Single picture cartoons, like haiku poetry, use brevity to make a point. One of my favorites of this single message cartoon was in the newspaper many years ago when I first became a vegetarian and was concerned about feeding my family healthful foods. The cartoon showed a grandmotherly woman bent over at the waist, weighed down by a shopping bag in each arm. She stood in front of an information booth with an anxious look on her face and asked, “Tell me, what should I make for dinner?”

When I was a young mother feeding my children, I used to panic every day at 4:30 pm if I did not know what I was making for our family dinner. This was pre-microwave days, so if I had to thaw something from the freezer, I had to do it early in the day. If I forgot, I was sunk! Now, of course, all my kids are grown, and my dinner might consist of a big salad, a bowl of squash soup, and a green vegetable—- simple, easy, tasty.

However, if that grandmother walked up to a booth that I was standing behind in this summer of 2006, and she asked me for information on what to make for dinner, I would say: Chilled Quinoa Salad. It cooks up quickly, is high in nutritional value, and the tiny grains have a wonderful flavor. She could add other vegetables or protein sources around it or make the salad the center of attraction.

On my box of quinoa is a statement about this nutritious grain: “Quinoa (keen-wa) stands alone as a complete protein grain. It supplies all the essential amino acids in a balanced pattern.” Below this statement is a chart comparing the basic grains: barley, buckwheat, corn, millet, oats, rice, rye, and wheat. Quinoa ranks the highest in protein and midway in carbohydrate grams and fiber, although higher in fat than the other grains. (However, I consider this a good fat.) Quinoa is also a good source of calcium and phosphorous. All in all, these tiny, round grain a pack a not so tiny nutritional punch!

Today’s recipe calls for regular quinoa, which is yellow. However, there is also a red quinoa that you might find in some health food stores, so feel free to mix both kinds. Be creative and use whatever favorite veggies you want. I added green soybeans for their flavor and midlife protein nutrition and seaweed for its high mineral content. (More on sea vegetables in a future blog.) There is no limit to the variations. This recipe is quick to prepare, light on the palate, and strong in its healthful attributes. Try it for your next picnic and see what friends say. Rice is nice, but quinoa is special!

QUICK QUINOA (Keen-Wa) SALAD

INGREDIENTS
One c. quinoa
2 c. shelled, green soybeans (Edamame)
1/2 c. grated organic carrot
1-2 organic scallions, minced
2 pinches Arame seaweed (optional)

DRESSING:
1/2 c. toasted sesame oil
1/4 c. plum vinegar
Dash of mustard, ginger, & natural soy sauce
Herbs of your choice

DIRECTIONS

1. Cook quinoa and Edamame beans, in separate pots, according to package directions.
(Quinoa takes only 15 minutes and the beans even less less than that.)
2. While the quinoa and beans are cooking, soak arame in warm water.
3. Grate the carrots and mince the scallions. Set aside.
4. Whisk together dressing ingredients.
5. Remove quinoa from stove and transfer to a large bowl.
6. Drain soybeans and add to quinoa.
7. Finally, stir in dressing and add onions and carrots gently.

This dish can be served hot or cold. If cold, serve on a bed of lettuce.
Serves four to six people. If chilled overnight, you may need to add extra oil.
Feel free to add your own favorite veggies.
Take it to your next picnic and enjoy!

(This photo was taken on June 1st, on the occasion of my youngest daughter’s college graduation. We passed by this store & I could not resist taking a photo, since I had already chosen strawberries for this week’s blog. Coincidence? Luck? Who knows?)

One of my dream vacations is to travel across the country to see as many food festivals as possible. If I were to begin this time of year, the strawberry festivals would be the first ones on my list, starting in Ashland, VA. Their strawberry festival is usually held on the first Saturday in June at the peak of the season in that area. Then I would drive across the US, eating strawberries along the way as well as gathering recipes, with my final stop at the festival in Watsonville, CA. If my timing was correct, I could be in Gilroy, CA by the end of July for the Garlic Festival (more on garlic in a future blog) and work my way back to the east coast stopping at whatever festivals I could find on the Internet. What a vacation!

Since my food festival dream vacation is on hold, I will be satisfied with ripe, organic strawberries from the Farmers’ Market or Whole Foods, or wherever I can buy organic berries, unless I can pick wild strawberries in some forgotten field. According to “The Complete Book of Fruits & Vegetables” by Bianchini, et al., the Wood or Wild Strawberry (Fragaria fresca) has no equal in flavor.

Because most of us will buy commercial, not wild, strawberries, keep in mind they are one of the “dirty dozen.” (See Blog posting from March 26th in the archives to the right of this article.) This means that this food crop has been heavily sprayed. Since strawberries cannot be peeled, my personal health recommendation is to buy organic. This often means locally grown, freshly-picked ripe strawberries by area farmers, but not necessarily, because strawberries are grown in many places and shipped to markets across the US.

However you obtain these beauties, know that they are high in Vitamin C. In fact, according to the University of Illinois Extension Service, strawberries have more Vitamin C than citrus fruits, such as oranges and grapefruits. Also, one cup of sliced strawberries has only 50 calories and about 12 grams of (good) carbohydrates. The amounts of Folic Acid, Vitamin A, and Phosphorous aren’t too shabby, either. Check the Illinois Extension website for a complete nutritional profile.(Type in Strawberries in Google.)

Dr. Bernard Jensen’s book, “Foods That Heal,” notes that these red berries are good for the intestinal tract, unless you have colitis or inflammation in the bowels. Then the little seeds can be irritating. Jensen also writes that for those who break out in hives when eating strawberries, try this: Run hot water over the berries and immediately follow the hot water rinse with a cold water rinse to remove the outside fuzz. This is believed to be the cause of the hives. A few words of caution: If you are highly allergic, I would not attempt this unless you consult your doctor first. On the plus side of his recommendations, ripe strawberries can be used as a ’spring tonic’ and are excellent when juiced, according to Dr. Jensen. (Strawberry juice will be a new one for me!)

The extension service also suggests storing unwashed, ripe strawberries with plastic wrap in the coldest part of the ‘frig. Do not soak in water when washing, and try to remove the green cap without removing any of the fruit, since doing so tears the cells in the berry, activating an enzyme that destroys the Vitamin C. And since considerable vitamin content is lost in cooking (jams, jellies, pies, etc.), all the recipes this week call for fresh, uncooked berries. Not to say you shouldn’t enjoy jam or pie, just that if you want all the nutrition strawberries have to offer, eat more of them fresh! So enjoy the early warm weather with one of these recipes using luscious, red, ripe, organic strawberries.

Note: The recipes in today’s blog are variations from my own cookbook, THE WHOLE FOODS EXPERIENCE, also featured in the photos. I have ordered some from my publisher to sell through the blog. Will let you know when the books arrive and are available. Cost will be about $15.

STRAWBERRY SMOOTHIE
Ingredients:
4 oz. juice (pomegranate, apple, or orange)
4 oz. filtered (cold) water
one cup washed, trimmed organic strawberries, sliced
one small banana (fresh or frozen), sliced
one T. protein powder (I used Vanilla Spirutein)
Directions:
Place all ingredients in blender and buzz until smooth. ENJOY!

STRAWBERRY KA-BOBS
Ingredients (Organic):
6-8 Strawberries
1-2 Kiwi, peeled
1-2 Peaches
1/2 Pineapple, peeled & cored
Lemon juice
(Can also use any other seasonal fruits)
Unsweetened, dried coconut, toasted or untoasted (optional)

Directions:
1. Wash all fruit well. Cut and trim where necessary. Slice into bite-sized pieces. Squeeze a little lemon juice onto fruit once it is cut.
2. Alternating strawberries with other fruits, assemble short skewers in a colorful way.
3. Roll in unsweetened, dried coconut. (This is optional, but adds color and crunch to ka-bobs.)
4. Serve as soon as possible, as is, or with yogurt as a topping.

PINK PUDDING TOPPING
Ingredients:
3-5 frozen, organic strawberries
1/2 frozen banana
1/2 cup plain or strawberry yogurt
1 tsp. almond or vanilla extract
Maple syrup to taste, if using plain yogurt

Directions:
Place all ingredients in blender and buzz til smooth and pourable.
If very thick, it can be used as a pudding. If too thick to pour for fruit salad, add more yogurt.
Pour over fresh fruit salad made from leftover fruit for ka-bobs, shown in the bowl.

Remember: Fruit is best when it fresh, organic, in season, and eaten soon after it is sliced, as in the picture below.

Reminder: Please freeze some organic strawberries for future recipes using mixed berries.

Blog Feedback: My naturapathic friend Hope Woodring wrote back that potatoes, featured in last week’s blog as Picnic Potato Salad, are high on the glycemic index. If you are counting carbs and eating low glycemic index foods, then the potato recipe is not for you, unless you eat a small amount as a side dish. Thanx for the reminder, Hope.