Mindful Meals by Amy Crawford of The Holistic Ingredient

mindful meals quinoa small










Although referred to as a grain, quinoa (pronounced keen-wah) is actually a seed and is recognised as a true ancient superfood. I would consider it to be one of the most versatile foods in my pantry – ideal for sweet or savoury meals at any time of day.

But that’s not all. Check out some of its other amazing benefits:

  • It is amazingly high in protein. In fact it is one of the most protein-rich foods we can eat containing all 9 essential amino acids
  • It is gluten free
  • It is high in iron, riboflavin, manganese and magnesium
  • Strictly speaking quinoa is a seed, not a grain which is significant in that it is easier to digest than many grains
  • It has a low glycaemic index
  • It is high in dietary fibre
  • Once cooked it freezes beautifully. Just freeze in portion serves and defrost, as you need it.

Lately, it has come to light that the western world’s increasing consumption of quinoa is having a detrimental effect on the Bolivian farmers who harvest it. Our demand for quinoa has pushed prices beyond their means, which goes against what mindful meals are all about. In light of this, I recommend that we buy local where possible. For those of us in Australia, Tasmania company Kindred Organics produces organic quinoa that is widely available on the mainland.


Steaming Hot Cinnamon Quinoa Porridge

Serves: 2 small serves

½ cup well rinsed quinoa
1 cup almond milk (or milk of choice)
1 tspn cinnamon
Heaped tspn maple syrup, raw honey or rice malt syrup


Place quinoa and milk in a small saucepan and bring to the boil with the lid
on. Once boiling turn the heat down to a simmer and add the cinnamon and
sweetener. Simmer for 12-14 minutes or until the liquid is absorbed and the
germ turns opaque. I typically take it off the stove whilst it still has a slight chew
and let it sit in the saucepan, lid on for a couple of minutes. Fluff up the quinoa
with a fork and spoon into two bowls. Serve with a big dollop of Greek yoghurt,
mixed nuts, fruits – whatever tickles your fancy!


For more wholesome, mindful meals, visit Amy’s website HERE

Amy answers some Mindful in May questions about meditation here.

Posted in

"If we wish to be healthy, happy and clear-minded, we need to upgrade our “inner technology”of attention to meet the demands of our increasingly complex world. That's where mindfulness comes in.."




Elise Bialylew is the author of the bestselling book, The Happiness Plan, and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign.

A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project.

Her work has been featured in the Huffington Post, New York Times and on Australian Television. She was recently recognised by the Australian Financial Review as a 2019 AFR Women of Influence.

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