Many commercial, gluten-free breakfast cereals have a high GI. This breakfast quinoa is suitable for people who can’t eat wheat and/ or gluten, and it also has a low GI to sustain energy throughout the morning. Apple juice concentrate is a natural sweetener available from health food stores. This will store for up to 3 days in the refrigerator.
2 cups quinoa
2.5 cups cold water
1 cinnamon stick
0.5 cup apple juice concentrate
0.5 cup mixed chopped nuts (almonds, Brazil nuts, walnuts)
0.5 cup dried apricots, chopped
fresh fruit or stewed fruit compote, to serve
low-fat natural yogurt, to serve
1. Thoroughly rinse and drain the quinoa.
2. Add the quinoa to a pan with the water, cinnamon stick, and apple concentrate and bring to a boil. Reduce to a simmer and cover.
3. Cook for 15 minutes until the quinoa is tender and the liquid has absorbed into the grain.
4. While the quinoa is cooking, dry-roast the nuts in a frying pan until they’re golden and fragrant.
5. Stir the nuts and chopped apricots through the quinoa and serve with fresh or stewed fruit and yogurt.