Quinoa!

The forecast shows warm and cool days but not terribly cold evenings. For me this means it’s time to seriously get my behind outside to get some fresh air. This will include fence repairs, moving goats to their kidding area, and taking a long hard look at the garden plot. It’s hard to believe that in no time at all the grass will be green and the garden will be bursting with life.

I keep pretty active with all the things I do around the farm. In the evenings I’m often beat and I usually crave something that will fill me up but not make me feel as though I’ve swallowed a brick. A real basic meal for me after a long day will often consist of lentils, a grain product, or brown rice served with either braised greens or a big salad. A few years back I discovered a grain called Quinoa. Quinoa is pronounced Keen-wah. It’s native to America and is indeed a grain. It’s often referred to a super food because it has a balance of protein and is also known as the mother grain because its roots can be traced back to Mayan civilization.

My recipe for a Quinoa Tuna Casserole is packed with broccoli. I love to eat this with a warming soup and a little salad. It honestly is filling and hearty but I never feel heavy and weighted down after I eat it.

If you have never had quinoa now is your opportunity to try it!

Quinoa can be purchased in Stillwater at Natures Supply and also at Food Pyramid in the health/organic section.

Quinoa Tuna Broccoli Casserole
1 cup quinoa boiled in 4 cups of water for 10 minutes. Drain.
In a large mixing bowl combine:
½ onion, thinly sliced
4 cloves minced garlic
1 6-ounce can tuna in water, drained
1 cup 2% milk
6 ounces 2% shredded cheddar cheese
2 ounces 2% shredded cheddar for the top
2 cups broccoli florets
1/8 teaspoon salt
1/8 teaspoon pepper
2 whole eggs

Mix the ingredients well. Pour into a lightly oiled 8X8 baking dish, top with the remaining cheese, cover with foil and bake 350 degrees for 20 minutes; uncover and cook for an additional 10 minutes to brown top.

Serves: 6 Calories: 270 Protein: 30g Carbohydrates: 24g Total fat: 6g
Saturated fat: 2.5g Cholesterol: 90mg Fiber: 2g Sodium: 240mg
Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Quick Lentil Soup
1/2 cup lentils
4 cups low-sodium chicken or vegetable stock
1 tablespoon olive oil
1 rib celery
½ onion
2 carrots
3 cloves peeled garlic, minced
1/8 teaspoon cumin
1/8 teaspoon cinnamon
1/8 teaspoon salt
1/8 teaspoon pepper
4 ounces fresh spinach

In a food processor rough chop the vegetables together.
In large sauce pan heat oil, add vegetables and sauté until vegetables become soft. Stir in the salt, pepper and cumin. Add lentils and stock. Bring to a boil. Turn heat down to a simmer and cook until lentils are tender about 20 minutes. Add spinach just before serving.

Serves: 2 Calories: 220 Protein: 15g Carbohydrates: 36g Total fat: 2g
Saturated fat: 0g Cholesterol: 0mg Fiber: 18g Sodium: 340mg
Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund