A Mindful Thanksgiving

Amidst my "happy thanksgiving" text messaging frenzy yesterday, my fellow dietetic buddy Gigi K. wished me a happy turkey day and reminded me to "eat mindfully." As much it was intended to be a dietetic quip, it's a powerful reminder not only in the realm of healthful eating but also with ingredients selection.

Yes, the antibiotic and hormone-free turkey cost me a pretty penny, but I felt more at peace knowing the turkey was treated with some respect before it ended up on my dinner table. Also, the plethora of veggies used to make the dinner cuts down on the environmental impact that would otherwise incur with raising animals for consumption. Not only is it important to be mindful of our satiety cues, it's equally imperative to be mindful of the food's origin so proper thanks can be given to Mother Nature and those who had a hand in growing and harvesting for our feasts.

Crouton Stuffing with Carrots

Meatless Monday: Curry Hummus

Inspired by the amazing curry garbanzo dip at San Francisco's Firefly, I attempted my own version on this Meatless Monday.

3 ingredients: organic canned garbanzo beans, curry simmer sauce, and cilantro. Nothing more and nothing less. Key is blanching garbanzo beans to get rid of the slime and canned taste. Also, cilantro should be washed and dried with paper towel so the dip won't become watery.

Another creation using only TJs products.

Meatless Monday: 30:70 Quinoa Frittata

Ever since college, I've grown to love one-pot meals. Instead of ending up with a sink load of pots to wash after dinner, I can spend the time to do more productive things (i.e. hit the books, ha!). Even for those who are beyond their college years, one-pot meals are still great time-savers.

The 30:70 quinoa frittata (pictured above) is the latest addition to my one-pot wonder recipes. It combines loads of veggies with protein- and fiber-rich quinoa, all of which are blanketed by amazing, incredible eggs.

The ratio 30:70 refers to the number of egg yolks versus egg whites. Yolks are great sources of protein and vitamins, but they are also loaded with calories and cholesterol. Using less yolks makes the normally rich frittata less dense and heavy.

Eggs, 2 whole eggs & 5 egg whites 
1/2 to 3/4 cup veggie stock 
3/4 of large onion, diced
3 cups fresh broccoli florets (larger florets should be halved or quartered)
1 cup corn (fresh, frozen, or canned will do)
1/2 medium carrot, shredded
1 cup mushroom, diced or sliced 
1/4 cup of chopped cilantro 
1 1/2 cup cooked red quinoa (leftover works well)
Gruyere cheese, shredded 
Salt and pepper to season

• Cook quinoa with veggie stock per directions on package.
• Sauté veggies except for carrots in an oven-safe pan that has been sprayed with oil (like an oil mister).
• Beat eggs until fluffy, add veggie stock and lightly beat to incorporate.
• Add quinoa into pan when veggies have softened.
• Sprinkle shredded carrots over top. 
• Pour egg mixture evenly over veggies and quinoa. 
• Cook over medium-low flame. Uncovered for about 3 minutes and cook for 5 more minutes with lid on.
• Sprinkle shredded cheese and cilantro over the half-settled frittata. 
• Place pan on a middle rack in the oven. Broil (low setting) until egg complete sets and cheese is golden brown.

Yields 2 pans of frittata

Extra tip: Cast-iron skillet has an amazing way of imparting great flavors on the food it cooks- a great tool to use for this dish (and it's oven-safe!).

Substitute your favorite veggies or use different combos to create new variations of this 30:70 quinoa frittata on this Meatless Monday!

Meatless Monday: Super Seed

Having fallen in love with quinoa (keen-wah) for a few months now, I've just learned that it's actually a seed, not a grain! (shame on markets mislabeling this seed with "whole grain quinoa" labels) These super seeds come in black, red, and white. But are there differences between different color of quinoa?

Aside from offering lots of fiber and protein (see Meatless Protein), quinoa also contains B vitamins, calcium, iron, and phosphorus. There aren't significant differences between the colors so just choose the color that fancies you the next time you shop for this amazing meatless protein! Quinoa is also gluten-free by nature, making it a nutritious option for those who are gluten-intolerant or have Celiac's disease.

As far as taste goes, I prefer red and black quinoa over the white variety because they have a nuttier flavor. Texturally, the red and black seeds are chewier than their white counterpart. Quinoa can be served as a side dish, in salads, or even eaten as a breakfast cereal!

Thanks Alison W. for provoking my curiosity about different colored quinoa!

Fun fact: The word quinoa meaning "The Mother Grain" originated from Quechua, the language of the indigenous people of South America.

Photo credit: chieftainwildrice.com

Product Props: Whole Foods 365 Organic Whole Wheat Pastas

My quest for the perfect whole wheat pasta started in 2004 when I realized the benefits of whole wheat. I searched high and low for a product that had everything I want in a pasta- lots of dietary fiber, made with few ingredients, and an appealing price tag.

The search took me a while but a clear winner emerged when I tried 365 Organic Whole Wheat Linguine from Whole Foods. It contains organic durum whole wheat flour (the only ingredient), has a great texture, and is at the right price. Currently priced at $1.79 per 1-pound bag, it keeps my wallet fat while I feel fantastic about eating my favorite Italian noodles. Plus, there are so many varieties to choose from! Take your pick from linguine, fusili, and macaroni just to name a few. As if there aren't enough reasons for me to be excited about this product, there are 5 grams of dietary fiber in every 2 ounces of uncooked pasta!

Whether you're new to whole wheat products or a professional whole wheat believer, 365 Organic Whole Wheat pastas are terrific to try and keep going back to.