Friday, 14 October 2016

Quinoa Porridge with Banana & Yoghurt


By Shirley Webber (Research Dietitian)
 
Looking for a gluten free low FODMAP breakfast. Here is a nutritious option to help boost your morning energy.



Ingredients:
  • 125 ml water
  • 250ml lactose free milk (low fat alternative if tolerating lactose)
  • 50g quinoa flakes (raw) or 160g cooked
  • 1/3 ripe banana or 1 unripe (slightly green) banana
  • 50g lactose free yoghurt or if tolerating dairy opt for a plain low fat Greek yoghurt
  • 1 tsp maple syrup
  • Sprinkle of cinnamon (optional)


NUTRITIONAL INFORMATION per serve

Energy total

Protein

Carbohydrates

Sugar

Fat total

-          Saturated

Fibre

1968kJ

19.3g

76.4g

37.8g

8.9g

4.2g

6.7g

 

 

 

 









Directions:

1.       In a small saucepan, bring the water and half of the milk to the boil on the stove, then add your quinoa flakes, Turn the heat down to low and allow to simmer for approximately 5 minutes.

2.       Meanwhile, slice banana and set aside.

3.       When the quinoa reaches a thickened consistency pour into a bowl and top off with the remaining milk. Add the yoghurt and banana with a drizzle of maple syrup. Sprinkle some cinnamon over the quinoa porridge for extra flavour.

Enjoy!

2 comments:

  1. Could this be adapted for a microwave?

    ReplyDelete
    Replies
    1. Hi Kay, to cook this in the microwave, mix the quinoa flakes with the cold milk and water and heat on high in 1 minute bursts (stirring after each minute)until your porridge is of the desired consistency. Just watch it carefully to make sure it does not boil over (if this is happening then perhaps turn the power level on your microwave down). All the best! Monash FODMAP

      Delete