Serves 3

No gluten, dairy, nightshades or legumes

Quinoa (pronounced ‘keen-wah’) is a seed from Peru. It is high in protein and fibre while low in starch; a good source of manganese, magnesium, folate, flavonoids, some Omega 3 and other anti-inflammatory factors. It has a mild nutty taste; resembles and is used like a grain such as rice. Many people who are grain-sensitive (often to the gluten-containing grains) can do well on quinoa as it is not a member of the grass family. Whole quinoa (looks like bird seed) and flaked quinoa (resembles rolled oats) are in most supermarkets.

Risotto is an Italian rice dish cooked in broth until of creamy consistency. Traditionally short grain rice such as Arborio is used, which will release starch when cooking to give a satisfyingly sticky result. Butter or parmesan might be stirred in before serving. The version below completely succeeds without those elements, though as an optional topping you could offer cubes of avocado, or a sprinkle of chopped olives and parsley. Many different vegetables could be used but pumpkin helps provide softness.

To achieve a creamy risotto-like texture you need to “crack” the quinoa while it is dry so it will cook less like separate grains. Any left-over risotto makes great fritters with beaten egg or Linseed Replacement, salt and parsley.

Or you can prepare this without cracking (or pumpkin) and instead have a fluffier pilaf-style result as follows. Serve either with salad or pickled beetroot, or mixed steamed vegetables tossed with lemon juice or oil and herb salt.

Quinoa Risotto

¾ cup quinoa*
***
4 Tbsp cold pressed avocado oil* or virgin olive oil*
¼ cup finely chopped bacon; or ½ cup raw or cooked chopped venison,
lamb, pork or beef steak;  preservative-free sausage; or chicken
***
2 medium portabello mushrooms, sliced
1 large clove garlic, chopped
***
1¾ cups top quality chicken stock*
½ cup cubed peeled pumpkin
½ cup chopped cauliflower
¼ cup peas
1 tsp dried sage
1 tsp dried thyme
***
1½ tsp sea salt with kelp*

Place dry quinoa in a food processor on high speed until it looks chipped or cracked rather than whole.

In oil briefly fry meat until lightly browned. Add mushrooms and fry until tender. Stir in quinoa, half the stock; remaining vegetables, sage and thyme. Bring to a boil then turn to simmer gently. Cover for 5 minutes or more until most of the liquid is absorbed. Add the remaining stock and simmer covered until the liquid is mostly absorbed. There should be a thin film of liquid on top.

Turn off the heat, cover and do not disturb for 5 minutes or longer. This lets the trapped-in heat finish cooking the quinoa and vegetables – and with no sticking to the pot. Before serving, stir in the salt (adding salt sooner delays grains from cooking).

Quinoa Pilaf

¾ cup quinoa*
***
3 Tbsp cold pressed avocado oil* or virgin olive oil*
¼ cup finely chopped bacon; or ½ cup raw or cooked chopped venison,
lamb, pork or beef steak; chicken or preservative-free sausage
***
2 medium portabello mushrooms, sliced
1 large clove garlic, chopped
***
1¾ cups top quality chicken stock*
1 large carrot, cubed
½ cup chopped cauliflower
¼ cup peas
1 tsp dried sage
1 tsp dried thyme
***
1½ tsp sea salt with kelp*

In oil briefly fry meat until lightly browned. Add mushrooms and fry until tender. Stir in quinoa, stock; remaining vegetables, sage and thyme. Bring to a boil then turn to simmer. Cover for 10 minutes or more until only a thin film of liquid remains unabsorbed. Turn off the heat, cover and do not disturb for 5 minutes or longer. This lets the trapped-in heat finish cooking the quinoa and vegetables – and with no sticking to the pot. Before serving, stir in the salt (adding salt sooner delays grains from cooking).

Shopping and Preparation Tips* 

• Oil: mild, cold pressed oil suitable for baking and cooking is Ceres brand Organic Roasting and Frying Oil (from health stores). It is also second to extra virgin olive oil for affordability. Or use peanut, almond or untoasted sesame oil. For information on which fats to choose for which purpose and why, see my article on the TIPS page: The Fats of Life.

• Olive Oil: extra virgin olive oil is achieved by using cold mechanical pressure rather than the high heat and chemical solvents typical to most supermarket oils. These practices damage oils and the people who eat them. For information on which fats to choose for which purpose and why, see my article on the TIPS page: The Fats of Life.

• Quinoa:Whole quinoa (looks like bird seed) and flaked quinoa (resembles rolled oats) are in most supermarkets. Use 1 part rinsed quinoa to 2 parts water or stock. Cover and bring to a boil; simmer about 15 minutes until liquid is absorbed.

• Sea salt: is sea water dehydrated by sun. When mixed with seaweed (containing iodine and other minerals low in our soil) it is ideal in terms of flavour (interesting but not too strong) and mineral balance. Try Pacific Harvest or Malcolm Harker brands; both in health and gourmet stores. Ordinary salt is taken from mines or sea and so highly refined over extreme heat that it contains nothing but sodium chloride. All other minerals are stripped away, such as potassium and magnesium which help regulate fluid balance and blood pressure. Bleach as a whitener and chemicals to prevent clumping may be added to table salt.

• Stock: use homemade meat or fish stock from simmered bones for maximum flavour and nutrients or vegetable stock (see The Shape Diet), or top quality purchased stock: Bostock; Best Bones Broth; The Organic Farm. Most supermarket stock has sugar, wheat and artificial additives (TIPS: MSG).