Sometimes recipes just come to me. This recipe is an example of that. A few weeks ago, I looked around the kitchen, wondering what I would eat for lunch. Usually, when I don't have anything prepared ahead of time, I would make either a quick oatmeal bowl or my "instant chili" recipe. But on this day, I wanted something new.

I envisioned something really creamy and started adding oats and bananas to the blender. I added dates and cinnamon for a touch of sweetness and a touch of spice. Finally, I added the water, blended on high, and voila! I had the perfect creamy milk that I was hoping for. I poured this milk over some reheated quinoa I had prepped earlier in the week, topped with some nutritious goodies, and I had myself an extremely satisfying quinoa porridge bowl. 

In my eyes, what makes this recipe delicious is the creamy banana-oat milk that accompanies the quinoa and makes it a "porridge." I also love that this recipe is relatively quick and easy to make, so you can have it ready to eat when hunger strikes - especially if you've batch prepped quinoa ahead of time.

Like with all whole food plant-based recipes, every one of the ingredients has unique health-promoting benefits. Let's take a look at some of the nutrition that is packed into this quinoa porridge bowl:

• Quinoa is known for being one of the most protein-rich whole grains. It contains substantial amounts of all nine essential amino acids. It is also very high in fiber, b-vitamins, and minerals, including manganese, magnesium, copper, iron, and zinc. This whole also includes a good amount of both quercetin and kaempferol. Quercetin is a flavanoid with anti-viral, anti-inflammatory, and immune-supportive properties. Kaemferol is highly regarded for its anti-cancer effects on the body. 
• Bananas are an excellent source of fuel for energy production on the cellular level. High in Vitamin B6, Vitamin C, Manganese, Potassium, Magnesium! Bananas are an excellent food for the digestive system because they are easy to digest and provide a significant amount of fiber to feed beneficial microbes in the intestines. 
• Oats are also one of the higher protein-containing grains, but more importantly, they are rich in nutrients and fiber! Oats contain a unique soluble fiber called beta-glucans which can help lower cholesterol, balance blood sugar, feed beneficial bacteria in the guts, and help you feel full. Oats also contain a class of antioxidants called avenanthramides that have anti-inflammatory properties and can help reduce blood pressure by increasing nitric oxide synthesis. High in B-vitamins, manganese, zinc, selenium, magnesium, copper, and iron.
• Dates make the best natural sweetener and energy snacks. While they sweeten our foods and provide great quick fuel to the body, they are also high in fiber, antioxidants, B-vitamins, and minerals, including copper, potassium, magnesium, and manganese. We eat them every day either on the mountain bike trails or as a sweetener in one of our favorite recipes. 
• Cinnamon, while it may seem like a common herb, is a powerfully healing food. It ranks #7 on the ORAC scale, showing its exceptionally high levels of antioxidants. Studies show that it helps lower cholesterol levels, improve insulin sensitivity, and manage blood sugar levels. Its compound, cinnamaldehyde, is known to have anti-microbial, anti-inflammatory, and anti-cancer properties. Cinnamon also supports healthy circulation and metabolism. 
• Flax seeds are most known for their high omega-3 (alpha-linolenic acid) concentration, an essential fatty acid that promotes anti-inflammatory pathways in the body. Flax seeds are also high in soluble fiber that can help balance cholesterol. Finally, flax contains a class of phytonutrients called lignans that support hormonal balancing, specifically when it comes to balancing the effect of estrogen in the system. 
• Wild Blueberries are one of the highest sources of antioxidants, specifically a class of antioxidants called anthocyanins and proanthocyanidins. The high concentration of antioxidants makes wild blueberries excellent foods for the cardiovascular system, cognitive health, and eye health. They also protect against DNA damage from free radicles widely throughout the body. High in Manganese, Vitamin K1, and Vitamin C.
• Mulberries are exceptionally high in Vitamin C and manganese. They also have a good amount of Vitamin E, Vitamin K, and copper. The dark mulberries contain highly antioxidative anthocyanins that protect the body against oxidative damage. 
• Raisins are high in Vitamin C, Vitamin K, copper, potassium, and manganese. Red or Black grapes are specifically known for the phytonutrient resveratrol, a potent antioxidant supporting cardiovascular, cognitive, and immune systems.

While you enjoy this porridge bowl in your kitchen, you can now think of all the healing benefits each ingredient provides to your body to promote radiant health! 

Yield: 3

Author: Dr. Susanna Alter

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Creamy Quinoa Porridge

Need an alternative to oatmeal? Try this delicious and creamy plant-based quinoa porridge that is packed with fiber, protein, and anti-oxidants.

Cook time: 20 MinTotal time: 20 Min

Ingredients US Metric

• 2 cups uncooked quinoa
• 3 bananas
• 3/4 cup oats
• 3 dates
• 1 tsp cinnamon
• 3-6 Tbsp ground flax or chia
• 3 cups water
• 1 cup blueberries
• 1/3 cup raisins (optional)

Instructions

1. Cook the quinoa by adding the dry quinoa to a medium saucepan with 6 cups of water. Bring to a boil, cover, and simmer for 15 minutes.
2. Meanwhile, make the banana milk. Add the bananas, oats, dates, cinnamon, and 3 cups of water to a high-speed blender. Blend on high for 45-60 seconds, until you achieve a very smooth consistency.
3. Scoop 2 cups of cooked quinoa into each single-serving bowl and stir in 1-2 Tbsp of ground flaxseed or chia seed.
4. Pour 1.5 cups of banana milk into each bowl, and stir to combine.
5. Top with blueberries and raisins.

Notes:

Please note that if you make enough for leftovers, you can either store the quinoa and milk separately or together. If stored together, the quinoa and flax will absorb some of the liquid, making the mixture less creamy when you go to reheat it. If you prefer to have a creamier porridge, I suggest storing the quinoa and milk separately. When reheating, you can reheat the quinoa until it's piping hot, then pour the cool milk over the hot quinoa. The hot quinoa will warm up the milk, bringing the porridge to the perfect temperature.

 

 

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Yours Truly,

Dr. Susanna Alter