Have You Tried Kaniwa?

This high-protein cousin of quinoa is native to Peru and Bolivia. It’s gluten-free, with a nutty and slightly sweet flavor. Check out its superfood qualities and learn where you can get your hands on some.

 

Nutrition Info

Kaniwa (pronounced ka-nyi-wa) is actually a seed, though nutritionally it’s categorized as a whole grain. It’s a good source of protein, with one serving providing 15 to 19 percent of the daily recommended amount. It is also loaded with dietary fiber, antioxidants and phytochemicals. According to Manuel Villacorta, M.S., R.D., author and founder of Whole Body Reboot, “Kaniwa is composed of flavonoids, which are antioxidants that have been proven to prevent cardiovascular disease, inhibit the growth of certain bacteria and viruses, reduces the risk of anti-inflammatory disease, and has anti-aging benefits.”

 

Shopping for Kaniwa

This seed isn’t as popular as quinoa, so it’s not as widely available in most local stores. However, you can find it in some specialty markets and at online retailers like Amazon and Roland Foods.

When shopping for kaniwa, you won’t find it in a refined form, so even if the package doesn’t say the word “whole” it’s most likely in its whole-grain form anyway. Further, there’s no need to rinse before cooking, as you have to do with quinoa.

 

Cooking with Kaniwa

Kaniwa can be used to replace quinoa in recipes. Use it in place of rice or as a hot cereal. You can also add it dry to smoothies, salads and even soups. Villacorta states that “the seed can also be ground into flour and used to make breads, pastries, and hot chocolate. It can also be used in place of flour or breadcrumbs to coat fish and meats.” See his recipe for Kaniwa Crusted Cod below.

 

Kaniwa-Crusted Cod

Recipe courtesy of Manuel Villacorta

Serves: 2

Ingredients:

 

For the kaniwa:

1/4 cup kaniwa

1/2 cup water

1/4 teaspoon salt

 

For the cod:

1 tablespoon canola oil

1 clove garlic, crushed

1 tablespoon chopped cilantro

2 teaspoons lime juice

Salt and pepper

6 ounces cod fillets

Oil spray

Lime wedges

 

Directions:

 

For the kaniwa:

Put the kaniwa, water and salt in a small saucepan. Bring to a boil and lower the heat to a simmer.  Cover and cook until all of the water is absorbed, about 15 minutes.

When done, fluff with a fork and set aside to cool.

 

For the cod:

Put the olive oil, garlic, cilantro and lime juice in a shallow bowl. Add salt and pepper to taste and mix to combine.

Place the fillets in the marinade and let them sit for 5 minutes. Flip them over and let them marinate for another 5 minutes.

Put the kaniwa on a large plate. Roll the marinated fillets in the kaniwa, pressing it into the flesh until both sides are coated.

Spray a large saute pan with cooking oil and heat over medium heat. When hot, add the fillets. Cook for about 5 minutes on one side; flip over and cook the other side. Place the fillets on a platter and serve with fresh lime wedges.

Per serving: Calories 216; Fat 7 g; Sodium 685 mg; Carbohydrate 17 g; Fiber 2 g; Protein 19 g

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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Korean Bulgogi and Mushroom Tacos

Bulgogi is one of the most-iconic Korean dishes, and being Korean, I can say that I’ve eaten my fair share (and then some) of this delicious marinated-meat dish. While it’s normally prepared with thinly sliced sirloin and rib eye, I used lean ground beef in this recipe. It’s an excellent option when you are pressed for time, as it eliminates the need for slicing the beef and decreases the marinade time. The marinade not only tenderizes the meat but also imparts the perfect combination of sweet and savory to the flavor profile.

Double or triple the bulgogi recipe and you can enjoy it throughout the week by adding it to salads, grain bowls, pizza, burritos, quesadillas and much more. You can also freeze whatever you don’t cook (with the marinade and all) in individual, freezer-safe Ziploc bags.

One of my favorite ways to incorporate more nutrients into my ground beef dishes while cutting back on calories, fat and sodium is replacing some of the meat with mushrooms. Simply chop the mushrooms to resemble the texture of ground beef and you won’t even notice the difference. Mushrooms are an excellent source of important nutrients, including niacin, riboflavin, potassium and selenium. They’re also the only source of vitamin D in the produce aisle, and I love that they’re non-fortified.

The salad is super-easy to whip up and adds a lovely freshness and crunch to the tacos. Drizzle a bit of the gochujang sauce on top and experience the melodious harmony of sweet, salty, sour and umami flavors come to life!

Korean Bulgogi and Mushroom Tacos

Makes 4 to 5 tacos

 

Prep time: 15 to 20 minutes

Cook time: 10 minutes

Total time: 30 minutes

 

Ingredients:

 

Tacos:

3 tablespoons low-sodium soy sauce

2 teaspoons sugar (or honey)

1 tablespoon minced garlic

1/2 teaspoon pepper

1 teaspoon sesame oil

1 pound grass-fed lean ground beef

1/2 pound shiitake mushrooms, diced

Five 6-inch corn tortillas

 

Salad:

2 small garlic cloves, minced

1 teaspoon fish sauce or salt

1 to 2 tablespoons rice vinegar

2 teaspoons sugar (or honey, if preferred)

1 bunch of lettuce (romaine, green or red leaf; I used green leaf), roughly chopped

1 bunch of green onions, sliced thinly lengthwise

1/4 cup thinly sliced red onion

1 tablespoon sesame oil

1 tablespoon sesame seeds

 

Gochujang sauce:

2 tablespoons Korean fermented hot pepper paste (gochujang)

1 tablespoon sugar (or honey, if preferred)

1 tablespoon sesame oil

1 teaspoon rice wine vinegar

1 tablespoon water (or more if you prefer a thinner consistency)

 

Instructions:

Combine the first five ingredients to make the marinade. Add the beef and mushrooms, and marinate for at least 30 minutes. Cook in a skillet over medium-high heat.

Combine garlic, fish sauce, rice vinegar and sugar in a small bowl. Pour into a larger bowl, add lettuce, green onion and red onion and toss everything together. Drizzle in sesame oil and sprinkle sesame seeds. (Note: As with many Korean dishes, you can easily adjust the recipe by adding more vinegar, sugar or salt to taste. So be sure to taste as you go!)

In a small bowl, mix all the gochujang sauce ingredients.

For taco assembly: On a warm corn tortilla, pile some meat mixture and salad. Drizzle as much or as little of the sauce as you desire. Enjoy!

 

Per serving (1 taco): Calories 356; Fat 16 g (Saturated 3 g); Cholesterol 56 mg; Sodium 457 mg; Carbohydrate 28 g; Fiber 3 g; Sugars 8 g; Protein 22 g

 

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

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Get to Know Potassium

Sure, you’ve heard of potassium, but how well do you really know this mineral? Potassium plays a very important role in maintaining good health, but it turns out that it’s a nutrient that many Americans regularly fall short on. In fact, according to a study published in 2012, less than 2 percent of adults get the amount of potassium recommended by the Institute of Medicine’s Food and Nutrition Board. Those recommendations call for adults to consume 4,700 milligrams of potassium daily.

“The best food sources of potassium are fruits and vegetables, and most Americans simply do not eat enough of them to get the potassium they need,” says Alissa Rumsey, M.S., R.D., spokesperson for the Academy of Nutrition and Dietetics. Potassium is an important electrolyte, and it works in partnership with sodium (also an electrolyte) to help regulate fluid balance, muscle contractions and nerve signals. “Most people get too much sodium and not enough potassium, which can throw off this balance,” says Rumsey.

Potassium helps keep blood pressure levels under control, and since it plays a role in muscle contractions, it’s important for normal muscle and digestive function. So how can you increase your potassium intake? Focus on getting several servings of fruit and vegetables every day.

If you need inspiration, here are some of the top sources of this important nutrient:

Swiss chard                960 mg per cup

Lima beans                955 mg per cup

Sweet potato              950 mg per cup

Spinach                       838 mg per cup

Lentils                         730 mg per cup

Avocado                     727 mg per cup

Tuna                           597 mg per 4 ounces

Salmon                       492 mg per 4 ounces

Broccoli                      457 mg per cup

Cantaloupe                 427 mg per cup

Asparagus                  403 mg per cup

 

Sally Wadyka is a Boulder, Colorado-based journalist who writes about nutrition, health and wellness.

 

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Nutrition News: Whole Grains, Diet and Metabolism, Sleep and Weight

The whole truth about whole grains

We know whole grains are good for us, but do they have the same health benefits if they are ground up and used, say, as an ingredient in smoothies or flour in cereals? The New York Times’ Well blog has taken that question to nutrition experts and the answer is, basically, yes. “Whole” grains, in which the bran, the germ and the endosperm are all left intact (as opposed to “refined” grains, where the bran and the germ are stripped away), are beneficial either way. Some grains lose a bit of their fiber when ground, but taste better that way, the experts say, whereas others, like flax seed, are more nutritious when ground, because the body can absorb them better. The most-important thing, dietitian Maria Elena Rodriguez tells the Times, is to make sure products have three or more grams of fiber per serving and are marked “whole grains.”

Diet and metabolism

If you have the sense that your diet has messed with your metabolism — that the more weight you lose, the less you can eat without gaining weight — you’re not imagining things. In a Reuters video, Dr. Holly Lofton of NYU School of Medicine explains that it takes less food to power a smaller body — the same way a smaller car needs less gas to propel it than a big tractor-trailer. “So if you’re going from a larger mass to a smaller mass, your metabolic rate will be less,” she says. The best way to lose weight without messing up your metabolism too much, she says, is to have protein in your diet. This will keep you from losing muscle in addition to fat.

Lose to snooze?

Your body weight and diet may also affect your sleep. Researchers at University of Pennsylvania have determined that overweight adults spend a higher percentage of their sleep time in the REM stage of sleep — the stage where you dream, your heart beats more quickly and you breathe faster and that is characterized that is “less restorative” than non-REM stages of sleep. What’s more, the researchers found, those who ate more protein tended to have less stage 2 sleep — the phase when heart rate and breathing are fairly normal and body temperature lowers slightly — and more REM sleep as well.

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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Apricots with Honey-Ginger Ricotta and Pistachios

Is there anything better than an apricot, peach or nectarine freshly plucked from the tree? Those sweet juices dribbling down your chin as you nosh on a delicious piece (or two or three …) of sun-ripened summer fruit? Perhaps not.

But, then again, maybe I can convince you to try these Apricots with Honey-Ginger Ricotta and Pistachio Nuts, for a healthy yet luscious summer dessert. Rich in beta carotene and vitamin C, to help keep your skin healthy and get your glow on, fresh apricots are one of Mother Nature’s favorite summer treats.

There’s no denying their fresh-picked appeal, but this elegantly easy recipe featuring apricot halves stuffed with honey ginger ricotta and topped off with crunchy pistachio nuts will impress your friends and family when served as a simple summer dessert. Or, do what I did, and keep them all for yourself!

 

Apricots with Honey-Ginger Ricotta and Pistachio Nuts

Serves 4

Prep Time: 10 minutes

 

Ingredients:

4 apricots

1/2 cup whole-milk ricotta cheese

1 tablespoon honey, divided

1/4 teaspoon ground ginger

1/3 cup shelled pistachio nuts, chopped

 

Directions:

Slice apricots in half, carefully remove the pits, and set aside while you combine the ricotta cheese with the ginger and 2 teaspoons of the honey in a mixing bowl, and chop the pistachio nuts.

To serve, place the apricot halves on a serving platter, and place a spoonful of the honey-ginger-ricotta mixture on top of each apricot half. Sprinkle pistachio nuts on top, and drizzle remaining honey on top. Serve immediately.

Per serving (2 apricot halves): Calories 144; Fat 9 g (Saturated 3 g); Cholesterol 16 mg; Sodium 26 mg; Carbohydrate 12 g; Fiber 2 g; Sugars 8 g; Protein 6 g

 

EA Stewart, MBA, RD is a registered dietitian nutritionist specializing in wellness and GI nutrition. In addition, EA is the creator of The Spicy RD, which features delicious gluten-free recipes made from healthy, seasonal ingredients.

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8 Zucchini Recipes That Won’t Squash Your Summer Health Goals

The thing we love most about zucchini is that it refuses to be labeled. In a culinary context, this firm summer squash is treated as a vegetable, often prepared as a savory main or side dish. But botanically, zucchini is classified as a fruit — and more specifically as a type of berry — which perhaps explains why you’ll find this fiber-packed jack-of-all-trades in sweet breads and pastries too. Few other vegetables can boast the same level of versatility. Luckily, the prime season is long — it begins in June and peaks in late August, so be sure to fit in several trips to the farmers market before summer is over. Whether it’s lightly seasoned and grilled until smoky or grated into fine shreds to be hidden in baked goods, there’s no meal this light summer squash can’t conquer. See for yourself with these 8 in-season zucchini recipes for casserole, zucchini bread and more.

Skillet Eggs with Squash
Break out your skillet for this crowd-pleasing one-pot dish, where baked eggs sit atop grated summer squash and zucchini, with a healthy dose of spicy pepper Jack cheese, nutmeg and scallions.

Healthy Zucchini Bread
This is just like your grandmother’s zucchini bread but without the guilt-inducing levels of butter and oil. Whole-wheat pastry flour creates a filling, nutty-tasting loaf. Apple butter lends extra moistness and natural sweetness. Surprisingly, only a third-cup of heart-healthy oil is used in this recipe.

Potato and Zucchini Frittata
Comforting and easy to make, frittatas are a quintessential brunch dish for a reason. But they can leave you feeling uncomfortably stuffed, given the liberal amounts of cheese and bacon found within them. Here, finely grated zucchini adds extra fiber and bright green color to this light, summery frittata for only 255 calories per serving.

Zucchini Parmesan Crisps
Take your snack spread to the next level with Ellie Krieger’s super-seasonal baked zucchini crisps. Unlike store-bought potato chips, these crisps are light and crunchy without the grease. Your guests will appreciate the homemade touch.

Grilled Zucchini Rolls with Herbs and Cheese
Equally satisfying are Ellie’s grilled zucchini rolls made with reduced-fat goat cheese, lemon and parsley filling. They’re just enough to tide over your guests while you put the finishing touches on dinner.

Herb-Stuffed Zucchini
Surprise your guests at your next dinner party with these mealworthy stuffed zucchini. Sturdy on the outside but tender on the inside, zucchini are perfect for hollowing out and filling with fresh, seasonal mix-ins. Here, they’re stuffed with breadcrumbs, tomatoes, herbs and garlic.

Zucchini Ribbon Pasta
If you’re looking for a quick weeknight dinner that’s filling yet health-conscious and incorporates seasonal produce, try tossing whole-wheat fettuccine with thin ribbons of green and yellow zucchini. Slicing the zucchini to mimic the shape of noodles makes for a big bowl of pasta that’s actually half vegetables.

Light Spicy Zucchini and Tomato Casserole
For a heartier zucchini main, try Food Network Kitchen’s comforting casserole. Spicy tomato sauce coats layers of sliced zucchini, and a sprinkling of Cotija cheese adds a touch of creaminess. For the best results, quickly broil the zucchini before you assemble the casserole. That way you can ensure all the pieces will be evenly cooked once they’re baked with the tomato sauce.

For more ways to use summer squash, check out these recipes from our friends:

In Jennie’s Kitchen: 5 Sweet & Savory Zucchini Recipes
Devour: Use Your Zoodle: 3 Italian-Inspired Squash Recipes
Napa Farmhouse 1885: Italian Marinated Zucchini
The Mom 100: Baby Zucchini Gratin
Feed Me Phoebe: Green Shakshuka with Zucchini, Chard and Peas
Creative Culinary: Lemony Summer Squash Bread
Taste with the Eyes: Summer Squash Lasagna with Fried Basil #glutenfree
FN Dish: 10 Recipes That Prove Zucchini Is Actually a Magic Vegetable

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Lightened-Up Inside-Out Bacon Cheddar Burger

Ah, the juicy burgers of summer cookouts! They taste so good — but are so often huge fat and calorie bombs. The sad truth is that most homemade burgers have well over 800 calories. But it is possible to pack all that savory meaty flavor, oozing melting cheese, and yes, even bacon into a big, satisfying burger without blowing your dietary allotment for the entire day.

A typical homemade 6-ounce burger alone can easily pack 450 calories — and the bun, cheese and bacon will add another 400. And that’s without any sauce or mayo.

So we reconstructed the burger to pack in all that great decadent flavor with about half the calories and saturated fat.

Lightened-up burger tips:

• Use 93% lean ground beef. This is the optimal point, at which the meat won’t dry out but is reasonably lean.
• Swap regular mayo for a canola-based version to save 50 calories and 6 grams of fat per tablespoon.
• Toss reduced-fat cheese with chopped bacon to get more smoky bacon flavor in every bite.
• Think small when it comes to the bun: A smaller bun not only equals fewer calories but also makes your burger seem that much bigger!

 

Inside-Out Bacon Cheddar Burger

Serves 4

 

Ingredients:

3 tablespoons canola mayonnaise, such as Hellmann’s

2 tablespoons ketchup

3 slices center-cut bacon

1 1/2 pounds 93% lean ground beef

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon ground black pepper

2 ounces shredded reduced-fat sharp cheddar cheese

4 potato rolls or hamburger buns

4 small lettuce leaves

4 (1/2-inch) thick tomato slices

1/2 cup thinly sliced red onion

 

Directions:

Prepare the grill for direct medium heat.

Combine the mayonnaise and ketchup in a small bowl; set aside.

Heat a medium skillet over medium heat; add the bacon and cook, turning once, until crisp, about 7 to 8 minutes. Transfer to a plate covered with a paper towel and drain; chop.

Gently combine the beef, garlic powder, salt and pepper in a bowl. Divide the mixture into 8 portions and form each into a 3 1/2-inch-diameter patty; place 4 patties on a work surface. Toss the bacon with the cheese and spoon one-fourth of the mixture on top of each of the 4 patties, keeping the edges clear. Place the remaining patties over the cheese and pinch the perimeter to seal the filling in.

Place the patties on the grill, close the lid and cook, turning once, 9 to 10 minutes for medium doneness. Remove from the grill. To assemble, place the bottom half of each roll on a plate and top with a lettuce leaf, tomato slice and burger. Spoon the mayonnaise mixture over the burgers, then top with the onion slices and the remaining roll halves. Serve immediately.

Per serving (1 burger): Calories 465; Fat 21 g (Saturated 8 g); Sodium 846 mg; Carbohydrate 26 g; Fiber 2 g; Protein 45 g

 

Marge Perry is an award-winning  food, nutrition and travel writer and teacher whose work appears regularly in Rachael Ray Every Day, AllRecipes, Newsday, and on her blog, A Sweet and Savory Life. In addition, Marge is a chef-instructor at the Institute of Culinary Education in New York City and an Adjunct at New York University, where she teaches food writing.

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