Quinoa Power Porridge
When I need something sustaining and warming for breakfast, I make myself this awesome porridge which provides instant nourishment. The addition of apple and cinnamon makes this porridge taste just like apple strudel. YUM.
What it’s good for:
Technically quinoa is not a grain but a relative of green leafy vegetables like spinach. It’s gluten free and has a low GI of 53, + it’s a complete protein which means that it contains a good serving of all nine essential amino acids that the body needs for repair. The omega 3 fatty acids contained in the flaxseeds help protect the body against damage from infection and can also help fight against cholesterol. Apples are high fiber and low GI and add a lovely natural sweetness so you don’t need to add sugar.
1 cup (milk) your choice of seed, dairy, soy or almond milk
1 cup water
1/2 cup quinoa (see note)
2 apples, chopped or grated with skin
½ teaspoon ground cinnamon
1 teaspoon vanilla extract
1 tablespoon ground linseed (flaxseed) or LSA (linseed, sunflower seed, almonds)
Rinse quinoa under cold running water.
Combine with the water in a pot and bring to the boil.
Reduce the heat – cover and cook for 10 minutes until soft.
Add milk, apple, cinnamon, seeds and vanilla.
Cook for 5 minutes until creamy – add more milk if needed for a creamier texture.
Spoon into serving bowls and enjoy.
Serving Tip: Top with a little extra fruit like sliced banana or use fresh or dried figs or prunes.
Nutrition per serve made with low fat milk
Protein: 8.3 g
Carbs: 38 g
Total fat: 3.2 g
Saturated: 0.1 g
Fiber: 6.2 g
HOW TO STORE AND PREPARE QUINOA: Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator. Cooked quinoa seeds are fluffy with a delicate nutty flavour. Wash quinoa seeds well under cold water in a fine mesh strainer, gently rubbing the seeds together with your hands. To ensure that any saponins have been removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process. While the processing methods used in the commercial cultivation remove much of the saponins that can coat quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue.
To cook the quinoa, add one part of the seed to two parts water in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover – just like you would rice. It takes about 15 minutes to cook and you will notice that the seeds have become translucent. Allow to rest for 5 minutes before enjoying.