Quinoa Hazelnut Porridge

Prep Time
Cook Time 20
Ingredients 7
Difficulty easy
Servings 4

Crunchy and warm, this healthy breakfast will keep you charging through your winter morning feeling nourished and comfortably satisfied.

Quinoa Hazelnut Porridge

Source: Nuts for Life www.nutsforlife.com.au

 

 

Ingredients

  • 1 C uncooked quinoa
  • 3 C water
  • 1 tsp ground cinnamon
  • 1 1/2 C skim milk
  • 1 red apple, cored and chopped (skin on)
  • 1 Tbs sultanas
  • 1/2 C roughly chopped hazelnuts

Method

  1. Place quinoa in a saucepan with the water and cinnamon. Bring to the boil then reduce the heat and simmer for 15 minutes
  2. Add milk, apple and sultanas, cook for another 5 minutes then stir in hazelnuts
  3. Serve immediately

Dietitians Note

Adapted from www.glnc.org.au/grains/types-of-grains/quinoa/:

Quinoa is a ‘pseudo-cereal’ like amaranth and buckwheat, not a ‘true’ grain but contains similar nutrition. Originating from South America, quinoa has been cultivated for thousands of years by the Inca people.

The pseudo-grain is small, round and lightly coloured, however there are also red, purple and black in colour varieties.

Whilst most of quinoa sold is washed it is wise to wash (under running water) before cooking to remove any excess bitter tasting ‘saponins’. Quinoa contains saponins as a natural defense against insects and birds.

Quinoa is rich in low GI carbohydrates (GI = 53), high in fibre, low in fat and has a higher protein content compared to some other grains (15%). It also contains many micronutrients; manganese, magnesium, iron, copper, phosphorus and potassium, vitamin E and B-group vitamins. Quinoa also contains many healthy plant chemicals such as polyphenols, phytosterols and flavonoids, and is gluten free.

Disclaimer: The above recipe meets the nutrition criteria set by Australian Diabetes Council. However, the opinions expressed on www.nutsforlife.com.au do not necessarily reflect the views of Diabetes NSW.

Nutritional Information (per serve)

Energy (kJ) 990 (237 Cal)
Protein (g) 13
Total Fat (g) 14
Saturated Fat (g) 1
Carbohydrates (g) 45
Dietary Fibre (g) 7
Sodium (mg) 55