Quinoa is a good choice on a low FODMAPs diet as it’s a good source of fibre and is higher in protein than other grains such as rice or corn (though it’s technically a pseudo-grain).
Quinoa flakes are made in a similar way to rolled oats – the grain is steamed and then rolled to create thin flakes. They can be used to make a hot porridge, but they have quite a strong flavour when heated that some people don’t like. When served cold and soaked in milk and a little sweetener, the quinoa has a subtle flavour that pairs well with fresh fruit.
This pudding is a quick, easy and nutritious breakfast for people who don’t have much time for meal preparation in the morning – simply place it in the fridge the night before and it’s ready to serve for breakfast. It’s also a good option for people who prefer to eat their breakfast on their commute or once they arrive at work – just mix everything together in a reusable container instead of a bowl.
LSA is a mix of ground linseed (also known as flaxseed), sunflower seeds and almonds which thickens the pudding, so don’t leave it out! LSA also provides additional dietary fibre, unsaturated fats and vitamin E.
Quinoa Breakfast Pudding
AUTHOR: Lucy Taylor
FODMAP LEVEL: 1 serve per sitting is considered low FODMAP
·½ cup rolled quinoa flakes
·¾ cup lactose-free milk or soy milk (made with ‘soy protein’ not ‘whole soy bean’)
·1 tbsp LSA
·2 tsp maple syrup or sugar
·Low FODMAP Fruit to serve, e.g. pulp of 1 passion fruit, up to 10 medium strawberries, up to 10 raspberries, up to 20 blueberries, 1-2 chopped small kiwi fruit
*Don't forget to check the Monash University Low FODMAP diet app for details of serving sizes and suggestions for low FODMAP vegetables!
1.Place the quinoa, milk, LSA and maple syrup or sugar in a bowl and stir until well combined
2.Cover using a plate or cling film and place in the fridge overnight
3.Serve in the morning for breakfast topped with a serve of low FODMAPs fruit
Total fat: 7g
Total Carbohydrates: 3g