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Blueberry Quinoa Breakfast Porridge (Low FODMAP, GF, Vegan)

December 19, 2015 By Riley Leave a Comment

Blueberry Quinoa Breakfast Porridge

Want a protein-packed REAL food breakfast that’s super easy to prepare?  I’ve got you covered!

In fact, there is more protein (9 grams) in this porridge recipe than you will find in a single egg.  One of the difficulties with obtaining protein from non-animal sources is that it often lacks one or more of the nine essential amino acids.  But quinoa is an exception- it contains all nine!

My inspiration for creating this recipe was that I do not tolerate eggs very well and therefore find it challenging to get enough protein for breakfast unless I want to cook up some meat- and that just doesn’t always sound appetizing!

Although eggs are listed as safe on many SIBO diets, they are a common food sensitivity and I have met several individuals with SIBO who react poorly when eating them.  With that being said, I should also note that quinoa is NOT considered to be paleo or SCD-friendly.  But when you have to follow a restricted diet due to food sensitivities, I think it is important to not avoid a particular food because it is “allowed” or “not allowed”, but to try it and listen to the response from your body.

Blueberry Quinoa Breakfast Porridge (Low FODMAP, GF, Vegan)
 
Print
Prep time
3 mins
Cook time
12 mins
Total time
15 mins
 
(Low FODMAP, gluten-free, dairy-free, soy-free, egg-free, vegan)
Author: Riley Wimminger
Recipe type: Breakfast
Cuisine: American
Serves: 1
Ingredients
  • ⅔ cup water
  • ¼ cup quinoa flakes cereal, uncooked
  • ⅓ - ½ cup frozen blueberries
  • 2 Tblsp roasted nuts (almonds, walnuts, or pecans), chopped
  • 1 Tblsp raw shelled hemp seeds
  • 1 Tblsp dried cranberries (this quantity is low FODMAP, but larger amounts may not be)
  • non-dairy beverage (almond milk, hemp milk, etc), to taste- optional
Instructions
  1. Add water to small saucepan and bring to a boil. Add quinoa flakes and stir continuously until thickened.
  2. Warm blueberries in microwave or on stove top.
  3. Transfer quinoa flakes to a bowl and add blueberries, nuts, hemp seeds, cranberries, and non-dairy beverage, if desired.
Notes
Quinoa flakes are very bland on their own, so I do not recommend leaving out the blueberries or dried cranberries. If you do leave them out, you will likely need to add maple syrup or other sweetener.
Nutrition Information
Serving size: 1 serving Calories: 295g Fat: 14.6g Saturated fat: 1.2g Unsaturated fat: 13.4g Trans fat: 0g Carbohydrates: 26g Sugar: 16.3g Sodium: 1.9 mg Fiber: 7.4g Protein: 9g Cholesterol: 0g
3.5.3226

 

 

Filed Under: Beverages, SIBO Recipes, Sweet Breakfasts Tagged With: breakfast, dairy-free, egg-free, gluten-free, low FODMAP, soy-free, vegan

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Welcome! I'm Riley- master's degree trained nutritionist. Dedicated to helping you overcome digestive (IBS/SIBO/SIFO) & related issues. Just like I have. I share flavorful, healthful, mostly low FODMAP recipes that go above & beyond- gluten-free, dairy-free (except butter/ghee), soy-free, & easy on the oats & eggs! Newer recipes are less likely to be low FODMAP as I continue to heal and expand my diet. I want to help you live a healthier & happier life. Read More…

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