Diet Tips:Quinoa Breakfast Pudding

By Lucy Taylor (Accredited Practising Dietitian)

Quinoa is a good choice on a low FODMAPs diet as it’s a good source of fibre and is higher in protein than other grains such as rice or corn (though it’s technically a pseudo-grain).

Quinoa flakes are made in a similar way to rolled oats – the grain is steamed and then rolled to create thin flakes. They can be used to make a hot porridge, but they have quite a strong flavour when heated that some people don’t like. When served cold and soaked in milk and a little sweetener, the quinoa has a subtle flavour that pairs well with fresh fruit.

This pudding is a quick, easy and nutritious breakfast for people who don’t have much time for meal preparation in the morning – simply place it in the fridge the night before and it’s ready to serve for breakfast. It’s also a good option for people who prefer to eat their breakfast on their commute or once they arrive at work – just mix everything together in a reusable container instead of a bowl.

LSA is a mix of ground linseed (also known as flaxseed), sunflower seeds and almonds which thickens the pudding, so don’t leave it out! LSA also provides additional dietary fibre, unsaturated fats and vitamin E.

Quinoa Breakfast Pudding .............................................................................................. AUTHOR: Lucy Taylor SERVES: 2 FODMAP LEVEL: 1 serve per sitting is considered low FODMAP .............................................................................................. INGREDIENTS ·         ½ cup rolled quinoa flakes ·         ¾ cup lactose-free milk or soy milk (made with ‘soy protein’ not ‘whole soy bean’) ·         1 tbsp LSA ·         2 tsp maple syrup or sugar ·         Low FODMAP Fruit to serve, e.g. pulp of 1 passion fruit, up to 10 medium strawberries, up to 10 raspberries, up to 20 blueberries, 1-2 chopped small kiwi fruit  *Don't forget to check the Monash University Low FODMAP diet app for details of  serving sizes and suggestions for low FODMAP vegetables! .............................................................................................. METHOD 1.     Place the quinoa, milk, LSA and maple syrup or sugar in a bowl and stir until well combined 2.     Cover using a plate or cling film and place in the fridge overnight 3.   Serve in the morning for breakfast topped with a serve of low FODMAPs fruit .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION (1 serve) Energy total Protein Fat total Carbohydrate 1160kJ 14g 7g 3g

           

Diet Tips:Zesty Moroccan chicken and roast vegetable salad with quinoa

By Lyndal McNamara

Zesty Moroccan chicken & roast vegetable salad with quinoa          ............................................................................................. Serves: 4 (1 serving size is low FODMAP) .............................................................................................. INGREDIENTS 1 cup butternut pumpkin, diced  2 medium carrots, diced  2 small red capsicum, diced  2 small zucchini, diced  1 tbs. extra virgin olive oil  1/2 cup Quinoa, dry, rinsed  1 cup water  1 tsp. turmeric  400g skinless chicken breast, diced  1tsp. extra virgin olive oil 1 cup canned chickpeas, drained and rinsed 2 tbs. Moroccan spice mix (20g)  5 cups baby spinach leaves, washed  Morrocan Spice Mix Moroccan Spice Mix:  5 teaspoons ground nutmeg  5 teaspoons ground cumin  5 teaspoons ground coriander  2 1/2 teaspoons allspice  2 1/2 teaspoons ground ginger  1 1/4 teaspoons black pepper  1 1/4 teaspoons cinnamon  Salad Dressing 1 tsp. smoked paprika*  Juice of 1 orange 1 tbs. extra virgin olive oil  Zest of 1 orange  .............................................................................................. METHOD 1. Preheat oven to 200o c and line a large baking tray with baking paper 2. Place diced vegetables on baking tray and drizzle with 1 tbs. extra virgin olive oil (season with cracked black pepper if desired) then bake in oven for 30 minutes or until vegetables are soft and golden.   3. Meanwhile, add water and turmeric to dry quinoa and cook in a saucepan on a low-moderate heat for 12-15 minutes, stirring occasionally. Cover and stand for a further 5 minutes and then fluff quinoa with a fork.  4. Meanwhile, heat 1 tsp. oil in a large sauté pan or pot and cook chicken until lightly browned. Add Moroccan spice mix and chickpeas and cook for a further 2-3 minutes until fragrant.  5. Combine orange juice, orange zest, smoked paprika and olive oil in a small jug, set aside.  6. Add roasted vegetables, quinoa and baby spinach leaves to the cooked chicken and stir until spinach leaves wilt slightly.  7. Add salad dressing and stir to combine.    ............................................................................................. Tips and tricks:  • Use microwaveable quinoa or brown rice to save time!  • Make a large batch of Moroccan spice mix in advance and keep on hand in an airtight container in your pantry  *Smoked paprika has not been tested for its FODMAP content, however paprika has been tested and is low FODMAP. Omit this ingredient according to your own tolerance or replace with regular paprika if desired.              .............................................................................................. NUTRITIONAL INFORMATION NUTRITION INFORMATION per serve (123g or approx 3 meatballs) Energy total Protein Fat total          - Saturated      Carbohydrate      Sugars      Fibre      Sodium 1777KJ 30.4g 18.9g 3.4g 30.6g 6.9g 7.3g 199mg

 

Diet Tips: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 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 1 medium 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!