A quick fringe check showed that I had run out of one of my favorite porridges. I’m actually making this as I post. It takes less than twenty minutes to make. 10 for boiling the quinoa and five to ten minutes for simmering everything else together. (It depends on whether you use fresh raspberries or if you, like me, picked those succulent berries in your neighbor during the last two weeks of July and then froze them.)
You can eat this any time. I usually eat it for dinner and have a half portion with peanut butter for fourth meal/after walk/before bed snack. After work all I want is desert. So I eat my veggies for breakfast and lunch along with the on sale meat of the week. I do like my meat. Desert is just tastier.
Depending on your protein powder, the calorie and protein count could be higher or lower. I recommend that you buy the protein powder with the highest amount of protein for the lowest amount of calories. Why do this? Other than because calories are extremely important to manage, think of protein powders as a supplement. You’re supposed to eat real food with them. You can’t do that if you don’t have enough calories left over from your supplement. Enough said.
- 1.00 cup, Quinoa
- 4.00 cup(s), Raspberries – Raw or strawberries. It’s good either way.
- 0.75 Cup (28g), Hazlenut Flour
(if you don’t have, don’t worry. Weigh out–and I do mean weigh on a food scale. I recommend this because 6 oz of a nut is different from 3/4 of a cup. Different enough to make it worth your while. Who doesn’t want more nuts?)
- 119.00 g or 3.5 scoops of Super Advanced Whey Isolate – Vanilla Creme
(the calorie count on the new bottles is significantly higher now since they changed the formulation. I do not recommend this product anymore. For a more detailed discussion about this see my post about protein powders.
- 2.00 tbsp, Cocoa, dry powder, unsweetened
- 1.00 tablespoon, Sugar
White granulated or brown sugar, the are the same calorie-wise. Depending on your protein powder and how much sweetness it provides, you may need more or less sweetness. I recommend erring on the side of caution. You can always add sugar or the sweetener of your choice later. When hot, protein powders don’t always taste sweet making it impossible to judge sweetness accurately.
- 1 tablespoon of lemon juice (bottled is fine)
- 1 teaspoon of espresso
- Spices of your choice.
I usually add cinnamon, a dash of salt, cloves because who doesn’t love a little clove in their life? But you can experiment with cayenne if you like your chocolate with a kick. Do what works for you.
- Vanilla extract
(you can skip this if your protein powder has enough vanilla flavor. Mine never does.)
- Boil quinoa in water for about 10 minutes. Once the quinoa has cooked, lower the heat. Add more water unless you have a lot still in the pot. I usually don’t but I usually forget about the quinoa.
If you overcook the quinoa, don’t worry. No harm done. Those pearls are remarkably resilient, which is why I like them. They’re also very nutritious (bonus!).
- Add the rest of the ingredients stirring constantly. Protein powder and ground hazlenuts tend to clump. Exterminate those clumps with extreme prejudice. You want to simmer the porridge for five minutes if you used fresh fruit, ten or more if you threw in frozen berries like I did. (I never remember to defrost things first.) Stir constantly and keep an eye on that heat! If it’s going to burn, now’s the time. So keep your eye on it and your hand on that spoon!
- Let cool and then divide up into 5 servings. You get about a cup and a quarter depending on how thick the mixture is. More liquid means more volume. I leave it to you to decide when enough is a enough. Just remember that quinoa absorbs water and it may continue to do so for a short period of time after you turn off the heat.
I usually refrigerate it overnight and then taste it. If your taste buds are more finely tuned than mine, you might be able to taste if it needs anything else while it’s still hot. I can’t tell a thing from hot food. I have to wait for the next day to taste and decide but your taste buds might have more skills than mine. If you do find that you need to add something, no big deal. Just stir in whatever is lacking and make a note so that next time you know. Not all protein powders are as sweet as others.
Enjoy! Yes you can freeze it. It defrosts and tastes just as good the second time around.
Here’s those nutrition facts I mentioned earlier:
|Amount Per Serving|
|% Daily Value *|
|Total Fat 13 g||21 %|
|Saturated Fat 1 g||4 %|
|Monounsaturated Fat 0 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 11 mg||4 %|
|Sodium 70 mg||3 %|
|Potassium 479 mg||14 %|
|Total Carbohydrate 41 g||14 %|
|Dietary Fiber 10 g||38 %|
|Sugars 6 g|
|Protein 31 g||61 %|
|Vitamin A||1 %|
|Vitamin C||44 %|