Healthy Quinoa Burger

The world has changed from our North American meat and potatoes society.
It is now meat and couscous (North Africa) or quinoa [KEEN-wah] (Peru) in South America. You may also try bulgur (durum wheat) from Turkey, a cousin to couscous. Wild quinoa has its roots from the Spanish (Peruvian) area. Merging cultures helps us to add healthy variety to our meals.
I prefer quinoa as a side to my meal or on its own.


Tasty Quinoa Burgers

QUINOA (pseudocereal grain)
It is not a member of the true grass family like wheat. Quinoa has powerful health benefits. It is high in protein – more protein than rice or wheat and tastes great. Since it is not related to wheat or grain quinoa is gluten-free.. Quinoa recipes can be sweet or savory. Marathon runners load up on cinnamon scented quinoa with walnuts, honey and coconut milk. Is quinoa the new breakfast of champions?

Quinoa Burgers Recipe with Beet Greens

1 bunch of BEET GREENS, stemmed and washed (1/2 to 3/4 pound)
2 cups cooked quinoa, preferably rainbow quinoa
2 to 3 tablespoons extra virgin olive oil, as needed
2 teaspoons minced fresh ginger
⅔ cup finely chopped carrot
⅔ cup finely chopped onion
Salt to taste
1 teaspoon cumin seeds, lightly toasted and crushed in a mortar and pestle or spice mill
2 garlic cloves
1 can chickpeas, drained and rinsed
1 to 2 tablespoons fresh lemon juice (to taste)
1 egg (optional)
Freshly ground pepper

1. Preheat the oven to 375 degrees. Either steam the beet greens for 2 minutes above 1 inch boiling water, or blanch in salted boiling water for 1 minute. Transfer to a bowl of cold water, drain, squeeze out excess water, and chop medium-fine. Place in a large bowl with the cooked quinoa.
2. Heat 1 tablespoon of the oil over medium heat in a heavy skillet and add the onion and carrot. Cook, stirring often, until vegetables are just about tender, about 3 minutes, and add the ginger and a pinch of salt. Cook for another 3 minutes or so, until the vegetables are tender and fragrant, and add the cumin and the garlic. Cook, stirring, for another minute, and remove from the heat. Stir into the quinoa mixture.
3. In a food processor fitted with the steel blade, or in a bowl using a fork or a potato masher, purée the chickpeas with the lemon juice and, if using, the egg. Add to the quinoa mixture and stir everything together. Season to taste with salt and pepper.
4. Begin heating a heavy ovenproof skillet over medium-high heat. Seasoned cast iron is good, and so is a heavy nonstick pan that can go into the oven. Moisten your hands lightly and shape 4 large or 6 smaller patties. Add the remaining tablespoon of oil to the pan and, working in batches if necessary, cook the patties for 1 to 2 minutes on one side, until nicely browned. Carefully turn the patties over and place the pan in the oven.

Bake 10 to 15 minutes, until the patties are lightly browned; if they fall apart you can patch them together with some pressure from the spatula. Remove from the heat and serve, with or without buns, ketchup and the works.

Salmon Saltimbocca

IMG_3500A SPLENDID SINGLE SERVING: This is possibly my favourite way to enjoy salmon.  It is so fast and easy to prepare. And so tasty. After all, who doesn’t like bacon? The prosciutto of course is a very thin version of bacon. It has just enough salt that I don’t add any to this dish. I will usually have prosciutto in my fridge as it comes in those self sealing bags.  Often I don’t have fresh sage so I just so it without or add whatever fresh herb that I happen to have on hand to give it just a little more flavour and also the micronutrient benefits of the herb. I bake rather than fry the salmon. It is easier. Just PUT ON THE TIMER as you are getting out the cutlery and any side dishes.

RECIPE: Salmon Saltimbocca

HAT2YOUR FOOD TIP: Speaking of sides, I will put my vegetables right on the same roasting pan as the salmon. Saves dishes and clean up.  In this case, it was asparagus with olive oil and a sprinkling of cherry tomatoes.  Sun dried tomatoes are also tasty.  Some feta cheese sprinkled on the asparagus would be good if you have it. Yummy!

NOTE: For the single serving super food lovers: Love this dish – bake 2 salmon and refrigerate 1 salmon to enjoy cold for another day.

Super Healthy Food

Super Foods  are the nutritional powerhouse.  These super foods I will share with you help you stay sharp, improve your eyesight and curtail chronic diseases. The added bonus is that you will lose weight when you change your daily meals and start eating healthy super foods.  Calcium rich fatty fish like salmon build bones and feeds your brain with omega3 fatty acid. The right nutrients will improve your immune system.  But did you know new evidence suggests these foods can also help you get—and stay—slim?