South African cookbook for allergies and food intolerance. Hilda Lategan

twice the quantity of flour and water you are using. Mix the fine flour with cold water until smooth and then add the boiling water while stirring. Microwave the porridge according to the directions for each kind of porridge (see below), until thick and cooked. Stir the porridge every 20 to 30 seconds in the beginning to prevent it from forming lumps. Keep in mind that the microwave method will take longer when you microwave more than a cup at a time.

      How to cook porridge on a stove:

      Bring the water to the boil in a saucepan. Mix the fine flour with cold water until smooth and gradually stir the paste into the boiling water. Reduce the temperature and simmer until cooked. Stir from time to time to prevent the porridge from burning.

      RECIPES TO PREPARE 1 CUP (250 ML) COOKED PORRIDGE

      Buckwheat-flour porridge

      50 ml buckwheat flour; 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 8-9 minutes on medium.

      Stovetop: simmer 10-12 minutes.

      Barley-flour porridge

      50 ml barley flour; 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 5-7 minutes on medium-high.

      Stovetop: simmer 8-10 minutes.

      Millet-flour porridge

      30ml millet flour; 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 9-10 minutes on medium.

      Stovetop: simmer 12-15 minutes.

      Oats porridge

      60 ml rolled oats; 250 ml boiling water; a pinch of salt

      Microwave: 2½-3 minutes on medium-high.

      Stovetop: simmer 3-5 minutes.

      Oats porridge with oat bran

      45 ml rolled oats; 15 ml oat bran; 250 ml boiling water; a pinch of salt

      Microwave: 5 minutes on medium-high.

      Stovetop: simmer 4-5 minutes.

      Taystee Wheat porridge

      50 ml Taystee Wheat; 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 3-5 minute on medium-high.

      Stovetop: simmer 7-9 minutes.

      Maize meal/kreemymeel porridge

      50 ml fine or sifted maize meal/kreemymeel, 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 4-5 minutes on medium.

      Stovetop: simmer 7-9 minutes.

      Braai pap/polenta

      50 ml coarse maize meal; 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 8-10 minutes on medium.

      Stovetop: simmer 10-12 minutes.

      Hint: Soak the flour overnight in 100 ml cold water. Add 150 ml boiling water to the soaked mixture the following morning. The cooking time will then be shorter.

      Sorghum-flour porridge (fine flour)

      50 ml finely ground sorghum flour; 50 ml cold water; 200 ml boiling water; a pinch of salt

      Microwave: 2½-3 minutes on medium-high.

      Stovetop: simmer 3-5 minutes.

      Sorghum-flour porridge (coarse flour)

      50 ml coarsely ground sorghum flour; 250 ml boiling water; a pinch of salt

      Microwave: 10 minutes on medium.

      Stovetop: simmer 10-12 minutes.

      Hint: Soak the flour overnight in 100 ml cold water. Add 150 ml boiling water to the soaked mixture. The cooking time will then be shorter.

      Crumbly maize-meal porridge

      MAKES 5 PORTIONS

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•		•	•	•	•	•

Nutritional analysis per portion (± 200 ml):
862 kJ	40,0 g CHO	4,5 g protein	1,8 g fat
0,6 g MUFA	0,7 g PUFA	0,5 g SF	2,3 g fibre

      375 ml water

      ± 2,5 ml salt, to taste

      500 ml sifted maize meal (250 g)

      1.Bring the water and salt to the boil in a saucepan with a lid. Reduce the heat and pour the maize flour into the saucepan with the boiling water, making a heap on the bottom of the saucepan. Do not stir. Cover the saucepan with the lid and simmer for 3-5 minutes.

      2.Stir the maize meal and water with a fork until the porridge has a fine and crumbly texture. Add a few drops of boiling water if the mixture is too dry. Cover the saucepan with the lid and simmer the porridge slowly for 40-50 minutes, until cooked. Stir occasionally with a fork while cooking.

      Will it keep?

      This porridge can be refrigerated for up to 24 hours and can be frozen for up to 30 days in user portions. Reheat the porridge in a microwave oven on medium-high after adding 10-15 ml boiling water to promote steaming.

      Stiff maize-meal porridge

      MAKES 4 PORTIONS

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•		•	•	•	•	•

Nutritional analysis per portion (± 200 ml):
776 kJ	36,1 g CHO	4,1 g protein	1,6 g fat
0,5 g MUFA	0,6 g PUFA	0,5 g SF	2,1 g fibre

      500 ml water

      ± 2,5 ml salt, to taste

      350 ml sifted maize meal (180 g)

      1.Bring the water and salt to the boil in a saucepan with a lid. Reduce the heat and pour the maize flour into the saucepan with the boiling water, making a heap on the bottom of the saucepan. Do not stir. Cover the saucepan with the lid and simmer for 3-5 minutes.

      2.Stir the flour and water with a wooden spoon to form a stiff mixture. Add a little more boiling water to the mixture if it is too stiff. Cover the saucepan with a lid and simmer the porridge slowly for 50 minutes, until cooked. Stir occasionally while cooking.

      Will it keep?

      This porridge can be refrigerated for up to 24 hours, but freezing is not recommended.

      “Melkkos” with tapioca

      MAKES 3 PORTIONS

Free of:	W	G	Ma	E	Mi	L	So	C+P
	•	•	•	•	(•)	(•)	(•)	•

Nutritional analysis per portion (±175-200 ml):
737 kJ	30,7 g CHO	5,5 g protein	3,3 g fat
1,0 g MUFA	0,1 g PUFA	2,2 g SF	0,2 g fibre

      65 g tapioca

      100 ml boiling water

      500 ml low-fat milk

      1 cinnamon stick

      10 ml sugar

      a pinch of salt

      2,5 ml vanilla essence (optional, it may contain tartrazine and caramel)

      1.Soak