Health + Nutrition + Cooking with Quinoa and Kale
Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such a high altitude because of this powerful grain.
Some amazing characteristics of Quinoa are that it: contains all eight amino acids to make it a complete protein, has a protein content equal to milk, is high in B vitamins, iron, zinc, potassium, calcium & vitamin E, is gluten-free, is easy to digest, ideal food for endurance, and strengthens the kidneys, heart, and lungs! Wow!
“Kale used to be just a garnish that you saw on salad bars. I have taken it to the next level and chose to incorporate it into a low-fat and high protein quinoa pasta dish. Did you know that this leaf green is loaded with vitamins K, A, and C, as well as minerals? Toss it with an already good for you bean and you’ve got a nutritious powerhouse.” ~Chef Kieffer
COOKING CLASSES AT PREMIER FITNESS CAMP
Here at Premier Fitness Camp in Utah we are committed to your health and nutrition. We know there are so many components to get you on the path to healthy living. We address food and nutrition on a daily basis at our weight loss camp. And on a weekly basis our personal chef, Chef Jason Kieffer, does a health, nutrition, and cooking class with Bonnie Jameson, our health counselor and coach.
Health, Cooking, and Nutrition with Chef Jason Kieffer
at Premier Fitness Camp in Utah on April 28, 2011
Qunioa Pasta with Tomato, Kale and Garlic Chick Peas
1 whole egg
2 egg whites
1 tablespoon olive oil
1 cup fresh diced tomatoes
1⁄4 cup fresh diced onion
1 tablespoon fresh chopped garlic
1⁄4 teaspoon crushed red chili flakes
1 1⁄2 cup quinoa flour
4 tablespoons arrowroot or tapioca flour
1⁄4 teaspoon stevia powder
1⁄4 cup cooked chick peas (garbanzo beans)
1 cup cut kale
Sea salt to taste
1. Bring ingredients to room temperature. Combine in a bowl and knead until it forms firm dough. If the dough is too dry, add a very small amount of water to moisten. If the dough is too moist, add small amounts of flour and continue to knead.
2. The dough should be firm and smooth. When you press it to a flat surface and pull it away, none of the dough should stick. If it does, it is too wet. If the texture is at all crumbly, it is too dry.
3. Use a pasta maker or rolling pin to form into the desired thickness and shape. The pasta can stick together when it has been freshly cut. If you don’t plan to cook it immediately, lay it out so that each piece is not touching another and allow drying for 1 hour.
4. Bring a pot of water to a boil. Add the quinoa pasta and cook for approximately 2-3 minutes or until the pasta floats to the top.
5. Using a strainer, drain pasta and water and serve warm with the sauce.
Rolling Out the Pasta with Chef Jason Kieffer
1. In a sauce pan, heat olive oil slightly and add tomatoes, onion and garlic. Cook on a low heat for approximately 3 minutes or so.
2. Next add red crushed chili flakes, stevia powder, chick peas and kale. The idea here is to keep the color in the kale so don’t over cook.
3. When the chick peas become hot and the kale begins to release its vibrant green color, season with the sea salt and you are ready to serve.
Note: This dish can be topped with many of your favorite cheese. I have always enjoyed a creamy goats cheese but low-fat ricotta and shaved Parmesan cheese makes it a big hit as well.
“This dish is not only a healthy choice. It is also gluten free! Many of you reading this have a gluten intolerance and/or have friends family that have this issue. This is not a bad thing. You will actually just be eating healthy! Quinoa flour is a great grain, flour and pasta for a gluten free dish.” ~Chef Kieffer
Jason Kieffer is our Premier Fitness Camp Chef and the Executive Chef and Wellness Coach at The Park City Medical Center utilizing all of his talents and extraordinary experience and expertise in naturopathy and holistic nutrition.
Eternally evolving, Kieffer’s new company and website, Chef Jason Kieffer’s Blog The Healing Palate, further illustrate that perhaps this Chef’s lifetime love for food and physiology is actually just beginning.