MegsMenopause | Quinoa Berry Breakfast Porridge

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.

Nutritional Info:

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.

Ingredients

Serves 2

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

Instructions

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.

For more recipes by Sabrina, visit her website: http://www.themenopausechef.comand follow her on Instagram: https://www.instagram.com/themenopausechef/