South African Cookbook for Diabetes. Hilda Lategan
Mealie-meal porridge with milk
Makes 2 portions
| NUTRITIONAL ANALYSIS PER PORTION (± 125 ml): | ||||
| 358 kJ | 14,4 g CHO | 3,5 g protein | 0,9 g fat | 0,3 g MUFA |
| 0,3 g PUFA | 0,3 g SF | 1,1 g fibre | GI is low to intermediate (60). | |
| One portion equals: 1 starch + 60 ml fat-free milk. | ||||
45 ml mealie meal
10 ml oat bran
a pinch of salt (optional)
100 ml fat-free milk
150 ml boiling water
1.In the microwave: Mix the mealie meal, bran, salt, milk and boiling water until smooth. Microwave for 5 to 7 minutes on 50% (medium-low) power. Stir every minute after the first 3 minutes.
2.On the stove: Mix the mealie meal, bran, salt and some of the milk until smooth. Bring the remaining milk and water to the boil in a heavy-based saucepan and add the mealie-meal mixture while stirring. Simmer for
7 to 10 minutes until thick and cooked. Stir frequently to prevent lumps
and burning.
WILL IT KEEP?
Yes, the porridge can be kept in the fridge for 24 hours.
MENU IDEA
125 ml mealie-meal porridge with milk
125 ml fat-free milk
This combination lowers the GI to 55.
SUGGESTIONS TO LOWER THE GI OF MEALIE MEAL
When mealie meal is cooked with water in the usual way, it has a high GI. However, as the mealie-meal porridge cools, its GI decreases. You can reheat the porridge before you eat it, or eat it cold with hot milk.
Rolled oats porridge with apple and cinnamon
Makes 2 portions
| NUTRITIONAL ANALYSIS PER PORTION (± 125 ml): | ||||
| 528 kJ | 18,9 g CHO | 3,1 g protein | 2,7 g fat | 0,2 g MUFA |
| 0,2 g PUFA | 2,3 g SF | 3,1 g fibre | GI is low (57). | |
| One portion equals: 1 starch + 1/2 small fruit + 1/2 fat. | ||||
60 ml rolled oats
10 ml oat bran
a pinch of salt (optional)
180 ml boiling water
60 ml KOO apple sauce
ground cinnamon to taste
1.In the microwave: Mix the oats, bran, salt, boiling water and apple sauce. Microwave for 5 minutes on 70% (medium) power. Stir every minute after the first 3 minutes until thick and cooked.
2.On the stove: Bring the water to the boil in a heavy-based saucepan and stir in the oats, bran, salt and apple sauce. Boil for 2 to 3 minutes until cooked. Stir from time to time to prevent it burning.
3.Sprinkle with cinnamon to taste.
WILL IT KEEP?
Yes, the porridge will keep in the fridge for 24 hours.
MENU IDEA
125 ml oats porridge with apple and cinnamon
125 ml fat-free milk
This combination lowers the GI to 53.
Конец ознакомительного фрагмента.
Текст предоставлен ООО «ЛитРес».
Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.
Безопасно оплатить книгу можно банковской картой Visa, MasterCard, Maestro, со счета мобильного телефона, с платежного терминала, в салоне МТС или Связной, через PayPal, WebMoney, Яндекс.Деньги, QIWI Кошелек, бонусными картами или другим удобным Вам способом.