Vegetarian food is rich in variety. A vegetarian is someone who lives on a diet consistent of fruits and vegetables, grains, pulses, nuts, seeds, mushrooms and yeast with, or without dairy products, honey or eggs. While it’s important to note that not all vegetarians are the same, a vegetarian lifestyle however does introduce you to a wide range of foods that are healthy, nutrient-rich, sustainable and cruelty-free. Vegetarians fall into several categories depending on what they choose to eat:
Lacto-ovo-vegetarians eat both dairy products and eggs. Lacto-vegetarians eat dairy products but avoid eggs. Vegans do not eat dairy products, eggs or any products which are derived from animals.
If you are under the impression that vegetarians eat fish, this is not the case. A ‘pescatarian’ is someone who follows a mainly vegetarian diet but chooses to eat fish. A pescatarian diet does not include meat or poultry.
‘Welcome to a tastier world!’ Read the Vegetarian Society`s free guide for new vegetarians and get the big questions answered.
[keen-wah, kee-noh-uh] Quinoa is a tasty, easy-to-cook seed. It’s also one of the few foods in the plant world that’s a complete protein; earning it a coveted spot among vegans and vegetarians for its nutritional importance.
In 2013, the Food and Agricultural Organization of the United Nations (FAO) declared the year as “The International Year of the Quinoa.” While quinoa is a new and nutritious food in many areas of the world, it was a major food crop of the pre-Columbian cultures in Latin America, and still remains an important food in areas of the Andes region of South America. Quinoa was singled out by the FAO as a strategy to promote traditional or forgotten crops as a means to combat hunger, food insecurity, and promote healthy eating. Quinoa, however, remains unfamiliar to many people in the practical sense of cooking and recipes.
Quinoa varies in intensity of flavour and in colour (from pale beige to red, to black). Handled correctly, quinoa cooks up light and fluffy. For hot cooked quinoa, the ratio of quinoa to water is usually 1:2 – that’s one portion of uncooked quinoa to two portions of liquid. Here’s one way to cook quinoa is in a low-sodium vegetable broth. The recipe combines:
1 cup quinoa
2 cups vegetable broth
½ teaspoon ground cumin
½ teaspoon ground coriander
1 tablespoon finely minced scallion
Once you’ve measured and rinsed the quinoa, place it in a saucepan with the broth and other seasonings. Cover the saucepan and bring the quinoa to a boil over medium heat. Stir the quinoa, reduce the heat to low and continue to cook covered for approximately 15 – 20 minutes. Fluff with a fork, remove from heat and let stand covered for about 10 minutes before serving.
Rinse Before Cooking
Quinoa has an outer coating called saponin that makes it bitter to eat unless rinsed off before cooking. To get rid of saponin, always rinse quinoa well before cooking in a fine-mesh wire strainer under cold running water, same as you would rice. Gently rub the seeds together in your hands as you rinse away the saponin. Erring on the side of caution, its best to rinse every brand of quinoa a couple of times – even the brands that say they’re pre-washed – before proceeding with any recipe. You can taste a few seeds to determine if a bitter taste remains. If it does, continue rinsing.
Let’s keep in touch! You can also find Cooking Green Goodness Magazine on:
Instagram; see beautiful imagery of cooking behind the scenes, mini recipes, fitness Fridays, and more.
Twitter; tweeting about all things food and new discoveries.
Facebook; is the page sharing all things green and how to cook them delicious.