How do you define a superfood? The venerable Oxford Dictionary says it’s “a nutrient-rich food considered to be especially beneficial for health and well-being”. Whether you buy into the superpowers of so-called superfoods is a matter of personal choice and/or susceptibility to clever marketing. I think there’s also room in your daily diet for things that make you feel super-happy, or that you just really enjoy eating. Sometimes, if you’re lucky, a superfood can be all those things.
Take blackcurrants, for instance. The small-but-mighty blackcurrant, with its powerful burst of tart, purple juice, has superfood status thanks to its high levels of vitamin C and calcium. Blackcurrant skins also contain impressive levels of antioxidants. Recent studies point to blackcurrants having beneficial impacts on mental and physical health (a brand of New Zealand blackcurrant powder is also endorsed by several athletes, who claim it boosts their recovery time and performance).
Now, not being either a scientist or an athlete, I can’t say with any certainty that blackcurrants are the answer to all your problems. But I can promise you that this blackcurrant quinoa porridge is a nutrient-rich breakfast that will set you up for whatever the day may throw at you. And if you top it with a blob of creme fraiche or mascarpone, you’ll definitely be on to a winner.
Blackcurrant and quinoa porridge
You might think you don’t have time to cook something for 10 minutes in the morning, but it’s all a matter of perspective and planning. What I do, when time is short, is set this up on the stove and then attend to some other task (like having a shower, or getting cross at a politician being interviewed on the radio, or making a school lunch). It’s multi-tasking, but at a very gentle level. Just don’t go off to work and forget that you’ve got something cooking on the stove!
1/2 cup quinoa, rinsed under cold running water
1 cup water
3/4 – 1 cup milk (dairy or not, as you choose)
1 tsp natural vanilla extract
1/2 cup frozen blackcurrants
Put the quinoa and water in a small pot set over medium heat. Bring to a boil, then cover and reduce the heat. Simmer for 10 minutes, until the water is absorbed and the quinoa ‘tails’ are visible. Stir in the milk, vanilla and blackcurrants and cook over low heat for another five minutes, until the mixture is thick and porridge-like. Divide between two bowls and top with a dollop of cream, creme fraiche, mascarpone or Greek yoghurt. Serves 2.
If you’re interested in New Zealand quinoa, check out this story (excuse shameless self-promo) about The New Zealand Quinoa Company, who are growing and harvesting quinoa in Taranaki.