4 servings / 40 min
Prep 10 min / Cook 30 minA hot cereal for breakfast is a great way to start the day.
- 3/4 cup (175 mL) white or 3-colour blend quinoa
- 1 tbsp (15 mL) whole wheat flour
- 1 tbsp (15 mL) brown sugar
- 1/2 tsp (2 mL) ground cinnamon
- 1 cup (250 mL) water
- 2 cups (500 mL) 1% milk
- 1 large red apple, diced
- 2 tbsp (25 mL) chopped toasted nuts or sunflower seeds (optional)
- Additional ground cinnamon, to taste
- In a deep, medium-size saucepan, whisk flour, sugar and cinnamon into milk. Stir in quinoa and water. Bring to a boil over medium-high heat, stirring occasionally.
- Reduce heat to low, cover and simmer, stirring often, for 20 minutes. Stir in diced apple, cover and simmer, stirring often, for about 5 minutes or until quinoa and apple pieces are tender. Remove from heat and let stand, covered, for 3 minutes.
- Spoon into bowls and sprinkle with nuts or sunflower seeds (if desired) and cinnamon. Add a hint of maple syrup or brown sugar, if desired.
- Quinoa can have a bitter coating, called saponin, on the surface of the grain. Most quinoa sold is pre-rinsed but it’s best to rinse it just in case. Place quinoa in a fine-mesh sieve and rinse well under cold, running water and drain well.
- Use a deep pan when simmering recipes using milk, as it tends to bubble up. Keep a close eye on the pan and lift the lid and stir frequently to make sure the milk doesn’t boil over.
- Use an apple variety that holds its flavour when cooked, such as Empire, McIntosh, Northern Spy, Idared or Spartan.
Nutritional info per serving (1 of 4)
- Calories 213
- Protein 9 g
- Total Fat 3 g
Saturated Fat 1 g
Cholesterol 6 mg
- Carbohydrates 38 g
Fibre 4 g
Sugars 14 g
Added sugars 3 g
- Sodium 56 mg
- Potassium 433 mg