Easy Quinoa Porridge with Golden Milk

Gachas de quinoa faciles con leche dorada

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Clock Icon for Prep Time 20 Tiempo de preparación.
Person Icon for Serving Size 2 Porciones

Este grueso, afrutado, Fácil Gachas de quinoa con leche dorada utiliza jengibre recién rallado y cúrcuma, especias que pueden parecer un poco inusual para el desayuno, pero puedo asegurarle que el sabor de esta...


Ingredientes

    1 1/3 cups cooked quinoa (see Ann’s Tips)

    1 cups  2% milk

    pinch of sea salt

    2 tablespoons cranberries

    3 dates,  pitted and chopped

    1 teaspoon freshly grated ginger root, or to taste

    1/2 teaspoon freshly grated turmeric root (see Ann’s Tips)

    1 cup grated apple

    1/3 cup fresh blueberries (optional)

    2 tablespoons sliced almonds, dry toasted

    Plain greek yogurt for serving ( optional)

     

Información nutricional

Calorías

382 cal

Grasa

0 g

Grasa Saturada

2 g

Grasa Poliinsaturada

3 g

Grasa Monosaturada

4 g

Carbohidratos

70 g

Azúcar

38 g

Fibra

9 g

Proteína

12 g

Sodio

126 mg

Procedimiento

  1. In a small sauce pot over a medium high flame, add the quinoa, the milk, and a pinch of sea salt. Stir to mix. Add the cranberries, dates, the grated ginger root and the turmeric. Stir again.  Bring to a boil, cover and turn the heat down to low. Cook for 5-8 minutes stirring from time to time. For a thicker porridge, crack the lid.
  2. Stir in the grated apple. Mix in well. Cover and cook 2-3 minutes more. Add the blueberries and stir to mix. Cover, turn off the heat and let sit for 2-3 minutes while you toast the nuts.
  3. To dry toast the nuts: heat a small heavy frying pan over a medium high flame. Add the nuts and cook shaking until they are a light golden color - about 2-3 minutes. As soon as they are pale gold, turn off the flame as there will be enough heat left to finish the toasting.
  4. Serve the porridge in bowls with sprinkled with nuts and either with a dollop of plain Greek yogurt if using, or with extra cold milk poured over it.

Consejos del chef

If you are cooking the quinoa from scratch, in step 1, add 2/3 cup quinoa + 1 cup of water + 1 cup of the milk. Add the salt, dried fruits and spices. Bring to a boil, cover and cook 15-20 minutes over a low flame. Add a little more milk if it looks dry. Carry on with step 2 as above.
if you can’t find fresh turmeric, use 1/2 teaspoon powdered turmeric instead.
1 cup grated apple = 1 small ‘school boy’ apple.

Aprobadas por una nutricionista diplomada

Todas nuestras recetas son creadas por chefs y revisadas por nuestra dietista registrada Kate Ueland, MS, RD, CSO, especialista certificada por la junta en nutrición oncológica. Esto, con la intensión de garantizar que cada receta esté respaldada con evidencia científica y siga las pautas establecidas por el Oncology Nutrition for Clinical Practice, 2nd Ed., (Nutrición Oncológica para la Práctica Clínica, 2ª Ed.), publicado por el Oncology Nutrition Dietetic Practice Group (Grupo de Práctica Dietética de Nutrición Oncológica), un grupo de interés profesional de la Academy of Nutrition and Dietetics (Academia de Nutrición y Dietética). 


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