Low FODMAP Quinoa Porridge with Berries and Cinnamon
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.
Ingredients
Make gluten freeQuinoa Porridge with Berries
quinoa (uncooked amount)
FODMAP
low FODMAP milk
FODMAP
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).
pure maple syrup
FODMAP
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- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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 she f... Read more
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