Thursday, 24 September 2015

Quinoa Breakfast Pudding

By Lucy Taylor (Accredited Practising Dietitian)


Quinoa is a good choice on a low FODMAPs diet as it’s a good source of fibre and is higher in protein than other grains such as rice or corn (though it’s technically a pseudo-grain).

Quinoa flakes are made in a similar way to rolled oats – the grain is steamed and then rolled to create thin flakes. They can be used to make a hot porridge, but they have quite a strong flavour when heated that some people don’t like. When served cold and soaked in milk and a little sweetener, the quinoa has a subtle flavour that pairs well with fresh fruit.

This pudding is a quick, easy and nutritious breakfast for people who don’t have much time for meal preparation in the morning – simply place it in the fridge the night before and it’s ready to serve for breakfast. It’s also a good option for people who prefer to eat their breakfast on their commute or once they arrive at work – just mix everything together in a reusable container instead of a bowl.

LSA is a mix of ground linseed (also known as flaxseed), sunflower seeds and almonds which thickens the pudding, so don’t leave it out! LSA also provides additional dietary fibre, unsaturated fats and vitamin E.


Quinoa Breakfast Pudding
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AUTHOR: Lucy Taylor
SERVES: 2
FODMAP LEVEL: serve per sitting is considered low FODMAP
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INGREDIENTS
·         ½ cup rolled quinoa flakes
·         ¾ cup lactose-free milk or soy milk (made with ‘soy protein’ not ‘whole soy bean’)
·         1 tbsp LSA
·         2 tsp maple syrup or sugar
·         Low FODMAP Fruit to serve, e.g. pulp of 1 passion fruit, up to 10 medium strawberries, up to 10 raspberries, up to 20 blueberries, 1-2 chopped small kiwi fruit 

*Don't forget to check the Monash University Low FODMAP diet app for details of  serving sizes and suggestions for low FODMAP vegetables!

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METHOD
1.     Place the quinoa, milk, LSA and maple syrup or sugar in a bowl and stir until well combined
2.     Cover using a plate or cling film and place in the fridge overnight
3.   Serve in the morning for breakfast topped with a serve of low FODMAPs fruit
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NUTRITIONAL INFORMATION
NUTRITION INFORMATION (1 serve)
Energy total
Protein
Fat total
Carbohydrate
1160kJ
14g
7g
3g

           




2 comments:

  1. Thank you so much for the little comment that one serving size is low fodmap. The one frustration I have is that in making low fodmap dishes or foods, the are no measurements of what the serving size is. A 1/4 c. Oatmeal is ok but if you add anything to it then it changes how much oats you can eat? I have the app and it is great, but some clarification on how much one can eat ,especially if a dish has more than one item in it would be awesome. Most of the recipes state, one serving size but if a dish makes 6-8 servings how much is one serving? Thank you very very much, all this research into fodmaps has totally changed my life and I am grateful. :-)

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    Replies
    1. Hi Douneth,

      One of our dietitian's, Shirley, has responded to your query below:

      I'm so glad you've had a great benefit from the FODMAP diet. The cut off's we use to determine if foods are low, moderate or high takes into account foods will be eaten as a component of a meal therefore Oatmeal, when added to other low FODMAP foods, should still be well tolerated. Every person has a different tolerance level to the various FODMAPs and therefore it is important to learn your tolerance level.

      With serving sizes, we would recommend you divide your meals into the serves that a meal makes and that would be one serve for that meal. If a recipe makes 6-8 devide your meal into the 8 serves if you're concerned about going over. I hope this helps to clarify a few things for you.

      Kind regards,

      The Monash FODMAP team

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