Quinoa (pronounced keen-wa) is a tiny, quick-cooking grain. It is rich in nutrients, has less than 5 % fat, with no saturated fat, and is a low GI grain. Quinoa has a mild, nutty flavour and a slightly chewy texture. You can find it in most supermarkets or health-food stores.
Preparation time: 10 minutes
Cooking time: 15 Minutes
200 g (1 cup) quinoa
500 ml (2 cups) skim milk
1 apple, chopped with skin on
40 g ( 1/3 cup) sultanas
1 cinnamon stick or 1/2 teaspoon ground cinnamon
1 tablespoon pure floral honey (optional)
125 ml (1/2 cup) warm skim milk (extra to serve)
- Put the quinoa in a sieve and rinse well under cold running water. Tip the quinoa into a saucepan, then pour in the milk. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add the apple, sultanas and cinnamon and simmer for 5–6 minutes, or until all of the liquid is absorbed. Remove the cinnamon stick, if using.
- Serve the quinoa porridge in small bowls. Drizzle the honey over the top and serve with the extra skim milk.
1220 kJ (290 Cal), 3 g fat (saturated <1 g), 13 g protein, 54 g carbohydrate, 4 g fibre, 75 mg sodium