QUINOA
REVOLUTION
Quinoa
365
PATRICIA GREEN & CAROLYN HEMMING
Preface
Revolutionizing Health
& Fitness with Quinoa
Introduction
Index
Acknowledgments
the better burger
This burger is better! A meatless meat-lover’s burger, this is a full-flavor
Serves 8
burger with the perfect combination of toasted pecans, mushrooms,
1 cup (250 mL) water
aged Cheddar, herbs and, of course, red quinoa. These patties hold
together well for freezing, making for a quick and easy meal.
Preheat the oven to 350°f (180°c). Lightly grease a baking sheet
or line with parchment.
Combine the water and quinoa in a medium saucepan. Bring to a
boil, reduce to a simmer, cover and cook for 15 minutes. Remove
from the heat and let sit, covered, for another 10 minutes. Fluff
with a fork and set aside to cool.
Heat the oil in a large saucepan on medium heat. Add the onions
and cook for about 5 minutes or until the onion starts to become
soft and transparent. Add the mushrooms, garlic, marjoram and
oregano; cook for another 5 minutes or until the mushrooms are
tender. Set aside to cool.
In a medium bowl, beat the egg. Add the quinoa, mushroom mixture, cheese, toasted pecans, oats and soy sauce. Scoop ½-cup
(125 mL) portions of the mixture onto the baking sheet and shape
into 8 or 9 patties 1 inch (2.5 cm) thick, leaving 1 inch (2.5 cm)
between them. Bake for 27 to 30 minutes, until slightly browned
and crispy. Serve with your favorite garnishes.
PER SERVING: Energy 150 calories; Protein 7 g; Carbohydrates 13 g;
Dietary Fiber 2 g; Fat 9 g; Sugar 2 g; Cholesterol 25 mg; Sodium 130 mg
These burgers can also be fried in an oiled skillet or grilled on a
barbecue baking sheet.
30 r e v o l u t i o n i ze m e a l s
½ cup (125 mL) red quinoa
1 Tbsp (15 mL) grapeseed oil
or vegetable oil
1 cup (250 mL) diced onions
2 cups (500 mL) finely chopped
cremini or white button
mushrooms
1 tsp (5 mL) minced garlic
¾ tsp (4 mL) dried marjoram
¼ tsp (1 mL) dried oregano
1 large egg
M cup (150 mL) shredded reducedfat aged Cheddar cheese
½ cup (125 mL) toasted pecans
(page XX), finely chopped
L cup (75 mL) quick-cooking rolled
oats (gluten-free if required)
1 Tbsp (15 mL) sodium-reduced
soy sauce or tamari (gluten-free
if required)
chocolate cream
mini-cupcakes
with avocado icing
makes 24
These quinoa cupcakes will definitely satisfy your sweet tooth. The
cupcakes
M cup (150 mL) water
cupcakes can be made the day before, but the avocado icing is best
L cup (75 mL) quinoa
¼ cup (60 mL) reduced fat
sour cream (gluten-free if
required)
¼ cup (60 mL) liquid honey
1 large egg
1 large egg white
3 Tbsp (45 mL) grapeseed oil or
light-tasting vegetable oil
½ tsp (2 mL) pure
vanilla extract
L cup (75 mL) unsweetened
cocoa powder
made fresh on the day you are going to serve them.
Preheat the oven to 350°F (180°C). Line a 24-cup mini muffin pan
with paper liners.
For the cupcakes, in a medium saucepan, bring the water and
quinoa to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove from the heat and let sit with the cover on for
another 15 minutes. The quinoa must be extra-fluffy.
In a blender, combine the sour cream, honey, egg, egg white, oil
and vanilla. Blend until combined. Add ¼ cup (60 mL) of the quinoa and blend until completely smooth. Repeat adding ¼ cup
(60 mL) quinoa, puréeing after each addition, until all the quinoa
has been added.
¼ tsp (1 mL) salt
In a medium bowl, whisk together the cocoa, baking powder, baking soda and salt until no lumps of cocoa powder remain. Add the
puréed mixture. Stir just until blended. Divide the batter evenly
among the cupcake liners.
icing
1 ripe avocado
Bake for 12 to 15 minutes, until a toothpick inserted in the center
of a cupcake comes out clean. Cool in the pan.
¾ tsp (4 mL) baking powder
¼ tsp (1 mL) baking soda
1 Tbsp (15 mL) liquid honey
1 tsp (5 mL) pure vanilla extract
¼ cup (60 mL) unsweetened
cocoa powder
For the icing, peel the avocado and in a small bowl, mash it with a
fork until no big lumps remain. Place in a blender with the honey
and vanilla. Purée until smooth. Add the cocoa powder and blend
until completely incorporated. Transfer the icing to a piping bag
(or a resealable plastic bag, then cut off one corner). Pipe the icing
onto the cooled cupcakes.
Store in a sealed container in the refrigerator for up to 4 days
(with the avocado icing).
PER SERVING: (with icing): Energy 60 calories; Protein 1 g; Carbohydrates 7 g;
Dietary Fiber 1 g; Fat 4 g; Sugar 3 g; Cholesterol 10 mg; Sodium 60 mg
r e v o l u t i o n i z e b r e a k fa s t 33 On sale October 2, 2012
Quinoa
Revolution
Over 150 Healthy, Great-Tasting Recipes Under 500 Calories
Transform your
traditional eating
habits with over 150
new, easy-to-make
quinoa recipes, all
under 500 calories
per serving!
Bestselling authors Patricia Green and Carolyn
Hemming are back with a brand new book that
addresses numerous health and lifestyle concerns
such as weight loss, vegetarian diets, food
allergies, gluten intolerance, disease prevention,
athletic training, diabetes, and heart conditions.
In addition to being one of the world’s healthiest
foods, quinoa has a long list of amazing properties
that makes it so versatile in any number of recipes.
Quinoa Revolution shows that quinoa is not only
used to boost nutrition, but it can also enhance
taste or texture, thicken, hold moisture, replace
gluten, increase protein, and more!
Learn tips and tricks for the preparation of quinoa, solutions for cooking it in
a variety of liquids, instructions for grinding your own flour, and guidelines
on how to use sprouted quinoa. From light snacks to full meals and even
dessert, discover how this nutrient-superior superfood can play a role.
The bestselling authors of Quinoa 365, Patricia Green (left) and Carolyn
Hemming (right), are sisters and are both passionate about healthy living.
Patricia is a physically active mother of two, while Carolyn is also busy
balancing family, career, and fitness goals. Both avidly explore the use of
superfoods and new meal ideas.
On sale October 2, 2012
8.5 × 11 ♦ 256 pages ♦ $32.00
Full-colour photography throughout
978-0-14-318378-5 ♦ Original Trade Paperback
For publicity enquiries, please contact Shona Cook at
[email protected] or at 416-928-2408
Penguin Canada
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Photography: Ryan Szulc