The Art of Catering

The Catering Bite!      
August 2016 - Vol 7, Issue 8                 
In This Issue
Feature Article
Another Raving Fan
Chef Selwyn's Cooking Tip

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Selwyn headshot Sep 2014 Chef

Sitting in the backyard with 30 degree weather, I can't help but be a little pessimistic at the prospect of wrapping up the summer of 2016! It was so full of activities - where did the time go?! Culinary programs, weddings, festivals, Olympics; all sorts of events and I still never got to dust off my golf clubs... yet! There is time, I can only hope.

I congratulate the Canadian and Jamaican athletes, especially Mr. Usain Bolt, for allowing us to bear witness to greatness. Every now and then you experience a moment in time that you can recall with such clarity. Watching Usain run all three races in the Olympics was truly phenomenal. This is another example of being focused and believing that anything is possible with God's help. If we could all embrace our destiny, oh what a World we could create.

Usain Bolt 3 medals

Congratulations also goes out to my publicist, Nadine Spencer, and her team at BrandEQ for launching "Just Think 1st: Violence Changes Everything" campaign with Farley Flex, Roderick Brereton and Towa Beer.  Just Think 1st is a social media and radio-based community engagement program aimed at generating awareness about gun violence and high-risk behavior. The hope is to mitigate extreme violence and provide conflict management skills to our youths, knowing that an ounce of prevention is worth a pound of cure. Let's be the village that claims our youths back from the streets of Toronto and challenges them to be the best that they aspire to become!

Just Think 1st Press Conference
Just Think 1st Press Conference

Isaiah 40:31 - But they that wait upon the LORD shall renew [their] strength; they shall mount up with wings as eagles; they shall run, and not be weary; [and] they shall walk, and not faint. 

Wishing you an amazing stress-free week - encouraging you to pay attention to the things that are critical to your happiness.

Stay Blessed,


Chef Selwyn
President & Executive Chef
The Art of Catering Inc.

P.S. Remember to check our availability for your upcoming events!

P.P.S.   NOW AVAILABLE! "The Art of Cooking: Soul of The Caribbean" by Selwyn Richards.  CLICK HERE to grab a copy for yourself or a friend (makes a great gift!)  

Visit The Art Of Catering at:
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Phone us at: 905-619-1059

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Another Mouth Watering Recipe
Quinoa Cheddar Puffs   
1-3/4 cups milk
2 large eggs
1/4 pound butter, softened
1 cup quinoa meal or quinoa flour
1 cup cornmeal
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons baking powder
1/2 teaspoon basil
1 cup grated sharp Cheddar cheese


1. Preheat oven to 425 degrees F and grease or spray oil in muffin tins or line with paper muffin cups.
2. In large bowl, put milk, eggs and butter and mix until blended.
3. In separate bowl, put quinoa meal, cornmeal, salt, pepper, baking powder and basil and mix well.
4. Add dry ingredients to liquid ingredients and mix until just blended.
5. Fold in cheddar cheese until combined well.
6. Fill 24 muffin cups with mixture and bake in preheated oven for 10 to 12 minutes or until puffs are light golden brown.

Note: Make quinoa meal by putting raw quinoa in your blender or food processor and chopping until very fine.  You could also use quinoa flour.


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For more mouth watering recipes and food related
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"The Art of Cooking: Soul of The Caribbean" today!
THE ART OF COOKING - Soul Of The Caribbean  
Feature_ArticleFeature Article
What Makes Quinoa Special?

Quinoa Nutrition Facts

What Is It?

A quick search on the internet reveals several facts of this grain crop which is grown primarily for its edible seeds.

Simply put, Quinoa, a species of goosefoot (Chenopodium) is a pseudo cereal (that is their seeds can be ground into flour and consumed) rather than a true cereal, as it is not a member of the true grass family.

It is also closely related to species such as beetroot, spinach and tumbleweed which have shrub like growth.

Where Does It Grow?

It originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was domesticated 3,000 to 4,000 years ago for human consumption and found its place into the humble Indian household (albeit being an upper middle class commodity).

It gained popularity and has been cultivated away from natural distribution in places like the United States, Australia and Japan to name a few.

quinoa plant

What are the nutritional benefits?

Essential Amino Acids

Quinoa seeds contain essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron. A study showed that deficiency of essential amino acids leads to symptoms of nervousness, exhaustion, and dizziness to a greater or lesser extent and moderate consumption of Quinoa can help avoid such symptoms.


Quinoa consists of a unique combination of anti-inflammatory compounds that show to an extent the decreased risk of inflammation-related problems (including obesity) when animals under study are fed quinoa on a daily basis.

The list of anti-inflammatory phytonutrients in quinoa is now known to include:

*    Polysaccharides like arabinans and rhamnogalacturonans
*    Hydroxycinnamic and hydroxybenzoic acids
*    Flavonoids like quercetin and kaempferol which are found in concentrated levels often higher than those of high flavonoid berries like cranberry or lingonberry
*    Saponins including molecules derived from oleanic acid, hederagenin and serjanic acid.
*    Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), are also provided by quinoa.

quinoa on a spoon

Gluten Free

It is high in protein and lacks gluten which is good news for those who suffer from Celiac disease which is an autoimmune disease attacking the small intestine due to the presence of gluten for which the only remedy is maintaining a gluten free diet. While scientists are yet to confirm whether oats are a gluten free food, it is safe to say that Quinoa, like amaranth, is gluten free and good for your health as it is considered easy to digest. Because of these characteristics, it is being considered a possible crop for long-duration human occupied space flights undertaken by NASA.

Super Food

The nutrient composition of Quinoa is favorable compared with common cereals earning the Quinoa grain the title of being called a "super food".

Nutritional evaluations indicate that quinoa is a source of complete protein, that is, it contains all the essential amino acids required in a human diet in correct proportions.

Other similar pseudo grains derived from seeds are similar in complete protein levels; buckwheat is 18% protein compared to 14% for Quinoa; Amaranth, a related species to Quinoa, ranges from 12 to 17.5%.

High In Protein

The protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice (Indian rice) and oats.  In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid).

High In Fiber

The grain is additionally a good source of dietary fiber and phosphorus and is high in magnesium and iron.

Vegan Friendly and Good For Those Who Are Lactose Intolerant

It is also a source of calcium, and thus, is useful for vegans and those who are lactose intolerant.

Exactly How Does One Consume Quinoa?

The grain may be germinated in its raw form to boost its nutritional value, provided that the grains are rinsed thoroughly to remove any saponin that contains an unpalatable bitterness which in turn aids during cultivation as it wards off birds reducing the need for protecting it.

The seeds are in general cooked the same way as rice and can be used in a wide range of dishes.

The good news is processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa's fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit.

The leaves are eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is limited. In some forms the seeds are softened making them suitable to be added to salads and other cold foods.

quinoa dish

What Makes Quinoa Special?

While it may be called a "Pseudo-cereal" there is nothing fake about the health benefits of Quinoa. In fact, The Food and Agricultural Organization of the United Nations (FAO) officially declared that the year 2013 be recognized as "The International Year of the Quinoa."

Another Raving Fan
"I cannot thank you enough for everything you did. It was perfect. You were right about everything.

My guests were so impressed with the food and the service. My father would have loved to have seen how well things were done.

Thanks again."
Camille Shaw

Chef Selwyn's Cooking Tip
Nutrition Facts Of Quinoa

Nutrition Facts Of Quinoa

(click image to enlarge)