Low FODMAP Quinoa Porridge with Berries and Cinnamon
Ingredients
MAKE GLUTEN FREEServings:
Quinoa Porridge with Berries
85
quinoa*
1
neutral oil (rice bran, canola, sunflower)
250
water
187.5
low FODMAP milk*
0.25
ground cinnamon*
4
pure maple syrup*
10
raspberries (fresh or frozen)
20
blueberries (fresh or frozen)
Equipment
- large saucepan
Low FODMAP Quinoa Porridge with Berries and Cinnamon
If you are like me and can’t tolerate a small portion of oats then quinoa porridge is a great low FODMAP alternative (once you get used to the different texture).
If you want to be super prepared and make your mornings a bit easier you can cook the quinoa in bulk and store it in the fridge for up to five days.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Quinoa Porridge with Berries
85
quinoa*
1
neutral oil (rice bran, canola, sunflower)
250
water
187.5
low FODMAP milk*
0.25
ground cinnamon*
4
pure maple syrup*
10
raspberries (fresh or frozen)
20
blueberries (fresh or frozen)
Equipment
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
281
Fat
6.2g
Saturates
0.5g
Protein
6.7g
Carbs
50.2g
Sugars
15.7g
Fibre
5.2g
Salt
0g
Iron
2.4mg
Calcium
167.3mg
Calories
251
Fat
6.2g
Saturates
0.6g
Protein
6.8g
Carbs
42.8g
Sugars
11.5g
Fibre
5.1g
Salt
0.1g
Iron
2.4mg
Calcium
229.2mg
Calories
281
Fat
6.2g
Saturates
0.5g
Protein
6.7g
Carbs
50.2g
Sugars
15.7g
Fibre
5.2g
Salt
0g
Iron
2.4mg
Calcium
167.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Measure out the quinoa. Using a fine mesh sieve rinse it under cold running water for two minutes. Transfer it to a medium sized saucepan and add a drizzle of neutral oil. Toast the quinoa over medium heat for 1 to 2 minutes until the water has evaporated and the quinoa is lightly toasted. Add the water. Bring the quinoa to a rolling boil and then turn down the element to the lowest heat setting. Cover with a pot lid and allow to cook for 12 to 15 minutes. The quinoa should be quite fluffy. Drain off any excess water if needed and return to pan.
- Then add the low FODMAP milk, cinnamon, and maple syrup. If all the low FODMAP milk disappears you can add a little bit more. Then allow the porridge to simmer for about 5 minutes or until heated through. If you are using frozen berries and want them heated then add them to the mixture.
- Serve the hot quinoa porridge into bowls and divide the raspberries and blueberries equally between them.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Quinoa is pronounced KEE-noh-ah and can be found in the bulk bins or with the rice in most supermarkets.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
