Quinoa Hazelnut Porridge
- Serves 4
- 7 Ingredients
- 20 Minutes Cook
- Energy 990kJ
- Protein 13g
- Fat (total) 14g
- - Saturated Fat 1g
- Carbohydrate (total) 45g
- Fibre 7g
- Sodium 55mg
1 cup uncooked quinoa
3 cups water
1 teaspoon ground cinnamon
1 1/2 cups skim milk
1 red apple, cored and chopped (skin on)
1 tablespoon sultanas
1/2 cup roughly chopped hazelnuts
- Place quinoa in a saucepan with the water and cinnamon. Bring to the boil then reduce the heat and simmer for 15 minutes.
- Add milk, apple and sultanas, cook for another 5 minutes then stir in hazelnuts.
- Serve immediately.
Dietitian Notes / Recipe Tips
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.
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.
For more information visit www.glnc.org.au.
Recipe and image reproduced with permission from Nuts for Life www.nutsforlife.com.au