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.