Curried Quinoa Salad

In a world where rice and wheat reign supreme, sometimes you want something more. Maybe you have a food allergy, maybe you have special health needs that your regular diet just isn't meeting, or maybe you just wanting more exciting than the status quo. Regardless of your reasons for upgrading your grain options, you've got an entire rainbow of whole grains to choose from besides rice and wheat.

Take, for example, the humble millet. Often thought of as only bird seed, millet is actually very much edible by humans. Mentioned in the Bible, people have been eating millet for many thousands of years in countries such as China, India, and Africa. What's so great about millet? Well, first of all, it's not acid-forming and is known for being easy to digest, so those who deal with any number of digestive ailments can usually enjoy millet without aggravating their GI. Taste-wise, Millet is mildly sweet with a nutty flavor and contains many beneficial nutrients, such as protein, fiber, B-vitamins, iron, magnesium, potassium, and more.

Another alternative grain you might consider is quinoa (pronounced KEEN-wah). Another old-world grain, quinoa has also been cultivated for thousands of years in South America. The Inca revered quinoa as a very important part of their culture, and used it to make breads, cereals, and other dishes. Not technically a grain, quinoa is actually a grass seed, much like buckwheat.

Quinoa has a nutty, hearty flavor that makes it ideal for both savory dishes and sweet breakfast recipes. It is high in protein, calcium, iron, vitamin B, and vitamin E. The protein in quinoa a "complete protein" due to the presence of all eight essential amino acids, something that's not often seen in cereals or grains. Note: Before being eaten, quinoa grains must be rinsed to remove its bitter coating, called saponin. When rinsing quinoa, be sure to keep the water flowing until there are so soap-like suds when you agitate the seeds with your hands. Once the water runs clear, the saponin is gone.

Where can you buy millet and quinoa? You'll be happy to hear that both grains are readily available at health food stores, and if you like, you can even buy them online. While you can buy boxed millet and quinoa, you'll usually find them cheaper by shopping in the bulk section of your local natural foods store.

You can buy millet and quinoa in several different forms, as well:

• Puffed Millet Cereal
• Quinoa Pasta
• Quinoa Flakes for Hot Cereal
• Millet Flour for Making Bread

To get you started, here are a few recipes for these awesome grains. Once you give them a try, they might just become your new favorite carb!

Nutty Millet Porridge

Serves 2

Ingredients:

1 cup raw millet
5 cups water
1/2 teaspoon sea salt
4 teaspoons butter
6 tablespoons honey
1/4 cup fresh blueberries or dried cranberries

Directions:
1. Heat a medium pot over medium heat. Add millet, stirring grains until they become fragrant. Add water and salt, and bring to a boil.

2. Simmer for 15 minutes, stirring occasionally, until millet if soft like oatmeal. Add butter and honey, stirring well. Serve hot, topped with fruit.

Curried Quinoa Salad

Serves 6 as a side or 4 for lunch

Ingredients:
1/4 cup plain yogurt
1 tablespoon fresh squeezed lime juice
2 teaspoons yellow curry powder
1 teaspoon fresh ginger, peeled and finely grated
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons vegetable oil
1 1/3 cups uncooked quinoa
4 cups water
2 mangoes, cut into 1/2-inch chunks
1 red bell pepper, seeded and cut into 1/4-inch chunks
1 fresh serrano chile, seeded and minced
1/4 cup fresh mint, chopped
1/2 cup salted roasted cashews or peanuts, chopped

Preparation:
1. In a large mixing bowl, whisk together yogurt, lime juice, curry powder, ginger, salt, and pepper. Slowly drizzle in oil, whisking until fully combined.

2. Rinse quinoa in a bowl for 5 minutes, using fingers to agitate grains and the water runs through it. Agitating while rinsing will help remove the bitter saponin.

3. In a large pot, bring 4 cups of water to a boil with a few pinches of salt. Add quinoa to boiling water and cook for 15 minutes, until grains are almost completely cooked through but still just a little crunchy. Strain and rinse with cold water. Let sit to drain for 15 minutes.

4. Mix quinoa with curried yogurt and stir well. Stir in mango, bell pepper, Serrano chili, mint, and nuts. Serve at room temperature.

If you like these grain recipes, check out these other healthy, protein-rich posts:

• Peanut Butter Quinoa Cookies
• Quinoa Salmon Burgers
• Perfect Coconut Millet
• Millet Flatbread Tortilla
• Chickpea Spinach Curry Recipe
• How to Cook Dried Beans When You Don't Have Time to Cook Dried Beans

Ah… smoothies. What's not to love about those frosty fruity drinks? Ever since I was a kid, I've been a lover of all smoothies. It all started with my childhood addiction to Orange Juliuses, which were all the rage (at least in my childhood Southern California bedroom community) when I was a kid. I think they started to become really popular after they were the official drink of the World's Fair in 1964. By this time, the health food craze was catching on in the United States and smoothies were the drink of choice for that burgeoning market. Plus, on a warm day, an icy beverage really hit the spot.

For those of you who haven't experienced a smoothie, it's a general term for an icy fruit drink that is blended. They almost always include some sort of fruit and then after that, the sky's the limit. You can add yogurt, juice, ice, protein powder, dairy creamer, frozen yogurt, soy milk, regular milk, or whatever you like (within reason).

In college, I sort of forgot about smoothies, preferring frozen margaritas and daiquiris instead for my frosty fruit fix. It wasn't until a few years ago, when my daughters started asking to go to Jamba Juice, that I rediscovered the smoothie. Whenever we're in the vicinity of one of these shops, my daughters beg to go. This was okay for a while, but after spending almost $20 every time we walked into one of these franchises -- and wondering how three smoothies could cost so much -- I decided to break out my blender and start making them at home.

After many rounds with the blender, I've found that there are a few keys to making a great home smoothie:

1. Use frozen fruit: Although it's tempting to use fresh fruit, especially when it's in season, frozen fruit will give your smoothie a natural frosty texture. This is usually better than the consistency you will achieve if you use ice, which has a tendency to break into inconsistent pieces, sometimes leaving larger chunks behind. Also, frozen fruit creates a creamier texture than blended ice.

2. Use Small Pieces of Ice: Some recipes simply need ice. When this is the case, try to use small pieces, or, even better, crushed ice if possible.

3. Sweeten with honey: Sometimes berries can be a little tart. If your smoothie has too much zing, just plop it back into the blender and add a tablespoon of honey to sweeten it up.

4. Add more liquid to fix a clogged blender: Sometimes when making a smoothie, the blades on the blender will fruitlessly (excuse the pun) whirl around, without actually mixing the smoothie. This happens when the smoothie doesn't have enough liquid. Just add small amounts of juice until the smoothie mixes properly.

Here are a few smoothie recipes that I've come up with. The first is for one that my daughters and I love. Plain yogurt provides the creaminess, along with an extra dose of calcium into our daily diets. In this recipe, I almost always use frozen berries. With each sip providing a burst of berry flavor as well as a load of antioxidants, the berries are the real star here.

I have also recently come to enjoy dairy-free smoothies. One of my favorites is the ultimate in simplicity. Made only with frozen mango chunks, a half a banana to add body, and orange juice to help it blend, the taste is all about the mango. What's remarkable about this smoothie is how creamy it is, even without any dairy.

My new favorite smoothie, however, is a lactose-free chocolate and almond smoothie. Yes, I do realize that this one doesn't include a lot of fruit, but the combination of the banana with the soy vanilla ice cream, along with almond butter, chocolate syrup, and either Almond Dream or soy milk is truly lip smacking.

Finally, I've recreated a version of the Orange Julius drink from my childhood. I really have no idea what they put in those drinks when I was a kid, although some web sites claim it had orange juice, powdered sugar and dairy creamer. In my version, I used two seedless tangerines, nonfat milk, orange juice, honey and ice. I made the drink and it definitely reminded me of the Orange Juliuses I drank as a kid, although I have to say that it has lost most of its appeal.

Smoothies are fast to make. Even better, they're portable: just pour them into a plastic cup or bottle and have breakfast or lunch on the go.

Berry and Yogurt Smoothie
Serves 2 medium smoothies

1/2 cup yogurt
1 cup frozen berries (cherries, blueberries, raspberries, strawberries)
1 cup orange juice
1 whole medium banana
1 Tbsp honey

1. Place all ingredients in a blender.
2. Mix on high for one to two minutes, or until everything is smooth and you don't have any large ice chunks.
3. Serve.

Mango Infusion
Serves 2 medium smoothies

1 heaping cup of frozen mango chunks
½ medium banana (frozen or room temperature)
1 cup orange juice

1. Place all ingredients in a blender.
2. Mix on high for one or two minutes, or until everything is smooth.
3. Serve.

Vegan Almond, Banana, and Chocolate Smoothie
Serves 2 medium smoothies

2 large scoops Soy Vanilla Ice Cream
1 medium Banana (preferably frozen)
1 cup Almond Dream, Soy Milk, or Rice Milk
2 Tbsp unsalted almond butter (crunchy or smooth)
2 Tbsp chocolate syrup

1. Place all ingredients in a blender.
2. Mix on high for one to two minutes, or until everything is smooth and you don't have any large ice chunks.
3. Serve.

Orange Smoothie of my Childhood
Serves 2 medium smoothies

2 seedless tangeines
½ cup nonfat milk
½ cup orange juice
1 Tbsp honey

1. Place all ingredients in a blender.
2. Mix on high for one to two minutes, or until everything is smooth and you don't have any large ice chunks.
3. Serve.