Creamy Quinoa Oat Porridge

Creamy Quinoa Oat Porridge

This hearty porridge combines oats and quinoa for a healthy breakfast boost of fiber and protein. Diets that include fiber-rich whole grains lower risk of colorectal cancer and may promote healthy blood cholesterol levels. 

CAL/SERV :

261

PREP TIME :

N/A

YIELDS :

3 SERVINGS

COOK TIME:

N/A

INGREDIENTS
  • 1/2 cup quinoa
  • 1¾ cups water
  • 1/8 tsp. salt
  • 1 1/2 cups unsweetened almond milk
  • 1/2 cup apple cider
  • 1/2 cup water
  • 1/2 cup quick cooking steel-cut oats
  • 1/2 Granny Smith apple, cored, peeled, and shredded
  • 1/4 tsp. ground cinnamon
  • 1 Tbsp. dark maple syrup
  • 3 Tbsp. ground flaxseed, optional

 

INSTRUCTIONS
  1. In medium saucepan, combine quinoa with 1¾ cups water, and salt. 
  2. Cover, bring to a boil, then simmer gently for 15 minutes. Off heat, let quinoa stand for 5 minutes. Set 1/2 cup of quinoa aside. Transfer the rest to a container and refrigerate for up to 3 days for another use.
  3. In medium saucepan, combine almond milk, cider and 1/2 cup water, and bring to a boil. Immediately stir in oats, and add cooked quinoa, grated apple and cinnamon. Simmer gently for 15 minutes, stirring several times during the first 10 minutes, then frequently during the final 5 minutes to minimize sticking.
  4. Divide porridge among 3 bowls. Drizzle 1 teaspoon of maple syrup over each serving.
  5. Sprinkle 1 tablespoon of flax seed over each serving, if using. Serve immediately.

Nutrition (per serving):

261 calories, 5 g total fat (<1 g saturated fat), 47 g carbohydrate
8 g protein, 3 g dietary fiber, 172 mg sodium.

 Courtesy of American Institute for Cancer Research