Low-FODMAP and Vegan by Jo Stepaniak

Author:Jo Stepaniak
Language: eng
Format: epub
Publisher: Book Publishing Co.
Published: 2016-11-12T05:00:00+00:00

Breakfast Bowls, Beverages, and Light Bites

7

Breakfast Quinoa

Creamy Oatmeal Bowls

Millet Porridge

Maple–Peanut Butter Oatmeal

Vanilla Tapioca Pudding

Basmati Rice Pudding

Pumpkin Pie Mousse

Maple-Vanilla Soft Serve

Peanut Butter–Banana Instant Breakfast Drink

No-Bake Peanut Butter Granola Bars

Berry Good Smoothie

Crispy Rice Treats with Chocolate Drizzle

Breakfast Scramble

Breakfast Quinoa

If you have leftover quinoa in the fridge, you can whip up this tasty, high-protein breakfast lickety-split. It will fill you up and sustain you for hours without weighing down your tummy, and it’s easy to customize with your favorite flavor combinations.

MAKES 2 SERVINGS

Per serving:

143 calories

4 g protein

2 g fat (0.2 g sat)

28 g carbs

33 mg sodium

22 mg calcium

3 g fiber

1 cup cooked quinoa (see tip, below, or table 13, page 44)

¾ cup Vanilla Almond Milk (page 47) or low-FODMAP vanilla nondairy milk

1 tablespoon pure maple syrup, plus more as needed

¼ heaping teaspoon ground cinnamon

Pinch sea salt

3 tablespoons chopped toasted pumpkin seeds, pecans, or walnuts (see page 53), 2 tablespoons sweetened dried cranberries, or both (optional)

Put the quinoa, milk, maple syrup, cinnamon, and salt in a small saucepan (preferably nonstick) and whisk to combine and break up any clumps of cinnamon. Bring to a boil over medium-high heat. Decrease the heat to medium and simmer, stirring frequently, until the quinoa has absorbed most of the liquid, 10 to 15 minutes. Adjust the heat as necessary to maintain a simmer, and stir more frequently toward the end when the mixture has begun to thicken. Taste and add up to 2 teaspoons of additional maple syrup if more sweetness is desired. Sprinkle with the optional seeds just before serving.

Chocolate Breakfast QuinoaOmit the cinnamon and seeds. Stir in 2 tablespoons of dark chocolate chips just before serving or sprinkle the chips over each serving.

TIP

If you want to make quinoa specifically for this recipe, cook ¼ cup of quinoa in ½ cup of water per the instructions in table 13, page 44.

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