Six Great Peruvian Recipes | NBC4 Washington

Six Great Peruvian Recipes

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    NEWSLETTERS

    Registered dietitian Manuel Villacorta shares easy recipes incorporating super foods like avocado, quin and sweet potatoes. (Published Thursday, Jan. 29, 2015)

    Here are some Peruvian recipes featured on News4 Midday on Jan. 29:

    Pichuberry Quinoa Salad

    Ingredients:

    • 1 cup cooked red quinoa
    • 1 small avocado, diced
    • 3 ounces pichuberries, quartered
    • juice of one orange
    • salt to taste

    Directions:

    Combine the quinoa, avocado, and pichuberries in a bowl and squeeze the fresh orange juice on top. Season with salt and gently fold together.


    Hearty Quinoa Pichuberry Bread

    Ingredients:

    • 1 ½ cups fresh pichuberries, pureed
    • 4 tablespoons plain non-fat Greek yogurt
    • ½ cup agave nectar
    • 1 tablespoon vanilla extract
    • 2 eggs
    • 1 tablespoon baking soda
    • 1 tablespoon baking powder
    • 1 tablespoon salt
    • 2 cups oat flour
    • 1 cup quinoa, cooked
    • ½ cup fresh pichuberries, sliced
    • ½ cup walnuts, chopped

    Directions:

    Preheat oven to 350 degrees F.
    Thoroughly combine the pichuberry puree, Greek yogurt, agave nectar, vanilla extract, and eggs in a large bowl. Gently fold in the baking soda, baking powder, salt, oat flower, quinoa, pichuberry slices, and walnuts.
    Spray a 9-inch loaf pan with non-stick spray. Add the batter and place in the oven on the middle rack. Bake for 70 minutes or until golden brown and a toothpick entered in the center comes out clean.

    Triple Berry Smoothie

    Ingredients:

    • 1 cup pichuberries
    • 1 cup blueberries
    • 1 cup strawberries
    • 16 oz. orange juice

    Directions:

    Combine all ingredients in a blender and mix until smooth.

    Egg White and Artichoke Quinoa Muffins

    Ingredients:

    • ½ cup red onion, chopped
    • 1 can (14 oz.) artichoke hearts, drained and chopped
    • 1 tablespoon olive oil
    • 16 oz. egg whites
    • 1 cup quinoa
    • salt and pepper to taste

    Directions:

    Pre-heat oven to 350 degrees F.
    Sauté onion, artichoke hearts, and oil over medium heat until onions are cooked. Remove from heat and cool.
    In a medium bowl, combine egg whites, quinoa, and cooled vegetable mixture. Gently fold together.
    Spray muffin tins, and transfer egg mixture to muffin tins using a ¼ cup ladle/measuring cup.
    Bake on middle rack for 10-15 minutes.

    Roasted Purple Poatoes and Red Onion

    Ingredients:

    • 10 purple potatoes, cubed
    • 2 medium red onions, cubed
    • 2 cups of vegetables in season, cubed
    • 4 tablespoons olive oil
    • 4 cloves crushed garlic
    • rosemary from 3 sprigs, chopped finely
    • salt, and pepper to taste

    Directions:

    Pre-heat oven to 450 degrees F. In a large bowl, toss all ingredients to mix and coat. Spread mix on a roasting pan.
    Place in oven and roast for roughly 20 minutes or until golden brown and thoroughly cooked.

    Baked Sweet Potato Sticks

    Ingredients:

    • 1 pound sweet potatoes, cleaned and peeled
    • 2 tablespoons olive oil
    • salt to taste

    Directions:

    Pre-heat oven to 400 degrees F.
    Cut potatoes in 3-4 inch strips length-wise to create “sticks.” Toss them in a bowl with olive oil to coat. Layer sticks on a baking sheet or roasting pan and season to taste.
    Bake 20-25 minutes, or until desired texture and color is reached.