By Simone Stromer, MD

There isn’t a cookbook these days that doesn’t include a recipe using quinoa. Usually it’s a vegetarian side dish, most often served accompanying the meat. Since it gluten-free, quinoa also seems to be popping up in cookies, breads and breakfast cereals as a wheat substitute. Quinoa, a grain-like seed native to South America, was cultivated originally by the Incas thousands of years ago; nowadays it is grown in North America. There is no doubt that the Incas were on the money—quinoa provides more amino acids, vitamins, minerals, fiber, antioxidants, and phytonutrients than most grains. It has such a diverse profile of essential amino acids that some classify quinoa as a complete protein— meaning that it has the necessary quantities and proportions of amino acids to be considered as important a protein source as meat. As such, I recommend quinoa as a main dish for vegetarians and omnivores alike. For individuals watching their cholesterol or fat, substituting a meat meal for a quinoa-based meal is a good way to reduce your intake of saturated fats.

Two varieties of quinoa are usually available—cream-colored or red—each having their own distinctive flavors. The cream-colored variety has a smooth and creamy taste which lends itself well to hot dishes; the red variety has a crunchier and nuttier taste which is fantastic for cold salads garnished with nuts and other vegetables. Preparation for quinoa is similar to rice, but takes less time. First, thoroughly wash quinoa with running water and a strainer to remove soil and excess bitter resins. Then boil, covered, for about 10 minutes, drain, and mix with a drop of oil to loosen the seeds and avoid clumping. Hot or cold; breakfast, lunch, or dinner; sweet or savory, quinoa is a highly versatile food. My personal favorite is quinoa and blueberries sweetened with agave nectar for breakfast or cream-colored quinoa with cherry tomatoes, baby spinach, and feta cheese for lunch or dinner.

By Simone Stromer, MD, CHC [AADP]

If there is one time of the year to reduce our white flour intake, it’s during the 8 days of Passover. At least for the Ashkenazim, during these 8 days there is the restriction from eating most whole grains and legumes, which are undoubtedly the most nutritious food category after fruits and vegetables. Consequently we find ourselves consuming copious amounts of matza and never really feeling full or completely satisfied. Many people are used to eating regular matza, which is made from white flour, water and salt. White flour is highly processed and stripped of most of the naturally occurring fiber and nutrients in the wheat grain. So white flour not only provides minimal nutrients and fiber, but also promotes blood sugar fluctuation, cravings and more serious problems such as diabetes and heart disease.

Whilst it is unrealistic to completely cut out regular matza, as some wonderful Passover recipes call for it, I recommend eating whole wheat matza (Osem makes a nice one) as much as possible as an alternative to regular matzas for meals and snacks. Whole wheat flour is still technically a processed form of the wheat grain; however, because the flour is made from all the essential edible parts of the wheat grain, you are getting more nutrients and fiber per sheet. Whole wheat matza contains about three to four grams of fiber per sheet, whereas plain matza contains only one gram. Whole wheat flour is also digested slower that white flour, so that blood sugar levels after the meal should rise more evenly, keeping you fuller for longer and free of erratic sugar cravings or sudden drops in your energy level.