Porridge: Quinoa

Although quinoa takes about 20 minuets to cook, it makes for a delicious porridge dish.

High in protein and carbohydrate, this is wonderful to fuel or refuel on a busy training day. However, it is relatively high in fibre per serving (9.1g) so be aware of the effects this may have on performance (of course this will depend on sport type, duration and intensity). Read the blog on fibre to check this out.

This can be made with cow's milk/ plant milk or water. Further, if you are vegan swap the honey for maple syrup.

Serves 1

Ingredients:

80g quinoa

250ml almond milk

1tsp. honey

1tsp. (heaped) nut butter (almond)

To serve:

1/2 apple, sliced (skin left on)

3tsp. seeds (pumpkin & sunflower), toasted

Method:

1). Rinse the quinoa under cold water. Then transfer to a small saucepan along with the milk, nut butter and honey. Bring to the boil and then reduce to a medium-low heat for approx. 18-20 minutes, or until the quinoa is cooked. Stir occasionally.

2). Meanwhile, toast the nuts on a dry frying pan until golden brown (not this is optional, not necessary).

3). When the quinoa is cooked, transfer to a bowl and top with the sliced apple and toasted seeds.

4). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 487

Fat (g): 19

Saturates (g): 1.9

Carbohydrates (g): 57

Sugars (g): 18

Protein (g): 19

The Sports Chef