Lemon-Blueberry Quinoa Porridge

Gluten Free
Dairy Free
Low Fod Map
Health score
26%
Lemon-Blueberry Quinoa Porridge
30 min.
4
271kcal

Suggestions

Ingredients

  • 0.5 teaspoon almond extract 
  • 1.5 cups vanilla almond milk 
  • tablespoons vanilla almond milk 
  • tablespoons almonds toasted chopped
  • cup blueberries fresh
  • teaspoons granulated sugar 
  • 0.5 teaspoon ground cinnamon 
  • teaspoons lemon zest loosely packed
  • teaspoons brown sugar light
  • cup quinoa uncooked
  • 0.3 teaspoon salt 
  • cup water 

Equipment

  • bowl
  • sauce pan

Directions

  1. Stir together 1 1/2 cups almond milk*, uncooked quinoa, water, granulated sugar, ground cinnamon, almond extract, and salt in a medium saucepan, and bring to a boil over medium heat. Cover, reduce heat to medium-low, and simmer 15 minutes or until liquid is absorbed. Spoon into 4 bowls; top each with 1/4 cup fresh blueberries, 1 Tbsp. chopped toasted almonds, 2 Tbsp. almond milk, 1/2 tsp. light brown sugar, and 1/2 tsp. loosely packed lemon zest.
  2. *Low-fat milk may be substituted.

Nutrition Facts

Calories271kcal
Protein13.03%
Fat29.8%
Carbs57.17%

Properties

Glycemic Index
31.27
Glycemic Load
3.28
Inflammation Score
-6
Nutrition Score
14.371304172537%

Flavonoids

Cyanidin
3.38mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
2.09mg
Epigallocatechin
0.5mg
Epicatechin
0.29mg
Eriodictyol
0.03mg
Naringenin
0.04mg
Luteolin
0.07mg
Isorhamnetin
0.26mg
Kaempferol
0.65mg
Myricetin
0.48mg
Quercetin
2.87mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:270.54kcal
13.53%
Fat:9.19g
14.14%
Saturated Fat:0.69g
4.32%
Carbohydrates:39.67g
13.22%
Net Carbohydrates:33.94g
12.34%
Sugar:8.29g
9.21%
Cholesterol:0mg
0%
Sodium:312.48mg
13.59%
Alcohol:0.17g
100%
Alcohol %:0.08%
100%
Protein:9.04g
18.08%
Manganese:1.26mg
63.17%
Magnesium:114.08mg
28.52%
Vitamin E:3.82mg
25.44%
Phosphorus:247.15mg
24.72%
Fiber:5.72g
22.89%
Folate:84.99µg
21.25%
Calcium:205.04mg
20.5%
Copper:0.39mg
19.38%
Vitamin B2:0.27mg
15.65%
Iron:2.46mg
13.68%
Vitamin B1:0.19mg
12.53%
Vitamin B6:0.24mg
12.15%
Zinc:1.7mg
11.36%
Potassium:347.21mg
9.92%
Vitamin K:7.22µg
6.88%
Vitamin C:4.89mg
5.93%
Selenium:4.11µg
5.87%
Vitamin B3:1.17mg
5.87%
Vitamin B5:0.43mg
4.28%
Source:My Recipes