Melbourne Holistic Health Group

Published in Recipes on 01 July 2011 by Melbourne Holistic Health Group

Quinoa (pronounced keen-wah), often referred to as an ancient grain, is not a true grain cereal but rather a pseudocereal or more like a seed. It is treated as a grain in cooking and has a lovely nutty taste. Unlike other grains, quinoa contains all nine essential amino acids (amino acids that cannot be made by us) making it a complete protein and therefore does not need to be combined with legumes or nuts to “complement” the protein.

It has a high protein content of 12-18% and protein in our meals helps us feel more satisfied, provides sustained energy and helps to decrease sweet cravings. Quinoa is gluten free and therefore suitable for coeliacs or those intolerant to gluten.
Black and white (yellow) varieties of quinoa are available; the black is crunchier and has a stronger taste and a combination of the two varieties can be mixed together.

The practitioners at MHHG are often advising our patients to eat protein at every meal and what better way to start the day than to replace a processed (often high sugar) cereal with a higher protein breakfast.

Ingredients

• ½ cup cooked quinoa (see instructions for cooking quinoa below)
• 1 pear
• Cinnamon
• ½ cup Milk/soy milk/rice milk (more or less depending on porridge consistency desired)
• Ground cinnamon
• 10 almonds
• 2 dessertspoons of seeds (any combination of sunflower, sesame, linseeds, pepitas)- preferably freshly ground.

You will need

• 2 medium sized saucepans
• 1 strainer
• 1 measuring cup

Instructions

This breakfast is actually easy if the quinoa and pears are prepared ahead and “assembled” in the morning.

To cook the quinoa.
Rinse the quinoa seeds in cold water (which removes the bitter taste), by placing the seeds in a strainer and running them under cold water for about 10 seconds. Place 1 cup of the rinsed quinoa in a saucepan with 2 cups of water. Bring the saucepan to the boil, and simmer on low heat with lid on until the water is absorbed (about 10 minutes) and the quinoa resembles cooked cous-cous. Quinoa can be kept in fridge for 2-3 days or frozen in ½ cup portions.

To stew pears
Quarter, core and slice the pear. Place in saucepan with cinnamon and enough water to half cover the pears- this will allow for a lovely sweet syrup. Simmer with lid on for 5 minutes or until the pears are soft but still holding their form.

To make the porridge
Place the milk in a saucepan, and heat the cooked quinoa and pears (including some of the syrup). When the ingredients are warm and the porridge the desired consistency, serve in a bowl with the seeds and nuts.