Saturday, March 22, 2014

Quinoa Oats Porridge (rice cooker)

Quinoa is an ancient grain grown in the mountains of Bolivia, Peru and many South American countries.  It provides complete protein and is a good source of fibre and nutrients.  In Peru it is often eaten as a breakfast porridge and served in coffee mugs with ground cinnamon and a variety of seeds like pumpkin.

1/2 cup (125 ml) each quinoa and large flake oats, dry
2 1/2 cups (625 ml) water, cold
1/4 tsp (1.25 ml) cinnamon, ground
1/2 cup (125 ml) frozen blueberries
1/2 cup (125 ml) frozen cranberries
1/4 cup (60 ml) walnuts
Other optional additions of your choice include flax, sesame or sunflower seeds, nuts, chopped fruit or berries etc.  Sweeten to taste with Maple Syrup or your favourite sweetener.

1.  Add oats and quinoa to bottom of rice cooker.  Pour water over.  Use half milk if you wish.  Stir in cinnamon and mix well to combine. 

2.  Scatter frozen fruit and walnuts over top.  Here I am using frozen cranberries and blueberries.

3.  Turn rice cooker on and walk away leaving it to work its magic.  The rice cooker will switch to warm when it is ready.

Remove from heat and portion into serving dishes.   Serve with maple sugar or syrup if desired.

Pack leftovers into individual size containers and store in the refrigerator.  I like to take them to work for grab and go breakfasts.

NUTRITION FACTS (per 1 cup - 250 ml serving): 220 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 10 mg sodium, 32 g carbohydrate, 5 g fibre, 2 g sugar, 7 g protein.  %Daily Values: 0% vitamin A, 4% vitamin C, 4% calcium and 20% iron.

(c) Nancy Guppy, RD, MHSc.  
Visit my website to find out more about online nutrition counselling. Nancy Guppy, RD

1 comment:

sanjay said...

nice blog
great information.
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