By: Gil Hurtado
Cookbook Entry: Quinoa, A Great Source of Protein

Protein is one of the most important nutrients our body needs in order to function properly. It is essential in repairing and creating cells. Some people erroneously believe that the only way to get protein is by eating meat. Although it’s true that it is high in protein, it’s not the only source. Protein can be found in many other food items. Beans, nuts, and avocado are a few examples. But for now, I will explain why I gave up eating meat as well as discuss quinoa, which is one of my favorite foods with a very high amount of protein. It is sometimes mistaken for a whole grain. However, it is actually a seed which is found in many areas in South America (UWIRE, 2012).

Most people are brought up in households that include meat in their diet. If you’re like me, the concept of protein wasn’t even discussed. In reality, what people eat is due to a traditional or cultural beginning. What we eat depends on where we are from. If it was placed in front of us, we ate it without thinking about it or questioning it. This tradition includes meat. In time, some people make the decision to move away from this tradition. The degree of the change will vary from individual to individual. Some make a choice of eating only fish while others avoid eating any animal product whatsoever. The reason for this change will also vary. Some change for ethical, moral, personal health, spiritual, or religious reasons. Some give it up because of the thought of eating the flesh of a living creature doesn’t appeal to them anymore (Hirscher, 2011).

For me, it was a combination of things. In 1979, I was visiting relatives in Guadalajara Mexico. They thought it would be exciting for me to see a bullfight. It was one of the most horrific exhibitions I had ever seen. The poor bull was tortured and stabbed numerous times before the matador finally took it out of its misery. I was appalled by the reaction of the people attending this assault on this beautiful creature. I felt that the real beast was us. From this point on, the thought of eating meat bothered me. Although, it still seemed very normal to consume it. About twenty years later, I made the decision that I could no longer be part of sacrificing a living creature for my consumption. With the help of my wife, I found an assortment of meat-free options. My doctor insists that I continue to eat fish in order to get certain nutrients that are good for my heart. That is when I became a pescatarian. Many people don’t know what a pescatarian is. Some people tell me that it sounds like some sort of religion. It’s much easier to refer to myself as a vegetarian.

For some people who eat meat, the fact that they do not kill the animal prevents them from making the connection of guilt. Of course, unless that person is a hunter. Vegans and vegetarians do make this connection (Hirscher, 2011).

Maintaining proper health requires both exercise and nutrition. Exercise alone is not enough. A recent survey of nearly 1,500 participants found that the best diet quality scores, belonged to vegans. Also, a recent study was conducted that compared people that consume meat versus those that don’t. The results indicated that those that don’t consume meat have better results in lower body fat, blood pressure, and cholesterol. This translates to a lower risk of heart disease (Glick-Bauer, Yeh, 2014).

Prior to making my transition to a pescatarian diet, I was feeling healthy. I have always been extremely active. I had an exercise routine that included running 3-5 miles per day, five days a week. Weight lifting 3-4 times a week. Although I felt great, I was weighing slightly under 300 pounds. As I changed my diet, my weight began to drop rather easily. Over time, I dropped over 90 pounds and have maintained this weight since.

Being a vegan, vegetarian, or pescatarian is becoming more common. It is difficult to know the real number of those that don’t consume meat. This is due to the fact that there are many people that claim to be vegetarian yet, they tend to consume some level of food products that contain meat in them (Juan, Yamini, Britten, 2015).

When I first made the transition to my new diet, friends and relatives thought that I was kind of weird. As time passed and weight loss became obvious, my diet became more acceptable. Congratulatory words started to come my way. Questioning me as to how I can discipline myself from eating meat became common. Some of my original critics changed their eating habits to some degree. Some became pescatarian while others just gave up eating red meat.
One of the hardest things for those wanting to be a vegetarian has to do with eating out. Whether it’s eating at a restaurant or at gatherings with friends. For me, this was not a problem. I was determined to respect life that finding something on a menu, although limited, was never a problem. It’s no different when going to family gatherings. There is always something to eat.

Over the last three decades, the number of vegan or vegetarian restaurants has grown. Since more and more people are realizing that eating healthier options include staying away from meat, more restaurants are catering to this growing population. Across the country, there are even restaurants that are strictly vegan, such as Native Foods (Wasserman, 2012). Vegetarian options are becoming easier to find. Some restaurants offer options that cater to both omnivores and vegetarians. One example of this is the Yard House. They offer a Gardein Menu. These are menus that duplicate the regular menu except they use substitute vegan products made from soy or tofu. To me, the taste and texture are the same. The difference is in the guilt. Even fast food restaurants are moving in this direction. For example, Burger King does offer a vegetarian patty in one of its burgers.

So, what will people eat if not meat? There are many options available. The change will depend on your motive for change. Is it for a health, ethical, or religious reason? This should be your guide. As I stated earlier, for me it was a combination of things. I wanted to feel healthy as well as wanting to free myself from the guilt of being responsible for the death of an animal. I have accomplished part of this in that I feel healthier than before. I am no different than most people. I still want to cherish the taste of my meal. Quinoa meets that criteria.

I grew up in a household where meat was always available. We typically had rice and beans that accompanied our meal. Beans do provide protein. But they lack other important nutrients. Meanwhile, rice does have protein but in small quantities. The amount of rice that a person would need to consume in order to get the necessary protein is a bit too much. This is where quinoa comes in. Quinoa provides one of the highest amounts of protein. Personally, I find it to be on the insipid side. My wife, prepares it in the same way as it was rice. She adds the right amount of spices that give it the desired flavor. She will add other items such as corn, peas, or whatever we happen to be in the mood for.

I added two photos of the types of quinoa that we prefer. One is a mixture of quinoa with brown rice. The other is plain quinoa.

Quinoa can be found in supermarkets. It comes in a variety of ways. I have bought different types, if only to mix it up a little. The two that I typically get are plain as well as quinoa mixed with brown rice and other grains. Other available options include quinoa with certain blends such as teriyaki. The point here is that you can have quinoa frequently without getting tired of the same thing over and over again. Other benefits of quinoa include that it is high in fiber and that it is gluten-free. My wife likes the fact that it actually cooks rather easily. It is usually ready in about ten to fifteen minutes.
Here is a recipe that my wife uses: (Serves five to six)

•  One cup of quinoa.
• Two and a quarter cups of water.
• One fourth of an onion. (your choice of onion).
• A pinch of garlic powder.
• A pinch of ground cumin.
• One cube of vegetable bullion. (Some folks prefer chicken or beef bullion but for a    vegetarian, this defeats the purpose).
• Salt (Himalayan salt) and pepper is added but, how much is up to your liking.
• One third cup of peas.
• One third cup of whole kernel sweet corn.

Cooking instructions: In a pot, place the water to heat at medium. Add the quinoa and other ingredients except for the peas and corn. The peas and the corn are added sometime around six or seven minutes later. Once the water is gone, it is ready to serve. As you can see, the measurements are not really given in a precise manner. That is because my wife does not cook like this. She has a basic idea of what the measurements are. She likes to taste the food as she is preparing it and will make slight modifications to it as she goes along. This is just one way that she prepares quinoa. She adds other vegetables that will compliment whatever the main course will be on a given day. What makes her cooking so delicious are the ingredients not listed in the recipe above. Those ingredients are very unique to her recipes. They are love and patience.

I was raised Catholic and will always say that I am Catholic. Although, I have a respect for all religions. I don’t practice any religion. Rather, I live by a philosophy. It leans towards Buddhism. I respect what yesterday was in order to learn from it. But I don’t dwell on the past nor do I have any regrets. In terms of the future, I believe in preparing for it. But I don’t dwell on it as far as setting expectations that must be met. Because life is unpredictable, I know what I should do but will make adjustments along the way, just like my wife does with her recipes. And yes, I display some modicum of patience and love. I enjoy helping others. Whether I get something in return or not is not important to me. Just knowing that I helped someone is enough. What I do today is more important than what I did yesterday or what I do tomorrow.

I love all life. I did not bring animals into the world. Therefore, I feel that I don’t have the right to take it away. I hope that one day I find a way to get the nutrients that my body needs in order for me to go vegan. Each body is different. How our bodies react to food is very unique to each of us. For now, I will follow the advice of my doctor in regards to eating fish. Mainly for the Omega

Being pescatarian is a lifestyle I have chosen for very personal reasons. My respect for all of life as well as wanting to have better health inspired my choice, I want to be clear, I respect everyone’s choice. My views are a conscious personal choice that I made and I do not push these on anyone. I don’t judge those that do eat meat rather, I only expose them to delicious and nutritious options that don’t include any animal in them. Quinoa is one of these options. It is high in protein, fiber, and other nutrients. Although it is too insipid for my taste, it can be prepared just like you would prepare rice. Quinoa can give you the delicious and healthy option without the guilt. Enjoy!