Guest post by Sabrina Zeif, founder of The Menopause Chef.
Here’s a healthy breakfast option that I have made using quinoa, berries, nuts and seeds. It can be made overnight and then served hot or cold in the morning with a sprinkling of your favourite fruit and a dollop of yoghurt. It’s high in protein and quick and simple to make.
Quinoa is one of the few plant-based foods which contain all nine essential amino acids. It’s high in protein, fibre, iron, magnesium, manganese, phosphorus, potassium and zinc than corn, wheat or barley and is gluten-free.
Tips for cooking quinoa: rinse before cooking to remove the bitter coating, saponin, that is on the seeds. One cup (180g) cooked quinoa provides 220 calories, 3.5g fat and high-quality protein to keep you feeling full longer.
Flax seeds are high in omega 3 and a rich dietary source of phytoestrogen Berries are high in antioxidants, rich in fibre and Vitamin C. Dietary source of phytoestrogen. The natural sweetness of cinnamon helps to balance blood-sugar levels. I use Ceylon cinnamon which is the purest form.
- 80 g uncooked quinoa
- 200 ml coconut or almond milk
- ½ tsp cinnamon
- ½ tsp vanilla paste
- 1 tbsp shredded coconut
- 20 g flaked almonds
- Pinch of salt
- 1 tbsp pumpkin seeds
- 1 tbsp flax seeds
- Selection of fresh berries
- Cook quinoa with coconut almond milk, add cinnamon, vanilla paste, coconut, almonds, salt, pumpkin seeds and flax seeds
- Simmer on medium heat 5-10 minutes until quinoa is soft, creamy consistency. Add more milk if necessary.
- Serve warm or cold. Top with your favourite fruit such as selection of berries.
- Add an optional dollop of natural or coconut yoghurt if you prefer it less dry.
Quinoa porridge can be made overnight and stored in the refrigerator for a few days.