Quinoa (pronounced keen-wa) is a tiny, quick-cooking grain. It is rich in nutrients, has less than 5 per cent fat, with no saturated fat, and a low GI of 53. Quinoa has a mild, nutty flavour and a slightly chewy texture. Look for it in larger supermarkets or health-food stores.
Preparation time: 10 minutes
Cooking time: 15 Minutes
200 g (7 oz/1 cup) quinoa
500 ml (17 fl oz/2 cups) skim milk
1 apple, chopped with skin on
40 g (11/2 oz/ 1/3 cup) sultanas
1 cinnamon stick or 1/2 teaspoon ground cinnamon
1 tablespoon pure floral honey
125 ml (4 fl oz/ 1/2 cup) warm skim milk,
extra, to serve
- Put the quinoa in a sieve and rinse well under cold running water. Tip the quinoa into a saucepan, then pour in the milk. Bring to the boil, then reduce the heat and simmer for 5 minutes. Add the apple, sultanas and cinnamon and simmer for 5–6 minutes, or until all of the liquid is absorbed. Remove the cinnamon stick, if using.
- Serve the quinoa porridge in small bowls. Drizzle the honey over the top and serve with the extra skim milk.
Recipes and image from The Low GI Cookbook, Hachette Australia.