but it really isn't - yams are only grown in Africa and Asia and are botanically quite different from sweet potatoes.

Mashed Sweet Potatoes

Sweet Potato Chips and Dip

Sweet Potato Gnocchi

Miss a post? Catch up for the week!

Monday: Cranberries
Tuesday: Pumpkin
Wednesday: Currants and Gooseberries
Thursday: Sweet Potatoes (above)
Friday: Mushrooms

Meatless Monday: Veggies at a BBQ

We've all had the typical potato salad and broccoli salad while at outdoor parties and barbecues. However, they can get a little boring and tiresome - especially during this time of year when people attend more backyard parties. So how do you shake it up? Here are a couple of quick dishes you can try on the grill to add a little zing to your meal ... and keep some veggie friendly dishes on the menu!

Grilled potatoes. My newest obsession! Slice new red potatoes in half, drizzle with olive oil and season with salt & pepper. Put them face down on a medium heat grill. Drizzle a little olive oil on the skin side if you like. Grill for about 15 minutes until tender. Transfer to a bowl, sprinkle with finely diced chives and serve with a side of sour cream. YUM!

Grilled Corn. I LOVE grilling corn on the cob. If you haven't tried it you definitely should - especially at this time of year because the corn is perfect. Keep the corn in the husk and soak it in a tub of cool water (with a palmful of sugar added) for 30 minutes. Drain it and throw it on the grill for about 35-45 minutes. It'll be so delicious you won't even need to add butter!

Grilled Basket 'o Veggies. This works with whatever veggies you have. Slice, dice, toss in a grill basket, drizzle with olive oil and grill for 10-15 minutes. Toss in fresh herbs (rosemary, thyme, yum!) in last 3 minutes. Keep in mind that you want to cut into approximately the same size and use veggies witih similar cook times - potatoes and onions take longer than mushrooms and asparagus.

What are some of your favorite veggie dishes to serve at an outdoor barbecue?

5 Days of Veggies: Tomatoes

It's Day 5 of our 5 Days of Veggies series and today's featured veggie is tomatoes. We seem to love vegetables that are technically fruit, but we just couldn't resist including one of our faves in this series. So check out our easy tomatoes tips and recipes below!

• There are quite a few different types of tomatoes, but the most common are slicing tomatoes, plum tomatoes, cherry tomatoes, grape tomatoes, and Roma tomatoes.


• Selection: Choose tomatoes with a rich, deep color - this means they taste better AND have more healthy nutrients.


• Storage: Tomatoes will keep fresh up to a week stored at room temperature. If they're already ripe but you don't plan to use them yet, you can store them in the fridge for a day or two. Let sit for 30 minutes before using to help bring back its juiciness and full flavor.


• Tip: When cooking tomatoes, avoid aluminum cookware - the high acid content of the tomatoes causes them to interact with the metal, which leads to a bad taste and possible health effects.


• Fun fact: While the jelly-like substance surrounding the seeds might be some people's least favorite part of the tomato, it's actually the part that contains the highest concentration of vitamin C.

Heirloom Tomato Salad

Cheese-Stuffed Tomatoes

Tomato Salad

Miss a post? Catch up for the week:
Monday: Corn
Tuesday: Onions
Wednesday: Eggplant
Thursday: Avocado
Friday: Tomatoes (above)

Like our 5 Days of Veggies series? Then check out our 5 Days of Fruit series too!

5 Days of Veggies: Avocado

It's Day 4 of our 5 Days of Veggies series - having fun yet? Today's featured veggie is technically another fruit that tends to be used as a vegetable, but we won't tell if you don't. So check out our easy avocado tips and recipes below!

• Selection: Choose an avocado that's slightly on the heavier side and make sure it has no mushy spots. The darker the avocado, the riper it is. So if you need it today, go for a really dark one; if you need it to last a few days, go for a lighter greenish one.


• Storage: Store at room temperature until ready to use. To speed up the ripening process, place them in a closed paper bag. To slow down ripening, stick them in the fridge.


• Slicing: Avocadoes are difficult to cut if you don't know what you're doing, but there's an easy trick to it. Sit the avocado upright and cut straight down until you hit the pit. Then twist the avocadao until it separates into two halves, one of which still contains the pit. Now comes the fun part - strike the pit with your knife blade (not the point). Twist until you loosen and dislodge the pit. Now take a spoon and scoop the avocado out of the skin.


• Tip: For a prettier presentation, squirt with lemon juice after slicing to prevent browning.


• Fun fact: Avocados have the highest protein content of any fruit, which is especially great for vegetarian dishes.

Chunky Avocado Salad

Pepper Medley Crab and Avocado Salad

Veggie Sandwich

Miss a post? Catch up for the week:
Monday: Corn
Tuesday: Onions
Wednesday: Eggplant
Thursday: Avocado (above)
Friday: Tomatoes

Like our 5 Days of Veggies series? Then check out our 5 Days of Fruit series too!

5 Days of Veggies: Eggplant

It's Day 3 of our 5 Days of Veggies series and today's veggie is something you might not know much about - eggplant. In fact, it's technically a fruit, but since you serve it and eat it more like you would a vegetable, we figured it was OK to group it with our veggies this week. So check out our easy eggplant tips and recipes below!

• There are many different types of eggplant. Here are a few of the most common:
  • Western eggplant: most commonly found in your grocery store, is large with a glossy dark skin
  
  
  • Japanese eggplant: a long, slender eggplant
  
  
  • Egg-shaped eggplant: many varieties of a purple, white or mixed color
  
  
  • Baby eggplant: sometimes orange, sometimes the size of walnuts


• Selection: Choose firm, glossy-skinned eggplants.


• Storage: Store in the fridge until used. Eggplants develop a bitter taste the longer they are stored.


• Preparation: Cut eggplant into slices and lay in a colander. Sprinkle with salt and allow to "sweat" for an hour. Eggplant can then be grilled, baked, sautéed, fried, or pureed, as desired.


• Fun fact: Although we use eggplant as a vegetable, it is actually a fruit. It is native to India and Pakistan and was domesticated over 4,000 years ago.

Eggplant Parmesan

Stuffed Eggplant

Grilled Herbed Eggplant

Miss a post? Catch up for the week:
Monday: Corn
Tuesday: Onions
Wednesday: Eggplant (above)
Thursday: Avocado
Friday: Tomatoes

Like our 5 Days of Veggies series? Then check out our 5 Days of Fruit series too!

We are happy to have Nola Solomon on board as an intern for FunnySpoon.com. As a French-American, she offers unique culinary insight on how to enjoy your food and efficiently plan for a hectic schedule. Give her recipes and tips a try!

5 Days of Veggies: Onions

It's Day 2 of our 5 Days of Veggies series and today's veggie is everyone's eyewatering fave - onions! A great addition to numerous dishes, onions pack a punch of flavor. Check out our tips and recipes below!

• There are quite a few different types of onions. Here are some common ones:
  
  • Yellow onions: These are the most common. You can use them in pretty much any dish that calls for onions. They are especially good for French onion soup because they caramelize well. You can store yellow onions longer than other onions, so buy in bulk and stock up!
  
  
  • White onions: Have a strong taste and are common in Mexican cuisine. They lend a sweet and sour flavor to other ingredients in recipes.
  
  
  • Red onions: Have a mild to sweet flavor. They are best raw (such as in salads) or lightly cooked with other foods. When fully cooked they tend to lose some color and flavor.
  
  
  • Green onions: Harvested while their shoots are still young and green, these are great for topping salads, soups, and baked potatoes. You can typically use green onions and scallions interchangeably in recipes, though they are technically two different varieties of green onions.


• Selection: Onions should be clean, have crisp, dry outer skins, and the neck should be closed. Steer clear of an onion that has started to sprout.


• Storage: Store at room temperature. They're best if they're well-ventilated so use a wire hanging basket or just a regular basket that allows air to circulate.


• Slicing: A large percentage of the population gets watery eyes when cutting onions. To help lessen the effect, you can chill the onion in the fridge for 10-30 minutes before slicing. You can also run under cold water, though it's not as effective.


• Health benefits: Can help lower your blood sugar, lower your risk of heart disease risk, reduce your risk of developing colon cancer, and boost bone health.


• Fun tip: If you get bitten by a mosquito, rub a half-onion on the bite to help reduce swelling and irritation. You'll smell like onions but you'll show those mosquitos! Plus, onions act as an insect repellent so hopefully it'll be the last bite you get all evening.

French Onion Soup

Blue Cheese Iceberg Wedge Salad

Taco Dip

Miss a post? Catch up for the week:
Monday: Corn
Tuesday: Onions (above)
Wednesday: Eggplant
Thursday: Avocado
Friday: Tomatoes

Like our 5 Days of Veggies series? Then check out our 5 Days of Fruit series too!

5 Days of Veggies: Corn

Hope everyone enjoyed our 5 Days of Fruit series last week. We had so much fun doing it we decided to do a "5 Days of Veggies" series this week, and we're kicking it off with corn. Corn is a staple and many people eat it at least once a week, but there are probably some things you didn't know about it!

• Selection: The husk should be green and not dried out; the kernels should be plump and touching each other in nice rows.


• Storage: Try to purchase the day you plan to use it, if possible. Store it in a plastic bag in the refrigerator with the husk still on.


• Cooking: There are quite a few easy ways to cook corn. Try:
  
  1. Boiling: You can boil corn on the stove with or without the husk. Add corn to boiling water and boil for 5-10 minutes, depending on how soft you like it.
  
  
  2. Broiling: Keep the husk on and soak it briefly first. Broil for 5-8 minutes, turning once.
  
  
  3. Grilling: Corn is also great on the grill. Soak in water while grill is heating. Pull the husk back (but don't remove), remove the corn silk, brush with butter or olive oil, re-cover with husk, place in aluminum foil. Cook on grill for 15-20 minutes. Remove the aluminum foil, shuck the corn (remove the husk), then place on grill for 2 minutes on each side to slightly char the corn. It's best to salt right before serving.


• Fun Fact: Corn is the number one crop (in value and volume) in the US.


• Fun Fact: There are an average of 800 kernels in 16 rows on each cob of corn.

Grilled Corn Salad

Best Party Dip Ever

Tortilla Soup

Miss a post? Catch up for the week:
Monday: Corn (above)
Tuesday: Onions
Wednesday: Eggplant
Thursday: Avocado
Friday: Tomatoes

Like our 5 Days of Veggies series? Then check out our 5 Days of Fruit series too!

Sneaking Veggies to Your Kids

Veggies decrease the risk of many diseases and are high in antioxidants, which boost the defense system, vitamins, and other minerals like calcium, potassium, and iron. They are low in fat and high in dietary fiber.

When buying vegetables look for plumpness and bright color. Vegetables are better eaten fresh because the longer they are kept in storage, the more nutrients they lose.

Everyone should be eating a minimum of five portions of veggies a day, so to get your kids excited about the green stuff, make it fun! Sneak vegetables into dishes your kids love:

1. Mac & Cheese with veggies thrown in, like Quick Mac with peas or Mom-Approved Mac and Cheese with carrots and cauliflower.


2. Homemade pizza topped with vegetables, like Bahamas Pizza with green peppers and pineapple or Southwestern Pizza with corn, red peppers, and yellow peppers.

3. Spaghetti and meatballs, and mix in shredded carrots, chopped mushrooms, onions and diced tomatoes.

4. Chicken noodle soup with celery, carrots, and white beans.

5. Mashed sweet potatoes with peas.

6. Go sweet with some easy Zucchini Bread!

Have you been reading this thinking "Nice try guys, there's no way my kids will go for this"? Here's a few more tips to try:

1. Start small. Don't overload a new dish with a bunch of unrecognizable veggies. Try one new veggie at a time until they get used to it and start to like it. It's very possible that your kids truly don't like a particular vegetable (I was never a fussy eater but detested lima beans - when it was the only thing I pushed aside my mom realized I honestly don't like them), but they should at least give everything a shot.


2. Keep it small. If your child thinks cauliflower is gross, having a big piece staring at him isn't going to help. But if you mash/chop/shred the veggies, it's easier to mix them in (and harder for them to pick out!).


3. Make it fun! Share fun facts about veggies, like how carrots make your vision better (just like their favorite superheroes!) or how broccoli is basically just a mini tree that you can eat.

Good luck and bon appetit!

We are happy to have Nola Solomon on board as an intern for FunnySpoon.com. As a French-American, she offers unique culinary insight on how to enjoy your food and efficiently plan for a hectic schedule. Give her recipes and tips a try!

Meatless Monday: Picking Your Veggies

We've posted this before, but it's very relevant now that all the gardens are popping with fresh spring and summer veggies. It's time to figure out where you should be shopping and what you should be eating, right?

Everyone always says fresh is best when it comes to most food - especially fruits and veggies. But is it? This is a much debated topic and I thought I'd share my perspective. Not saying my opinions are scientifically accurate ... they're simply the rules I try to live by.

• Buy local. Fruits and veggies are always best if you can buy them at your local farmer's market or if they come from your backyard. You know where they've come from and how far they've traveled. Strawberries from a farm 10 miles away are much better than berries shipped in from Costa Rica (you can assume they're at least a few days off the vine by the time they make it to your grocery). And you're being much friendlier to the environment by buying locally.


• Buy fresh, seasonal at the grocery. It's simple, eat corn on the cob in July, not December. Seasonal items are going to be grown more 'naturally' resulting in much better taste and much lower prices!


• Buy frozen. If something isn't in season and you've just got to have it, i.e. corn on the cob, buy frozen. Many times frozen fruits and veggies are fresher than the "fresh" produce because they're picked, processed and immediately frozen - many times within the same day. Whereas "fresh" produce is picked, sits in a warehouse, is shipped to your grocery, sits in the storeroom and then is placed out in the produce bins (and sometimes it might sit there for a few days, too). Frozen is fresh, healthy and won't easily go bad so it's simple to always have something on hand and easy to eat your veggies!


• (Avoid) Canned. This is usually my last resort. I've found that canned fruits and veggies are usually mushy and LOADED with salt, sugar and preservatives. However, in a pinch they're always good to have on hand! We typically have black beans and tomatoes on hand, but I tend to be very cautious about anything beyond that. Sorry canned veggies!

So there you have it. My unofficial fruit and veggie rules. What are your preferences and how do you buy your fruits and veggies?

Spring Salads For Your Special Mama

Of course you know, but just a reminder ... MOTHER'S DAY IS MAY 9!

We know you're busy with work, school, sports & life, so we're taking the stress out of it for you. Treat your mama (and yourself) to a fantastic meal with these simple salad ideas.

Try this easy Italian Artichoke Salad:


Or browse all our salad recipes for easy ideas!

Pssst! This recipe idea was sent straight to the inboxes of our email subscribers, who get tips like this about twice a month from us. Want in? Sign up now!