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!

Diet Tips:Dietary Fibre Series - Resistant Starch

By Dr Jaci Barrett 

This is part 4 of our series on dietary fibre. This week we’re talking about resistant starch! 

What is resistant starch?

As suggested by the name, resistant starch is starch that escapes digestion by the small intestine. There are four types of resistant starch:

• RS1 is not accessible by digestive enzymes – sources include partially milled grains and legumes
• RS2 escapes digestion because of the nature of the food – sources include underripe bananas and high-amylose starches
• RS3 is produced when foods are cooked and then cooled – sources include bread, tortillas, cooked then cooled potatoes, rice and pasta
• RS4 is a chemically modified starch

What does resistant starch do in the gut?

Resistant starch and other types of fibre move through the gut to the large intestine where they act as food for the gut bacteria. Resistant starch acts as a prebiotic – see previous blog post in this series ---link. Fermentation of resistant starch releases beneficial short chain fatty acids which promote a healthy colon.

Resistant starch is slowly fermented in the large intestine. It differs from FODMAPs due to this slow fermentation rate. FODMAPs are rapidly fermented and result in rapid increases in intestinal gas which, in IBS, can induce symptoms of pain, bloating and discomfort. 

Resistant starch is slowly fermented over time. The gradual release of gas does not result in the same degree of gaseous distension and discomfort as with FODMAPs.

What are some good food sources?

Food sources of the different subtypes of resistant starch are listed above, but the following table outlines the amount of resistant starch per serve in foods with a green low FODMAP serve, so that you can seek out high resistant starch foods to include in your diet to improve bowel health.

Food	Resistant Starch (g)
Underripe banana, 1 medium	4.7
Rolled oats, 1/4 cup, uncooked	4.4
Oats, 1 cup, cooked	0.5
Lentils, 1/2 cup, cooked	3.4
Hi-maize resistant starch, 1 tablespoon	4.5

Reference: Murphy MM, Douglass JS, Birkett A. Resistant starch intakes in the United States. J Am Diet Assoc. 2008;108(1):67-78.

Diet Tips:Low FODMAP Banana Bread Smoothie

By Lyndal McNamara (dietitian) 

Do you often crave desserts but can't spare the calories (or the FODMAPs)? Inspired by a deliciously soft, rich slice of spiced banana bread, this healthy smoothie can be enjoyed for breakfast, lunch or dinner (or hey, why not even dessert!) 

Ingredients: 

• 1 banana, peeled, sliced and frozen 

• 1/2 cup unsweetened almond milk (calcium fortified) 

• 1/4 cup rolled oats 

• 1/4 cup plain low-fat Greek yoghurt* 

• 1/2 tsp vanilla essence 

• 1 pinch of cinnamon 

• 1 pinch of nutmeg 

• 1/2 tsp maple syrup (optional - if you like a sweeter smoothie) 

Method: 

1. Add all ingredients into a blender and blend until smooth and creamy. Serve immediately! 

Tips: 

• * Use a lactose free variety of Greek yoghurt if you malabsorb lactose. 

• Simply omit yoghurt to make this smoothie suitable for vegans, or for an even more decadent twist, add 1 tsp of natural peanut butter! 

• To boost the resistant starch (natural prebiotic) content of your smoothie, try using slightly green bananas. 

Nutrition Info/serve: 

Energy	1007kJ
Protein	11g
Carbohydrates	36g
- Sugars	18g
Fat	4g
- Saturated fat	1g
Fibre	5g
Sodium	81mg
Calcium	196mg
FODMAPs	Low