Nutrient-densed Breakkie - Veronica Toh
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Nutrient-densed Breakkie

01 Dec Nutrient-densed Breakkie

For most of our breakfast, it looks like this –

The same oats.

The same Milo.

The same bread.

Let’s do something different this week!

During the recent travel, I was super ecstatic when I walked into a well-equipped kitchen.

And if you like dancing in your kitchen while creating some magic breakfast – you’d like to try the creamy porridge I made…

It’s gluten-free and dairy-free.

*Drum rolls*



Red, black and white quinoa seeds,healthy foodRed, black and white quinoa seeds,healthy food

What is THAT?

Yup, my first reaction too.

Haven’t heard of it until a yogi friend made a pot of scrumptious quinoa salad and insisted I should give it a try.

I was sold!

It has a nutty flavour (which I adore!) and fluffy texture (which is similar to eating rice) but you don’t feel the heaviness after eating, you get what I mean?

And lately, I noticed many salad shops are also offering this awesome powerhouse but it’s expensive.

So it’s DIY time!

And if you like to head straight to the scrumptious recipe, scroll all the way down.


What’s quinoa and its benefits? 


Pronounced as Keen-wah, look like grains but they are actually seeds.

Quinoa has gained so popular because it’s gluten-free.

This means if you’ve wheat allergies or would like to avoid gluten for health purposes, this is for you.

Loaded with nutrients, fibre, plant compounds and especially high (and complete source) in protein which makes it a gold star for people who don’t fancy eating too much meat.

Plus, protein will keep you full and energized throughout the day!

Saponin- the Anti-nutrient


Quinoa has a natural coating called saponin.

If it’s not rinsed well, quinoa can taste bitter and it prevents the absorption of certain minerals, such as zinc, iron and magnesium.

As plants don’t have legs to run in the face of predators, they use anti-nutrients like saponin to protect themselves.

Make sense now why they need this anti-nutrient?

Nature IS smart.

Luckily, it’s simple to remove this coating by rinsing the quinoa just before cooking.

Best if you can soak these seeds for 24-48 hours. You’ll notice your bowl will look slightly soapy.

Don’t worry. 

Soaking them will activate the seeds (it’s actually quite fascinating to see them growing little ‘tails’) and making it easier to digest.

I don’t claim to be an expert in this area. It’s complex because some say you don’t need to soak while others swear by soaking as it improves digestibility. And doesn’t help when I couldn’t find any solid science on this.

In my experience, I notice a difference in the taste so I prefer to soak them before cooking.

This breakfast is inspired from my nutrition studies and there were so many beautiful breakfast bowls on Pinterest as I was looking for an oatmeal alternative.

It’s quite filing and if you want more crunch, add in generous amount of pecans, almonds or trail mix.

Enjoy the recipe!

And please stop eating McDonalds for breakfast.


You know who you are *wink*

:: Creamy Quinoa Porridge ::


Creamy Quinoa Porridge
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 2
Gluten free, Dairy free
  • 1 cup quinoa
  • 2 cups water
  • 1 cups almond milk
  • Toppings
  • Strawberries
  • Blueberries
  • Maple syrup
  1. Rinse and drain quinoa for 3 rounds. *Optional: Soak quinoa overnight*
  2. Place quinoa in a small pot and add water. Bring to high boil and then reduce heat to simmer for 10 minutes, stirring from time to time.
  3. Stir in almond milk and cook for another 10 minutes.
  4. Once the quinoa soaks up the liquid, remove from heat. Add in more almond milk if desired.
  5. Transfer to a bowl. Serve with strawberries, blueberries and trail mix. Drizzle with maple syrup.


Talk soon,

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