Mango Oats Banana Quinoa Porridge

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  • 08

    May

For the oats:

  • Oats
    : 1 cup
  • water
    : 1 cup
  • Milk
    : 1 1/2 cups
  • Raw sugar/agave/honey
    : 2 tablespoon
  • Mangoe puree
    : 2
  • Saffron soaked milk
    : 3 tablespoons
  • Salt.
    : A pinch

For the quinoa:

  • Quinoa
    : 3/4 cup
  • Water
    : 11/2 cups
  • Milk
    : 2 cups
  • Raw sugar/honey/agave
    : 2 tablespoon
  • Salt
    : A pinch

For garnishing and adding:

  • Cashews
    : 10-12
  • Rasins
    : 15
  • Chia seeds
    : 2 tablespoon
  • Walnuts crushed
    : 8
  • Cardamom Powder (optional)
    : 1/2 teaspoon
  • Rose water (optional)
    : 1/2 teaspoon

PREPARATION

Porridges are an easy and healthy way to start your day. One can just throw up and cook the porridge with whatever you have at hand. If you take a little care, then you can make it healthy as well as fulfilling too. In this way fast moving modern world, these little things can save you a lot of time and effort. Above all can remain healthy.

Oats is known for its healthy benefits. I had mentioned its nutrient value in my earlier blog post recipe of over night oats ( http://simiskitchendiaries.com/apple-cinnamon-overnight-oats/). Today I’m going to talk about quinoa. Quinoa, referred to as a “super food” belongs to the amaranth family and is a pseudo cereal rather than a cereal. It is closely related to edible plants beetroot, spinach and amaranth, another pseudo cereal it resembles.

Ancient grains are referred to as such because they have remained largely unchanged for hundreds or even thousands of years. Quinoa was known to the Incas as “the mother of all grains” and was first cultivated over 5,000 years ago. Although there are several version of cultivated types of quinoa, the most common ones available in the market are white, red and black quinoa.

Botanically, quinoa is not classified as a grain. It is a pseudo-cereal (a non-grassy plant used in much the same way as cereals and grains with a similar nutritional profile). The seeds of pseudo-cereals can be milled and ground into flour just as other grains and cereals. However, nutritionally, quinoa is considered a whole grain. Whole grains include the entire intact grain seed without removing any of its parts. In contrast, when grains are milled or refined like white bread, white rice, and white pasta, they have been processed to create a finer, lighter texture. Unfortunately, most of the fiber and important nutrients are also removed during this process.

Whole grains like quinoa provide essential vitamins, minerals, and fiber, which help to regulate the digestive system and to keep you fuller and more satisfied. White pasta, white rice, and white bread essentially provide us with simple carbohydrates that are quickly digested but little else in the way of nutritional value. Quinoa is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, Vitamin E and fiber. It is one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids.

Quinoa also has a high protein to carbohydrates ratio when compared to other grain products. It was proposed by NASA to be an ideal food for long duration space flights. Additionally, quinoa contains a healthy dose of fatty acids: “About 25 percent of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 8 percent comes in the form of alpha-linolenic acid (ALA), the omega-3 fatty acid most commonly found in plants.”

One-fourth cup of dry quinoa contains 160 calories, 2.5 grams of fat (0 grams saturated and trans fat), 0 grams of cholesterol and sodium, 27 grams of carbohydrate (3 grams of fiber and 0 grams of sugar), and 6 grams of protein.

When is season, make the maximum out of it. I have made a porridge of Oats and Quinoa flavored with mango and banana respectively. I used fresh cow’s milk which can be replaced with the milk of your choice. Cardamom powder and rose water was sprinkled before serving to enhance the pleasure of eating. This is completely optional. I always soak oats and quinoa for 15 minutes before cooking so that you get a thick porridge.

There’s one more reason why I’m posting this recipe now. Since ramadan is nearing, I wanted to share some healthy recipes. This porridge is a fulfilling meal which is healthy as well as light on stomach and can be had for Suhoor or the early morning meal. So take a note of this guys and stay healthy and fit always.

The quantity I mentioned here can be used to for 2 persons. I make thick porridge, hence this quantity of water. If you want thinner version add more water and milk. I used alphonso mangoes to get the color and taste.

Step 1 

Soak quinoa and oats in mentioned water for 15 minutes.

Step 2

Cook till done and then add milk. simmer to thick consistency or porridge consistency.

Step 3

Take off the stove and add salt and sugar and mix.

Step 4

Allow to cool down completely

Step 5

Add saffron milk to the oats

Step 6

Add the pureed mango to oats and combine.

Step 7

Add sugar and pureed banana to quinoa and combine

Step 8

Transfer the mango oats first to a bowl. Then transfer the quinoa on top to one side.

Step 9

Fry the cashews and raisins in butter.

Step 10

Garnish with cashews, raisins, walnuts and chia seeds.

Step 1 1

Sprinkle cardamom and rose water, if using.

Enjoy and Happy Cooking!!!!!

Summary
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Mango Oats Banana Quinoa Porridge
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