Cheesy Quinoa and Asparagus Bake

Today I'm joining a group of bloggers to help raise awareness of heart disease. The group was organized by Kim of Cravings of a Lunatic and Jen of Juanita's Cocina, both of whom have parents personally touched by the disease. Jen's stepfather suffered a heart attack and Kim lost her mother to the disease when she was only 15. In memory of Kim's mother, she and Jen asked that we share our own personal stories as well as a heart healthy recipe.

Unfortunately, I can relate all too well so, I'm going to tell you a little about my father, Marty. Born and raised in Germany and chased out by the Nazis, his family fled to Israel when he was a teenager. They settled on beautiful Mount Carmel in the port city of Haifa. Later, he fell in love with a pretty Russian refugee girl named Lea and decided to try to build a future and raise a family (that would be me.  Hi.) in the US. Despite the war-torn upbringing, my father was a cheerful, charming, gregarious man who could chat up the devil himself. He told long, hysterically funny stories and, if he could do something for you, he would. He loved to entertain and make people happy and he loved food. Specifically, he loved the rich, heavy European foods he grew up with and no doctor could dissuade him from enjoying it. The resulting health problems were inevitable.

For the last 15 or so years of his life he took an increasing number of medications every morning. Meds to combat high blood pressure, high cholesterol, high blood sugar. He suffered a series of minor heart attacks and the doctor warned that a big one was coming. But he couldn't change his ways. He passed away of a massive coronary the day before I began my senior year of college.

Heart disease, of course, isn't solely governed by food but I do think it's an important component in controlling or at least, delaying, the onset. And I decided long ago that I wanted to get my medications from the produce aisle and not the pharmacy. My father believed that healthy food couldn't taste good but I've learned that it can and my love of cooking has helped me create many delicious, heart healthy recipes. I inherited my father's sense of humor, his thick hair and large eyes. I don't know if I also inherited his tendency towards heart disease but I plan to do my best to keep that at bay for many years to come and...so far, so good!

Ingredients
2 Tablespoons light butter
3 Tablespoons all purpose flour
1 Cup low fat milk
1 Cup low fat cheese, shredded (I used a Weight Watchers blend)
1/2 Cup quinoa
3/4 Cup water
4 Spears asparagus, washed and thinly sliced
2 Tablespoons seasoned panko breadcrumbs
1 Teaspoon olive oil
Salt and pepper to taste

Rinse the quinoa and add to a pot along with the water. Bring to a boil, cover and reduce the heat to low. Cook for 12 minutes, turn off the heat and allow to sit, covered, for an additional 5 minutes.

While the quinoa is cooking, melt the light butter in a large skillet and whisk in the flour. On medium low heat, whisk in the milk until the mixture has thickened and no lumps remain. Stir in the cheese and add the asparagus. Stir in the cooked quinoa and season to taste.

In a small bowl, add the breadcrumbs and olive oil and stir to combine. Pour the quinoa mixture into two individual oven-proof bowls (or one larger one) and top each with half the breadcrumb mixture. Bake in a pre-heated 400 degree oven for 20 minutes or until the breadcrumbs are golden brown. Makes 2 servings.

Note:  Two of the leading contributors to heart disease are high blood pressure and stress.  But having a little furry companion has been shown in lots of studies to lower both.  Having a dog also forces you to take them out for walks and the exercise helps to lower blood pressure and stress as well. I adore my little furry girl but she does sometimes make photography a little...um...tricky? :)




Please check out the other heart healthy offerings from our group:

Spicy Oven Fries by Cravings of a Lunatic

Healthy Snacking with Radish Dip by Juanita's Cocina

Arugula, Walnut Pesto by Dinners, Dishes and Desserts

Farro, Apple & Pecan Salad by It's Yummilicious

Chicken-Quinoa Burgers with an Avocado Yogurt Sauce by The Spiffy Cookie

Pasta House Wilted Salad by Frugal Antics of a Harried Homemaker

Gooey Peanut Butter Oatmeal Chocolate Chunk Bars by The Cooking Actress

Dark Chocolate Covered Walnuts by All Day I Dream About Food

Mini Pear Walnut Crisps with Blood Orange Caramel Sauce by Chocolate Moosey

Kung Pao Chicken Tacos by The Dutch Baker's Daughter

Honey Soy Glazed Salmon by Curry and Comfort

Apple Walnut Spinach Salad by Magnolia Days

Broiled Salmon Gyros with Cucumber Feta Yogurt Dip by Damn Delicious

Maple Mustard Glazed Salmon by That Skinny Chick Can Bake

Make-Ahead Chocolate Oatmeal by Crumb

Hoisin Flounder by Taking on Magazines

Roasted Red Pepper Hummus by The Girl in the Little Red Kitchen

Veggie Nachos by Dine & Dish

Cheesy Quinoa and Asparagus Bake by Hungry Couple

Ahi Tuna Salad by Noshing with the Nolands

Canapes of Apricot, Goat Cheese, Almonds and Rosemary by Cook the Story

Thai Chicken Soup by From Cupcakes to Caviar

Italian Turkey Quinoa Meatloaf by Rachel Cooks

Black Bean Quesadillas by Pastry Chef Online

Sautéed Rataouille with Quinoa by Whipped

Polenta Rounds with Apples and Cheddar by Diethood