Once again I am looking at the nutritional value of using more
quinoa in our
recipes. The next vitamin on the list in niacin. Each cup contains 2.93mg of niacin, which equals 14% of the daily recommended amount. Once again we find a member of the B family. Niacin is known also as B3. Here are some of the benefits of this vitamin:
"Niacin plays an important role in ridding the body of toxic and harmful chemicals. It also helps the body make various sex and stress-related hormones in the adrenal glands and other parts of the body. Vitamin B3 is essential for the activity of many enzymes in the body. Enzymes are special substances that speed up chemical reactions in the body. These enzymes are responsible for the production of energy in the body, the breakdown of dietary fats, the production of certain hormones and cholesterol, the processing of genetic material (DNA) and the growth and maturation of the cells in the body. Niacin is effective in improving circulation and reducing cholesterol levels in the blood. Niacin needs can be partially met by eating foods containing protein because the human body is able to convert tryptophan, anamino acid, into niacin. Niacin, via its metabolites, is involved in a wide range of biological processes, including the production of energy, the synthesis of fatty acids, cholesterol and steroids, signal transduction, the regulation of gene expression and the maintenance of genomic integrity. Nicotinic acid, in pharmacological doses, is used as an antihyperlipidemic agent. Niacinamide is used to treat osteoarthritis, rheumatoid arthritis, insomnia, migraine headaches, and insulin-dependent diabetes. Vitamin B3 (Niacin) increases good cholesterol (HDL) and lowers bad cholesterol (LDL). Niacin may enhance the effectiveness of some medications prescribed to lower cholesterol."
This is the part of this gluten free food that has the cholesterol benefit. As the price of
flour increases, this healthier food may become available at less of a premium than in the past.
Todays recipe comes from
epicurious.com:
quinoa cakes with eggplant-tomato ragu and smoked mozzarella
Gourmet | February 2008
Lillian Chou
Food editor Lillian Chou, who is also gourmet's resident runner of marathons, swears by quinoa: "I have so much more energy if I eat it before a race!" And transforming this power grain into crisp cakes topped with a substantial rustic sauce and gooey softened mozzarella creates another compelling reason to love it—it just tastes so good.
Active time: 45 min Start to finish: 1 1/4 hr
Servings: Makes 4 servings
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Ingredients
For quinoa cakes
1 1/2 cups water
1 cup quinoa
1 large egg, lightly beaten
4 to 5 tablespoons olive oil, divided
For topping
1 1/2 lb eggplant, cut into 1/2-inch cubes
1 small onion, finely chopped
2 teaspoons finely chopped garlic
1/2 teaspoon dried oregano
3 tablespoons olive oil
1 cup grape or cherry tomatoes, halved
1/2 cup drained bottled roasted red peppers, rinsed and chopped
3/4 cup water
1 tablespoon chopped flat-leaf parsley
1/4 lb smoked mozzarella, diced (1 cup)
Preparation
Make quinoa cakes:
Bring water and 1/2 teaspoon salt to a boil in a heavy medium saucepan.
Meanwhile, wash quinoa in 3 changes of water in a bowl, then drain well in a fine-mesh sieve.
Stir quinoa into boiling water and return to a boil, then simmer, covered, until quinoa is dry and water is absorbed, 20 to 30 minutes. Remove from heat and let stand, covered, 5 minutes. Transfer to a large bowl and cool, stirring occasionally, 10 minutes, then stir in egg.
Line a baking sheet with plastic wrap and lightly brush with oil. Lightly oil a 1-cup dry-ingredient measure. Pack enough quinoa into measure with a rubber spatula to fill it two-thirds full. (If spatula becomes sticky, dip in water.) Unmold onto baking sheet and gently pat quinoa into a 4-inch-wide patty with spatula. Make 3 more quinoa cakes, brushing measure with oil each time. Chill cakes, uncovered, at least 15 minutes.
Make topping while quinoa cooks and chills:
Toss eggplant with 1 teaspoon salt in a colander and drain 30 minutes. Squeeze handfuls of eggplant to extract liquid, then pat dry.
Cook eggplant, onion, garlic, oregano, and 1/4 teaspoon each of salt and pepper in oil in a 12-inch heavy skillet over medium heat, covered, stirring occasionally, until softened, about 5 minutes. Stir in tomatoes, roasted peppers, and water and simmer, covered, stirring occasionally, until eggplant is very tender and mixture is thick (if dry, thin with a little water), about 10 minutes.
Cook quinoa cakes:
Heat 2 tablespoons oil in a 12-inch nonstick skillet over medium heat until it shimmers. Carefully add quinoa cakes and cook, turning once carefully and adding remaining 2 to 3 tablespoons oil, until crisp and golden, 8 to 10 minutes total (pat cakes to reshape with cleaned rubber spatula while cooking if necessary). Transfer to plates.
To serve:
Return eggplant ragù to a simmer and stir in parsley and half of mozzarella, then simmer, stirring, until cheese just begins to soften, about 30 seconds. Spoon over quinoa cakes, then sprinkle with remaining mozzarella.
Cooks' notes:
• Quinoa cakes can be formed 1 day ahead and chilled, covered.
• Eggplant-tomato ragù, without parsley and mozzarella, can be made 1 day ahead and chilled, covered.
Enjoy, and have a wonderful day!
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