Quinoa(Quin-what?!)

Overview:
Quinoa (pronounced KEEN-wah) has risen to superstar fame in recent years. It’s a gluten-free, high-protein, high-fiber, quick-cooking whole grain with a nutty flavor and a fun pop between the teeth when cooked. You’ll find beige, red, black, or tricolor quinoa in stores; they all taste the same, so use whichever color you prefer. Because quinoa has a bitter-flavored natural coating, it’s always a good idea to rinse it before cooking. Quinoa is great for pilafs, salads, soups, casseroles, and more.


Benefits:
Quinoa is also a complete protein, which means it provides all nine essential amino acids necessary for good health, hence the name “essential.” Your body can’t produce these nutrients itself, so you have to get them frequently through food. Amino acids support strong muscles, keep our immune systems in tip-top shape and do lots of other stuff to keep our bodies healthy—thing is, not all plant-based proteins are created equal. Wheat, rice and most other grains are missing one or more essential amino acids, but quinoa is a one-stop shop. Nice, right? Suddenly the word “wholesome” takes on a whole new meaning.

How to Cook:
A good gluten-free source of protein, iron, and fiber, quinoa is a quick and flavorful way to get in a serving of whole grains. About the size of pellets of couscous, quinoa cooks in about 20 minutes. The only special handling required with quinoa is to give it a good rinse before cooking; otherwise, the grains can be bitter.

Chia Seeds(The Power Food)

Overview:

I’ve been using chia seeds in drinks and as an egg substitute in recipes for years. In fact, I just had homemade chia seed pudding with lunch today. While chia seeds can be an incredibly useful ingredient, especially for egg free or gluten free families, there is also a lot of conflicting information about these little seeds.
What are Chia Seeds?
Salvia hispanica, or the chia plant, is a species in the mint family that is native to Central America. The seeds of this herb are known as “chia seeds” and they have gained quite a bit of popularity in recent years. Not only are they gluten/grain free naturally, but a single serving is reported to have:

-as much calcium as a glass of milk more Omega-3s than a serving of walnuts as many antioxidants as blueberries. 

-They give you tons of energy but also won’t keep you awake at night and are supposed to be great for weight loss. Because they can absorb many times their size/weight in liquid, they are great for avoiding dehydration during exercise or exposure to heat.

Are Chia Seeds the Original Superfood? 

Chia seeds have a fascinating and long history of use by several cultures. I’m hesitant to use the word “superfood” because the word is so over-used in modern times and also because there are some confounding factors that may inhibit nutrient use. Supposedly, the Aztecs, Mayans, and Incans used chia as a staple of their diet and as an energy food. Chia means “strength” in the Mayan language, and they were known as the “Indian Running Food” because runners and warriors would use them for sustenance while running long distances or during battle.

Though these ancient cultures may not have completely understood the nutritional breakdown of these power-packed seeds, they noticed the benefits, and we now know that chia seeds are a good source of:

-Essential Fatty Acids
-Protein
-Vitamins A, B, E and D
-Minerals like calcium, phosphorus, potassium, iron, copper, zinc, magnesium, manganese, -niacin, thiamine, and others Antioxidants


Benfits of Chia Seeds:
Small but mighty, chia seeds have a variety of benefits (and a few cautions!) and are considered by many to be one of the healthiest foods on the planet.

1. They Are A Great Source of Protein:
They are much higher in protein than many other plants, but they still don’t compare to animal-based proteins.

2. Packed with Other Nutrients:
Don’t let their tiny size fool you… chia seeds are a big source of many nutrients! They are also a great source of beneficial fats fiber.

3. Support Digestion
They have tons of fiber to help you keep full.

4. HydrationDue to their hydrophilic properties, chia seeds also promote hydration, which is important for maintaining a healthy weight.

5. Promote Energy and Endurance Chia gel is as effective as energy drinks for maintaining athletic performance. 

6. Versatile and Easy to Use

Chia seeds can be easily added to many foods and drinks. They can be used whole or ground

How to Prepare:
Soak the Chia seeds in some type of liquid for the most benefit. Since they are hydrophilic, they will attract water in the body if not soaked or added to liquid, so if you choose not to soak them, it is best to drink a lot of liquids after consuming them. It is not safe if you eat them whole without soaking it in some kind of liquid for at least 15 Minutes

Ground Up/Powdered(Optional):

Another way to use them in recipes is to grind them up into a fine powder. This is especially helpful when you are using them as a thickener or want to get the benefits without changing the texture of a food. There is also some evidence that it may be easier for the body to absorb chia seeds when they are powdered before eating

Mascarpone Cheese (Italian Cream Cheese)


Overview:
Hailing from Italy's Lombardy region, Mascarpone is a buttery-rich double-cream to triple-cream cow's-milk cheese. (Technically it's not cheese but rather curdled cream because citric or tartaric acid is used rather than rennet.). It's ivory-colored, soft and delicate, and ranges in texture from that of a light clotted cream to that of room-temperature butter.

How to Use it:

It's versatile enough to be blended with other flavors and is sometimes sold sweetened with fruit. In Italy's Friuli region a favorite blend is Mascarpone mixed with anchovies, mustard and spices. But in truth, this delicately flavored cheese needs little embellishment other than being topped with fruit. It is one of the main ingredients in the modern Italian dessert known as tiramisu, and is sometimes used instead of butter or Parmesan cheese to thicken and enrich Risotto.

Textures/ Storage:

Mascarpone should have a very smooth texture with no lumps or graininess. The flavor should be milky and slightly sweet, sometimes with a tangy finish. It tends to go bad quickly, so use an open container of mascarpone within a few days. The closest cousins to mascarpone are English clotted cream and French creme fraiche. However, high-quality creamy ricotta or cream cheese can also be a substitute for mascarpone.