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

Serves: 4


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)


  1. 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.
  2. Serve the quinoa porridge in small bowls. Drizzle the honey over the top and serve with the extra skim milk.

Per serve:

1220 kJ (290 Cal), 3 g fat (saturated <1 g), 13 g protein, 54 g carbohydrate, 4 g fibre, 75 mg sodium


Recipe and image from The Low GI Cookbook, Hachette Australia.  Photo: Ian Hofstetter